Yoga Yoyamba Imayika Kuti Ipereke Maziko a Kuyenda Kolimba

Zamkati

• Galu Woyang'ana Kutsika
• Galu Wamiyendo itatu
• Wankhondo I
• Wankhondo II
• Wobwerera Wankhondo
• Zowonjezera Mbali
• Kutalika Kwambiri
• Chaturanga
• Galu Woyang'ana Kumwamba
• Galu Woyang'ana Kutsika
• Galu Wamiyendo itatu
• Wankhondo I
• Wankhondo II
• Wobwerera Wankhondo
• Zowonjezera Mbali
• Kutalika Kwambiri
• Chaturanga
• Galu Woyang'ana Kumwamba
• Galu Woyang'ana Kutsika
• Onaninso za

Ngati munayesapo yoga kamodzi kapena kawiri, koma munasiya mutazindikira kuti khwangwala akuwoneka sikophweka monga momwe zimawonekera, ino ndi nthawi yabwino kuti mutulutse mphasa ndikuiperekanso. Kupatula apo, yoga imalimbikitsa mphamvu, kusamala, komanso kusinthasintha (kuwopseza katatu) ndipo imapindulitsanso thanzi. Kuphatikiza apo, pali machitidwe a yoga kunja kwa aliyense, kaya mukuyang'ana thukuta kapena kupsinjika. (Ingoyang'anani kalozera woyambitsa uyu ku mitundu yosiyanasiyana ya yoga.) Kutuluka uku kuchokera ku Sjana Elise Earp (yoga Instagrammer @sjanaelise) kumaphatikizapo ma yoga omwe amakhala maziko a machitidwe aliwonse. (Mutha kumuyang'ananso mumayendedwe okhazikika awa kuti azitha kusinthasintha.)

Momwe imagwirira ntchito: Chitani zovuta zonsezi motsatizana, ndikugwira mpweya uliwonse katatu kapena kasanu.

Mufunika: Mphasa wa yoga

Galu Woyang'ana Kutsika

A. Yambani pamiyendo yonse inayi ndi mawondo pansi penipeni pa m'chiuno ndi migwalangwa pansi pamapewa. Kwezani chiuno ku denga, kuwongola miyendo, ndikulola mutu kugwa pamene mukukankhira mapewa pansi ndi chiuno chokwera.

Galu Wamiyendo itatu

A. Yambani mu galu woyang'ana pansi. Kwezani mwendo wakumanja molunjika kumwamba, osunga chiuno pansi. Samalani kuti musaponyedwe kumbuyo kwanu.

Wankhondo I

A. Kuchokera pa galu wamiyendo itatu, yendetsani bondo kumanja mpaka pachifuwa ndikuponda phazi lamanja pakati pamanja.

B. Gwirani manja kuti mufike padenga, mapewa atsekereza pansi.

Wankhondo II

A. Kuchokera kwa wankhondo I, tsegulani mikono kuti mubweretse dzanja lamanja lofanana ndi mwendo wakumanja ndi dzanja lamanzere lofanana ndi lamanzere. Yang'anani kutsogolo ndikukankhira pansi.

Wobwerera Wankhondo

A. Kuyambira Wankhondo Wachiwiri, tembenuzirani dzanja lakumanja ku denga.

B. Sungani mutu kumiyendo yakumanzere, kwinaku mukubweretsa dzanja lamanzere kukumana ndi mwendo wamanzere ndi dzanja lamanja kuti mufikire kudenga ndi kumanzere.

Zowonjezera Mbali

A. Kuchokera kunkhondo yankhondo, bwezerani torso kumanja. Pumulani chigongono chakumanja pa bondo lakumanja.

B. Gwedezani dzanja lamanzere pansi ndikufikira kumanja.

Kutalika Kwambiri

A. Kuchokera mbali yayitali, ikani manja mbali zonse za phazi lamanja.

B. Bwererani phazi lakumanja kuti mukakomane ndi phazi lamanzere pamwamba.

Chaturanga

A. Kuchokera pa thabwa lalitali, maondo opindika, kutsitsa thupi mpaka mikono itafikira mbali zonse za nthiti.

Galu Woyang'ana Kumwamba

A. Kuchokera ku Chaturanga, kanikizani m'manja kuti mubweretse chifuwa patsogolo ndi mmwamba, kwinaku mukuchotsa zala zanu kuti mupititse patsogolo kulemera kwake.

Galu Woyang'ana Kutsika

A. Kuchokera ku galu woyang'ana m'mwamba, sinthani m'chiuno ku denga, kulola mutu kugwa, kusamutsa kulemera kuchokera pamwamba pa mapazi kupita ku mipira ya mapazi.

Galu Wamiyendo itatu

A. Kuchokera pa galu woyang'ana pansi, kwezani mwendo wakumanzere kulowera padenga, ndikukhazikika m'chiuno pansi.

Wankhondo I

A. Kuchokera pa galu wamiyendo itatu, yendetsani bondo lakumanzere kupita pachifuwa ndikuponda phazi lamanzere pakati pamanja.

B. Sewerani mikono kuti mufikire kudenga, osasunthika mapewa.

Wankhondo II

A. Kuchokera kwa wankhondo woyamba, manja otseguka kuti ndibweretse dzanja lamanzere kufanana ndi mwendo wamanzere ndi dzanja lamanja lofanana ndi mwendo wamanja. Yang'anani kutsogolo ndikukankhira pansi.

Wobwerera Wankhondo

A. Kuchokera pa wankhondo wachiwiri, dinani kanjedza kumanja.

B. Sungani miyendo kumanja, pomwe mukubweretsa dzanja lamanja kuti mukakumane ndi mwendo wamanja ndikumanzere kuti mufikire kudenga ndi kumanja.

Zowonjezera Mbali

A. Kuchokera kwa wankhondo wakumbuyo, pindani torso kumanzere. Mpumulo kumanzere chigongono pa bondo lamanzere.

B. Sungani dzanja lamanja kuti mufike pansi kenako kumanzere.

Kutalika Kwambiri

A. Kuchokera kumbali yotalikirapo, ikani manja mbali zonse za phazi lakumanzere.

B. Yendani phazi lakumanzere kubwerera kukakumana ndi phazi lakumanja mu thabwa.

Chaturanga

A. Kuchokera pa thabwa lalitali, maondo opindika, kutsitsa thupi mpaka mikono itafikira mbali zonse za nthiti.

Galu Woyang'ana Kumwamba

A. Kuchokera ku Chaturanga, kanikizani m'manja kuti mubweretse chifuwa patsogolo ndi mmwamba, kwinaku mukuchotsa zala zanu kuti mupititse patsogolo kulemera kwake.

Galu Woyang'ana Kutsika

A. Kuchokera ku galu woyang'ana m'mwamba, sinthani m'chiuno ku denga, kulola mutu kugwa, kusamutsa kulemera kuchokera pamwamba pa mapazi kupita ku mipira ya mapazi.

Onaninso za