5 Yoga Imakhala Yabwino Kwambiri kwa Oyamba

Zamkati

• Phiri Phiri (Tadasana)
• Pitani Patsogolo (Uttanasana)
• Plank Pose (Uttihita Chaturanga Dandasana)
• Galu Woyang'ana Kutsika (Adho Mukha Svanasana)
• Pose ya Mwana (Balasana)

Chidule

Ngati simunachitepo kale, yoga imatha kuchita mantha. Ndikosavuta kuda nkhawa kuti tisasinthike mokwanira, mawonekedwe okwanira, kapena ngakhale kungowoneka opusa.

Koma yoga sikuti ndimisala yopenga yokha, ma pretzel omwe amatchuka kwambiri pazanema. Kungakhale kosavuta kuti muyambe ndikugwiritsa ntchito njira zopita patsogolo kwambiri.

Kaya mukufuna kuphunzira zoyambira musanatenge kalasi, pezani maupangiri amomwe mungayambire pochita kunyumba, kapena phunzirani zingapo zomwe zingakuthandizeni kuti mukhale osinthasintha, nazi mndandanda womwe ungayambitse.

Dongosolo ili ndiye maziko olonjera dzuwa. Ngati mutenga Vinayasa kapena kalasi yoyenda, mwachidziwikire muzigwiritsa ntchito njirayi.

Phiri Phiri (Tadasana)

Chojambulachi chikuwoneka chosavuta, chifukwa kwenikweni chimangoima. Koma ndiye maziko a kuyimilira kwina konse ndi kusandulika.

Mukachita izi mwachangu, mukugwiritsa ntchito torso ndi miyendo yanu, ndipo mudzakhala mukudziyimitsa nokha. Izi zitha kukhala zabwino kudalira ndikuchepetsa nkhawa.

1. Imani ndi zala zazikulu zakumapazi osagwira kwenikweni, ndipo zidendene zanu zitasiyanako pang'ono. Njira yabwino yodziwira momwe mukuonera ndikuwona ngati zala zanu zachiwiri zikufanana.
2. Limbikirani kumakona onse anayi a mapazi anu: chala chachikulu, chala chaching'ono, chidendene chakumanja, chidendene chakumanzere. Pamene mukukankhira kumapazi anu, imvani momwe imathandizira mwendo wanu wonse ndikusunga minofuyo kugwira ntchito.
3. Pumirani kwambiri ndikupukuta mapewa anu kumbuyo ndi kumbuyo, kuwamasula pansi, kotero masamba anu amapewa akupumulirana wina ndi mnzake ndipo khosi lanu ndi lalitali.
4. Tengani mpweya pang'ono pano. Tsekani maso anu ngati mukufuna.

Pitani Patsogolo (Uttanasana)

Mukakonzeka kupita kwina, pumirani kwambiri.

1. Mukakoka mpweya wanu, kwezani manja anu mbali ndi mmwamba, pamutu panu.
2. Pa kutulutsa kwanu, tulutsani manja anu (mwina patsogolo pa thupi lanu kapena mbali, ngati kusambira kwa swan) pamene mukupinda miyendo yanu pamiyendo yanu. Kwa nthawi yoyamba kudutsa, pindani pang'ono m'maondo anu. Ngakhale mutasinthasintha bwanji, mitsempha yanu izizizira mukayamba, ndipo mufunika kukhala odekha nawo.
3. Mukamasangalala ndi mawonekedwe anu, yambani kuwongola miyendo yanu momwe mumamvera. Chilichonse chomwe chimatsina kapena kupweteka kakuwombera kuyenera kuyimitsa kuyenda kwanu nthawi yomweyo. Lolani mphamvu yokoka igwire ntchito pano - musadzikokere pansi ndikuyesera kukakamiza khola.
4. Mutha kuyika manja anu pazitsulo, kumapazi anu, kapena pansi. Izi mopepuka zimakulitsa msana wanu ndi minofu yanu, komanso ndi njira yabwino yogwirira ntchito moyenera.

Plank Pose (Uttihita Chaturanga Dandasana)

Ichi ndi chithunzi chogwira ntchito kwambiri chomwe chimagwira minofu yonse yakutsogolo kwanu.

1. Kuchokera Patsogolo Pindani, ikani manja anu pansi, mukugwada pansi momwe mungafunikire kutero. Bwererani kumbuyo mwendo umodzi panthawi, mpaka mutakhala pa Plank Pose.
2. Limbikirani m'manja mwanu, sungani miyendo yanu yofananira ndikugwira nawo ntchito, ndikukoka batani lanu lam'mimba kulowera msana wanu.
3. Tengani mpweya pang'ono pano, kugwira ntchito yamkati ndi mikono yanu.

Ndikosavuta kusiya pang'ono kwambiri ndikubwezera "nthochi" kapena kusoka mapewa anu. Njira yabwino yozindikira kuti mukuyamba ndikupanga mnzanu kuti ayang'ane mawonekedwe omwe mumapanga kuchokera kumbali.

Thupi lanu lakumtunda, kuyambira manja anu pansi, mpaka m'chiuno mwanu, liyenera kukhala lowongoka, kulola ma curve ena chifukwa cha zokhotakhota za msana.

Galu Woyang'ana Kutsika (Adho Mukha Svanasana)

Izi zimawonjezera msana wanu, kutambasula minofu yanu yam'mbuyo, ndikuthandizira mukugaya. Popeza ndikutembenuka pang'ono, kumatha kutulutsa nkhawa, kuthandizira mutu, ndikukhazika mtima pansi.

1. Kuchokera pa Plank Pose, kanikizani m'manja mwanu ndikukweza mchiuno mwanu ndikubwezeretsanso. Chinthu chimodzi chomwe chingakhale chovuta ndi izi ndikupanganso, kusunga mapewa anu akuchita koma osagwira ntchito molimbika, ndikusunga msana.
2. Miyendo yanu iyenera kukhala yowongoka, ndipo zidendene zanu zikuyenda pansi. Pakhoza kukhala pali malo pakati pa zidendene zanu ndi pansi. Mutha kukhala osinthasintha, koma ngati miyendo yanu ili mbali yayitali, mwina simudzakhala ndi zidendene mpaka pansi. Palibe kanthu. Sungani miyendo yanu ndikugwira zidendene kufikira pansi.
3. Nthawi yanu yoyamba munjirayi, pewani phazi lanu pang'ono kuti mutenthe minofu yanu.

Pose ya Mwana (Balasana)

Mkalasi iliyonse ya yoga, uwu ndi mwayi wabwino woti mubwere ngati mukufuna kupumula ndikukhazikitsanso dongosolo lamanjenje.

1. Mu Galu Woyang'ana Kutsika, pumirani kwambiri. Pachimbulimbuli, tulutsani mawondo anu pansi, kokerani m'chiuno m'mbuyo, ndipo pumulani pamphumi panu pansi.
2. Mutha kusiya manja anu atatambasula patsogolo panu kapena kuwakoka pafupi ndi thupi lanu, manja anu akupumula pafupi ndi mapazi anu.
3. Uwu ndi mawonekedwe obwezeretsa, chifukwa chake sungani zosowa zanu. Ngati mukufuna kukulitsa mawondo anu pang'ono, chitani choncho. Monga ma khola onse akutsogolo, izi zikukula. Zimachepetsa msana wanu, mapewa, ndi khosi, ndikufikisitsa ziwalo zanu zamkati.

Gretchen Stelter adayamba ulendo wake wa yoga atazindikira kuti amakonda kugwira ntchito ngati mkonzi komanso wolemba yemwe amakhala pamakompyuta ake tsiku lonse, koma sanakonde zomwe zinali kuchitira thanzi lake kapena thanzi lake lonse. Patatha miyezi isanu ndi umodzi atamaliza RYT yake yamaola 200 mu 2013, adachitidwa opaleshoni ya mchiuno, zomwe zidamupatsa mawonekedwe atsopano pa kayendedwe, kupweteka, ndi yoga, kudziwitsa kaphunzitsidwe kake ndi njira yake.