Izi 5 Zoyenda Zidzakhazika Nthawi Yanu Yovuta Kwambiri

Zamkati

• Zochita Zolimbitsa Thupi: Forward Bend
• Zochita Zolimbitsa Thupi: Zothandizira Half-Moon
• Zochita Zolimbitsa Thupi: Kumutu mpaka Bondo Pose
• Zochita za ma Cramp: Kutalika Kwakukulu Kwakutsogolo
• Zolimbitsa Thupi:
• Onaninso za

Mutu wanu ukugunda, msana wanu umakhala wopweteka nthawi zonse, wosasangalatsa, komanso choyipitsitsa, chiberekero chanu chimamva ngati chikufuna kukuphani kuchokera mkati (zosangalatsa!). Ngakhale kukokana kwanu kumatha kukuwuzani kuti mukhale pansi pazovundikira tsiku lonse, ndizochita masewera olimbitsa thupi, osati kupumula pabedi, zomwe zingakupatseni chiyembekezo kwambiri - ndipo yoga imathandiza kwambiri kuti muchepetse ululu wanu.

"Yoga imaphatikizapo kupuma kwakukulu, komwe kumathandiza kuthetsa zotsatira za kusowa kwa okosijeni ku minofu, chimodzi mwa zifukwa zazikulu zomwe zimayambitsa kukokana," akutero Suzanne Trupin, MD, dokotala wa amayi ku Women's Health Practice ku Champaign, Illinois.

Kuti muchotse zizindikiro zanu, gwiritsani ntchito mphindi zisanu mukuchita masewera olimbitsa thupi osavuta awa, mothandizidwa ndi Cyndi Lee, mphunzitsi wa yoga yemwe amapereka makalasi pa intaneti. (ICYMI: Mutha kudya njira yocheperako.)

Zochita Zolimbitsa Thupi: Forward Bend

A. Imani ndi mapazi pamodzi ndi mikono mmbali.

B. Imani mapazi pansi, lowetsani mpweya, ndikufika mikono ku denga.

C. Exhale, kubweretsa mikono mbali kuti uzigunda kuchokera m'chiuno kuti ufike pansi. Ngati mukulephera kufika pansi, bwerani pansi.

Gwirani kwa mphindi imodzi.

Zochita Zolimbitsa Thupi: Zothandizira Half-Moon

A. Imani ndi dzanja lanu lamanzere kukhoma.

B. Pepani pang'ono, ndikubweretsa dzanja lanu lamanzere pansi. Nthawi yomweyo, kwezani mwendo wanu wakumanja kumbuyo kwanu kuti mufufuze kutalika kwake.

C. Tembenukirani kumanja kuti muwonjeze nsonga za chala chakumanja ku denga, ndikuyika mchiuno chakumanja kumanzere; ikani dzanja lakumanzere (kapena nsonga za zala) pansi. Sungani phazi lakumanja ndikupumira mofanana.

Gwiritsani masekondi 30. Sinthani mbali; bwerezani.

(Zogwirizana: Kodi Chiberekero Chanu Chimakulirakulira M'nyengo Yanu?)

Zochita Zolimbitsa Thupi: Kumutu mpaka Bondo Pose

A. Khalani ndi miyendo yotambasula.

B. Phimbani bondo lakumanja ndikuyika phazi mkati mwa ntchafu yakumanzere.

C. Lembani ndi kukweza mikono pamwamba.

D. Kenaka tulutsani ndi kudalira patsogolo pa mwendo wakumanzere, kupumula pamphumi pa ntchafu (kapena pamtsamiro).

Gwiritsani masekondi 30, kenako lembani kuti mukhale pansi. Sinthani mbali; bwerezani.

Zochita za ma Cramp: Kutalika Kwakukulu Kwakutsogolo

A. Khalani pansi pansi ndi miyendo yotambasuka kwambiri momwe mungathere (khalani pilo yaying'ono ngati izi sizikumveka).

B. Pumulani ndi kubweretsa mikono kumbali ndi pamwamba.

C. Tulutsani ndikugwada patsogolo, kutambasula manja patsogolo panu ndikuyika manja anu pansi.

D. Khalani ma kneecaps akuloza padenga m'malo mongokugubuduzirani.

E. Bweretsani pamphumi pansi (mupumuleni pamtsamiro kapena pikisheni ngati simungathe kufikira).

Gwirani kwa mphindi imodzi.

(Mayesedwe osinthasintha awa angakutsimikizireni kuti mutambasuke pafupipafupi.)

Zolimbitsa Thupi:

A. Khalani pansi ndi bulangeti lokulungidwa motalika m'munsi mwa msana wanu ndi pilo pamwamba.

B. Phimbani mawondo anu kuti mapazi anu agwirizane, kenaka mugoneke msana wanu pang'onopang'ono pa bulangeti ndikupumira mutu wanu pa pilo.

Pumulani mofanana ndikupumula kwa mphindi imodzi.

(Mukusowa zina zomwe mungachite kuti muchepetse ululu wanu kwamuyaya? Yesani ma yoga awa PMS ndi kukokana.)

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