Yoga Yabwino Kwambiri Imayimba PMS ndi Zopweteka

Zamkati

• Pose ya Mwana
• Miyendo Pakhoma
• Dzombe
• Pose Wamulungu Wokhazikika
• Anakhala Patsogolo Pindani
• Wopanda
• Onaninso za

Yoga ili ndi mankhwala achilengedwe pafupifupi chilichonse, ndipo PMS (ndi kukokana komwe kumabwera nayo!) Sizosiyana. Nthawi iliyonse mukayamba kumva kuti ndinu otupa, abuluu, achy, kapena crampy-ndipo mukudziwa kuti kayendedwe kanu kali m'njira-yesani izi kuti zisamalire thupi lanu ndikubwezeretsani kukhala osangalala.

Pose ya Mwana

Chifukwa: Kupumula kwakukulu kusonkhanitsa mphamvu zanu

Momwe mungachitire: Gwadani ndi mawondo pang'ono ndikukwawa manja patsogolo. Kusunga mikono yayitali komanso patsogolo panu, lolani mphumi kuti izikhala pansi. Pumirani kuno kwa mpweya 10 kapena kupitilira apo.

Miyendo Pakhoma

Chifukwa: Amachepetsa nkhawa

Momwe mungachitire: Khalani chammbali pafupi ndi khoma. Gona mbali imodzi, moyang'anizana ndi khoma ndikumakhudza. Pogwiritsa ntchito mikono, kwezani miyendo pamwamba pa khoma pamene mukugubuduza kumbuyo. Lolani mikono kuti igwere mbali iliyonse ya inu. (Manjedza amatha kuyang'ana m'mwamba kuti atseguke kapena pansi kuti akhazikike pang'onopang'ono.) Pumirani apa kwa mpweya osachepera khumi.

Dzombe

Chifukwa: Kutikita mimba ndi ziwalo zoberekera

Momwe mungachitire: Gona chafufumimba pansi ndi zala zazikulu za m'mapazi pamodzi. Gwirani mikono yayitali mbali zonse za inu ndikugwiritsa ntchito mpweya waukulu kukweza chifuwa ndi mapazi pansi. Pumirani apa kuti mupume mpweya wokwanira kasanu.

Pose Wamulungu Wokhazikika

Chifukwa: Kubwezeretsa, kumatsegula kubuula

Momwemo: Yambani kugona chagada. Bwerani mawondo ndikuyika mapazi pansi. Tengani mapazi palimodzi, kugwada, lolani mikono kuti ikhale omasuka mbali zonse za inu. Pumirani kuno kwa mpweya osachepera 10.

Anakhala Patsogolo Pindani

Chifukwa: Chodziwikiratu, chimatsegula thupi kumbuyo, ndikutikita ziwalo zamkati

Momwe mungachitire: Kuchokera pomwe mwakhala, kwezani miyendo kutalika patsogolo panu komanso limodzi. Kusungitsa mawondo anu, pumirani kwambiri kuti mudzaze danga, ndikugwiritsa ntchito mpweya wanu kutsamira kutsogolo komwe mwangopanga kumene. Ngati muli ndi msana wolimba, khalani pamipando kapena bulangeti. Tengani mpweya wosachepera usanu apa.

Wopanda

Chifukwa: Amatsegula m'chiuno ndi kumbuyo kwenikweni.

Momwe mungachitire: Kuchokera kuyimirira, mapazi a chidendene ndi chala chotalikirana, akulozera zala kuti chiuno chitseguke. Yambani kufewetsa ndi kugwada, kumasula m'chiuno, ndikugwedezeka pamwamba pamtunda uliwonse womwe ungakukomereni. Tengani zigongono mkati mwa ntchafu, kuzikankhira pang'ono kunja, ndikugwirana manja pamodzi ngati pemphero pakati pa chifuwa. Yesetsani kusunga msana wautali. Pumirani kuno kwa mpweya wakuya kusanu mpaka 10.

Onaninso za