7 Yoga Imakupatsani Zomwe Mungachite Pampando

Zamkati

• Kukhala Paphiri (Tadasana)
• Wankhondo I (Virbhadrasana I)
• Anakhala Patsogolo Bend (Paschimottanasana)
• Zida za Eagle (Garudasana Arms)
• Chosintha Arm Kugwira
• Zosavuta Kukhala pansi (Parivrtta Sukhasana)
• Kutambasula Mwendo Umodzi (Janu Sirsasana)

Ndizodziwika masiku ano kuti "yoga ndi ya aliyense." Koma kodi izi ndi zoona? Kodi zitha kuchitikadi ndi aliyense? Ngakhale iwo omwe, chifukwa cha msinkhu, kusinthasintha, kapena kuvulala, amafunika kuyeserera kwathunthu pampando?

Mwamtheradi!

M'malo mwake, okalamba amatha kudziwa zambiri za yoga kuposa ophunzira ambiri. Popeza ma hemispheres awiri aubongo amagwiritsidwa ntchito chimodzimodzi tikamakalamba, titha kubweretsa chidziwitso chathunthu ku yoga, motero kugwiritsa ntchito kulumikizana kwa thupi ndi malingaliro moyenera kuposa ophunzira achichepere.

Kumbukirani kuti okalamba ambiri omwe ali athanzi alibe malire pankhani yochita yoga, pokhapokha atagwiritsa ntchito zida zomwe achinyamata ambiri amagwiritsa ntchito, monga zotchinga kapena zomangira. Komabe, mpando wa yoga ukhoza kukhala njira yopitira anthu:

• ndi nkhani moyenera
• kuyang'ana kuyamba pang'onopang'ono
• Yemwe angangokhala wolimba mtima kuyamba izi

Sikuti imangokhala ndi ma yoga wamba, monga kuthandizira kupsinjika, kupweteka, komanso kutopa - imathandizanso pakupaka mafuta palimodzi, kulimbitsa thupi, komanso mavuto okhudzana ndi msinkhu monga kusamba ndi nyamakazi.

Izi zithandizira aliyense amene angakonde kuchita yoga pampando, monga okalamba kapena omwe ali pampando wantchito. Kumbukirani kuti mukufuna mpando wolimba womwe mumakhala womasuka komanso wosasunthika. Izi zikutanthauza kuti mulibe mipando yamaofesi yomwe ili ndi mawilo kapena china chilichonse chomwe chimamva kusakhazikika.

Ndipo onetsetsani kuti mwayambitsanso chithunzi chilichonse chatsopano powonetsetsa kuti matako anu abzalidwa mwamphamvu pampando. Mudzafuna kukhala kutsogolo kwa mpando komabe kukhala pampando mokwanira kuti mukhale wolimba.

Kukhala Paphiri (Tadasana)

Ichi ndi chithunzi chabwino chongoyang'ana pachimake, onani momwe mukukhalira, ndikuyang'ana mpweya wanu. Bwerani pazithunzi izi zitatha izi.

1. Pumirani kwambiri ndikukhala moongoka, kutambasula msana wanu.
2. Mukamatulutsa mpweya, muzitsika pampando ndi mafupa anu (gawo lotsika kwambiri la mchira wanu, kapena mfundo ziwiri zomwe zimalemera mukakhala).
3. Miyendo yanu iyenera kukhala pamakona a 90-degree, mawondo molunjika pamiyendo yanu. Mukufuna kukhala ndi chipinda chaching'ono pakati pamaondo anu.Nthawi zambiri, nkhonya yanu iyenera kukwana pakati pa mawondo anu, ngakhale kuti mafupa anu amafunika malo ochulukirapo kuposa awa.
4. Pumirani kwambiri ndipo mutulutse mpweya wanu, pindani mapewa anu kumbuyo kwanu, kokerani batani lanu lakumbuyo moyang'ana msana wanu, ndikukhazika manja anu pansi m'mbali mwanu. Ngati mpando wanu uli ndi mipando ya mikono, mungafunikire kuwatulutsira kutsogolo pang'ono kapena pang'ono, kuti muchotse mipandoyo.
5. Yesetsani miyendo yanu pokweza zala zanu ndikudina mwamphamvu m'makona onse anayi a mapazi anu.

Wankhondo I (Virbhadrasana I)

1. Kuyambira mu Phiri Lokhala, pumani pang'ono. Pamene mukupuma, kwezani manja anu kumbali, kenako kwezani manja anu kuti mukomane pamwamba pamutu panu.
2. Mangani zala zanu palimodzi, kusunga zala zanu zolozera ndi zala zanu zazikulu, kotero mukuloza kudenga molunjika pamutu panu.
3. Mukamatulutsa mpweya, sungani mapewa anu kutali ndi makutu anu, ndikulola masamba anu amapewa kumbuyo kwanu. Izi ziphatikiza kapisozi wam'mapewa (minofu yomwe imagwirizira phewa palimodzi).
4. Pitirizani kupuma mozama ngakhale kupuma momwe mumakhalira pano, mutenga mpweya wokwanira kasanu musanatulutse manja anu omangika pa exhale ndikulola manja anu ayandikire mmbali mwanu.

Anakhala Patsogolo Bend (Paschimottanasana)

1. Lembani mu Phiri Lokhala, mukuyang'ana kukulitsa msana wanu, ndikungopindani miyendo yanu. Mutha kuyamba ndi manja anu kupumula ntchafu zanu ndikuziyendetsa m'miyendo yanu pamene mukupinda kuti muthandizidwe pang'ono, kapena mutha kuwasunga m'mbali mwanu mukamayesetsa kuyika miyendo yanu ntchafu zanu.
2. Tengani mpweya 5 kapena kupitilira apo. Imafinya matumbo anu, ndikuthandizani kugaya chakudya, komanso kukulitsa msana wanu mopepuka ndikutambasula minofu yanu yakumbuyo.
3. Mukakonzeka, inhale mukakweza torso yanu pamalo owongoka.

Zida za Eagle (Garudasana Arms)

Choyikirachi chimakhazikitsanso mapewa anu ndi kumbuyo kwanu komwe kumakhazikika komanso kumasulira molumikizana paphewa.

1. Tengani mpweya kenako, mukamakoka mpweya, tambasulani manja anu kumbali yanu.
2. Mukamatulutsa mpweya, bweretsani patsogolo panu, mutambasule dzanja lanu lamanja pansi pamanzere ndikunyamula mapewa anu ndi manja ena, ndikukumbatirani.
3. Ngati mumakhala osinthasintha pamapewa anu, mutha kumasula dzanja lanu ndikupitiliza kukulunga m'manja mpaka zala zanu zakumanja zizikhala m'manja mwanu akumanzere.
4. Polowetsa mpweya, kwezani zigongono zanu mainchesi angapo kutalika.
5. Kutulutsa mpweya, sungani mapewa anu pansi, kuwamasula kutali ndi makutu anu.
6. Pumani pang'ono, ndikubwereza kukweza kwa chigongono ndi phewa ngati mukufuna.

Chosintha Arm Kugwira

Izi zimatambasula mapewa anu ndikutsegula chifuwa chanu, chomwe chingakuthandizeni pamavuto, kupsinjika, komanso kupuma movutikira.

1. Mukamalowa mpweya, tambasulani manja anu onse kumbali yanu, manja anu pansi.
2. Mukamatulutsa mpweya, pindani mapewa anu awiri patsogolo pang'ono, omwe amapukusa manja anu kotero akuyang'ana kumbuyo kwanu, kenako pindani zigongono zanu ndikulola manja anu azisunthira kumbuyo kwanu.
3. Dulani manja mwanjira iliyonse yomwe mumakonda (zala, manja, maloko, kapena zigongono) ndipo kokerani manja anu mosatekeseka osamasula zomwe mwagwira.
4. Ngati munagwira dzanja kapena chigongono, zindikirani kuti ndi mbali iti.
5. Mutatenga 5 pang'onopang'ono, ngakhale kupuma ndi manja atakutidwa motere, sungani dzanja lina kapena chigongono ndikugwira mpweya 5.

Zosavuta Kukhala pansi (Parivrtta Sukhasana)

Kupindika kumabweretsa kuthandizira kupweteka kwakumbuyo kwakanthawi ndikuthandizira kugaya ndi kuzungulira. Nthawi zambiri amatchedwa "detox".

Ngakhale mutakhala ndi mpando wanu kukuthandizani kupotoza pano, kumbukirani kuti simukufuna kugwiritsa ntchito mpando kuti mudzipindule kwambiri. Thupi lanu limakhala ndi poyimilira mwachilengedwe. Osakakamiza mwakoka ndi manja anu. Kukakamiza kupindika kumatha kuvulaza kwambiri.

1. Pamene mukupuma, onjezerani msana wanu kachiwiri ndikukweza manja anu kumbali yanu ndikukwera.
2. Mukamatulutsa mpweya, pindani pang'ono kumanja ndi thupi lanu lakumtunda ndikutsitsa mikono yanu - dzanja lanu lamanja lidzapuma pamwamba pa mpando mmbuyo ndikuthandizani kupotoza modekha, dzanja lanu lamanzere lizikhala pambali panu.
3. Yang'anani paphewa lanu lamanja. Gwiritsani ntchito kukhazikika kwanu pampando kukuthandizani kuti musapotoke koma ayi kuzamitsa.
4. Pambuyo pa kupuma 5, tulutsani kupindika uku ndikubwerera kukuyang'ana kutsogolo. Bwerezani kumanzere kwanu.

Kutambasula Mwendo Umodzi (Janu Sirsasana)

Mutha kuyandikira pang'ono m'mphepete mwa mpando wanu. Ingokhalani otsimikiza kuti mudakali pampando mokwanira kuti simutha kuterera.

1. Kukhala phee, kutambasula mwendo wako wakumanja, kupumula chidendene chako pansi, zala zakumanja zikuloza - pafupi m'mphepete mwa mpando womwe uli, wolunjika mwendo wako. Komanso, kumbukirani momwe mumathandizidwira musanapite patsogolo.
2. Pumulani manja onse awiri mwendo wanu wotambasula. Mukamatulutsa mpweya, kwezani msana wanu, ndipo mukamatulutsa mpweya, yambani kugwada mwendo wanu wakumanja, ndikutsitsa manja anu mwendo wanu pamene mukupita.
3. Tengani izi mpaka momwe mumafunira osakakamiza kapena kukakamiza chilichonse ndikumvabe kuthandizidwa, onse ndi mpando ndi manja anu. Ngati mukutha kutsikira mwendo wanu, lingalirani kugwirana kumbuyo kwa ng'ombe yanu kapena phazi lanu.
4. Lembani ndi kutulutsa mpweya pang'onopang'ono komanso mofananira kasanu panthawiyi, pang'onopang'ono kupita mozama nthawi iliyonse, kenako kumasula zojambulazo pogwiritsa ntchito inhale kukuthandizani kuti mudzuke. Bwerezani chojambulachi ndi kutambasula mwendo wanu wamanzere, kuwunika kawiri momwe thupi lanu limathandizira m'mphepete mwa mpando ndikuwonetsetsanso bondo lanu lamanja pamapazi anu musanagwade.

Kujambula: Thupi Logwira Ntchito. Lingaliro Lachilengedwe.