10 Times Yoga Itha Kukhala Kupweteka Pakhosi Lanu ndi Zomwe Mungachite

Zamkati

• 1. Mutu wamutu
• Yesani maziko anu
• Pezani malo oyenera kuti mupumule mutu wanu
• Gwiritsani ntchito malo abwino
• Gwiritsani ntchito khoma ndikugwiritsanso ntchito zina
• Yesani izi
• 2. Kumvana
• Yesani izi
• 3. Khasu Pose
• Yesani izi
• 4. Pose Nsomba
• Yesani izi
• 5. Mamba
• Yesani izi
• 6. Galu Woyang'ana Kumwamba
• Yesani izi
• 7. Makona atatu
• Yesani izi
• Zowonjezeredwa Mbali ndi Half Moon Pose
• 8. Kupotoza kumakhala
• Yesani izi
• 9. yoga mlengalenga
• 10. Matenda ena
• Malangizo
• Kutenga

Anthu ambiri amachita yoga, mwina pang'ono, kuti athetse ululu komanso kupsinjika m'thupi. Koma, ma yoga ena amatha kuyika kupsinjika ndi kupindika pakhosi, kumabweretsa ululu kapena kuvulala.

Pali zovuta zingapo zomwe zimafunikira chisamaliro chowonjezera kuti mupewe kupweteka kwa khosi. Ndipo pali zinthu zambiri zomwe mungachite kuti muwonetsetse kuti mukuchita yoga m'njira yotetezeka, yothandiza, komanso yoyenera thupi lanu, kuthekera kwanu, ndi zotsatira zomwe mukufuna.

Nawa maulendo 10 a yoga angakupweteketseni khosi, momwe mungapewere, ndi malangizo ena abwino.

1. Mutu wamutu

Mutu wam'mutu umakhala pamwamba pamndandanda chifukwa umafunikira mphamvu yayikulu komanso yayikulu yamthupi kotero kuti simukuthandizira thupi lanu lonse ndi mutu ndi khosi.

Izi zimatha kuyambitsa kupsinjika m'khosi mwanu popeza gawo lanu la msana silinapangidwe kuti lizithandiza kulemera kwanu.

Yesetsani kupanga mutu wamutu pomanga nyonga m'thupi lanu ndi zina. Zina mwa izi ndi izi:

• Dolphin
• Dothi lakumanja
• Galu Woyang'ana Kutsika

Yesani maziko anu

Kuti muwonetsetse kuti muli ndi mphamvu zoyambira, mukakweza phazi lanu, ikani miyendo yanu pachifuwa kwa masekondi asanu musanakweze.

Pezani malo oyenera kuti mupumule mutu wanu

Kuti mupeze malo omwe muyenera kuyika mutu wanu pansi, ikani pansi pamiyendo yanu pamphuno mwanu ndikufikira chala chanu chapakati pamwamba pamutu panu. Malowa amalola khosi lanu kukhala lolimba komanso lothandizidwa.

Gwiritsani ntchito malo abwino

Wina yemwe angakuwone ndikusintha ukhoza kukhala wopindulitsa kuposa kugwiritsa ntchito khoma wekha. Ngati muli ndi mwayi wa munthu wina, muzigwiritsa ntchito. Amatha kukuthandizani kusintha thupi lanu ndikukupatsani mawu oti akupatseni mayendedwe abwino.

Gwiritsani ntchito khoma ndikugwiritsanso ntchito zina

• Zosintha zina ndi monga Legs-Up-the-Wall Pose kapena Half Shoulderstand.
• Ngati imodzi ilipo, mutha kugwiritsa ntchito choponyera chopingasa kuti mupachikike mozondoka.
• Kapena mutha kuyesayesa kukanikiza pamutu panu mwa kuchita Kalulu Pose.

Yesani izi

• Mukamapanga mutu wamutu, sinthanitsani mikono yanu ndi zigongono moyang'ana pansi.
• Onetsetsani kuti simukumva kupsinjika kulikonse kapena kumverera mkati mwamutu mwanu.
• Osasuntha mutu wanu konse mukakhala momwe muliri.

2. Kumvana

Kuyimilira kumapanikizika pakhosi ndipo kumatha kubweretsa kupsyinjika kopitilira muyeso. Izi zitha kubweretsa kusapeza bwino, kupweteka, komanso kuvulala.

Yesani izi

• Gwiritsani ntchito khushoni lathyathyathya, bulangeti lopindidwa, kapena thaulo pansi pamapewa anu kutchinga, kuthandizira, ndi kukweza kwina.
• Gwirizanitsani pamwamba pa mapewa anu ndi m'mphepete mwa padding ndikulola mutu wanu kuti upumule pansi.
• Sungani chibwano chanu m'chifuwa chanu ndipo musasunthire khosi lanu.

3. Khasu Pose

Kulima Pose nthawi zambiri kumachitika limodzi ndi poyimilira paphewa ndipo zimatha kubweretsa zovuta zomwezo.

Yesani izi

• Kuti mukhale otetezeka panthawiyi, sungani manja anu kumbuyo kwanu kuti muthandizidwe. Izi ndizothandiza makamaka ngati mapazi anu samafika pansi.
• Gwiritsani ntchito mpando, mapilo, kapena zotchinga kuti muthandizire mapazi anu.

4. Pose Nsomba

Asana wobwerera m'mbuyoyu amatha kuyambitsa matenda osokoneza bongo m'khosi, kumabweretsa mavuto, kupweteka, komanso kuvulala. Kuti mukhale otetezeka, pewani kugwetsa mutu wanu mwachangu, makamaka ngati simuli omasuka pantchito imeneyi.

Pali mitundu ingapo ya Fish Pose.

Yesani izi

• Lolani kuti wina akuwoneni pamene mukugwetsa mutu wanu.
• Mutha kuyika chibwano chanu m'chifuwa kapena kugwiritsa ntchito mapilo ndi zotchinga kuti muthandizire mutu wanu mukazisiya.
• Gwiritsani ntchito bolodi kapena thaulo lakuda lopindidwa mu kansalu kakang'ono pansi pa msana wanu ngati chithandizo.

5. Mamba

Kuyika kumbuyo komweku kumatha kubweretsa kupsinjika kwa khosi lanu mukabweza mutu wanu.

Sphinx Pose ndi chithunzi chofatsa chomwe chitha kugwiritsidwa ntchito m'malo mwa Cobra.

Yesani izi

• Kuti musinthe Cobra Pose, sungani chibwano chanu pansi kapena kulowetsamo.
• Dulani mapewa anu pansi ndikubwerera kutali ndi makutu anu.
• Mutha kuchita Khanda kapena Hafu ya Cobra m'malo mongobwera pang'ono.

6. Galu Woyang'ana Kumwamba

Izi zimatha kuyambitsa zovuta zina monga Cobra mukalola mutu wanu kubwerera.

Yesani izi

• Kuti muchite izi mosamala, jambulani mapewa anu kumbuyo ndi pansi, kutali ndi makutu anu.
• Sungani chibwano chanu mozungulira pansi ndikuyang'anitsitsa pang'ono kutsogolo kapena pang'ono.

7. Makona atatu

Kuyimilira uku kumatha kuyambitsa mavuto m'khosi ndi m'mapewa.

Ngati mukufuna, mutha kuwonjezera pamizere ya khosi potembenukira kumtunda ndikutsikira pansi.

Yesani izi

Kuti Triangle ikhale yabwino kwambiri m'khosi mwanu:

• Ngati muyang'anitsitsa nkhope yanu ndikuyang'ana mmwamba, pitani pachibwano mwanu pang'ono.
• Mutha kugwetsa mutu wanu kuti mupumitse khutu lanu paphewa panu.
• Kapena, mutha kutembenuzira mutu wanu kuti uyang'ane patsogolo kapena pansi.

Zowonjezeredwa Mbali ndi Half Moon Pose

Pazigawo ziwirizi, khosi lanu lili chimodzimodzi ndi Triangle. Mutha kusintha zomwezo, kuphatikiza kusinthasintha kwa khosi.

8. Kupotoza kumakhala

Kuyimirira, kukhala pansi, ndi kupotoza supine kumatha kuyambitsa khosi lanu ngati mutembenuka kapena kutambasula khosi kwambiri. Anthu ena amatambasula khosi kuti alowe mozama, koma zopindika ziyenera kuyamba pansi pa msana wanu.

Yesani izi

• Popotoza, sungani chibwano chanu osalowerera ndale ndikulowera pang'ono pachifuwa.
• Mutha kutembenuzira mutu wanu kumalo osalowerera ndale kapena ngakhale kuyang'ana mbali inayo.
• Sankhani malo omasuka kwambiri m'khosi mwanu.
• Pitirizani kuganizira za kupindika msana.

9. yoga mlengalenga

Samalani mukamapanga yoga mumlengalenga yomwe imapanikiza khosi ndi mapewa anu.

Mtundu wa yoga umafunikira mphamvu zambiri, ndipo ndikosavuta kuvulaza khosi mwanu monga zopangira paphewa, kubwerera kumbuyo, ndi kusokonekera. Zomwe mungaponye mutu wanu kapena kumbuyo zingakhale zowopsa.

Gulaye wolowerera akhoza kupindulitsa kwambiri akagwiritsa ntchito njira yoyenera.

Mutha kupanga kupindika kosavuta pothandizira mchiuno mwanu ndi ma khushoni ndikuyika nsalu kuzungulira kumbuyo kwanu. Kenako bwererani ndikukulunga miyendo yanu mozungulira nsalu, mutapachikika mozondoka. Lolani manja anu kuti agwire pansi kapena agwiritseni nsaluyo.

10. Matenda ena

Ngati muli ndi zovuta zathanzi zomwe zimakhudza khosi lanu, mutha kukhala pachiwopsezo chovulala khosi.

Anthu omwe ali ndi matenda a osteopenia kapena osteoporosis ali pachiwopsezo cha zovuta komanso kupsinjika kwa ma vertebrae. Ayenera kupewa zovuta zomwe zimawapanikiza kwambiri m'khosi kapena zoyambitsa kupindika msana.

Anthu omwe ali ndi nyamakazi omwe akumva kupweteka kwa khosi amatha kuyesa zina mwazochita izi kuti apumule.

Malangizo

Pali zinthu zingapo zofunika kuzidziwa mukamachita yoga, makamaka ngati kupweteka kwa khosi kumakukhudzani.

Pezani mphunzitsi yemwe ali wofatsa ndipo amaphatikizira magawo a yoga kupitilira thupi, monga kuzindikira kwamkati, kupuma, ndi kusinkhasinkha.

Mphunzitsi waluso amapereka zosintha zambiri ndikukutsogolerani kuti mugwire ntchito ndi ma prop. Fikani msanga mkalasi kuti mukhale ndi nthawi yokambirana nawo zovuta zilizonse.

Khalanibe ndi chidziwitso champhamvu chamkati chomwe chimakutsogolerani pakuchita kwanu. Kupuma kwanu ndiye chitsogozo chanu chabwino koposa chilichonse. Ngati ndizovuta kusunga mpweya wosalala, wodekha, komanso wabwino, mwina mukudzikakamiza kwambiri.

Pitani mu Pose ya Mwana kapena malo ena opuma nthawi iliyonse mukalasi. Khalani ndi malingaliro owerengeka omwe mumawakonda omwe mutha kuyeserera ngati ena onse mkalasi akutsogoleredwa kuti muchite zomwe mungakonde kudumpha.

Khalani okonzekera gawo lililonse la yoga pokhala opumula bwino komanso othiridwa madzi.

Ngati mungathe, pitani kukapikisidwa pafupipafupi kapena kuchiritsa mothandizidwa kuti muchepetse kukangana. Kusamba madzi otentha amchere kapena kupita ku sauna kungathandizenso.

Ngati zikukuvutani kuti khosi lanu lipachikike pamayendedwe ena, igoneni m'mphepete mwa bedi lanu mapewa anu m'mphepete ndikuyesera kulola mutu wanu kubwerera. Mukhale ndi winawake wokuwonani pomwe mukuzolowera. Mutha kulola mutu wanu kupachika mpaka mphindi zisanu panthawi.

Zosankha zina zothanirana ndi ululu ndi izi:

• Kodi yoga imayesetsa kuthetsa kupweteka kwa khosi.
• Ikani kutentha kapena ayezi kumalo okhudzidwa kangapo patsiku.
• Tengani mankhwala osagwiritsa ntchito kutupa (NSAIDs), monga ibuprofen kapena naproxen (Motrin, Advil, kapena Aleve).
• Yesani turmeric kuti muthandize kuthetsa ululu.

Kutenga

Kumbukirani kuti pali zinthu zomwe mungachite musanachite yoga, nthawi, komanso pambuyo pake kuti muteteze khosi lanu.

Zochitika zina zimapindulitsa kwambiri, koma sizofunikira pakuchita kwanu.

Kaya mukukulira kukumana ndi zovuta zomwe zimakuvutani kwambiri kapena ndinu yogi wodziwa zambiri, pakhoza kukhala nthawi zina pamene mungafunike kupuma kotheratu kuzinthu zina zofunika kuchita kuti muchiritse thupi lanu.

Munthawi imeneyi, mungafune kuyang'ana mbali ya yoga kapena ya esoteric pochita kusinkhasinkha kapena machitidwe opumira omwe amakulolani kupumula ndikubweretsa kuzindikira kwa thupi lanu.