6 Yoga Poses Zomwe Zingakupangitseni Kukhala Ogonana

Zamkati

• Kodi makalasi a yoga angathandize bwanji moyo wanu wogonana?
• Yoga imayesetsa kusintha moyo wanu wogonana
• 1. Cat Pose (Marjaryasana) ndi Cow Pose (Bitilasana)
• 2. Bridge Pose (Setu Bandha Sarvangasana)
• 3. Mwana Wosangalala (Ananda Balasana)
• 4. Nkhunda Yamiyendo Imodzi (Eka Pada Rajakapotasana)
• 5.Pose's Child Pose (Balasana)
• 6.Pose Mtembo (Savasana)
• Mfundo yofunika

Chidule

Tonsefe tikudziwa kuti yoga ili ndi maubwino ambiri. Sikuti yoga imangodzitamandira mikhalidwe yokometsa kupsinjika, itha kukuthandizaninso kuti muchepetse kunenepa, kukonza chimbudzi, komanso kukonzanso DNA yanu. Ngakhale mutha kubwera pamphasa kuti mudzapeze Zen yanu, maubwino a yoga ndiabwino kuposa momwe timaganizira.

Zikupezeka kuti yoga imatha kusintha moyo wanu wogonana m'njira zingapo. Ndipo, musanachite mantha ndimalingaliro ovuta a Kama Sutra, ndizosadabwitsa kuti ndizosavuta.

Kodi makalasi a yoga angathandize bwanji moyo wanu wogonana?

Phindu lalikulu la yoga - mkati ndi kunja kwa chipinda chogona - ndikuchepetsa kupsinjika. Kafukufuku akuwonetsa kuti kuchita maseŵera a yoga pafupipafupi kumathandiza kuchepetsa kupsinjika kwa thupi pochepetsa milingo ya cortisol. Kuchulukitsa kupanikizika kumatha kukhala ndi zotsatira zoyipa zambiri mthupi, ndikuchepetsa chilakolako chogonana ndi chimodzi mwazomwezi.

Yoga itha kuthandizanso kukonza magwiridwe antchito azakugonana. Kafukufuku wina adawonera azimayi 40 pomwe amachita yoga kwa milungu 12. Kafukufukuyu atatha, ofufuza adazindikira kuti azimayi asintha kwambiri m'moyo wawo wogonana chifukwa cha yoga. Uku ndi kukula kwakanthawi kochepa komanso kafukufuku m'modzi yekha, koma kulumikizana pakati pa yoga ndi moyo wabwino wogonana ndikulonjeza.

"Yoga imakuphunzitsani momwe mungamvere thupi lanu, komanso momwe mungawongolere malingaliro anu," akutero a Lauren Zoeller, aphunzitsi ovomerezeka a yoga komanso a Living Living Coach ku Nashville, Tennessee. "Zochita ziwirizi zikaphatikizidwa zingakupangitseni kuzindikira zomwe mumakonda ndi zomwe simumakonda, ndikupangitsani kuti muzilankhulana bwino zomwe zili zabwino kwa mnzanu."

Njira ina yomwe Zoeller anena kuti yoga ingalimbikitse moyo wanu wogonana? Kuchulukitsa kuzindikira ndi kuwongolera thupi.

"Kuchita masewera olimbitsa thupi a yoga kumakupatsani mwayi wodziwa mphindi ino yomwe ili yofunika kwambiri mukamayesetsa kulimbikitsa moyo wanu wogonana. Mukakhala kuti muli ndi mnzanu zambiri, mudzapeza bwino nonse, "akufotokoza Zoeller. “Kugonana ndi yoga zimapindulitsa thanzi lanu, malingaliro anu komanso malingaliro anu. Phunzirani kuyeseza pafupipafupi kuti muzimva bwino kwambiri! ”

Yoga imayesetsa kusintha moyo wanu wogonana

Ngati mukufuna kupititsa patsogolo moyo wanu wogonana, yesetsani kugwiritsa ntchito zina mwazomwe mumachita muzochita zanu za yoga.

1. Cat Pose (Marjaryasana) ndi Cow Pose (Bitilasana)

Kawirikawiri amachitira pamodzi, izi zimakuthandizani kumasula msana ndi kumasuka. Izi zimathandizira kuchepetsa kupsinjika kwanu ndikukhala kosavuta kuti mukhale osangalala.

Thupi Lolimbikira. Lingaliro Lachilengedwe.

1. Yambitsani izi pazinayi zonse. Onetsetsani kuti mikono yanu ili pansi pamapewa anu ndipo mawondo anu akugwirizana ndi chiuno chanu. Sungani msana wanu kusalowerera ndale komanso kulemera kwanu moyenera mthupi lanu.
2. Lembetsani pamene mukuyang'ana mmwamba ndipo mulole mimba yanu ikhale pansi. Kwezani maso anu, chibwano, ndi chifuwa mmwamba mutatambasula.
3. Tulutsani mpweya, ndikulumikiza chibwano chanu pachifuwa panu, ndipo ikani mchombo wanu kumbuyo kwanu. Yendetsani msana wanu kudenga.
4. Sungani pang'onopang'ono pakati pa awiriwo kwa mphindi imodzi.

2. Bridge Pose (Setu Bandha Sarvangasana)

Kujambula uku kumathandiza kulimbitsa pansi panu. Kulimbitsa minofu imeneyi kumathandiza kuchepetsa kupweteka pa nthawi yogonana komanso kumatha kupangitsa zinthu zabwino, kukhala bwino.

Thupi Lolimbikira. Lingaliro Lachilengedwe.

1. Ugone kumbuyo kwako.
2. Bwerani mawondo anu onse ndikuyika mapazi anu m'chiuno mopingasa ndi mawondo anu mogwirizana ndi maondo anu.
3. Ikani manja anu pansi ndi manja anu pansi ndikutambasula zala zanu.
4. Kwezani dera lanu m'chiuno, kulola kuti thupi lanu lizitsatira, koma sungani mapewa anu ndikukhala pansi.
5. Gwiritsani mawonekedwe kwa masekondi asanu.
6. Tulutsani.

3. Mwana Wosangalala (Ananda Balasana)

Phokoso lotchuka, mayimidwe awa amatambasula glutes ndi kutsikira kumbuyo. Kuphatikiza apo, imachulukanso ngati kusiyanasiyana kwa malo amishonale. Kuti muyesere pabedi, yambani mu malo aumishonale ndi wokondedwa wanu pamwamba, ndiyeno kwezani miyendo yanu ndikukulunga mozungulira torso la mnzanu.

Thupi Lolimbikira. Lingaliro Lachilengedwe.

1. Ugone kumbuyo kwako.
2. Ndikutulutsa mpweya, gwadani m'mimba mwanu.
3. Lembani ndi kutambasula kuti mugwire kunja kwa phazi lanu, ndikulitsa maondo anu. Muthanso kugwiritsa ntchito lamba kapena chopukutira cholumikizidwa kumapazi anu kuti chikhale chosavuta.
4. Fewetsani mapazi anu, kukankhira zidendene zanu m'mwamba pamene mukugwa pansi ndi manja kuti mutambasule.

4. Nkhunda Yamiyendo Imodzi (Eka Pada Rajakapotasana)

Pali mitundu ingapo ya Pigeon, ndipo yonse ndi yabwino kutambasula ndi kutsegula chiuno chanu. Ziuno zolimba zimatha kupangitsa kugonana kukhala kosasangalatsa, komanso zimatha kukulepheretsani kuyesa mayesero osiyanasiyana ogonana.

Thupi Lolimbikira. Lingaliro Lachilengedwe.

1. Yambani pansi pazipinda zonse.
2. Tenga mwendo wako wakumanja ndikuusunthira patsogolo pa thupi lako kuti mwendo wako wam'munsi uli pamtunda wa digirii 90 kuchokera mthupi lako.
3. Tambasulani mwendo wanu wakumanzere kumbuyo kwanu pansi ndi phazi lanu likuyang'ana pansi ndipo zala zanu zikulozetsa kumbuyo.
4. Tulutsani pamene mukutsamira patsogolo, ndikusintha thupi lanu. Gwiritsani ntchito mikono yanu kuthandizira kulemera kwanu. Ngati izi sizili bwino, yesani kukulunga bulangeti kapena pilo ndikuyika pansi pa chiuno chanu chakumanja kuti m'chiuno mwanu mutambasuke.
5. Tulutsani ndi kubwereza mbali inayo.

5.Pose's Child Pose (Balasana)

Maimidwe awa ndi njira yabwino kwambiri yotsegulira m'chiuno mwanu ndikupeza kupumula kwakukulu osasinthasintha. Ndimalo oyikiranso pansi, kutanthauza kuti cholinga chanu chizikhala pakupuma komanso kupuma nthawi yonse, zomwe zingathandize kupsinjika ndi kuda nkhawa.

Thupi Lolimbikira. Lingaliro Lachilengedwe.

1. Yambani mwagwada pansi. Ndi zala zazikulu zakumapazi zikukhudza, kwezani mawondo anu mpaka atayandikira m'chiuno.
2. Exhale ndi kudalira patsogolo. Ikani manja anu patsogolo panu ndikutambasula, kulola thupi lanu lakumtunda kumasuka pakati pa miyendo yanu. Yesetsani kugwira pamphumi panu pamphasa, koma mutha kupumitsanso mutu wanu pamtanda kapena pilo.
3. Pumulani pamalo amenewa masekondi 30 mpaka mphindi zochepa.

6.Pose Mtembo (Savasana)

Makalasi a Yoga nthawi zambiri amatha ku Corpse Pose, kapena Savasana, ndipo pali chifukwa chomveka. Izi zimakuthandizani kuti mupumule ndikuphunzira kusiya kupsinjika. Ganizirani izi ngati gawo losinkhasinkha kwakumapeto kwa chizolowezi chanu cha yoga chomwe chimakulimbikitsani kupumula kwanu komanso khama lanu.

Thupi Lolimbikira. Lingaliro Lachilengedwe.

1. Ikani kumbuyo kwanu ndi mapazi anu atatambasula ndi kanjedza mukuyang'ana mmwamba. Khazikitsani ziwalo zonse za thupi lanu kumaso kwanu mpaka zala zanu ndi zala zanu zakumapazi.
2. Khalani pomwepo mpaka pano momwe mungafunire.

Mfundo yofunika

Ngakhale ma yoga ena atha kusintha moyo wanu wogonana nthawi yomweyo, kusintha kwakukulu kudzakhala kuchepetsa nkhawa. Sikuti izi zimangopereka zabwino zonse, zimakupatsani mwayi kuti mupumule ndikusangalala ndi kugonana, zomwe zimapangitsa kuti zikhale zabwinoko.