Yoga Y nkhawa: 11 Ayenera Kuyesa

Zamkati

• 1. Ngwazi
• 2. Mtengo wa mtengo
• 3. Chithunzi cha Triangle
• 4. Kuyimirira Panjira Yopita Patsogolo
• 5. Kuika nsomba
• 6. Kuwonjezeka kwa Puppy
• 7. Maonekedwe a mwana
• 8. Kupita Kumutu Kumapeto kwa Bondo
• 9. Anakhala Patsogolo Bend
• 10. Kuyika Pamiyendo-Pakhoma
• 11. Otsamira Bound Angle pose
• Kodi zimagwiradi ntchito?
• Mfundo yofunika

Chifukwa chiyani ndizopindulitsa

Anthu ambiri amatembenukira ku yoga nkhawa zikayamba kulowa mkati kapena munthawi yamavuto. Mutha kuwona kuti kuyang'ana kwambiri mpweya wanu komanso kuthekera kwanu kupezeka pazithunzi zilizonse kungakuthandizeni kuti muchepetse kusokonekera kwamalingaliro ndikukhalitsa kusangalala.

Zonsezi ndikumana nanu komwe muli. Kuyeserera kamodzi kapena kawiri kwa mphindi zochepa patsiku kumatha kukhala ndi vuto lalikulu, ngati muli otseguka kuti muchite izi.

Kuti mupindule kwambiri ndi gawo lanu, zindikirani zomwe zimayenda mthupi lanu lonse mukamakhala pagawo lililonse. Lolani kuti mumve ndikukumana ndi zotulukapo zilizonse zomwe zingabuke.

Ngati mukumva kuti malingaliro anu ayamba kubalalika, modekha bweretsani malingaliro anu pamphasa ndikupitiliza kuchita kwanu.

Pemphani kuti muphunzire momwe mungapangire zina mwazomwe timakonda kukhala ndi nkhawa.

1. Ngwazi

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Kukhazikika kumeneku kungakuthandizeni kupeza malo anu. Kusinkhasinkha mpweya wanu kungakuthandizeni kuti mukhale omasuka pamtendere.

Minofu imagwira ntchito:

• erector spinae
• alireza
• minofu ya mawondo
• Minofu ya akakolo

Kuti muchite izi:

1. Lowani pogwada. Mawondo anu ayenera kukhala limodzi, ndipo mapazi anu ayenera kukhala okulirapo pang'ono kuposa chiuno chanu.
2. Sungani nsonga za phazi lanu pansi.
3. Ngati izi sizili bwino, ikani khushoni kapena zotchinga pansi pa matako, ntchafu, kapena ng'ombe zanu.
4. Ikani manja anu ntchafu zanu.
5. Khalani molunjika kuti mutsegule chifuwa chanu ndikuwonjezera msana wanu.
6. Gwiritsani ntchitoyi kwa mphindi zisanu.

2. Mtengo wa mtengo

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Maimidwe oyimilira angakuthandizeni kuyang'ana mkati, kukhazikika pamalingaliro othamanga.

Minofu imagwira ntchito:

• m'mimba
• psoas
• alireza
• tibialis kutsogolo

Kuti muchite izi:

1. Kuyambira poyimirira, nyamulani kulemera kwanu ndi phazi lanu lamanja ndipo pang'onopang'ono kwezani phazi lanu lamanja pansi.
2. Pepani phazi lanu lamanzere pang'ono mkati mwendo wanu wamanzere.
3. Ikani kunja kwa bulu lanu lakumanzere, ng'ombe, kapena ntchafu.
4. Pewani kukanikiza phazi lanu pa bondo lanu.
5. Bweretsani manja anu pamalo aliwonse abwino. Izi zikhoza kukhala pamalo opempherera pamaso pa mtima wanu kapena kupachikidwa m'mbali mwanu.
6. Gwiritsani ntchitoyi kwa mphindi ziwiri.
7. Bwerezani kumbali inayo.

3. Chithunzi cha Triangle

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Phokoso lolimbikitsali lingathandize kuchepetsa mavuto m'khosi mwanu ndi kumbuyo.

Minofu imagwira ntchito:

• latissimus dorsi
• mkati oblique
• gluteus maximus ndi medius
• mitsempha
• alireza

Kuti muchite izi:

1. Bwerani pamalo oimirira ndikulumikiza mapazi anu kuposa chiuno chanu.
2. Yang'anani zala zanu zakumanzere kutsogolo ndi zala zanu zakumanja pang'onopang'ono.
3. Kwezani manja anu kuti mutambasuke m'mapewa anu. Dzanja lanu liyenera kuyang'anitsitsa.
4. Onjezani torso yanu patsogolo mukamapita patsogolo ndi dzanja lanu lamanzere.
5. Mangani pakhosi lanu kuti mubweretse m'chiuno mwanu chakumanja. Tengani dzanja lanu lamanzere ku mwendo wanu, pansi, kapena choyika.
6. Lonjezerani dzanja lanu lamanja kumwamba.
7. Yang'anani mbali iliyonse yabwino.
8. Gwiritsani izi mpaka mphindi imodzi.
9. Kenako chitani mbali inayo.

4. Kuyimirira Panjira Yopita Patsogolo

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Kuyima kotereku kungakuthandizeni kumasula malingaliro anu ndikutulutsa zovuta mthupi lanu.

Minofu imagwira ntchito:

• minofu ya msana
• zamkati
• mitsempha
• gastrocnemius
• gracilis

Kuti muchite izi:

1. Imani ndi mapazi anu mozungulira m'chiuno ndikulumikiza m'manja mwanu.
2. Tulutsani pamene mukumangirira m'chiuno kuti mupite patsogolo, mukugwada pang'ono.
3. Ikani manja anu pansi kapena kuwapumula pakhoma.
4. Lembani chibwano chanu m'chifuwa.
5. Tulutsani mavuto kumunsi kwanu komanso m'chiuno. Mutu ndi khosi lanu zizikhala zolemetsa pansi.
6. Gwiritsani izi mpaka mphindi imodzi.

5. Kuika nsomba

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Kubwerera kumbuyo kumeneku kumatha kuthandizira kuthana ndi chifuwa ndi msana wanu.

Minofu imagwira ntchito:

• intercostals
• m'chiuno kusintha
• trapezius
• m'mimba

Kuti muchite izi:

1. Khalani ndi miyendo yanu yatambasulidwa patsogolo panu.
2. Ikani manja anu pansi pa matako anu ndi manja anu akuyang'ana pansi.
3. Finyani mivi yanu palimodzi ndikukulitsa chifuwa chanu.
4. Kenako tsamira m'manja mwako ndi m'zigongono, ndikukanikiza m'manja mwako kuti ukhale wokwera m'chifuwa.
5. Ngati zili bwino, mutha kulola mutu wanu kuti ukhale pansi pansi kapena mupumule pakhoma kapena khushoni.
6. Gwiritsani izi mpaka mphindi imodzi.

6. Kuwonjezeka kwa Puppy

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Malo otsegulira mtimawa amatambasula ndikuchulukitsa msana kuti athetse mavuto.

Minofu imagwira ntchito:

• Zowonjezera
• trapezius
• erector spinae
• triceps

Kuti muchite izi:

1. Bwerani pa tebulo lapamwamba.
2. Tambasulani manja anu kutsogolo mainchesi pang'ono ndikumira matako anu pafupi ndi zidendene.
3. Limbikirani m'manja mwanu ndikulumikizana ndi mikono yanu, ndikumangirira zigongono zanu.
4. Pumulani pang'ono pamphumi panu pansi.
5. Lolani chifuwa chanu kuti chitseguke ndikuchepetsa panthawiyi.
6. Gwiritsani ntchitoyi kwa mphindi ziwiri.

7. Maonekedwe a mwana

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Phokoso lotsitsimutsa lingathandize kuchepetsa kupsinjika ndi kutopa.

Minofu imagwira ntchito:

• gluteus maximus
• Minofu yoyenda mozungulira
• mitsempha
• otulutsa msana

Kuti muchite izi:

1. Kuchokera pamalo ogwada, imirirani kumbuyo kwanu.
2. Pindani patsogolo, ndikuyenda manja anu patsogolo panu.
3. Lolani kuti thupi lanu ligwere m'ntchafu zanu, ndikupumirani pamphumi panu pansi.
4. Sungani manja anu patsogolo kapena mupumuleni pambali pa thupi lanu.
5. Gwiritsani ntchitoyi kwa mphindi zisanu.

8. Kupita Kumutu Kumapeto kwa Bondo

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Izi zitha kuthandiza kutonthoza dongosolo lamanjenje.

Minofu imagwira ntchito:

• kubuula
• mitsempha
• otulutsa msana
• gastrocnemius

Kuti muchite izi:

1. Khalani m'mphepete mwa khushoni kapena bulangeti lopindidwa ndikutambasula mwendo wanu wamanzere.
2. Sakanizani phazi lanu lamanja m'ntchafu yanu yamanzere.
3. Mutha kuyika khushoni kapena kutchinga pansi pa bondo lililonse kuti muthandizidwe.
4. Inhale pamene mukukweza manja anu pamwamba.
5. Tulutsani pamene mukumangirira m'chiuno, ndikukulitsa msana wanu kuti mupite patsogolo.
6. Pumulani manja anu paliponse pathupi panu kapena pansi.
7. Gwiritsani ntchitoyi kwa mphindi zisanu.
8. Kenako bwerezani mbali inayo.

9. Anakhala Patsogolo Bend

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Izi zimaganiziridwa kuti zikhazikitse malingaliro ndikuthana ndi nkhawa. Ngati mukuwona kuti malingaliro anu adabalalika pakuchita kwanu, tengani nthawi ino kuti mutembenukire mkati ndikubwerera ku cholinga chanu.

Minofu imagwira ntchito:

• minofu ya m'chiuno
• erector spinae
• gluteus maximus
• gastrocnemius

Kuti muchite izi:

1. Khalani m'mphepete mwa bulangeti lopindika kapena khushoni ndi miyendo yanu molunjika patsogolo panu.
2. Mutha kupindika pang'ono maondo anu.
3. Limbikitsani kukweza manja anu.
4. Pepani pang'ono m'chiuno mwanu kuti mufikire patsogolo, ndikupumula manja anu paliponse pathupi lanu kapena pansi.
5. Khalani muyiyiyi mpaka mphindi 5.

10. Kuyika Pamiyendo-Pakhoma

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Malo obwezeretsawa amalola kupumula kwathunthu kwamaganizidwe ndi thupi lanu.

Minofu imagwira ntchito:

• mitsempha
• minofu ya m'chiuno
• kutsikira kumbuyo
• torso yakutsogolo
• kumbuyo kwa khosi

Kuti muchite izi:

1. Khalani ndi dzanja lanu lamanja kukhoma.
2. Kenako mugonere pomwe mukugwedeza miyendo yanu khoma.
3. Matako anu ayenera kukhala pafupi ndi khoma momwe mungakhalire omasuka. Izi zitha kukhala molunjika khoma kapena mainchesi ochepa.
4. Pumulani ndikukhazika pansi msana, chifuwa, ndi khosi. Lolani kuti thupi lanu lisungunuke pansi.
5. Gwiritsani izi mpaka mphindi 10.

11. Otsamira Bound Angle pose

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Phokoso lotsitsimutsali lingakuthandizeni kuti musamakhale ndi nkhawa ndikulimbikitsa kukhazikika. Mutha kuzipanga kukhala zotsegulira mtima poyika bwalo kapena khushoni kumbuyo kwanu.

Minofu imagwira ntchito:

• owonjezera
• minofu ya kubuula
• minofu ya m'chiuno
• psoas

Kuti muchite izi:

1. Ugone kumbuyo kwako ndikubweretsa mapazi ako pamodzi.
2. Ikani mapilo pansi pa mawondo kapena m'chiuno mwanu kuti muthandizidwe.
3. Ikani dzanja lanu m'mimba mwanu ndi dzanja lina pamtima panu, kuyang'ana kupuma kwanu.
4. Khalani motere mpaka mphindi 10.

Kodi zimagwiradi ntchito?

Thupi Lolimbikira. Lingaliro Lachilengedwe.

Ofufuza atayerekezera zotsatirazo, adapeza kuti yoga idachepetsa kwambiri nkhawa, nkhawa, komanso kukhumudwa.

Kafukufuku wina wocheperako kuchokera ku 2017 adapeza kuti ngakhale gawo limodzi la hatha yoga linali lothandiza kuchepetsa kupsinjika kwa kupsinjika kwamaganizidwe. Kupsinjika kwamaganizidwe ndi ntchito kapena chochitika chomwe chimalimbikitsa kuyankha mwachangu, monga kuchita nkhondo kapena kuthawa.

Phunziroli, wopanikizika anali ntchito yamasamu. Pambuyo pomaliza gawo la yoga lomwe adalangizidwa ndi kanema, ophunzirawo adachepetsa kuthamanga kwa magazi ndipo adanenanso zakudzidalira.

Ngakhale kafukufukuyu akulonjeza, maphunziro okulirapo, ozama kwambiri amafunikira kuti athe kufalikira pazofukufukuzi.

Mfundo yofunika

Ngakhale kafukufuku waposachedwa amathandizira kuchita yoga ngati njira yothanirana ndi nkhawa, mwina siyabwino aliyense.

Muyenera nthawi zonse kulankhula ndi dokotala musanayambe yoga kapena pulogalamu yochita masewera olimbitsa thupi. Amatha kukuthandizani kuzindikira zoopsa zilizonse zomwe zingachitike ndikukulimbikitsani zosintha moyenera.

Kumbukirani kuti kuyeserera kwa yoga nthawi zina kumatha kubweretsa kusakhazikika pamtima. Onetsetsani kuti mukuchita masewera omwe amakhala omasuka komanso otetezeka. Izi zitha kutanthauza kuchita yoga kunyumba kapena kulowa nawo kalasi yofananira kwambiri ndi kupumula kwa kupsinjika kapena kuchiritsa kwamalingaliro.

Ngati mukuwona kuti kuchita yoga kukuyambitsa nkhawa m'malo mompewetsa, siyani.