Yoga 10 Yabwino Kwambiri Imabwerera Kumbuyo

Zamkati

• 1. Mphaka-Ng'ombe
• 2. Galu Woyang'ana Pansi
• 3. Katatu Kowonjezera
• 4. Sphinx Pose
• 5. Cobra Pose
• 6. Mafunso a Dzombe
• 7. Bridge Pose
• 8. Theka la Mbuye wa Nsomba
• 9. Mawondo Awiri Opindika
• 10. Pose ya Mwana
• Kodi zimagwiradi ntchito?
• Mfundo yofunika
• Kuyesedwa Bwino: Yoga Yofatsa

Chifukwa chiyani ndizopindulitsa

Ngati mukulimbana ndi ululu wammbuyo, yoga itha kukhala zomwe dokotala adalamula. Yoga ndi mankhwala othandizira thupi omwe nthawi zambiri amalimbikitsidwa kuti azichiza osati kupweteka kokha koma kupsinjika komwe kumachitika. Maonekedwe oyenera amatha kupumula ndikulimbitsa thupi lanu.

Kuyeserera yoga ngakhale mphindi zochepa patsiku kungakuthandizeni kuzindikira zambiri za thupi lanu. Izi zikuthandizani kuzindikira komwe mukumangika komanso komwe simukuyanjana. Mutha kugwiritsa ntchito chidziwitso ichi kuti mukhale olimba komanso oyanjana.

Pitirizani kuwerenga kuti mudziwe zambiri za momwe izi zingathandizire pochiza kupweteka kwakumbuyo.

1. Mphaka-Ng'ombe

Msana wofewa, wofikirikawu umatambasula ndikulimbikitsa msana. Kuyeserera kotereku kumatambasulanso mutu, mapewa, ndi khosi.

Minofu imagwira ntchito:

• erector spinae
• rectus abdominis
• triceps
• serratus kutsogolo
• gluteus maximus

Kuti muchite izi:

1. Yendani pazinayi zonse.
2. Ikani mikono yanu pansi pamapewa anu ndi mawondo anu pansi pa mchiuno mwanu.
3. Sungani kulemera kwanu mofanana pakati pa mfundo zinayi.
4. Lembani pamene mukuyang'ana mmwamba ndikulola m'mimba mwanu mugwere pansi.
5. Tulutsani mpweya pamene mukulowetsa chibwano chanu pachifuwa panu, jambulani mchombo wanu kumsana kwanu, ndikukhotetsa msana wanu kudenga.
6. Pitirizani kuzindikira za thupi lanu pamene mukuyenda uku.
7. Yambirani kuzindikira ndi kumasula mavuto mthupi lanu.
8. Pitirizani kuyenda kwamadzimadzi kwa mphindi imodzi.

2. Galu Woyang'ana Pansi

Kupindika kwachikhalidwe kumeneku kumatha kupumula ndikupatsanso mphamvu. Kuyeserera kotereku kungathandize kuchepetsa kupweteka kwakumbuyo ndi sciatica. Zimathandiza kuthana ndi kusakhazikika mthupi ndikulimbitsa mphamvu.

Minofu imagwira ntchito:

• mitsempha
• Zowonjezera
• gluteus maximus
• triceps
• alireza

Kuti muchite izi:

1. Yendani pazinayi zonse.
2. Ikani manja anu motsatira zigamba zanu ndi mawondo anu m'chiuno mwanu.
3. Limbikirani m'manja mwanu, tsatani zala zanu pansi, ndikukweza mawondo anu.
4. Bweretsani mafupa anu atakhala pamwamba.
5. Sungani pang'ono m'maondo anu ndikuchulukitsa msana wanu ndi mchira.
6. Sungani zidendene zanu pansi.
7. Limbikirani mwamphamvu m'manja mwanu.
8. Gawani kulemera kwanu mofanana pakati pa mbali zonse ziwiri za thupi lanu, muthane ndi ziuno ndi mapewa anu.
9. Sungani mutu wanu mzere ndi mikono yanu yakumtunda kapena chibwano chanu mutalowa pang'ono.
10. Gwiritsani izi mpaka mphindi imodzi.

3. Katatu Kowonjezera

Kukhazikika kumeneku kungathandize kuchepetsa kupweteka kwa msana, sciatica, ndi kupweteka kwa khosi. Ikutambasula msana wanu, chiuno, ndi kubuula kwanu, ndikulimbitsa mapewa anu, chifuwa, ndi miyendo. Zingathandizenso kuchepetsa nkhawa komanso nkhawa.

Minofu imagwira ntchito:

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

Kuti muchite izi:

1. Kuyimirira, yendani phazi lanu pafupifupi mapazi anayi.
2. Tembenuzani zala zanu zakumanja kuti muziyang'ana kutsogolo, ndipo zala zanu zakumanzere zichokere pangodya.
3. Kwezani manja anu mofanana pansi ndi manja anu akuyang'ana pansi.
4. Yendetsani kutsogolo ndikudina pa chiuno chanu chakumanja kuti mubwere kutsogolo ndi dzanja lanu ndi torso.
5. Bweretsani dzanja lanu mwendo wanu, malo a yoga, kapena pansi.
6. Lonjezani dzanja lanu lakumanzere kumtunda.
7. Yang'anani mmwamba, kutsogolo, kapena pansi.
8. Gwiritsani izi mpaka mphindi imodzi.
9. Bwerezani kumbali inayo.

4. Sphinx Pose

Kubwerera kumbuyo kumeneku kumalimbitsa msana wanu ndi matako anu. Ikutambasula chifuwa, mapewa, ndi mimba. Zingathandizenso kuchepetsa nkhawa.

Minofu imagwira ntchito:

• erector spinae
• minofu yotupa
• pectoralis wamkulu
• trapezius
• latissimus dorsi

Kuti muchite izi:

1. Gona m'mimba mwako mutatambasula miyendo yanu kumbuyo.
2. Limbikitsani minofu yakumunsi kwanu, matako, ndi ntchafu.
3. Bweretsani zigongono zanu paphewa panu ndikutambasula manja anu pansi ndi manja anu akuyang'ana pansi.
4. Kwezani pang'onopang'ono mutu wanu wapamwamba ndi mutu.
5. Mokweza ndikunyamula m'mimba mwanu kuti muthandizire msana wanu.
6. Onetsetsani kuti mukukweza kupyola mu msana wanu ndikutuluka kudzera pa korona wamutu mwanu, m'malo mogwa pansi kumbuyo kwanu.
7. Onetsetsani kuti mukuyang'ana bwino pomwe mukukhala omasuka panthawiyi, pomwe nthawi yomweyo kukhalabe achangu komanso otanganidwa.
8. Khalani pano mpaka mphindi 5.

5. Cobra Pose

Msana wofewawu umakufikitsani pamimba, pachifuwa, ndi m'mapewa. Kuyesera izi kumalimbitsa msana wanu ndipo kumatha kutonthoza sciatica. Zingathandizenso kuchepetsa kupsinjika ndi kutopa komwe kumatha kutsagana ndi ululu wammbuyo.

Minofu imagwira ntchito:

• mitsempha
• gluteus maximus
• Zowonjezera
• triceps
• serratus kutsogolo

Kuti muchite izi:

1. Gona m'mimba mwako ndi manja m'mapewa ndi zala zikuyang'ana kutsogolo.
2. Jambulani manja anu mwamphamvu pachifuwa. Musalole kuti zigongono zanu zipite kumbali.
3. Sindikizani m'manja mwanu kuti mukweze pang'onopang'ono mutu wanu, chifuwa, ndi mapewa.
4. Mutha kukweza theka, theka, kapena kukwera.
5. Sungani mopindika pang'ono m'zigongono.
6. Mutha kuloleza mutu wanu kuti ubwerere kuzamitsa zojambulazo.
7. Tulutsani kumbuyo kwanu ku mphasa yanu pa mpweya.
8. Bweretsani mikono yanu pambali panu ndikupumulitsani mutu wanu.
9. Pepani m'chiuno mwanu kuti mutulutse mavuto kuchokera kumbuyo kwanu.

6. Mafunso a Dzombe

Kubwerera m'mbuyo pang'ono kotereku kumathandiza kuchepetsa kupweteka kwakumbuyo komanso kutopa. Imalimbitsa msana wammbuyo, mikono, ndi miyendo.

Minofu imagwira ntchito:

• trapezius
• erector spinae
• gluteus maximus
• triceps

Kuti muchite izi:

1. Gonani m'mimba mwanu mikono yanu pafupi ndi torso yanu ndi manja anu akuyang'ana mmwamba.
2. Gwirani zala zanu zazikulu pamodzi ndikutulutsa zidendene zanu kumbali.
3. Ikani mphumi yanu mopepuka pansi.
4. Pepani mutu wanu, chifuwa, ndi mikono pakati, theka, kapena kukwera.
5. Mutha kubweretsa manja anu palimodzi ndikulowetsa zala zanu kumbuyo kwanu.
6. Kuti mukulitse maimidwe, kwezani miyendo yanu.
7. Yang'anani molunjika kutsogolo kapena pang'ono pang'ono pamene mukukulitsa kumbuyo kwa khosi lanu.
8. Khalani muyiyiyi mpaka mphindi imodzi.
9. Pumulani musanabwererenso zojambulazo.

7. Bridge Pose

Uku ndikubwerera m'mbuyo komanso kupindika komwe kumatha kukhala kolimbikitsa kapena kobwezeretsa. Amatambasula msana ndipo amatha kuthana ndi msana komanso kupweteka mutu.

Minofu imagwira ntchito:

• rectus ndi transverse abdominis
• minofu ya gluteus
• erector spinae
• mitsempha

Kuti muchite izi:

1. Gonani nsana wanu mawondo anu atapinda komanso zidendene zikulowetsedwa m'mafupa anu.
2. Pumulani manja anu pambali pa thupi lanu.
3. Sindikizani mapazi anu ndi mikono pansi mukakweza mchira wanu.
4. Pitirizani kukweza mpaka ntchafu zanu zikufanana ndi pansi.
5. Siyani manja anu momwe aliri, kubweretsa manja anu pamodzi ndi zala zolumikizana m'chiuno mwanu, kapena kuyika manja anu m'chiuno mwanu kuti muthandizidwe.
6. Gwiritsani izi mpaka mphindi imodzi.
7. Tulutsani pang'onopang'ono mukugudubuza msana wanu pansi, vertebra ndi vertebra.
8. Ikani mawondo anu pamodzi.
9. Khazikani mtima pansi ndikupumira kwambiri pamalopo.

8. Theka la Mbuye wa Nsomba

Kupindika kumeneku kumalimbitsa msana wanu ndipo kumathandiza kuchepetsa kupweteka kwa msana. Ikutambasula m'chiuno mwanu, mapewa, ndi khosi. Izi zitha kuthandiza kuchepetsa kutopa ndikulimbikitsa ziwalo zanu zamkati.

Minofu imagwira ntchito:

• ziphuphu
• serratus kutsogolo
• erector spinae
• pectoralis wamkulu
• psoas

Kuti muchite izi:

1. Kuchokera pomwe mwakhala, jambulani phazi lanu lamanja pafupi ndi thupi lanu.
2. Bweretsani phazi lanu lakumanzere kunja kwa mwendo wanu.
3. Lonjezani msana wanu pamene mukupotoza thupi lanu kumanzere.
4. Tengani dzanja lanu lamanzere pansi kumbuyo kwanu kuti muthandizidwe.
5. Sungani dzanja lanu lakumanja kupita kunja kwa ntchafu yanu yamanzere, kapena kukulunga chigongono chanu pa bondo lanu lakumanzere.
6. Yesetsani kusunga chiuno chanu kuti chikulitse kupindika kwanu.
7. Tembenuzani kuyang'ana kwanu kuti muyang'ane pamapewa onse.
8. Gwiritsani izi mpaka mphindi imodzi.
9. Bwerezani mbali inayo.

9. Mawondo Awiri Opindika

Kupindika kobwezeretsa uku kumalimbikitsa kuyenda ndi kuyenda msana ndi kumbuyo. Ikutambasula msana wanu, msana, ndi mapewa. Kuyeserera kotereku kungathandize kuchepetsa kupweteka komanso kuuma kumbuyo kwanu ndi m'chiuno.

Minofu imagwira ntchito:

• erector spinae
• rectus abdominis
• trapezius
• pectoralis wamkulu

Kuti muchite izi:

1. Gona kumbuyo kwako mawondo ako atafunyatidwa m'chifuwa chako ndipo manja ako atambasulidwa mbali.
2. Pepani miyendo yanu kumanzere ndikudikirira maondo anu pafupi kwambiri momwe mungathere.
3. Mutha kuyika pilo pansi pa mawondo anu awiri kapena pakati pa mawondo anu.
4. Mutha kugwiritsa ntchito dzanja lanu lamanzere kuti mugwetse mofatsa maondo anu.
5. Sungani khosi lanu molunjika, kapena mutembenuzire mbali iliyonse.
6. Yambirani kupuma kwambiri pamalowo.
7. Gwiritsani izi kwa masekondi osachepera 30.
8. Bwerezani kumbali inayo.

10. Pose ya Mwana

Khola lotsogola ili ndi njira yabwino yopumulirako ndikumasula mavuto m'khosi mwako. Msana wanu watalikitsidwa komanso watambasulidwa. Pose ya Mwana imatambasulanso m'chiuno, ntchafu, ndi akakolo. Kuyeseza izi kumatha kuchepetsa nkhawa komanso kutopa.

Minofu imagwira ntchito:

• gluteus maximus
• Mitundu ya makapu ozungulira
• mitsempha
• otulutsa msana

Kuti muchite izi:

1. Khalani kumbuyo kwa zidendene zanu ndi mawondo anu limodzi.
2. Mutha kugwiritsa ntchito bolodi kapena bulangeti pansi pa ntchafu zanu, torso, kapena pamphumi pothandizira.
3. Bwerani patsogolo ndikuyenda manja patsogolo panu.
4. Pumulani pamphumi panu pansi.
5. Sungani manja anu patsogolo panu kapena mubweretse manja anu pambali pa thupi lanu ndi manja anu akuyang'ana mmwamba.
6. Ganizirani kumasula mavuto kumbuyo kwanu pamene thupi lanu lakumtunda limagwera pamaondo anu.
7. Khalani muyiyiyi mpaka mphindi 5.

Kodi zimagwiradi ntchito?

Kamodzi kakang'ono kanayesa zotsatira za kuchita yoga kapena chithandizo chamankhwala pakatha chaka chimodzi. Ophunzirawo anali ndi ululu wopweteka kwambiri ndipo adawonanso kusintha komweko pakumva kupweteka komanso kuchepa kwa ntchito. Magulu onse awiriwa sankagwiritsa ntchito mankhwala opweteka pakatha miyezi itatu.

Osiyana adapeza kuti anthu omwe amachita yoga adawonetsa kuchepa kwakanthawi pang'ono kwakanthawi kochepa. Kuyeserera kunapezekanso kukulitsa pang'ono ntchito ya otenga nawo gawo kwakanthawi kochepa komanso kwakanthawi.

Ngakhale kafukufukuyu ali ndi chiyembekezo, maphunziro ena amafunikira kuti atsimikizire ndikufutukula pazotsatira izi.

Mfundo yofunika

Ngakhale kafukufuku waposachedwa amathandizira kuchita yoga ngati njira yothanirana ndi ululu wammbuyo, mwina sizingakhale zoyenera kwa aliyense. Onetsetsani kuti mwalankhula ndi dokotala musanayambe pulogalamu iliyonse ya yoga kapena masewera olimbitsa thupi. Amatha kukuthandizani kuzindikira zoopsa zilizonse zomwe zingachitike ndikuthandizani kuwunika momwe mukuyendera.

Mutha kuyambitsa chizolowezi chanyumba ndi mphindi 10 zokha patsiku. Mutha kugwiritsa ntchito mabuku, zolemba, komanso makalasi apaintaneti kuti muwongolere zomwe mumachita. Mukangophunzira zoyambira, mutha kupanga magawo anu mwachidziwitso.

Ngati mukufuna kuphunzira zambiri, mungafune kuphunzira ku studio. Onetsetsani kuti mwapeza makalasi ndi aphunzitsi omwe angakwaniritse zosowa zanu.

Kuyesedwa Bwino: Yoga Yofatsa