Thandizani kukhala kosavuta
Ngakhale izi zimatchedwa kukhala kosavuta, sikophweka kwa anthu ambiri omwe ali ndi matupi ouma.Ngati muzichita kwa nthawi yayitali, zimakhala zotopetsa kwambiri, choncho gwiritsani ntchito pilo!
momwe mungagwiritsire ntchito:
-Khalani pa pilo ndi miyendo yopingasa mwachibadwa.
-Mabondo ali pansi, pelvis imawongoka, ndipo msana umatambasulidwa mwachibadwa.
-Yambitsani pachimake kuti muthandizire kumunsi kumbuyo.
- Bwezerani mapewa anu ndikubweretsa manja anu pamalo abwino.
-Sangalalani ndipo thupi lanu likhale lokhazikika.Dziwani lingalirolo ndikulola kuti liziyenda mwachibadwa.
- Sungani kwa mphindi 3-5.
Skukokera kolowera kutsogolo
Kuchita yoga kumatha kuwonjezera kusinthasintha kwa thupi, koma zimatenga nthawi.Gwiritsani ntchito pilo kuti mupinde kutsogoloku, mutha kupumula chibwano chanu, mphumi yanu ndi yofewa, kupuma kwanu kumakhala kokhazikika, ndipo mutha kulowa mozama mu asana.
momwe mungagwiritsire ntchito:
-Tsegulani miyendo yanu momwe mungathere, osadzipangitsa kukhala omasuka, komanso osatambasuka.
-Mafupa a sit amamera mizu ndikumva kugwirizana kwa thupi ndi nthaka.
-Kumapazi kumangika, kumangitsa quadriceps, ndi kuteteza kumbuyo kwa miyendo.
-Nthawi imodzi ya pilo imayikidwa kutsogolo kwa pubic bone, molunjika kutsogolo.
-Kupuma mpweya kuti utalikitse msana, ndikutulutsa mpweya kuti upinde pa pilo.
- Sungani kwa mphindi 3-5.
Ngongole yamtengo wapatali
Asana iyi ingagwiritsidwe ntchito ngati chiyambi kapena mapeto a machitidwe.Iyi ndi asana yomwe imatsegula chakra yamtima, kulola mapewa, chifuwa ndi mimba kutsegula ndi kumasuka, pamene mutu, khosi ndi kumbuyo zimathandizidwa pa pilo.Pangani malo a lumbar spine ndikuchepetsa kupsinjika.
momwe mungagwiritsire ntchito:
-Ikani pilo mowongoka kumbuyo, mbali ina kuseri kwa ntchafu.
-Onetsetsani kuti piloyo ili pafupi ndi thupi lanu momwe mungathere, ndiyeno mugone pang'onopang'ono.
-Ngati thupi liri lalitali, ikani njerwa ya yoga kapena pilo kumbali ina yochirikiza mutu.
-Kubweza pang'ono chibwano ndi kutambasula kuseri kwa khosi.
- Mikono m'mbali mwako, manja akuyang'ana mmwamba, mapewa omasuka.
- Khalani omasuka kwa mphindi 3-5.
Khalani ndi kupinda patsogolo
Kupinda kutsogolo kumatha kutambasula ndikutambasula bwino minofu.Kukhala kutsogolo kupindana kuli ndi ubwino wambiri, kutambasula kumbuyo kwa ntchafu, kutsika kumbuyo ndi msana, kwinaku mukukhazika mtima pansi maganizo ndi kuchepetsa nkhawa ndi nkhawa.
momwe mungagwiritsire ntchito:
-Wongola miyendo yako kutsogolo ndikuyika pilo pamwamba pa miyendo yako.
-Mafupa a sit amakhazikika pansi ndipo thupi limatambasulira kudenga.
- Kokani mpweya ndi kukweza manja mmwamba, tulutsani mpweya ndikuyika chifuwa chanu pamtsamiro.
-Kumapazi kumangiriridwa ndikuyendetsa miyendo.
-Pezani malo omasuka kumutu: kuyang'ana pansi kapena mbali ndi mbali.
- Tsekani maso anu ndikupumula kwa 3-5 kupuma.
Ngati mukufuna kudziwa zambiri za malonda a yoga pillow, dinani ulalo womwe uli pansipa kuti mulowe:
https://www.resistanceband-china.com/custom-logo-removable-rectangular-and-round-yoga-bolster-buckwheat-kapok-rectangle-large-yoga-pillow-bolster-product/
Nthawi yotumiza: Jul-20-2021