Kodi nthawi zambiri mumavutika ndi ululu wammbuyo ndipo izi zimakulepheretsani kuchita ntchito zanu zatsiku ndi tsiku? Mwina ndi nthawi yoti mulandire chithandizo chamsana. Kuti athetse bwino mavutowa, yoga kwa kumbuyo zingakhale zopindulitsa.
Ndimakonda kwambiri yoga, ndimachita izi pafupipafupi ndipo ndikutha kukuuzani kuti chilangochi chimandipatsa mapindu ambiri, ngakhale ndikumva ululu wammbuyo.
Chifukwa cha magawo a yoga ndi mawonekedwe omwe atengedwa, simudzangokhala omasuka komanso kuwonjezera, ululu wammbuyo utha mwachangu kwambiri. Ndikukupemphani kuti mupeze phindu la ntchitoyi komanso Makhalidwe 13 omwe angathandize kuchiza ululu wammbuyo.
Zotsatira zabwino za yoga kumbuyo
Pofuna kupewa kupweteka kwa msana, masewera ndi ofunikira. Pochita masewera olimbitsa thupi komanso yoga, mutha kupewa kapena kuchiza ululu wammbuyo.
Magawo a Yoga amakhala ndi mayendedwe otsatizana, nthawi yomweyo kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi.
Yoga ndi chilango chodekha chokha chomwe chimalimbikitsa kupumula ndi kumanga thupi, popanda kupweteka. Kuonjezera apo, mchitidwe umenewu watsimikizira kuti ukhoza kukonzanso zolakwika zina mumsana. Kuchita nawo pafupipafupi kumathandizira kupewa ndi kuchiza matenda ena a mafupa.
Ndipo si zokhazo chifukwa yoga, yomwe imathandizira kuthana ndi kupsinjika ndikuwongolera kupuma, imathandizanso kuthana ndi ululu. Pomaliza, yoga, kudzera mumayendedwe osiyanasiyana omwe amachitidwa pamisonkhano, imakupatsani mwayi wodziwa momwe mungasungire msana wanu molunjika ndikuyima moyenera.
Kuti muwerenge: Ubwino wonse wochita Yoga madzulo
Maonekedwe ochepetsa ululu wammbuyo
13 kaimidwe kuchiza ululu wammbuyo
Pofuna kupewa kupweteka kwa msana ndikupumula msana, palibe chinthu chofanana ndi gawo la yoga. Maonekedwe 13 omwe ndikukupemphani kuti mupeze adzakuthandizani kuchepetsa ululu wammbuyo ndikulimbitsa minofu yapamimba.
Pamene mukukoka mpweya, mukukweza mutu wanu pang'ono, tulukani m'mimba mwanu, ndiye pamene mukutuluka, kanikizani batani la mimba yanu ku msana wanu uku mukupumula mutu wanu.
Chitani kangapo kakusunthaku kawiri. Zochita izi zikuthandizani kuti muzitha kusinthasintha kwambiri msana ndikuphatikiza zopingasa.
Manja anu ali m'chiuno ndipo fupa la pachifuwa likuyang'ana mmwamba, gwirani mapewa anu kumbuyo kwanu. Kaimidwe kameneka kamathandizira kuwongola msana ndi kukulitsa nthiti.
3- Kaimidwe ka la bodza kupindika
Kuti mukwaniritse izi, gonani kumbuyo kwanu, pindani mawondo anu ndikuweramitsa mutu wanu. Kenako zungulirani msana wanu. Kugona kumbuyo kwanu, bweretsani mawondo anu pamtunda wa chifuwa chanu.
Kenaka muwongolere manja anu pamapewa, ndikupanga "T". Tengani mpweya wozama ndikuyika miyendo yanu kumanja, kenaka mutembenuzire mutu wanu kumanzere.
4 - The malo nthiti
Kugona pamimba panu, ikani manja anu pansi pa ntchafu zanu pambali pa thupi lanu, manja anu ali pansi.
Tengani mpweya wozama ndikuwongola miyendo yonse, kuwasunga pamodzi. Kupuma bwino ndi mofanana. Izi zidzakuthandizani kulimbikitsa msana wanu makamaka m'munsi mwanu.
5 - The malo wa theka la mlatho
Pamene mukuyang'ana chibwano chanu pachifuwa chanu, pumani ndi mimba yanu. Musasunthire mutu wanu kumanzere kapena kumanja.
Izi zidzakuthandizani kutambasula mimba yanu, kulimbitsa thorax komanso dera la lumbar.
6- La kaimidwe kamwana
Kuti muchite izi, ikani manja anu pafupi ndi mapazi anu. Pumani ndi mimba yanu ndikusuntha makutu anu kutali ndi mapewa anu momwe mungathere. Izi zidzakuthandizani kutambasula mapewa, zomwe zimathandiza kuchepetsa nkhawa ndikukupumulitsani.
7 - The malo Ng'ombe
Ndi ma glutes onse okhazikika pansi, kwezani thupi lanu lonse. Yendani torso yanu kutsogolo uku mukupuma kwambiri. Kaimidwe kameneka kakuthandizani kuti muchepetse sciatica ndikuletsa ululu wammbuyo kuti usawonekere.
8 - The malo chidole cha chiguduli
Bweretsani manja anu pafupi ndi mapazi anu pamene mutu wanu uli pansi. Phimbani mawondo anu kenako mofatsa nsana wanu kuti mumalize kuyimirira. Kwezani mutu wanu kuti mugwirizane ndi msana.
9 - The malo kamba
Maonekedwe awa akukupemphani kuti muyike nsana wanu ngati chigoba cha kamba. Izi zidzakuthandizani kutambasula msana wanu ndikupumula ziwalo za m'mimba, komanso kumasuka thupi lanu lonse.
10 - The malo wa dokowe
Kupuma pang'onopang'ono ndi mimba yanu, bweretsani ntchafu zanu pafupi ndi mimba yanu ndikumasula mutu wanu. Pang'onopang'ono wongolani, kupuma kwambiri. Chifukwa cha kaimidwe kameneka, mudzapumula msana wanu poutambasula mofatsa.
11 - The malo kupotoza
Mutakhala pansi, ikani phazi limodzi kutsogolo kwa bondo ndipo phazi lina kumatako. Ikani dzanja limodzi pa phazi losiyana, lomwe lili kutsogolo kwanu, ndi lina pansi kumbuyo kwanu.
Kenaka tambani miyendo yanu ndi mapewa ndikutembenuza chiuno. Kupuma mofanana. Pochita izi, mudzatha kusintha zolakwika zilizonse.
12- Makhalidwe du galu mozondoka
Tsanzirani momwe galu amatambasula pokweza chiuno chanu m'mwamba. Pumani mozama ndi mimba yanu uku mukulozera mapewa anu kunja. Zochita izi ndizoyenera kumasula miyendo ndikupumula kumbuyo.
13 - The malo wa phiri
Imirirani, tengerani phirilo. Kuti muchite izi, tsegulani torso yanu pobweretsa mapewa anu pansi ndi kumbuyo. Tambasulani msana wanu uku mukuloza mutu wanu mmwamba. Kupuma mozama kasanu motsatizana. Maonekedwe awa adzalimbitsa msana wanu.