Yoga zovuta kwa maso
Amalimbikitsa kusunga masomphenya abwino. Monga momwe ma yogis amanenera, ngati muzichita m'mawa ndi madzulo aliwonse, kuyambira paunyamata, mutha kukhalabe ndi masomphenya abwino mpaka mutakalamba osagwiritsa ntchito magalasi.
Musanayambe kuchita zovutazo, khalani pamalo omasuka (makamaka pa yoga mat). Wongola msana wako. Yesetsani kumasula minofu yonse (kuphatikiza minofu ya nkhope), kupatula yomwe imathandizira malo okhala thupi. Yang'anani patsogolo patali; ngati pali zenera, penyani pamenepo; ngati ayi, yang'ana khoma. Yesetsani kuyang'ana maso anu, koma osadandaula mosayenera.
Chitani 1Kupuma mozama komanso pang'onopang'ono (makamaka kuchokera m'mimba), yang'anani pakati pa nsidze ndikugwira maso anu pamalo awa kwa masekondi angapo. Kutulutsa mpweya pang'onopang'ono, bweretsani maso anu kumalo awo oyambirira ndikutseka kwa masekondi angapo. Pakapita nthawi, pang'onopang'ono (osati kale kuposa pambuyo pa masabata 2-3), kuchedwa kwapamwamba kumatha kuwonjezeka (pambuyo pa miyezi isanu ndi umodzi mpaka mphindi zingapo)
Chitani 2 Pokoka mpweya kwambiri, yang'anani nsonga ya mphuno yanu. Gwirani kwa masekondi pang'ono, ndikutulutsa mpweya, bweretsani maso anu kumalo awo oyambirira. Tsekani maso anu kwakanthawi kochepa.
Chitani 3Pamene mukukoka mpweya, pang'onopang'ono mutembenuzire maso anu kumanja ("njira yonse", koma popanda zovuta zambiri). Popanda kupuma, pamene mukutulutsa mpweya, bweretsani maso anu kumalo awo oyambirira. Tembenuzirani maso anu kumanzere momwemo. Chitani mkombero umodzi kuti muyambe, kenaka ziwiri (pambuyo pa milungu iwiri kapena itatu), ndipo pomaliza pake katatu. Mukamaliza kuchita masewera olimbitsa thupi, tsekani maso anu kwa masekondi angapo.
Chitani 4Pamene mukukoka mpweya, yang'anani kukona yakumanja (pafupifupi 45 ° kuchokera choyimirira) ndipo, osapuma pang'ono, bweretsani maso anu kumalo awo oyambirira. Mukakoka mpweya wotsatira, yang'anani kumunsi kumanzere ndikubwezeretsa maso anu pomwe mukutuluka. Chitani mkombero umodzi kuti muyambe, kenaka ziwiri (pambuyo pa milungu iwiri kapena itatu), ndipo pomaliza pake katatu. Mukamaliza kuchita masewera olimbitsa thupi, tsekani maso anu kwa masekondi angapo. Bwerezani masewero olimbitsa thupi, kuyambira kumtunda kumanzere
Chitani 5 ;Pokoka mpweya, tsitsani maso anu pansi ndiyeno mutembenuzire pang'onopang'ono molunjika, kuima pamalo apamwamba kwambiri (pa 12 koloko). Popanda kupuma, yambani kutulutsa mpweya ndi kupitiriza kuyang'ana maso anu kumunsi (mpaka 6 koloko). Poyamba, bwalo limodzi ndilokwanira, pang'onopang'ono mukhoza kuwonjezera chiwerengero chawo kukhala mabwalo atatu (mu masabata awiri kapena atatu). Pankhaniyi, muyenera kuyamba mwamsanga yachiwiri popanda kuchedwa pambuyo bwalo loyamba. Mukamaliza kuchita masewera olimbitsa thupi, tsekani maso anu kwa masekondi angapo. Kenako chitani izi potembenuza maso anu mopingasa. Kuti mumalize zovutazo, muyenera kuchita palming (mphindi 3-5).
Chitani 6 Kupanga mtende. Kutembenuzidwa kuchokera ku Chingerezi, "palm" amatanthauza kanjedza. Choncho, masewerawa amachitidwa moyenera pogwiritsa ntchito mbali izi za manja. Phimbani maso anu ndi manja anu kuti pakati pawo pakhale pamlingo wamaso. Ikani zala zanu momwe mukufunira. Mfundo yake ndi kuletsa kuwala kulikonse kulowa m’maso mwanu. Palibe chifukwa chokakamiza maso anu, ingophimbani. Tsekani maso anu ndikupumula manja anu pamalo ena. Kumbukirani china chake chosangalatsa kwa inu, kotero mudzapumula kwathunthu ndikuchotsa zovuta. Musayese kukakamiza maso anu kuti apumule, sizingagwire ntchito. Mwachisawawa, minofu ya diso idzadzipumula pokhapokha mutasokonezedwa ndi cholinga ichi ndipo muli kwinakwake kutali m'maganizo anu. Kutentha pang'ono kuyenera kutuluka m'manja, kutenthetsa maso. Khalani pamalo awa kwa mphindi zingapo. Kenako, pang'onopang'ono, pang'onopang'ono kutsegula manja anu kenako maso anu, kubwereranso kuunikira kwabwinobwino.
Kukambirana ndi dokotala wamaso wodziwa bwino pachipatala cha Prima Medica pazochita zolimbitsa thupi payekhapayekha: kuyang'ana patali, myopia, kukhalabe maso.