6 anati yoga asanas chomwe tingachite popanda kusiya bedi

Aliyense amafuna kuti chinkhoswe m'mawa thupi, koma osati aliyense anapeza mphamvu kusiya bedi ichi. Yoga ndi inu njira yabwino - kuyang'ana pa mndandanda wa asanas chomwe tingachite popanda kudzuka ku bedi.

Angabweretse kuthetsa mphepo

Zimenezi zimathandiza kuti asamavutike, lomwe limapezeka m'dera la pamimba ndi kuchepetsa kumbuyo. Muyenera kugona nsana wanu, kupuma kwambiri ndi kutukula bondo limodzi m'chifuwa chanu. Kuwagwira bondo ndi manja onse kuti zala zanu zapiringizana. Exhaling, tukulani mitu yanu ndi kubweretsa chibwano chanu m'chifuwa chanu. Gwirani udindo uwu kwa 4-8 mpweya pa kutulutsa otsiriza pang'onopang'ono kuchepetsa mutu wanu ndi kumbuyo mwendo, kenako abwereza ndi mwendo wina.

angabweretse eyelet

Ugone pabedi, miyendo wopindidwa. Ikani ng'ombe bwino pa bondo kumanzere, pomwe phazi kupsyinjika. Clasp manja kumanzere ntchafu ndi kumukokera iye kwa torso wake, kusunga mutu wa mphasa. Gwirani aima kwa mphindi zochepa, ndipo kenako abwereza zosiyana.

Tembenuzani atagona

Mofanana ndi akamalimbikira chinkhupule ndi, anati yoga amalola Finyani kutopa anasonkhanitsa ndi maganizo ndi thupi. Bodza pa nsana wanu, mawondo ndichotse, mapazi ayenera kugona mwachindunji pa bedi. Kutulutsa ndi pa nthawi yomweyo kwezani maondo onse m'chifuwa chanu, akumugwira manja awo. Kusiya bondo lake lamanja pa chifuwa, kukokera mwendo lako lamanzere. Kuwonjezera dzanja lanu lamanja, kanjedza pansi pamodzi ndi bedi ndi kuika kumanzere kwake kunja kwa bondo lanu lamanja. Exhaling, kubweretsa bondo lanu lamanja pa kumanzere kwa thupi lanu ndi mutu wanu kumanja. Gwirani ku malo 10-25 mpweya ndiyeno kubwerera ku malo apachiyambi, kubweretsa m'mawondo onse kwa pachifuwa. Kutulutsa ndi kubwereza ku tsidya lina.

Angabweretse "pa khoma la mapazi"

Ngati mudzapempha mbuye iliyonse anati yoga, iye adzakuuzani kuti aima imeneyi kungakhale mankhwala matenda alionse amene likusautsabe inu. Kutulutsa kenako ndi flick wina phazi kulola pansi pa mpanda, kuti mutu wanu ndi mapewa atagona momasuka pa bedi. Mapazi anu pa zala zawo, zomwe zokwanira kuwasunga molunjika mu malo woongoka. Khalanibe udindo kwa nthawi kuchokera mphindi 5 mpaka 15.

khasu angabweretse

Bodza pa nsana wanu, kukweza miyendo yanu ndipo pang'onopang'ono kuwasuntha amenewo pa mutu, powasunga molunjika. Uprites manja ake mmbuyo, manja kumbuyo kwake, sitolo. Bwererani ku malo yoyambira, pang'onopang'ono kutsitsa phazi malo.

Zamaluwa kaimidwe atagona

Kutulutsa ndi kukankha mmbuyo pa bedi. Phatikizani phazi ndi ntchito m'chiuno manja, kufalitsa mmene ndingathere mbali zonse.