Idzi inguva dzisina chokwadi, uye vazhinji vedu tiri kusangana nekushushikana neimwe nzira kana imwe. Yoga ndeimwe yeakanakisa kugadzirisa maitiro ekushushikana; zvinokupa pfungwa yekudzikama uye kugara zvakanaka kwepfungwa pamwe chete nemabhenefiti emuviri.
Kana iwe uri wekutanga yoga uye usingade kuyedza yakaoma asanas pasina kuwana murairidzi, heano mamwe ari nyore-kuita-anoisa anoisa kurova kushushikana.
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Sukhasana
Iyo inozivikanwawo se Easy Pose, Sukhasana chimiro chaunenge uchitoshandisa usingazivi. Kudzidzira zvine hungwaru, inogona kusunungura mabhenefiti kubva mukudzikama uye rugare rwemukati, kubvisa kuneta uye kushushikana kwepfungwa, nekuvandudza chimiro chese uye kuenzanisa. Gara wakachinjika makumbo pasi, makumbo achiyambuka pashins. Rutsoka rumwe norumwe runofanira kuva pasi pemabvi akatarisana. Chengetedza musana wakareba uye wakatwasuka, uchienderana nemutsipa uye musoro. Chengeta maoko ari pamabvi kana muchirebvu mudra kana kuti zvanza zvakatarisa pasi. Vhara maziso ako, inhale uye exhale zvakadzika, uye bata kwemaminitsi 2-3. Wochinja mativi, woisa gumbo raive pamusoro pasi. Dzokorora.
Tadasana
The Mountain Pose kana Tadasana ndiyo hwaro hwese kumira mushe, uye inobatsira kuderedza kufunganya nekuvandudza kudzora kufema, uye kukuita kuti unzwe wakachengeteka uye wakadzikama. Mira netsoka dzako zvakananga pasi pehudyu yako, muviri wakatwasuka uye mukurongeka, uremu hunopararira zvakaenzana. Simudza maoko ako pamusoro wako, wozobatanidza minwe yako nemaoko akatarisa kumusoro. Sezvaunoita izvi, zvinyoronyoro simudza muviri wako pazvigunwe zvako, uye inhale. Iwe unogona kutenderedza mapendekete kumashure zvishoma, uchivhura chipfuva chako. Bata chimiro ichi kwe3-4 kuverenga, pamwe nekufema kwako. Exhale sezvaunosunungura nenzira imwechete yawakapinda mupose - kuunza maoko ako kumativi emuviri wako, uye zvitsitsinho zvakare pasi. Dzokorora 10-12 nguva.
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Reply
Reply kana Pose Yemwana ine simba rakananga patsinga dzetsinga uye lymphatic system, kurerutsa kunetseka uye kuneta uye kuita kuti pfungwa dzigare dzakanyarara uye kudzikama. Kudzidzira pindura , pfugama nemakumbo ako pamwe chete, wobva wagara shure chiuno chako chakazorora pazvitsitsinho zvako. Pasina kusimudza mahudyu ako, zvinyoronyoro pfugama mberi, kusvikira chifuva chako chichizorora pazvidya zvako, uye huma yako inobata pasi (unogona kushandisa piro kwekutanga kwekutanga). Iwe unogona kuchengeta maoko ako parutivi rwako, zvanza zvakatarisa kumusoro, kana kutambanudza pamberi pako kana iwe uchida rubatsiro rwekuwedzera.
Setubandasana
Iyo inozivikanwawo sebhiriji pose, setubandasana inogona kugadzirisa nyaya dzakadai sekushaya hope, kufunganya uye migraines. Zvakanakawo kudzora kukwira kweropa uye kudzivirira musana. Rara nemanhede, wokotama mabvi ako. Tsoka dzinofanirwa kunge dzakananga pasi pemabvi, hip-width kure. Maoko anofanira kunge ari pamativi emuviri, zvanza zvakatarisa pasi. Zvinyoronyoro inhale uye simudza mahudyu ako, kuchengeta tsoka dzako nemaoko zvakasimba pasi, uye usingafambisi mabvi ako. Shandisa mhasuru dzako dzemagaro kuti urambe uchisimudzira chiuno kumusoro - usanetsa musana wako. Bata kusvika ku5 kuverenga, wozofemesa uye zvishoma nezvishoma usunungure hudyu pasi pasi kusvikira wadzokera panzvimbo yekutanga. Dzokorora kashoma zuva rega rega.
Shavasana
Shavasana kana chitunha chimire, chinoitwa pakupera kwechikamu cheyoga, chinoita kuti ufunge nezvekufema kwako, kuderedza kushushikana uye hypertension, kuve nechokwadi chekusimudzira kutarisisa uye kugara zvakanaka kwepfungwa uye kuchengetedza kushushikana. Rara nemusana wako, makumbo akaparadzana zvishoma, maoko akatenderedza masendimita matanhatu kubva pamuviri uye zvanza zvakatarisa kumusoro. Fambisa musoro wako kusvikira wawana nzvimbo yakasununguka uye yakasununguka kuti uzorodze. Ita shuwa kuti wakasununguka, sezvo usingafanirwe kufamba kana wava mune ino posture. Tora kufema kwakadzika, zorodza pfungwa dzako uye chikamu chimwe nechimwe chemuviri, asi usakotsira! To buda muShavasana , zvishoma nezvishoma fambisa zvigunwe zvako nezvigunwe, tambanudza muviri wako - makumbo akatarisa pasi, maoko akatarisa kunze, uye torso inowedzera - uchifambisa musoro wako zvinyoro. Tendeukira kune rimwe divi uye wobva wapinda mune yakachinjika makumbo ekugara.
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