Mufananidzo: Shutterstock An asana chimiro chemuviri chinoitwa kubatsira hutano nepfungwa. Izwi iri rakatorwa kubva pashoko reSanskrit rinoreva kumira kana kumira. Nepo jimu iri pfungwa nyowani asi kuita mhando dzakasiyana dzeyoga asanas ipfungwa yekare. Nepo kazhinji vanhu vanonzwa kudaro asanas usabatanidze zvakanyanya cardio uye uremu, zvidzidzo zvinoratidza kuti asanas inogona kubatsira munhu mukuderedza uremu, kudzikama period cramps , inopfura kumusoro hutano hwemoyo uye kugaya . Asanas inogona kutoitwa kumba pasina chiridzwa.
Poshi. Benefits Of Asanas
piri. Sukhasana Kana Nyore Pose
3. Naukasana Kana Boat Pose
Four. Dhanurasana Kana Bow Pose
5. Vakrasana Or Twisted Pose
6. Kakasana Kana Gunguwo Pose
7. Bhujangasana Or Cobra Stretch
8. Halasana Kana Gejo Pose
9. Sarvangasana Or Shoulder Stand
10. Shirsasana Kana Headstand
gumi neimwe. Gomukhasana kana Cow Face Pose
12. Mhando dzakasiyana dzeAsanas FAQs
Benefits Of Asanas
Asanas nyatso shanda kuisa mhasuru, majoini, marunda uye mamwe mativi emuviri. Izvi zvinobatsira kuwedzera kutenderera uye kushanduka. Ivo zvakare vanobatsira zvirinani hutano hwemukati hwemuviri sezvo akasiyana asanas anoshanda pane dzakasiyana nhengo dzemukati dzemuviri. Saka kana iwe uine chero hutano hutano, unogona kutsvaga yakakodzera asana yekudzidzira kubatsira kubata chirwere.
Dzimwe nguva, vanhu vanonzwa kupera simba uye kupera simba pasina kuve nechero mamiriro ekurapa. Kudzidzira zuva nezuva asanas inogona kuwedzera simba uye zvakare kugadzirisa hutano. Ndichiri kunyura muhurongwa hwako hwemazuva ese hwakabatikana, asanas inogona kubatsira kuchengetedza pfungwa-muviri kuenzanisa. Maminitsi gumi chete ekuita asanas inogona kubatsira hutano hwako. Isu tinonyora zvimwe zve asanas zvinogona kudaro zvinobatsira pahutano hwako .
Sukhasana Kana Nyore Pose
Mufananidzo: S hutterstock
Iyi inoshamisa kune vanotanga sezvo ichipa imwe nyaradzo inodiwa. The asana iri mhiri kwehorizoni yedimensioni yenyama uye inopa rufaro rwepamweya. Sukhasana zviri nani kuderedza kushushikana uye kushushikana uye kuneta mupfungwa . Inogadzirisa chimiro chemuviri uye inotambanudza chipfuva uye musana.
Zano: Gara nemakumbo akaiswa mukati mezvidya zvakatarisana uye musana unofanirwa kutwasuka. Maoko anofanira kuiswa pamabvi uye kufema mukati uye kunze zvinyoro.
Naukasana Kana Boat Pose
Mufananidzo: Shutterstock
Ichi ndicho chimwe che easy asanas . Izvi asana inotambanudza mhasuru dzemudumbu uye inovandudza kugaya uye inoderedza mafuta emudumbu . Zvakanaka kuvandudza kushanda kwemasumbu emudumbu.
Zano: Munhu anoda kurara nemusana nemakumbo pamwe chete uye maoko-pazvidya, pasina kuvabata. Zvadaro muviri unofanirwa kuita 30-degree angle.
Dhanurasana Kana Bow Pose
Mufananidzo: Shutterstock
Inotatamura muviri wese. It inobatsira mukuderedza uremu uye inosimudzira kugaya uye kutenderera kweropa. Inoshanda pakuita kuti musana ushanduke.
Zano: Munhu anongoda kurara nedumbu maoko ari mutsoka odhonzera nenhendeshure. Muviri unofanirwa kuita seuta-sekumira sekureva kunoita zita.
Vakrasana Or Twisted Pose
Mufananidzo: Shutterstock
Vakrasana inoita kuti muviri ushanduke uye inoderedza mafuta emudumbu uye inobatsirawo mukuvandudza kugaya nekugadzirisa majusi ekugaya.
Zano: Munhu anoda kuita chimiro sechimiro chakadzikama nekuisa rutsoka rworudyi kumusoro pamusoro pechidya chekuruboshwe uye maoko anofanira kunge ari pamusoro pemusoro nemichindwe pamwe chete. Muzongoza unofanira kuva wakatwasuka uye pasi petsoka yakati sandara uye yakasimba. Mushure mokusunungura pose, munhu anoda kuchinja nzvimbo uye edza rimwe gumbo.
Kakasana Kana Gunguwo Pose
Mufananidzo: Shutterstock
Kune chero munhu anoda kuvandudza simba ravo rekusimbisa, bvisa husimbe uye simbisa pfungwa uye kuenzana kwemuviri , kakasana ndiyo yakanakisa sarudzo, sezvo inotambanudza mhasuru dzemaoko, mawoko, nemaoko. Mamiriro acho anoita kuti muviri nepfungwa zvinzwe kureruka. Inounza pamwe chete pfungwa dzakapararira. Zvakaoma kuita uye zvinotora maitiro akawanda.
Zano: Mumwe anoda kuputika uye kuchengeta makumbo zvishoma zvishoma nemaoko akasimba pasi. Mushure meizvi, muviri unofanirwa kusimudzwa uye maoko ari pasi.
Bhujangasana Or Cobra Stretch
Mufananidzo: Shutterstock
Iyo inozivikanwa seye corrector ye curvature uye inoita kuti musana ushanduke. Iyo curve chimiro cheasana inokwiza yakadzika musana mhasuru, musana uye tsinga. Inogona kuva yakanaka asana kune vanhu vanobata neArthritis yezasi uye marwadzo ekumusana. Inobvisa matambudziko ekuenda kumwedzi nekutambanudza chibereko uye mazai. It inoburitsa stress kuburikidza nekusimbisa adrenal glands neitsvo.
Zano: Mushure mekurara pasi padumbu, maoko anofanira kunge ari pasi mushure mokunge muviri wepamusoro unofanirwa kutambanudzwa uye kusimudzwa.
Halasana Kana Gejo Pose
Mufananidzo: Shutterstock
The haraisana inovhura spinal disc uye ine chinangwa chekuchengetedza musana wehudiki sezvainotambanudza mhasuru dzemusana. Kutambanudza kunosunungura kushushikana kubva pamapfudzi, maoko uye musana . Ndechimwe chezvakanakisa asanas kurwisa kufutisa. Nekumutsidzira nhengo dzemukati, inogona kurapa indigestion uye kuvimbiswa uye kuoma kwemutsipa arthritis.
Zano: Tanga nekurara pamusana wako nemaoko-parutivi rumwe norumwe runofanira kuva rwakarurama uye rwakatambanudzwa. Zvadaro simudza makumbo ose uye uise tsoka pamusoro pemusoro uchiita 180-degree angle.
Sarvangasana Or Shoulder Stand
Mufananidzo: Shutterstock
The meaning of Sarvangasana zvikamu zvose. The asana inobata muviri wose uye inomutsidzira. Inosanganisira thyroid gland uye inomutsa metabolism, protein synthesis, uye kutenderera kweropa. Mamiriro e asana inosimbisa tsandanyama uye inoderedza mikana yeitsvo nehosha yemapfupa. Inotarisira kuderedza kushaya hope, kuora mwoyo uye kufunganya kwepfungwa.
Zano: Sezvinoratidzwa nezita racho, munhu anofanira kumira papfudzi.
Shirsasana Kana Headstand
Mufananidzo: Shutterstock
Shirsasana aka mambo we asanas ndeimwe yeakanyanya kuoma asanas asi ane mabhenefiti anoshamisa . It inovandudza kutenderera kweropa, inopa simba kuhurongwa hwekufema, inovandudza kufunga uye ndangariro. The asana inosanganisira uropi, musana uye hurongwa hwese hwetsinga uye inomutsa pituitary uye pineal glands. Iyo yakakwira-pasi pose inobatsira kurerutsa kuvimbiswa uye kubvisa kusagadzikana kwekutya uye kusagadzikana.
Zano: Tora tsigiro yemadziro, kutanga. Chengetedza musana wakatwasuka musoro wako wakatsikitsira uye makumbo mudenga. Shandisa maoko ako kuzvitsigira.
Gomukhasana kana Cow Face Pose
Mufananidzo: Shutterstock
Icho chimwe chezvakakosha asanas iyo inovhura chiuno. Sezvo asana anotambanudza chiuno, maoko, zvidya uye musana, inobatsira mukuzorodza tsandanyama.
Zano: Munhu anoda kutsvedza mabvi pamwe chete ipapo gumbo rekurudyi ngarive pamusoro pegumbo rekuruboshwe nerudyi richienda pasi pegako rekuruboshwe.
Mhando dzakasiyana dzeAsanas FAQs
Mufananidzo: Shutterstock
Q. Inguva yakadii kubata an asana ?
TO. Nepo pasina nguva yakatsanangurwa yakagoverwa, inowanzoitwa yenguva yenguva yekufema kumwe kusvika kuviri kusvika kumaminetsi mashanu. Izvo zvinoenderana nerudzi rweiyo yoga tsika uye kutarisa kwayo.
Q. Pane here mhedzisiro yeasana?
TO. Kana zvakaitwa zvakanaka, saka hapana mhedzisiro. Zvakanakisa kuzviita uri pasi pekutariswa nenyanzvi kudzamara wakwana.
Q. Pane here zera rekuita asanas ?
TO. Hapana muganhu wezera.
Q. Ndeipi nguva yakanaka yekuita asanas ?
TO. Zvakakodzera, zvinofanira kuitwa mangwanani-ngwanani padumbu risina chinhu.
Q. Pane here imwe nzira yekufema yekuita nemhando yakasiyana ye asanas ?
TO. Every asana ine maitiro ayo ekufema uye nguva dzekufema nekufemesa. Ita shuwa kuti unofema zvakanaka paunenge uchiita asanas ichaita kuti iwe uwane mabhenefiti akakodzera ayo. Mudumbu wakadzika, kufema kwediaphragmatic ndiyo kiyi. Bvunza nenyanzvi nezvenzira dzakanakisa.
Q. Pane here pre- kana post- asana warmups?
TO. Usati waenda kune chero yakaoma yoga asanas , zviri nani kuita warmup stretches. Ita majoini ese akatambanudzwa - mutsipa, pfudzi, gokora, wrist, chiuno, chiuno, mabvi , zviziso zvemakumbo, zvigunwe nezvigunwe. Mushure mekuita yoga asanas, zvakanakisa kuita kutambanudza zvakare kuti uzorore. Unogonawo kuita Shavasana kureva kurara positi post yako yoga Workout.
