6 yakakosha yoga inomisikidza kune vatyairi vemakomo

Heano 6 yoga inomiririra yekukubatsira iwe kuvandudza kuchinjika uye kuzorora usati kana mushure mekukwira bhasikoro rako regomo.

Yambiro: vhidhiyo iri muChirungu, unogona kuseta otomatiki manyoro muFrench nekudzvanya pane diki cogwheel mukona yezasi yekurudyi yevhidhiyo inoridza.

Hatha yoga: vaviri pose - setu bandha sarvangasana

Rara nemabvi ako akakotama uye zvitsitsinho zvako zviri padyo nemagaro ako sezvinobvira. Kusvika hafu-bhiriji, bata zvitsitsinho zvako uye inhale uchisimudza chiuno chako. Bata nzvimbo iyi kwemasekonzi makumi matatu kusvika paminiti paunenge uchifema, wozozorora. Kuti upedze bhiriji rakazara, isa maoko ako pasi kumusoro kumusoro, pedyo nenzeve dzako, uye simudza torso yako paunenge uchifema, sezvakaratidzwa mumufananidzo. Bata nzvimbo paunenge uchifema, wozozorora.

Benefits: "Bridge" inotambanudza chipfuva, mutsipa uye kumashure. Inonyaradza uropi, inovandudza kugaya, inobvisa kuneta mumakumbo, inokurudzira nhengo dzedumbu, mapapu uye thyroid gland. [/ List]

Ustrasana, ngamera inomira

Ngamera inomira (Ushtâsana-ushta: ngamera) inzvimbo yakatsetseka uye yakatambanudzwa inozivikanwa kukonzeresa kuparadzwa kwepfungwa. Panogona kunge paine kusimba kana kusagadzikana munzvimbo iyi isina kujairika zvachose, uye kutonga kwekufema dzimwe nguva kunogona kuve kwakaoma zvakanyanya. Asi iwe unongoda kungwarira uye zvishoma nezvishoma, zvishoma nezvishoma, zvishoma nezvishoma gadzirisa chimiro.

zvakwakanakira:

• Toni uye inozorodza musana, chiuno uye zvidya
• Inotambanudza fascia uye nhengo dzedumbu. Inomutsa Basa reKudya
• Inopa simba

Marjarasana: chat meseji

Zvakanaka kana musana wako uchirwadza! Iyo katsi pose inozorodza musana uye inosimbisa yakachinjika, yakadzika mhasuru dzedumbu. Sezvaunofema, dzikisa dumbu rako pasi uye zvishoma kusimudza musoro wako (kuora mwoyo kumashure). Paunenge uchifemera kunze, dzvanya guvhu rako kumusana wako uye sunungura musoro wako (kutenderera kumashure). Batanidza mafambiro maviri aya kagumi.

zvakwakanakira:

• Muzongoza wakatambanudzwa.
• Tsoka, mabvi nemaoko zvakasungwa zvakasimba pasi.
• Kuonda uye flat dumbu.

Njiva Pose - Eka Pada Rajakapotsana

Iyi nzvimbo inogona kubvisa sciatica uye marwadzo ekudzokera shure apo inotambanudza musana uye inozorodza matako nemakumbo. Iwe unogona kudzikisa bhudhi kumberi kwekuwedzera kutambanudza nekufema zvakadzika.

zvakwakanakira:

• Iyi positi inokurudzira mwoyo uye macuff ekunze anotenderera.
• Inogona kubvisa sciatica uye kurwadziwa kwepashure.

Hero pose

Iyi positi inosimbisa mhasuru mumakumbo, kumashure uye toni dzedumbu. Inoitawo kuti zvikwanise kushanda pakurongeka.

Supta Baddha Konasana: Rara Mwarikadzi Pose

Inokubvumira kushanda kunze kwekuvhura kwemafudzi, groin, mukati mahudyu uye zvidya. Inogona kuderedza kushushikana uye kusagadzikana uye kuderedza kushushikana. Inosimudzira kutenderera kweropa, moyo, digestive system uye nhengo dzedumbu.