**Vajrasana (Kumira kweKutinhira)**
Gara panzvimbo yakasununguka uye matako ako akazorora pazvitsitsinho zvako.
Ita shuwa kuti zvigunwe zvako zvihombe hazvipindirane.
Isa maoko ako zvishoma pazvidya zvako, uchiita denderedzwa nechigunwe chako uye nezvimwe zvigunwe zvako.
**Benefits:**
- Vajrasana inowanzoshandiswa kugara posture muyoga uye kufungisisa, iyo inogona kunyatso bvisa sciatica marwadzo.
- Inobatsira kudzikamisa pfungwa uye kukurudzira runyararo, kunyanya kubatsira mushure mekudya kwekugaya.
- Inogona kuderedza maronda emudumbu, kuwandisa gastric acid, uye kumwe kusagadzikana kwegastric.
- Massages uye inomutsa tsinga dzakabatanidzwa nenhengo dzekubereka, zvinobatsira varume vane machende akazvimba nekuda kwekuwanda kweropa.
- Zvinobudirira kudzivirira hernias uye inoshanda seyakanaka prenatal exercise, kusimbisa pelvic tsandanyama.
**Siddhasana (Adept Pose)**
Gara nemakumbo ose akatambanudzirwa mberi, pfugama ibvi rekuruboshwe, uye isa chitsitsinho chakatarisana ne perineum yechidya chekurudyi.
Benda ibvi rekurudyi, bata chidzitiro chekuruboshwe, wochidhonzera kumuviri, woisa chitsitsinho chakatarisana neperineum yechidya chekuruboshwe.
Isa zvigunwe zvetsoka mbiri pakati pezvidya nemhuru. Ita denderedzwa neminwe yako uye uiise pamabvi ako.
**Benefits:**
- Kunonatsiridza kufunga uye kufungisisa kushanda.
- Inovandudza musana uye hutano.
- Inosimudzira kugadzikana kwemuviri nepfungwa uye rugare rwemukati.
**Sukhasana (Easy Pose)**
Gara nemakumbo ose akatambanudzirwa mberi, pfugama ibvi rorudyi, uye isa chitsitsinho pedyo nechiuno.
Benda ibvi rekuruboshwe woisa chitsitsinho chekuruboshwe pashin yekurudyi.
Ita denderedzwa neminwe yako uye uiise pamabvi ako.
**Benefits:**
- Inowedzera kushanduka kwemuviri uye kunyaradza.
- Inobatsira kubvisa kushushikana mumakumbo uye musana.
- Inosimudzira kuzorora uye kugadzikana mupfungwa.
Padmasana (Lotus Pose)
● Gara wakatambanudzira makumbo ose mberi, kotamisa ibvi rokurudyi, uye bata chidziyo chokurudyi, woriisa pachidya chokuruboshwe.
● Isa gumbo rekuruboshwe pachidya chokurudyi.
● Isa zvitsitsinho zvose zviri pedyo nechepasi pedumbu.
Benefits:
Inobatsira kuvandudza kumira kwemuviri uye kuenzanisa.
Zviyamuro mukubvisa kushushikana mumakumbo uye sacrum.
Inofambisa kuzorora uye kugadzikana kwemukati.
**Tadasana (Mountain Pose)**
Mira netsoka pamwe chete, maoko akarembera nemativi ako, zvanza zvakatarisa mberi.
Zvishoma nezvishoma simudza maoko ako kumusoro, kufanana nenzeve dzako, zvigunwe zvakatarisa kumusoro.
Chengetedza kurongeka kwemuviri wako wese, kuchengetedza musana wako wakatwasuka, dumbu rakabatikana, uye mapfudzi akasununguka.
**Benefits:**
- Inobatsira kuvandudza chimiro uye kugadzikana munzvimbo dzakamira.
- Inosimbisa mhasuru mumakumbo, makumbo, uye kuzasi musana.
- Inowedzera kuenzanisa uye kurongeka.
- Inosimudzira kuzvivimba uye kugadzikana kwemukati.
**Vrikshasana (Muti Pose)**
Mira netsoka pamwe chete, uchiisa rutsoka rwako rworuboshwe mukati mehudyu yegumbo rako rorudyi, pedyo nechiuno sezvinobvira, kuchengetedza kuenzanisa.
Unza zvanza zvako pamwe chete pamberi pechipfuva chako, kana kutambanudza kumusoro.
Chengetedza kufema kwakadzikama, tarisa pfungwa dzako, uye chengetedza kuenzanisa.
**Benefits:**
- Inovandudza simba uye kuchinjika mumakumbo, mhuru, uye zvidya.
- Inowedzera kugadzikana uye kushanduka mumusana.
- Inosimudzira kuenzanisa uye kuisa pfungwa.
- Inosimudzira kusatya uye rugare rwemukati.
**Balasana (Pose yemwana)**
Pfugama pa yoga mat nemabvi akaparadzana, uchizvibatanidza nemahudyu, zvigunwe zvekugunzva, uye zvitsitsinho zvichidzvanya kumashure.
Zvishoma nezvishoma peta mberi, uchiunza huma yako pasi, maoko akatambanudzwa mberi kana kuti akasununguka nemativi ako.
Femera zvakadzika, uchizorodza muviri wako zvakanyanya sezvinobvira, uchichengetedza pose.
**Benefits:**
- Inobvisa kushushikana uye kusagadzikana, inosimudzira kuzorora kwemuviri nepfungwa.
- Inotambanudza musana uye mahudyu, kuderedza kushushikana kumusana uye mutsipa.
- Inosimudzira hurongwa hwekugaya, inobatsira mukubvisa kusaga uye kusagadzikana mudumbu.
- Inodzika kufema, inosimudzira kufema zvakanaka uye kubvisa matambudziko ekufema.
**Surya Namaskar (Kwaziso yeZuva)**
Mira netsoka pamwe chete, maoko akatsikirirwa pamwechete pamberi pechipfuva.
Inhale, simudza maoko ose pamusoro, uchitambanudza muviri wose.
Exhale, pfugama mberi kubva muhudyu, uchibata pasi nemaoko pedyo netsoka sezvinobvira.
Inhale, tora rutsoka rwerudyi kumashure, uchidzikisa ibvi rekurudyi uye uchiisa kumashure, tarisa wakasimudzwa.
Exhale, dzosa rutsoka rworuboshwe kuti usangane nekurudyi, uchigadzira nzvimbo yembwa yakatarisa pasi.
Inhale, dzikisa muviri munzvimbo yepuranga, kuchengetedza musana uye chiuno chakatwasuka, tarisa mberi.
Exhale, kuderedza muviri pasi, kuchengeta magokora pedyo nemuviri.
Inhale, simudza chifuva uye musoro kubva pasi, kutambanudza musana uye kuzarura mwoyo.
Exhale, simudza mahudyu uye sunda kumashure kune imbwa yakatarisa pasi.
Inhale, fambisa tsoka yekurudyi mberi pakati pemaoko, uchisimudza chipfuva uye kutarisa kumusoro.
Exhale, unza rutsoka rworuboshwe mberi kuti usangane nekurudyi, kupeta mberi kubva muhudyu.
Inhale, simudza maoko ose pamusoro, uchitambanudza muviri wose.
Exhale, isa maoko pamwe chete pamberi pechipfuva, kudzokera kunzvimbo yekutanga yakamira.
**Benefits:**
- Inosimbisa muviri uye inowedzera kushanduka, inovandudza chimiro chese.
- Inosimudzira kutenderera kweropa, ichimhanyisa metabolism.
- Inovandudza basa rekufema, kuwedzera simba remapapu.
- Inosimudzira kutarisa kwepfungwa uye kugadzikana kwemukati.
Nguva yekutumira: Kubvumbi-28-2024
