** VAJRASANA (Thunderbolt Pose) **
Gara munzvimbo yakasununguka pamwe nemabhureki ako achizorora pazvitsitsinho zvako.
Ita shuwa kuti zvigunwe zvakakura hazvipfuure.
Isa maoko ako zvishoma pachiuno chako, achigadzira denderedzwa nechinyowani chako uye zvimwe zvigunwe zvako zvakasara.
** Kubatsira: **
- Vajrasana chinhu chinowanzoshandiswa kugara muYoga uye kufungisisa, izvo zvinogona kudzora zvinobudirira kurwadza.
- Inobatsira kudzikamisa pfungwa uye kusimudzira kugadzikana, kunyanya kubatsira mushure mekudya kwekudya.
- Inogona kuderedza madzimba ulcers, yakawandisa gastric acid, uye zvimwe kusagadzikana kwegastric.
- Massage uye anoomutsa tsinga dzakabatana nenhengo dzekubereka, dzinobatsira kune varume nezvidimbu zvekuzvipira nekuda kwekuyerera kweropa.
- zvinobudirira kudzivirira hernias uye inoshanda seyakanaka yekurovedza muviri, kusimbisa tsandanyama dzechechechi.
** Siddhasana (Adept Pose) **
Gara nemakumbo maviri akatambanudzwa kumberi, pfugama iyo ibvi rekuruboshwe, uye isa chitsitsinho kurwisa Perineum yechidya chekurudyi.
Bata ibvi rorudyi, bata ruoko rweruboshwe, uye ubudise wakananga mumuviri, uchiisa chitsitsinho kurwisa iyo Perineum yechidya chekuruboshwe.
Isa zvigunwe zvetsoka mbiri dziri pakati pezvikwama nemhuru. Gadzira denderedzwa neminwe yako uye uvaise pamabvi ako.
** Kubatsira: **
- inosimbisa pfungwa uye kufungisisa kushanda.
- inovandudza mitezo yemuzongoza uye hutano.
- inosimudzira zviyero zvepanyama uye zvepfungwa uye rugare rwemukati.
** Sukhasana (nyore pose) **
Gara nemakumbo ese ari maviri akatambanudzwa kumberi, pfugama ibvi rekurudyi, uye uise chitsitsinho pedyo ne pelvis.
Budai ibvi rekuruboshwe uye simbisa chitsitsinho chekuruboshwe kurudyi shin.
Gadzira denderedzwa neminwe yako uye uvaise pamabvi ako.
** Kubatsira: **
-Kunyaradza muviri kushanduka uye nyaradzo.
-Inobatsira kudzora kushushikana mumakumbo uye musana.
- inosimudzira zororo uye kugadzikana kwepfungwa.
Padmasana (Lotus Pose)
● Gara nemakumbo ese ari maviri apfuura, pfugama iyo ibvi rekurudyi, uye bata chinjo chayo, uchiisa pachidya chakasara.
● Isa chinjo chekuruboshwe pachidya chorudyi.
● Isa zvese zvitsitsinho zviri padyo nedumbu repazasi.
Zvakanakira:
Inobatsira kuvandudza chimiro chemuviri uye chiyero.
AIDS mukudzikamisa kushushikana mumakumbo necrum.
Inobata zororo uye yemukati kudzikama.
** Tadasana (Mountain Pose) **
Mira netsoka pamwe chete, maoko akarembera zvakasikwa nemativi ako, zvanza zvakatarisana kumberi.
Zvishoma nezvishoma simudza maoko ako kumusoro, kufanana nenzeve dzako, zvigunwe zvichinongedza kumusoro.
Chengetedza kuenderana kwemuviri wako wose, kuchengeta musana wako wakananga, dumbu rakabatanidzwa, uye mafudzi akasununguka.
** Kubatsira: **
-Inobatsira kuvandudza chimiro uye kugadzikana mune yakamira nzvimbo.
- inosimbisa mhasuru mumakumbo, makumbo, uye kudzikira kumashure.
- inovandudza mwero uye kusevha.
- Kuwedzera kuzvivimba uye kugadzikana kwemukati.
** VRIKSHISANA (Muti Pose) **
Mira netsoka pamwe chete, uchiisa tsoka yako yekuruboshwe pachinhu chomukati chegumbo rako rekurudyi, padyo ne pelvis sezvinobvira, uchiramba wakaenzana.
Uyai nemachinda ako pamwechete pamberi pechipfuva chako, kana kuti uwedzere kumusoro.
Chengetedza kufema kwakasimba, tarisa yako pfungwa, uye inotsigira chiyero.
** Kubatsira: **
- inovandudza simba uye kushanduka kwemakumbo, mhuru, uye zviuno.
-Kunyaradza kugadzikana uye kuchinjika mumuzongoza.
- inosimudzira chiyero uye kusimbisa.
- Inowedzera chivimbo uye rugare rwemukati.
** Balasana ('s Pose) **
Pfugama pane yoga mat nemabvi akapatsanurana, achizvishingisa nezviuno, zvigunwe zvinobata, uye zvitsitsinho zvichimhanya zvichidzoka.
Zvishoma nezvishoma peta mberi, uchiunza huma yako pasi, maoko akatambanudzwa kumberi kana kusununguka nemativi ako.
Fema zvakadzama, kuzorora muviri wako zvakanyanya sezvazvinogona, kuchengeta iyo pose.
** Kubatsira: **
- Inodzora kushushikana uye kusagadzikana, kusimudzira zororo remuviri nepfungwa.
- Inotambanudza musana uye chiuno, chinoda kushushikana mumusana uye mutsipa.
- inomutsa iyo yekugaya system, kubatsira mukuzorodza kudzikisira uye kusagadzikana kwemudumbu.
- Inowedzera kufema, inosimudzira kufema kufema uye kudzikamisa matambudziko ekufema.
** Surya Namaskar (Zuva Rekusunura) **
Mira netsoka pamwechete, maoko akatsikirirwa pamwe chete pamberi pechipfuva.
Inhale, simudza maoko ese ari maviri pamusoro, achiwedzera muviri wese.
Exhale, pfugama pamberi kubva muchiuno, kubata pasi nemaoko ari padyo netsoka sezvinobvira.
Inhale, danho rutsoka rwerudyi kumashure, kuderedza ibvi rorudyi uye kurongedza kumashure, kutarisa kwakasimudzwa.
Exhale, uyai netsoka yekuruboshwe kuti isangane nekodzero, inogadzira nzvimbo yekudzika-yakatarisana nembiri.
Inhale, zasi iyo muviri mune puranga chinzvimbo, ichiita kuti musana uye chiuno zvakananga, tarisa kumberi.
Exhale, bvisa muviri pasi, uchiramba uchienda kune muviri.
Inhale, simudza chipfuva uye ubvise pasi, kutambanudza musana uye uchivhura moyo.
Exhale, simudza chiuno uye kusundira kumashure mune yakadzika-yakatarisana nembwa chinzvimbo.
Inhale, danho retsoka rwokurudyi mberi pakati pemaoko, uchisimudza chipfuva uye kutarisa kumusoro.
Exhale, uyai tsoka yekuruboshwe kuti usangane nekodzero, kupeta mberi kubva muchiuno.
Inhale, simudza maoko ese ari maviri pamusoro, achiwedzera muviri wese.
Exhale, uyai maoko pamwe chete pamberi pechipfuva, kudzokera kune yekutanga nzvimbo.
** Kubatsira: **
- inosimbisa muviri uye inowedzera kuchinjika, ichivandudza chimiro chakazara.
- inomutsa kutenderera kweropa, kumhanyisa metabolism.
- inovandudza basa rekufema, kuwedzera mapopu simba.
- Inowedzera pfungwa yepfungwa uye yemukati kudzikama.
Kutumira Nguva: Kubvumbi-28-2024
