###Low Lunge
** Tsanangudzo:**
Munzvimbo yakaderera lunge, tsoka imwe inoenda mberi, ibvi rinokotama, rimwe gumbo rinotambanudzira kumashure, uye zvigunwe zvinomhara pasi. Isa muviri wako wepamusoro mberi uye isa maoko ako kune rumwe rutivi rwemakumbo ako epamberi kana kuasimudza kuti uchengetedze.
**Benefits:**
1. Tambanudza chidya chemberi uye iliopsoas tsandanyama kuti ubvise kuoma kwehudyu.
2. Simbisa gumbo uye mhasuru dzehudyu kuti uvandudze kugadzikana.
3. Wedzera chipfuva nemapapu kukurudzira kufema.
4. Kuvandudza hurongwa hwekudya uye kukurudzira hutano hwenhengo dzedumbu.
###Pigeon Pose
** Tsanangudzo:**
Muchimiro chenjiva, gumbo rimwe rakakotama ibvi rinoiswa kumberi kwemuviri, zvigunwe zvakatarisa kunze. Wedzera rimwe gumbo kumashure, isa zvigunwe pasi, uye urerekedze muviri mberi kuti uchengetedze.
**Benefits:**
1. Tambanudza iliopsoas tsandanyama nemagaro kuti ubvise sciatica.
2. Kuvandudza hip joint flexibility uye mararamiro ekufamba.
3. Bvisa kushushikana uye kuzvidya mwoyo, kukurudzira kuzorora uye rugare rwemukati.
4. Kurudzira chirongwa chekudya uye kukurudzira kushanda kwenhengo dzedumbu.
###Plank Pose
** Tsanangudzo:**
Muchimiro chepuranga, muviri unochengeta mutsara wakatwasuka, uchitsigirwa nemaoko nezvigunwe, magokora akatsikirirwa zvakasimba kurwisana nemuviri, mhasuru dzepakati dzakasimba, uye muviri hauna kukotama kana kudonha.
**Benefits:**
1. Simbisa core muscle boka, kunyanya rectus abdominis uye transverse abdominis.
2. Kuvandudza kugadzikana kwemuviri uye kukwanisa kuenzanisa.
3. Wedzera simba remaoko, mafudzi, uye musana.
4. Kuvandudza chimiro uye chimiro chekudzivirira chiuno uye musana kukuvara.
###Badza Pose
** Tsanangudzo:**
Mumaitiro egejo, muviri wakarara pasi, maoko akaiswa pasi, uye zvanza zvakatarisa pasi. Zvishoma nezvishoma simudza makumbo ako woatambanudza akananga mumusoro kusvika zvigunwe zvako zvamhara.
**Benefits:**
1. Wedzera musana uye mutsipa kuti usunungure tension kumusana nemutsipa.
2. Shandisa thyroid uye adrenal glands, kukurudzira metabolism.
3. Kuvandudza kutenderera kweropa uye kukurudzira kubuda kweropa.
4. Bvisa musoro uye kuzvidya mwoyo, kurudzira kuzorora kwemuviri nepfungwa.
###Pose Yakatsaurirwa kuna Sage Marichi A
** Tsanangudzo:**
MuKukwazisa Mariya Akachenjera Kumira, gumbo rimwe rakakombama, rimwe gumbo rakatambanudzwa, muviri wakarerekera mberi, uye maoko ose ari maviri anobatira zvigunwe zvokumberi kana kuti zviziso zvemakumbo kuti arambe akadzikama.
**Benefits:**
1. Tambanudza zvidya, zvidya, uye musana kuti uvandudze kushanduka kwemuviri.
2. Simbisa boka remasumbu epakati uye musana wemhasuru, uye uvandudze chimiro.
3. Kukurudzira nhengo dzekudya uye kukurudzira basa rekudya.
4. Kuvandudza kugadzikana kwemuviri uye kugadzikana.
###Pose Yakatsaurirwa kuna Sage Marichi C
** Tsanangudzo:**
MuKwazisa kwaMary C akachenjera, rimwe gumbo rakakombamira pamberi pomuviri, zvigunwe zvakatsikirirwa pasi, rimwe gumbo rakatambanudzirwa shure, muviri wepamusoro wakarerekera mberi, uye maoko ose ari maviri akabata zvigunwe zvokumberi kana kuti zviziso zvemakumbo. .
**Benefits:**
1. Wedzera zvidya, matako, uye musana kuti uvandudze kushanduka kwemuviri.
2. Simbisa boka remasumbu epakati uye musana wemhasuru, uye uvandudze chimiro.
3. Kukurudzira nhengo dzekudya uye kukurudzira basa rekudya.
4. Kuvandudza kugadzikana kwemuviri uye kugadzikana.
###Reclined Butterfly Pose
** Tsanangudzo:**
Mune supine butterfly pose, rara pasi, pfugama mabvi ako, batanidza tsoka dzako pamwe chete, uye isa maoko ako kumativi ose emuviri wako. Zvishoma nezvishoma zorodza muviri wako uye rega mabvi ako avhure kunze.
**Benefits:**
1. Bvisa kushushikana muhudyu nemakumbo, uye kubvisa sciatica.
2. Zorora muviri, kuderedza kushungurudzika uye kuzvidya mwoyo.
3. Kukurudzira nhengo dzedumbu uye kukurudzira basa rekudya.
4. Kuvandudza kushanduka kwemuviri uye kunyaradza.
Kana iwe uchida kwatiri, tapota taura nesu
Nguva yekutumira: May-18-2024
