Funso la momwe mungapangire kusinthasintha kwa msana, wamkulu amakhala akufunsidwa, pamene kale "akugwira" mwamphamvu. Pakalipano, zovuta zosavuta kuti zitheke kumbuyo, zomwe zingatheke pakhomo, zingathandize.
Mmene mungasinthire kusintha kwa msana ndi zochitika?
Izi zimapangidwira kuti zikhale zosavuta kumbuyo kumayambira pamayendedwe a yoga. Kuchita masewera olimbitsa thupi kotereku kumathandiza kuchepetsa kupweteka kwa minofu ndi kuchepetsa kukhumudwa komwe kumabwera chifukwa chokhala ndi moyo wamoyo. Kupanga machitidwe amafunika tsiku ndi tsiku, chiwerengero cha kubwereza - 2-3 nthawi.
- Zochita za Talasan . Muyenera kuyamba ndi malo oyenera a thupi, ngati mtengo wa kanjedza - muyenera kuima molunjika ndi molunjika, mapewa mumtendere. Pa kudzoza, manja amanyamuka, kanjedza zimawonekera mkati. Ndiye zidendene zimachoka pansi ndipo thupi lonse likutambasula mmwamba, mutu ukufunikiranso kuyang'anitsitsa kuti uwone palmu. Asana ikuchitidwa mkati mwa masekondi 3-5 kapena momwe mungathere.
- Chitani Zochita "Shashankasana . " Malo oyambirira - kugwada, kumangirira mofulumira kumakoko, manja - atakwezedwa. Pamene kutuluka mpweya kumachitika, thupi liyenera kutengedwa ndi manja, omwe amatsika pang'onopang'ono. Ziphuphu zochokera ku zidendene sizidula, pamphumi ndi zofunika kukhudza pansi. Asana ikuchitidwa kwa masekondi 4-5.
- Chitani "Purvottanasana" . Malo oyambira ali kumbuyo. Pamapeto pake, manja ndi manja amakhala pansi, thupi limakwera mmwamba ngati mawonekedwe a arc. Mafunde ochokera pansi sayenera kukwezedwa, manja ndi mapazi ayenera kuwongolera. Asana ikuchitika mkati mwa masekondi 20-30.
- Chitani "Dzhathara parivartanasana" . Malo oyambirira ali kumbuyo ndi mikono yofalikira kumbali. Miyendo imasonkhanitsidwa, kugwada pa mawondo ndikukoka kumimba. Miyendo yokhotakhota iyenera kutsetsereka pambali (mapewa ndi mitengo ya palmu ikhale yosasunthika pansi), gwirani malowa kwa masekondi 40-60 ndikubwerera ku malo oyambira. Bwerezani kumbali inayo.
- Zochita za Ardha Navasana . Malo oyambirira akukhala, miyendo imatambasula, manja amaletsa thupi. Kenaka, muyenera kukweza miyendo yanu, kubwereranso. Pamene malowo akukhazikika, muyenera kubweretsa manja anu kumbuyo kwanu. Gwiritsani ntchito malowa kwa masekondi 10-40.