Mawa ammawa ndi nthawi yomwe mumadzipiritsa pa tsiku lonse. Zidzakhala zotani masiku ano, zimadalira, pazinthu zambiri, kupezeka kwa yoga ya m'mawa m'dongosolo lanu.
Zochita
Malo oyambirira a yoga ayenera kuchitidwa maminiti 15 musanadye chakudya cham'mawa .
- Zitsulo pansi pa mapewa, zikhomere manja anu mopanda pake, ikani manja anu pamutu panu, pendani. Yoga yolimbitsa thupi nthawi zonse imayamba ndi kupuma.
- Timatenthetsa khosi m'njira yoyenda kupita kumanja ndi kumanzere.
- Timatenthetsa mapewa ndi kuzungulira kozungulira.
- Imani pamtunda wapansi, mapazi ofanana ndi m'kati mwa ntchafu. Powombera, kwezani ndi kutambasula manja anu mofanana pansi, tambani mimba yanu, mutsegule chifuwa, ndikutambasulira mutu wanu kumwambako. Chiphalaphala chikulozera pansi. Gwiritsani ntchito ndondomeko yosavuta yokoka thaulo m'manja. Chinsalu chimagwira mosiyana. Kokani manja anu mmwamba, osati kukweza mapewa anu.
- Ikani manja anu pansi, muwombere, mutuluke manja, kwezani manja anu mmwamba ndi kutambasula manja anu patsogolo, kumira pa miyendo yanu, kupuntha thupi kufika 45⁰. Ngati pali mavuto ambiri m'mapewa, tengani thaulo ndi kuwafalitsa pang'ono. Mutu uli pamzere umodzi ndi msana. Pa kutuluka kunja, ikani manja anu pansi, mutseke kumbuyo kwanu, pitani mmwamba.
- Ntchito yotsatira m'mawa ndi masewera a yoga. Pumirani mkati, manja atambasule, kuweramitsa ndi kubwerera mmbuyo, kupukuta miyendo pamabondo. Kumbuyo kuli kufanana ndi pansi, mtunda ndi 90⁰. Ndi masautso mmanja mwanu, tambasulani manja anu ndikutenga thaulo. Kumwamba kumathamangira patsogolo, kubwerera kumbuyo. Tambani msana.
- Ndi kutuluka kwa dzanja timatsitsa pansi, timayang'ana kumbuyo kwathu timakwera mmwamba. Kuwombera, manja akutambasula, ndi kutuluka kwina timatsikira ku squat. Kholali liyenera kukhala laling'ono kuposa mapewa, mawondo akuyendetsa. Sungani manja pamodzi.
- Timakhala ndi vertebra kumbuyo kwa magetsi, manja kupyola pamphepete mwa mpweya, ndi kutulutsa mpweya, kanjedza ku chikhato, kumbali yapafupi, timatsitsa thupi, monga momwe timayendera kale, koma timayimilira pa masokosi.
- Timapotoza, kumbuyo kumbuyo, kumatulutsa, kutulutsa-timatambasula, timatsitsa manja athu pansi, timadutsa ku zidendene, nthiti za m'chiuno, khosi ndi mutu - kupitirira kwa msana.
- Timachoka, ndipo nthawi yomweyo timasunthira kumalo a bar , matanthwe, timasindikiza, timagawira kulemera pakati pa mapazi ndi kanjedza. Njira yowonjezera ili ndi mawondo akutsikira pansi.
- Timapuma mu mwanayo, timakhala pa zidendene, manja akuthamangira patsogolo.
- Kuchokera pano timasunthira mu khola la galu ndi mafashoni, nkhono imatambasula mmwamba, manja, mmbuyo ndi khosi fomu imodzi yolunjika. Ichi ndi chimodzi mwazochita zolimbitsa thupi m'mawa yoga, monga izi izi zimakhala zolimba kwambiri, mpaka, theka lagona chamoyo. Timagwadira m'manja ndi kumbuyo, timatsitsa zidendene pansi. Vuto lowala: ndi mawondo ogwada ndi zidendene zidang'ambika.
- Khalani pansi, phazi lapafupi mbali, manja kumbuyo, zala zolowera ku zidendene. Sakanizani ndi kukweza mapepala, mikono, miyendo, thupi ndi pansi kupanga mawonekedwe, tigwiritseni mutu, ndipo musabwerere.
- Timagona pansi, timagwira pansi kumbuyo, timadula mutu, mapewa kuchokera pansi, mikono imatambasula pamilingo, timadula miyendo kuchokera pansi ndikuwatsitsimula mpaka 25-25 pozungulira pansi. Mapazi ndi olimba kwa manja. Lite njira: ndi manja pansi.
- Gwetsani pansi, manja atambasulidwa pamutu panu, zala zanu zidzigwedezeka, miyendo yanu imatsitsa pansi, zidendene zanu zikutambasulidwa patali.
- Tikayendetsa manja, timakwera kumalo okhala pansi.