Kugona ndilo momwe thupi limabwezeretsedweratu ndi kumasuka. Ngati mukufuna kugona mokwanira nthawi yofanana, muzimva bwino m'mawa ndi kuonetsetsa kuti mupumule kawirikawiri, penyani zovuta za yoga musanagone kwa oyamba kumene. Musaiwale kuti kwa maola atatu asanagone nthawi yoyenera kudya, chipinda chiyenera kukhala mpweya wokwanira, ndipo pitani kugone bwino.
Kuchita masewera a yoga usanagone - Sirshasana
Yambani ndi kupuma kosavuta kumbuyo kwanu. Lembani mwamphamvu ndi kutulutsa, mukuganiza kuti mpweya sutuluka m'mphuno, koma kuchokera ku ziwalo zosiyana-mmbuyo, zala, ndi zina.
Ndipotu Sirshasana ndizoyimira pamutu. Imani pamutu pambali pa khoma ndi kuyimilira motalika. Choyenera, nthawi ino iyenera kubweretsedwa kuyambira masekondi 30 mpaka 3 minutes.
Yoga wosangalala asanapite kukagona: Bhujangasana
Yambiraninso ndi mpumulo kwa miniti, kenako pitani ku "mphukira". Kuti muchite izi, bodza loyamba m'mimba mwako, kupumula manja anu pansi ndi kubwezera kumbuyo kwanu. Chitsulo chiyenera kupita pansi pansi, kenako mutsitsimutse mutu ndikuwongolera momwe mungathere. Tangoganizirani kuti mukukoka chinsalu chanu kumalo osungira madzi, sungani mphindi imodzi kwa mphindi ziwiri. Kenaka, kukoka khosi patsogolo. Ngati mukufuna kufulumira kugona, kusunthira kotsiriza kumasowa, ndipo khalani chete.
Yoga pa nthawi yogona: Viparitakarani mudra
Tengani malo ozoloŵera "birch" kuyambira ubwana: gonani kumbuyo kwanu, pukutsani miyendo yanu pansi, ndikugwirana manja anu kumbuyo, ndi kuwerama pansi, musunge miyendo yanu. Chitsamba sayenera kupuma pachifuwa. Mphindi 2 chabe pa malo awa - ndipo mwakonzekera thupi lanu kuti mugone.
Momwemo, kusinthika kuchokera ku zochitika zolimbitsa thupi kupita kumzake kuyenera kukhala kosalala ndi bata monga momwe zingathere. Mukangoyamba kupeza zinthu zopitilira kuntchito zitatuzi, mwamsanga mudzaphunzira momwe kugona tulo ndikutetezera Yoga akugona.