Zvidzidzo zve Yoga zvinowanzoguma nekatevedzana rezvigaro zvakanyarara. Tora nguva yekuisa pfungwa panzvimbo iyi pamagumo emuitiro wako kushandisa zvakanaka kupisa kwawakagadzira nekumira maitiro. Uturu hwakapoteredza muhudyu hunofanirwa kunge huri nzvimbo yakasimba iyo kusagadzikana kunochengetwa. Kushanda nemisumbu inodziya inokubvumira kupinda mukati uye kusunungura zvakawanda. Gara unobata chiito sechinotonhorera pasi, ichikuendesera pakuzorora kwokupedzisira .
Izvo zvinowanikwa munyaya idzi zvinowanzozonzi hip vasununguka , asi izvo zvishoma zvisinganzwisisiki. Izvo zvinotevera zvinotarisa mukati uye kunze kunze kwehudyu, hamstrings, piriformis, uye boka remasumbu rinonzi hip flexors. Zvose izvi zvinosvibisa zvakasimba paunopedza nguva yakawanda uine zvigaro. Kutarisa iwo kunogona kubatsira kubvisa uye kudzivirira kurwadziwa shure uye sciatica .
Mune zvose zvinotenderera mberi, iva nechokwadi chokuti uri kutama kubva pamapapiro ako. Fungidzira mapepa semudziyo wemvura. Apo iwe unotungamira kunamatira, mvura inobva kunze kwepamberi yendiro.
Kana nzvimbo yakapoteredza chiuno chako yakasimba, zvinobatsira kuva nebhandi uye yoga mabhuti asingakoshi. Kana iwe usina mazamu aya, unogona kushandisa zvinhu zveimba panzvimbo.
Kuputika kweCobbler - Baddha Konasana
1. Tanga tsanangudzo iyi yakagara mu cobbler's pose - baddha konasana .
2. Gara pamusoro pebhandi kana kudzivisa kana izvozvo zviri nyore. Iwe unogonawo kuisa mabhudzi pasi pemabvi ako kuti utsigire kana ivo vari kure nechepasi.
3. Gara munzvimbo yakarurama yepamusoro pemapfumbamwe kufema. Zvadaro tora muhudyu mako kuti uuye mukati mhete kana zvichibvira. Gara uri mberi kwekunamatira kune nhamba yakaenzana yekufema.
Knee to Ankle Pose - Agnistambhasana
1. Kubva kuddhadha konasana, tambanudza ruoko rwako rworudyi kumabvi ako kuruboshwe kuti uzviise mumabvi kumakumbo pamwe nekona rorudyi pamusoro. Bhabhi rakarurama rakananga pamusoro pechidzitiro chekuruboshwe.
2. Iva nechokwadi chokuti kuchengeta mabwe akafanana nechepamberi pemate uye maziso ako akachinja. Iwe unogona kuvhara bhandi riri pasi pemabvi ako ekurudyi kana pane nzvimbo huru pakati pemabvi uye chidzitiro.
3. Tora hupfumi hwakazara zvakakwana. Kana iyo inonzwa inofadza kwazvo, gara kwauri. Kana iwe uchida zvishomanana, pinda muchetete mberi pamusoro pemakumbo ako nokuda kwemafema mashanu.
4. Ruramisa makumbo ako kuvashandi pose-dandasana uye kusunungura makumbo.
5. Dzorerai pose nejoboshwe kuruboshwe.
Cow Face Face Pose - Gomukhasana
1. Shandisa bhodhi rako rorudyi pamusoro pemabvi ako ari kuruboshwe nokuda kwekono chiso pose . Tsoka dzako dzichave dziri kunze kwehudyu dzako. Iwe unogona kuuya mberi pamaoko nemabvi kuti akubatsire kupinda munzvimbo yakarurama.
2. Sezvo tiri kutarisa muhudyu pano, chinzvimbo chemaoko chisarudzo che yogi . Iwe unogona kutora chinzvimbo chechigaro chemaoko, tora nzvimbo yekunamata iri mwoyo wako kana kuunza maoko ako pasi.
3. Tora mafiriro mashanu munzvimbo yakarurama. Zvadaro pinda muchemberi mberi kwemafema mashanu kana zvichibvira.
4. Dzorerai pose nejoboshwe kuruboshwe.
Musoro kuKnee Pose - January Sirsasana
1. Dzokera kune imwe nzvimbo yepobbler's pose.
2. Kuchengeta rutsoka rworuboshwe ruchipinda mumugwagwa, wedzera rutsoka rworudyi pakarepo pamberi pako.
3. Flex rutsoka rwako rworudyi nesimba. Dzorera musana wako kwenguva refu uye mberi kunamatira pamusoro pegumbo rako rokurudyi kuti uuye janu sirsasana .
4. Kana iwe uchikwanisa kusvika kuruoko rwako rworudyi, tora nemaoko ako. Kana iwe usingakwanisi kungobata pane yako.
5. Itai kuti musana wako uve muchero uye unamise bendre yako mberi pane yako exhale nokuda kwemhepo shanu.
6. Dzokera kuburikidza nemuchina wekambani uye wobva wawedzera gumbo roruboshwe kuti uite janu sirsasana kuno rumwe rutivi.
Akagara Wide Legged Straddle - Upavistha Konasana
1. Gadzirai makumbo enyu munzvimbo yakareba.
2. Flex zvose tsoka uye ugobatanidza makumbo ose pasi, uchiuya muupavistha konasana.
3. Pfugamira mberi pakati, uwedzere musana pamakumbo ako uye uwedzere kuisa pazhenyu dzako.