Yoga ndiyo njira yakale kwambiri ya Indian yomwe imakulolani kuti muzigwirizana ndi thupi lanu ndi mzimu wanu, kuchita masewera apadera ndikukhala ndi nzeru zina za moyo. Simungathe kumvetsa mbali zonse za sayansi yodabwitsa ya kudzipindulitsa, ngati mutaphunzira maphunziro monga maonekedwe oyenera kapena kuganiza kuti yoga ndizochita masewera olimbitsa thupi kapena kumbuyo. Momwemo, muyenera kuyamba ndi chiphunzitso - kuyang'ana m'mabuku, kumva nzeru za moyo umene Yoga ikupereka, ndiyeno pitirizani kuchita zolimbitsa zoyambirira za yoga.
Yoga kwa Oyamba kumene kumafuna machitidwe omwe amadabwa ndi kuphweka kwawo. Ndi bwino kuwatcha Asanas - zofunikira zomwe zimayenera kutengedwa zimatchedwa motere. Tiyeni tione zochitika zofunikira (asanas) za yoga:
- Kugwiritsa ntchito yoga yosavuta: tadasana, kapena kuika MOUNTAIN . Kuchokera pazimenezi zimakhala kuti zovuta zimayamba. Chofunika kwambiri ndi yoga yochita kwa amayi omwe ali ndi vuto lokhazikika. Imani miyendo yolunjika pamodzi, minofu ya ntchafu imakhala yovuta, mutu umakwera pang'ono, mapewa amachotsedwa, mikono imapachikidwa momasuka m'thupi, nkhope imasuka. Ganizirani pakati pa thupi lanu ndipo imani pamenepo kwa mphindi 1-2.
- Vrksasana, kapena Pose ya TREE. Kuchita maseĊµera a yoga n'kosavuta kuchita pakhomo. Imani mu MOUNTAIN POSITION yomwe inanenedwa pamwambapa, kenako yang'anizani mwendo wamanja ku bondo ndikuyendetsa bondo kumbali. Tengani thumba ndi manja anu ndi kuliyika pamwamba pa thido lakumanzere, pafupi ndi pelvis. Bondo lolondola liyenera kukhala mu ndege yomweyi ndi thupi, musayende kapena kumbuyo. Koperani, kwezani manja anu molunjika, kugwirizanitsani manja anu. Pokhapokha kwa mphindi ziwiri ndikusintha miyendo yanu kuti mubwereze ntchitoyi ndi mwendo wina wothandizira.
- Trikonasana, kapena phokoso la katatu. Zochita zoterezi kwa oyamba kumene yoga zidzakhala zopindulitsa makamaka kwa iwo amene akhala akugwira ntchito. Imani, miyendo imakula pa 1 mita. Manja amatambasulidwa kumbali kumbali pansi, mitengo ya kanjedza iwonetse pansi. Exhale ndi kudalira kumanzere, gwirani pansi ndi dzanja lanu lamanzere pafupi ndi phazi. Ikani mmwamba ndikuyang'ana pa kanjedza yolondola. Ingokhalani choncho kwa kanthawi. Powonongeka, bwerera ku malo oyamba. Bwerezani kumbali ina, ndipo malizitsani ntchito yonse yoyamba kawiri pa mbali iliyonse.
- Bhujangasana, kapena phokoso la njoka. Izi zimathandizira kuchotsa ziphuphu pamimba, zomwe zimapangidwira anthu omwe amakhala ndi moyo wokhazikika. Ugone m'mimba mwako, kusunga miyendo yako yolunjika pamodzi, kugwira mapazi ako. Manja akugwada, kuyika manja pazonde pafupi ndi mphutsi. Kwezani mutu wanu, pang'onopang'ono kutulutsa mpweya, yongolani manja anu ndi kuwerama mobwerezabwereza. Pa nthawi yomweyi, ponyani mutu wanu ndikunyamulira mapewa anu. Musatsegule pakamwa panu! Siyani masekondi angapo, kenaka muwerenge ndi kubwerera ku malo ake oyambirira. Bwerezani kasanu.
- Halasana, kapena kulima malo. Kukhazikitsa kumeneku kumakhudza kwambiri thanzi la msana ndi dongosolo la manjenje. Lembani kumbuyo kwanu, manja pambali pa thupi, mitengo ya kanjedza pansi, miyendo yowongoka. Powonongeka, kwezani miyendo yanu yolunjika mpaka mutayang'ana mbali yoyenera ndi thupi. Pambuyo pake, exhale ndipo mukutuluka kwa mpweya, bweretsani mapazi anu pamutu panu ndikugwiritsira pansi. Imani pamenepo kwa kanthawi ndipo mubwerere ku malo oyamba. Bweretsani kasanu.
- Sarvangasana, kapena Pose ya Candle. Ntchitoyi imapindulitsa kwambiri thupi lonse. Ugone pambuyo, manja pambali, miyendo molunjika. Gwiritsani mpweya wanu, kwezani miyendo yanu mmwamba ndikugwirana kumbuyo kwanu kuti thupi lanu ndi miyendo zikhale pamodzi mumzere umodzi. Gwiritsani chinsalu chanu pachifuwa, pumulani ndi kupumira. Gwiritsani ntchito mphindi 1-2 pamphindi, yonjezerani nthawi mpaka mutatsala mphindi khumi. Kenaka pang'onopang'ono, vertebra kumbuyo kwa vertebrae imamira pansi.
Yoga, makamaka, masewero olimbitsa thupi, amabweretsa mapindu othandiza thupi lonse. Yesani ndikudziwonera nokha!