Kassandra Reinhardt wa YouTube amakuthandizani kukhazikitsa vibe ya tsiku lanu.
KASSANDRA REINHARDT
Posakhalitsa nditayamba kugawana nawo machitidwe a yoga pa YouTube, ophunzira adayamba kufunsa mitundu ina ya machitidwe. Ndinadabwa, zomwe zinkawoneka ngati 90 peresenti ya zopemphazo zinali za mphindi 10 zam'mawa za yoga. Mwachiwonekere, anthu amamvetsetsa kuti ngakhale yoga pang'ono ingakhale ndi zotsatira zotani pa tsiku lawo.
Inde, kupanga nthawi yochita masewera olimbitsa thupi am'mawa amphindi 10 kungakuthandizeni kuthana ndi zowawa zilizonse zomwe mwina mwakhala nazo usiku. Ganizirani izi ngati gawo la chizolowezi chanu, monga kutsuka mano. Koma yoga yam'mawa ndiyoposa kungosuntha msana wanu, kutambasula minofu yanu, ndikusamalira mafupa anu.
Kudzitengera nokha mphindi zochepa kumakukumbutsani kuika zosowa zanu patsogolo. Monga chizolowezi choganizira, yoga ndi njira yodzipangira kalirole ndikulowera mozama mumthupi lanu kuti mutha kufunsa, kodi ndikumva bwanji? Ndi pati pamene ndikumva kukhala wanthanthi komanso wabwino? Kodi nditi ndingagwiritse ntchito chisamaliro chochulukirapo?
Zimapanganso malo oti musankhe cholinga chokhudzana ndi momwe mukufuna kumva. Kodi mukufuna kukhala ndi tsiku lanji? Kodi mukuyembekezera kukumana ndi chiyani? Gwiritsani ntchito cholinga chanu ngati malo olimbikitsira omwe mutha kubwereranso muzochita zanu za yoga komanso tsiku lonse, kuphatikiza mukamadikirira pamagalimoto, kukhala pamisonkhano, kapena kusamalira ana anu. Pitirizani kubwerera kwa izo. Zikafunika, funsani kuti mungadzisamalire bwanji masiku ano?
https://youtu.be/4pKly2JojMw
Phunzirani Mphindi 10 Zam'mawa za Yoga Kuti Mutambasule Thupi Lonse
Posakhalitsa nditayamba kugawana nawo machitidwe a yoga pa YouTube, ophunzira adayamba kufunsa mitundu ina ya machitidwe. Ndinadabwa, zomwe zinkawoneka ngati 90 peresenti ya zopemphazo zinali za mphindi 10 zam'mawa za yoga. Mwachiwonekere, anthu amamvetsetsa kuti ngakhale yoga pang'ono ingakhale ndi zotsatira zotani pa tsiku lawo.
Kutambasula khosi
Yambirani pampando womasuka, zilizonse zomwe zikuwoneka kwa inu. Khalani wamtali kupyola msana wanu, gwetsani mapewa anu kutali ndi makutu anu, ndikuyamba ndi chibwano chanu chofanana ndi pansi. Gwetsani khutu lanu lakumanzere paphewa lanu lakumanzere, kutambasula kumanja kwa khosi lanu. Mutu wanu ukhale wolemera. Ngati mukufuna kupita patsogolo, mutha kukwawa nsonga zanu zakumanja kuchoka pa inu ndikutuluka chakumbali. Tengani kupuma kwa 3-5 apa, kufewetsa nsagwada zanu ndikulumikizana ndi mpweya wanu. Tulutsani ndikukweza mutu wanu kubwerera pakati. Sinthani mbali pamene mukugwetsa khutu lakumanja paphewa lanu lakumanja.
Bwererani pakati ndikutalikitsa msana wanu. Khazikitsani cholinga chanu chatsiku lakutsogolo.
(Chithunzi: Kassandra Reinhardt)
Mphaka - Ng'ombe
Kuchokera pakukhala, bwerani m'manja ndi mawondo anu pamalo a Tabletop ndi mawondo anu pansi pa chiuno chanu. Yambani nsonga zanu ndi zala zanu zapakati ndi zolozera pamwamba pa mphasa. Mukapuma, tsitsani mimba yanu ndikukweza maso anu mu Cow Pose.
(Chithunzi: Kassandra Reinhardt)
Exhale ndikuzungulira msana wanu, ndikubweretsa chibwano chanu pachifuwa chanu ku Cat. Tengani maulendo atatu a Mphaka ndi Ng'ombe.
(Chithunzi: Kassandra Reinhardt)
Dulani singanoyo ndi Kusintha kwa Gate Pose
Kuchokera pa Tabletop, tambasulani mwendo wanu wakumanja kumbali kuti bondo lanu, bondo, ndi chiuno zonse zikhale pamzere umodzi. Kanikizani ngodya zonse zinayi za phazi lanu lakumanja pansi. Fikirani mkono wanu wakumanzere kumwamba ndikutulutsa mpweya ndikuyika mkono wanu wakumanzere pansi panu, kubweretsa phewa lanu lakumanzere ndi khutu pamphasa. Ngati ili pafupi ndi mtunda, mutha kugwira chala chanu chachikulu chakumanja ndi zala zakumanzere zamtendere. Dzanja lanu lamanja limatha kukankhira pamphasa, mutha kubwera chala chanu, kapena mutha kupinda chigongono chakumanja ndikubweretsa dzanja lanu lamanja kumbuyo kwanu kumbuyo kwanu kuti mutembenuze bwino msana. Yesani kumasula khosi lanu. Ulusi wa Singano uwu wokhala ndi kusiyana kwa Gate Pose ndi chimodzi mwazinthu zomwe ndimakonda kuchita m'mawa.
(Chithunzi: Kassandra Reinhardt)
Kutambasula Kwathupi Lambali
Kuchokera pa Ulusi wa Singano, kanikizani dzanja lanu lamanja pamphasa ndikufikira mkono wanu wakumanzere kupita kumwamba musanatsitsenso pamphasa. Sesani mwendo wanu wakumanja kumbuyo kwanu ndikuwoloka phazi lanu lamanja pamwamba pa phazi lanu lakumanzere, ndikulitengera momwe mungathere kumanzere. Yesetsani kuyang'ana pa phewa lanu lakumanzere ndikutenga kutambasula kwa thupi lanu.
(Chithunzi: Kassandra Reinhardt)
Lizard Pose
Kuchokera ku Side Body Stretch, bweretsani mwendo wanu wakumanja kumbuyo kwanu ndikuponda phazi lanu lakumanja kutsogolo chakumanja kwa dzanja lanu lamanja mu Lizard Pose. Tsitsani bondo lanu lakumbuyo ku mphasa. Ikani bondo lanu lakumanzere ndikuyika midadada pansi pa manja anu ngati kuli komasuka. Limbikitsani kukweza mtima wanu ndikugwetsa chiuno.
(Chithunzi: Kassandra Reinhardt)
Low Lunge Twist
Kuchokera pa Buluzi, yesani zala zakumbuyo zakumbuyo, kwezani bondo lanu lakumbuyo pa mphasa, ndipo dzanja lanu lamanzere libzalidwe pamphasa pamene mukufika mmwamba mkono wanu wakumanja. Yang'anani mmwamba pokhapokha ngati zili zomasuka. Kanikizani chala chanu chakumanzere chakumanzere kuti musagubuduze m'mphepete mwa phazi lanu lakumbuyo. Lowetsani kupotoza kwanu.
(Chithunzi: Kassandra Reinhardt)
Galu Woyang'ana Pansi
Kuchokera ku Low Lunge Twist, tulutsani mpweya pamene mukubweretsa dzanja lanu lamanja pamphasa ndikukweza m'chiuno mwa Galu wanu woyamba Woyang'ana Pansi. Chinthu choyamba m'mawa, zingakhale bwino kuti mapazi anu akhale otalikirapo kusiyana ndi mtunda wotalikirana ndi chiuno. Gwirani mapazi anu, kupindika mwendo umodzi ndikuwongola wina kwinaku mukukoka mimba yanu yakumunsi kumbuyo kwanu. Muzigwedeza mutu wanu pang'onopang'ono ndikuchotsani ma kinks m'khosi mwanu. Pumirani mozama, mkati ndi kunja, kudzera m'mphuno mwanu.
Bweretsani mawondo anu pamphasa pa Tabletop. Ndipo pezani Ulusi wanu Singano ndi Chipata Choyika mbali inayo. Pitirizani ndi Side Body Stretch, Lizard, Low Lunge Twist, ndi Down Dog.
(Chithunzi: Kassandra Reinhardt)
Stand Forward Bend
Kuchokera ku Down Dog, yendani manja anu kumbuyo kwa mphasa ndikutenga chiguduli chopindika mukamalowa mu Standing Forward Bend. Mawondo anu amatha kugwada mowolowa manja ndipo mutha kulola kuti mimba yanu ipumule ndi ntchafu zanu, mwina mutagwira zigongono zoyang'anana ndikugwedezeka chambali. Izi zitha kukhala zothandiza ngati ma hamstrings anu ali olimba kwambiri m'mawa.
(Chithunzi: Kassandra Reinhardt)
Squat
Kuchokera pamapindikira akutsogolo, bweretsani zala zanu pamphasa. Tembenuzirani zala zanu pang'ono, pindani mawondo anu, tsitsani m'chiuno mwanu, ndikubwera mu Squat. Gwirizanitsani manja anu pamtima panu, pogwiritsa ntchito zigongono zanu kukankhira mawondo anu mokulirapo. Kutalikitsa kudzera msana wanu.
(Chithunzi: Kassandra Reinhardt)
Plank Pose
Kwezani manja anu pamphasa. Yendani manja anu kutsogolo ndikuwongola miyendo yanu kuti mulowe mu Plank Pose. Jambulani mapewa anu kumbuyo kwanu. Pumani mpweya ndikutulutsa mpweya m'mimba mwanu ndipo khalani olimba kupyola pakati panu.
(Chithunzi: Kassandra Reinhardt)
Sphinx Pose
Kuchokera ku Plank, dzichepetseni pamphasa, bwerani pamphumi panu, ndikulozera zala zanu kumbuyo pamene mukulowa mu Sphinx Pose. Bweretsani zigongono zanu pang'ono kutsogolo kwa mapewa anu, bwezerani manja anu kumtunda kumbuyo, ndikufinyani mapewa anu pamodzi kuti mukweze chifuwa chanu pamwamba pang'ono. Tengani mpweya waukulu mu mtima ndikutulutsa mpweya kuti mutulutse.
(Chithunzi: Kassandra Reinhardt)
Posi ya Mwana
Kuchokera ku Sphinx Pose, kanikizani m'chiuno mwanu mu Pose ya Mwana. Bweretsani zala zanu zazikulu pamodzi ndi mawondo anu mokulira monga momwe mukufunira. Yendani manja anu kutsogolo ndikupinda pachifuwa chanu pamphasa. Tengani mpweya wozama 5.
(Chithunzi: Kassandra Reinhardt)
Mpando Womasuka
Kuchokera pa Pose ya Mwana, yendani manja anu pachifuwa chanu ndikubweretsa mawondo anu pamodzi. Khalani pampando wabwino, kugwada kapena kukhala chopingasa miyendo, ndikutseka maso anu.
Kuchokera m'malo omveka bwino awa, zindikirani momwe mukumvera pano kusiyana ndi pomwe mudabwera pa mphasa yanu koyambirira kwa mphindi 10 zam'mawa za yoga. Sanjani thupi lanu, malingaliro anu, ndi malingaliro anu. Lolani chimenecho chikhale maziko omwe mumabwererako tsiku lanu lonse.
Werengani nkhani yoyambirira:https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Nthawi yotumiza: Aug-02-2023
