Mugukurikirana umubiri mwiza, akenshi twibanda ku myitozo mboneye, twirengagiza rwose kandi ntitwite ku myitozo yo guhumeka, nabyo bibaye ngombwa niba urimo kwitegura igihe cyo ku mucanga.
Muri iki gihe, igisubizo cyiza kizaba Yoga. Tuzavuga ibya Asana nyamukuru bigamije gushinga umubiri mwiza.
Amaboko
Asana # 1.
Duhinduka mu "njangwe", twibajije inyuma, dushimishwa n'amaboko yawe. Menya ahantu hateganijwe umunota umwe, hanyuma turuhuka, hanyuma tugasubiramo pose na none turongera kugaragara kumunota. Hamwe nuyu asana, urashobora gukuramo imitsi neza n'amaboko na biceps.
Ariko:
Niba urwaye syndrome, nibyiza kureka imyitozo.
Baza inzobere mbere yo gutangira
Ifoto: www.unsplash.com.
Asana # 2.
Nanone bitwa "Dobi Dolphine". Asana hafi isubiramo iyambere, ariko iki gihe ugabanya amaboko mu nkokora, ukurikije ukuboko. Komeza inyandiko kumunota, nyuma yo kuruhuka amasegonda 30 hanyuma usubiremo umunota asana. Rero, dukora amabereri kandi dukomeza biceps.
Ariko:
Kora witonze mubikomere bya ijosi n'ibitugu.
Ibitugu n'inyuma
Asana # 1.
Nuguhindura ingorane ziciriritse, kugirango abatangiye bagomba kwita ku myitozo yitonze. Icara ku gitambaro, wambuke amaguru hanyuma ukore buhoro kuruhande. Komeza ifoto yamasegonda 30, nyuma dusubira mumwanya wo gutangira. Hamwe nubufasha bwa Asana, urashobora gusubiza byoroshye umubiri wo hejuru.
Ariko:
Kora witonze mugihe cy'imihango no kudasinzira igihe kirekire.
Kunyerera mu nda
Asana # 1.
Icara ku gitambaro, ugororeka umugongo ukumva amaguru kugirango ukore inguni ityaye hagati yumubiri namaguru. Komeza anana amasegonda 30. Mugihe cyo kurangiza imyitozo, diafragm ihinduka ishingiro ryo kuringaniza, rifasha gukuraho ibinure mugihe nkora Asana byibuze inshuro nyinshi mu cyumweru.
Ariko:
Niba urwaye hernia cyangwa izindi ngo zikomeretsa, nibyiza kureka imyitozo.
Kugira slimming
Asana # 1.
Uyu Asana yiswe kandi "ikinyugunyugu". Ibyingenzi ni ugushimangira imitsi yikibuno, haba hanze n'imbere. Twicaye ku gitambaro ku buryo ibirenge byawe bihura nacyo, kandi amavi ahinduka uwatsinzwe, niba ubishaka, urashobora kwimura amaguru, wigana imiraba y'amababa y'ibinyugunyugu. Anana afasha gukuramo ibirenge birenze urugero nyuma yumunsi utoroshye.
Ariko:
Kora witonze mugihe cyo gukomeretsa amakara cyangwa mugihe cyimihango.