Yoga Inotanga Kubatsira Kubvisa Musoro Wechena Pasati Watanga

Kana iwe nguva dzose uchinge uine maziso akaipa kana kunyange migraines, yoga inogona kubatsira. Kungofanana nemishonga yakawanda yegaga, hapana imwe magic yoga inowedzera iyo ichaita kuti misoro yako iparadze zvachose. Yoga inonyanya kubudirira kana ichiitwa nguva dzose pane nguva yakareba sechikamu chepurogiramu yekurapa yakakwana. Sezvo misoro yakawanda ichibatanidza kudzvinyirira uye kushungurudzika, zvinotevera zvinokonzera nekufema kwekufema kunofanirwa kukurudzira kunyorova kutambanudza nekuzorora, zvikuru pamutsipa, mapepa, uye kumashure. Bhuku ra2007, rakabudiswa mumagazini rinonzi Headaches , rakaratidza kuti vanhu vane migraine vakabatsirwa nemwedzi mitatu ye yoga iyo yakatarira kune dzimwe nzvimbo dzomuviri. Kana uine maziso makuru, zvakakosha kuona chiremba kubva pamusoro wepamusoro kunogona kuva chiratidzo chemwe mamiriro ezvinhu akaoma. Zvinofanirawo kuonekwa kuti zvinotevera zvinenge zvisingafananidzi kushandiswa sehutano panguva yemusoro, asi kuti zviitwe nguva dzose kuti zvikurudzire hupenyu hwakanaka. Chero pose pazvinogoneka, chigaro chinopesana chinopiwa. Tarisa pachigaro chedu yoga inosanganisira zvifananidzo zvezvizvi.

1 -

Neck Rolls

Tanga nekuwana nzvimbo yakagadzikana yakagara. Inogona kunge yakabatanidzwa pasi kana kugara pasi pachigaro uye ine tsoka mbiri dzakadzika pasi. Tora mapfupa mashomanana kuti uise pfungwa dzako kune nguva ino. Zvino tenderera musoro wako kurudyi. Tora musoro wako mberi, kuruboshwe, uye shure. Ramba uchienderera mberi uchienderera mberi kanenge ka5, zvino shandura mazano uye ita zvishanu kushanduka nenzira iyo. Kana iwe ukawana nzvimbo yakasimba, edza kusakurumidza kupfuura nayo.

2 -

Cat-Cow Yakadzika - Chakravakasana

Uyai kumativi ose mana emakungwa-makumbo anotambanudza, izvo zvichaita kuti musana wako uende. Iwe unogonawo kuita shanduro yeiyi pachigaro kana izvi zviri nyore. Chimwe chinhu pakati pekugadzirisa mukati mechidzitiro chekudzoka shure uye chekuyerera mukati mechidzaro chepamusoro chepamusoro kune 5 - 10 kumativi.

3 -

Maoko neKnees Kuenzanisa

Kuramba pamativi ose mana, wedzera gumbo rako rokurudyi zvakare uye urisimudze parutivi kusvika pasi, uchichengeta chiuno mumakumbo. Kana iwe uchinzwa wakagadzikana, simudza ruoko rworuboshwe parutivi kusvika pasi kuitira maoko uye mabheji muyero. Gara pano 3 - 5 kufema uye wozoita rumwe rutivi rwehuwandu hwenguva.

4 -

Sphinx Pose

Kumucheto kusvika kumimba yako mukugadzirira sphinx pose . Zvichengetedze pamakumbo ako, asi usarega mapepa ako achikwira kumakumbo ako. Chengetedza mapepa ako pasi, mutsipa wako kure, uye mapurisa ako achikurira pasi. Edza kuramba uri munharaunda iyi kuitira zvinenge 5 mweya.

5 -

Camel Pose - Ustrasana

Uyai pamabvi enyu makamera pose. Kune huwandu hwezvimwe zvinogona kusiyana-siyana kuita kuti izvi zvive zvishoma zvakanyanya. Iwe unogona kuchengeta maoko ako pamusana wako, shandisa mabheji kuti uise maoko ako pamusoro, kana kuvhara zvigunwe zvako pasi kuti usimudze zvitsitsinho kuitira kuti zvive nyore kuvabata.

Iwe unogonawo kusarudza kurega musoro uchirembera kana kuti uite mutsipa wako uye kubata musoro wako kumusoro, zvichienderana neicho chinonyatsonaka. Tora 3 - 5 kufema uye gara uchidzoka pane zvitsitsinho kuti ugare. Unogona kudzokorora pose kana katatu kana uchida.

6 -

Eagle Pose - Garudasana

Nokuda kwegondo, isu tinonyanya kufarira kumapfudzi akatambanudza, zvinoreva kuti pane zvimwe zvingasarudzwa zvemakumbo ako. Iwe unogona kuita zvizere zvachose, iwe unogona kugara mumakumbo-pasi pamakumbo kana iwe unogona kudzokera kuchigaro chako kana ichi ndicho chakanakodzera iwe. Bata rumwe rutivi rwemapapiro matatu kusvika ku5.

7 -

Half Lord of the Fishes Pose - Ardha Matsyendrasana

Gara pasi (kana pachigaro) nekuda kwepinha. Shandisa zvinyorwa zvako kuti uwedzere musana wako uye mazhenekera ako kuti ushandise. Gara 5 kufema kune rumwe rutivi.

8 -

Alternate Nostril Breathing - Nadi Sodhana

Pedzisa nemamwe mafungiro ekufema, umo maunofema kuburikidza nemhino imwe neimwe panguva iyo uchivhara imwe. Uku ndiko kuenzanisa, kufema kufema. Enda kumativi mashanu -10.

A Note on Iyengar

BKS Iyengar's Light pa Yoga inosanganisira appendix yakanzi Curative Asanas for Various Diabetes . Nokuda kwemusoro uye migraine, Iyengar anorayira huwandu hwekuputika uye kufambisa mberi kunosanganisira, kusanganisira headstand, shoulderstand, plow, uttanasana, uye paschimottanasana. Kubudirira kwekudzivisa sekurapa kwepfungwa hakusipo, asi zvakakosha kuziva kuti hazvikurudzirwe dzimwe nguva iwe unenge uine musoro.