M'munsi mmbuyo, kapena dera la lumbar, ikhoza kukhala malo omwe nthawi zambiri amakhudzidwa ndi ambiri aife nthawi ina ya moyo wathu. Kaya tiyenera kukhala kwambiri masana, kapena ngati timasuntha kwambiri, dera la lumbar likhoza kukhudzidwa. Mwanjira ina iliyonse, kupweteka m'munsi kumbuyo kungakhudze kwambiri momwe mumamvera komanso tsiku lanu.
Kuti muyambe, Nawa njira zisanu za yoga zochepetsera ululu wammbuyo ndikuthandizira kuchepetsa kuwawa.
1. Supine Twist
Kupindika kwa msana kumapereka chithandizo chachikulu cha kupsinjika kwa msana wonse, komanso khosi. Mutha kugona, khalani omasuka ndipo mulole mphamvu yokoka ikuthandizeni.
Gona chagada, bweretsani manja anu ku mawonekedwe a T pansi, ndipo bweretsani maondo anu pa chifuwa chanu. Pang'onopang'ono tsitsani mawondo onse kumanzere, kusunga khosi kusalowerera ndale kapena kutembenuza kuyang'ana kutali ndi mawondo.
Yesani kusunga mapewa onse pansi, ndipo ngati bondo lapamwamba likukweza kwambiri, mutha kuyika chipika kapena chotchinga pakati pa mawondo. Khalani paliponse pakati 1-4 mphindi, ndi kubwereza mbali inayo.
2. Sphinx Pose
Sphinx ndi njira yabwino kwambiri yosinthira msana ndikutsitsimutsa sacral-lumbar arch.. Tikakhala kwambiri, msana umakonda kuphwanyika, zomwe zingayambitse ululu. Sphinx pose imalimbikitsa kupindika kwachilengedwe kwa msana wam'munsi.
Yambani ndikugona pamimba, mapazi m'chiuno-m'lifupi padera, ndi kubweretsa zigongono pansi pa mapewa. Ngati pali kupanikizika kwambiri pamsana wanu, mukhoza kubweretsa zigongono zanu patsogolo pang'ono.
Ngati mukufuna kupindika mozama, ikani chipika pansi pa zigongono. Gwirani chithunzicho 1-3 mphindi, ndipo tulukani poyamba kutsitsa thupi lanu lakumtunda pansi. Pumulani pansi malinga ngati mukufunikira, kenako bwerani pa chithunzi cha mwana kuti mupume pang'ono.
3. Ulusi wa Nangano Pose
Ngati chiuno chili cholimba, kusuntha komwe timafunikira kumakhala kochokera kumbuyo, zomwe zimabweretsa ululu wammbuyo. Pamene chiuno ndi hamstrings zatseguka, izi zingathandizenso kuchepetsa ululu wa m'munsi, popeza thupi limakhala ndi kayendedwe kabwino komanso kokwanira. Izi zimatambasula m'chiuno, ntchafu zakunja, msana ndi msana. Ndiwofatsa, mawonekedwe osinthidwa a Pigeon pose.
Kuyamba, kugona pansi, ndi kubweretsa mapazi pansi, mapazi chiuno-mtunda padera. Ikani phazi lanu lakumanja pa ntchafu yakumanzere, ndipo phazi likhale losinthasintha ponseponse. Tengani mkono wanu wakumanja pakati pa danga la miyendo, ndi mkono wakumanzere kunja kwa ntchafu yakumanzere.
Lumikizani zala mwina kumbuyo kwa bondo lanu, kapena pamwamba pa shin, malingana ndi malo omwe muli nawo. Sungani msana ndi mapewa omasuka. Khalani paliponse pakati 1-3 mphindi ndikusintha mbali.
4. Mphaka ndi Ng'ombe Pose
Ndi kuyenda kosavuta kumeneku mukutambasula chiuno ndi msana wonse.
Yambani pamanja ndi mawondo anu. Pokoka mpweya, kwezani chifuwa chanu ndi tailbone ku denga, komanso potulutsa mpweya, tambasula msana wako, kukanikiza mapewa ndikugwetsa mutu wanu.
Pitirizani molingana ndi kamvekedwe ka mpweya wanu. Imvani minofu kumbuyo kwanu, ndikutenga zina zowonjezera zomwe zingakusangalatseni lero.
Pangani 6-8 zozungulira pang'onopang'ono.
5. Galu Woyang'ana Pansi
Agalu Oyang'ana Pansi ndi njira yabwino yotalikitsira ndikuchepetsa msana wonse. Imatambasulanso ma hamstrings, zomwe zingathandizenso ndi nkhani za msana.
Kuchokera m'manja ndi mawondo anu, ikani zala zanu pansi ndikukwera kwa Galu Woyang'ana Pansi. Yambani ndi mawondo anu, mmbuyo molunjika ndi motalika, mchira ku denga. Pang'onopang'ono tambasulani mwendo umodzi kumbuyo ndikubweretsa chidendene pafupi ndi nthaka.
Jambulani mapewa ku msana ndikuyesera kuwatsitsa, kutembenuza manja anu akumtunda kunja. Khalani kwa 5 mpweya.
Msana wanu umathandizira thunthu lonse, kotero kuisamalira ndikofunikira. Kukhala mochepa, kusuntha zambiri, kutambasula ndi kulimbikitsa msana kumapita kutali. Komabe, ngati mukumva kupweteka kosalekeza m'munsi mwanu, Nthawi zonse ndi bwino kukaonana ndi dokotala kuti muwonetsetse kuti palibe vuto lililonse lomwe likuchitika.
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