N'ebe a, ị ga-ahụ 11 yoga karịsịa maka ndị na-amalite, nke ga-enyere gị aka ịmalite ịmalite ịmalite ịmalite!
1. Ugwu
Aha na Sanskrit: Tadasana
Ihe bara uru: imeziwanye ọnọdụ, echiche ziri ezi, na-agbagha uche, na-akụzi ume miri emi.
Ntuziaka: na-eguzo ọtọ, ụkwụ ka obosara nke pelvis, a na-ekesa ọkwa dị n'etiti ụkwụ abụọ. Jiri nwayọ na ume na ume ikuku ume na ngwugwu oge. Debe isi gị, gbalịa itinye aka gị na spine na otu akara. Ọ bụrụ na ịchọrọ, ịnwere ike ịkwaga aka gị, ọ bụrụ na nke a anaghị egbochi gị ilekwasị anya - ụfọdụ na-ahọrọ ka aka aka ha kpee ekpere, ma ọ bụ dọpụta ha maka ịgbatị.
2. Nkịta na-agbada
Aha na Sanskrit: Adho mukha svanasana
Uru: mee ka ọbara gbasaa n'ime ahụ, na-esetịpụ ụmụ ehi na ikiri ụkwụ.
Ntuziaka: kwụ ọtọ, aka na ụkwụ n'ala. Aka na obosara n'ubu, ụkwụ na obosara pelvis. Duru aka gị ma gbasaa mkpịsị aka gị maka nkwụsi ike ka ukwuu. Ahụ gị ga-ewere ụdị nke a gbanwere.
3. Obu Onye Agha
Aha na Sanskrit: Virabhadrasana
Jiri: ike na ịgbatị ụkwụ na nkwonkwo ụkwụ.
Ntuziaka: tinye ụkwụ gị n'ihe dịka otu mita. Tụgharịa ụkwụ aka nri 90 degrees na ntakịrị aka ekpe. Enweghi ike ibuli ubu gi, gbasaa ogwe aka gi n'akuku aka gi. Bipụ ikpere aka nri n'otu ogo nke ogo 90 ma debe ikpere n'elu ụkwụ, ekwela ka ọ gaa n'ihu, karịa akara mkpịsị aka gị. Leba anya n'etinye ogwe aka gị ma nọgide na nke a, mezie otu ihe na ụkwụ ọzọ.
4. Osisi
Aha na Sanskrit: Vriksana
Ihe bara uru: imeziwanye ihe, na-ewusi uru nke hips, ụmụ ehi, nkwonkwo, spine.
Ntuziaka: Were ugwu nke ugwu ahụ. Mgbe ahụ nyefe aka na aka ekpe gị. Na-ejide ụkwụ ahụ n'ụzọ ziri ezi, tinye ụkwụ ụkwụ aka nri na etiti apata ụkwụ nke aka ekpe. N'ịbụ onye ruru nha, jigide aka gị n'ihu gị n'ekpere ma debe nguzozi gị. Maka mmegide, welite aka gị dịka ugwu. Tinyegharịa site n'ụkwụ ọzọ.
5. Ọgba
Aha na Sanskrit: Setu bhanda
Ihe bara uru: ike nke obi, olu, spine na ọmarịcha ọkụ maka ihe omume n'elu mmiri.
Ntuziaka: Dina n'ala, aka na n'akụkụ. Na-ehicha ikpere, gbanye ụkwụ gị n'ala ma bulie elu gị. Mgbe ahụ, tinye aka gị n'okpuru azụ gị, gbanye ma gbadaa n'ala maka nkwado ka mma. Welie elu ahụ dịka n'ala ma mee ka obi dị mma.
6. Ebube nke triangle
Aha na Sanskrit: Trikonasana
Uru: ịbịaru ahụ dum, na-ewusi uru ahụ nke ikiri, ikpere ụkwụ, ikpochapụ ihe mgbu azụ. Kwesịrị ekwesị maka ụmụ nwanyị dị ime.
Ntuziaka: Were onye agha, ma adalatala ikpere. Mgbe ahụ, metụ aka nri aka na akụkụ aka nri nke aka nri. Kanye aka ekpe aka ekpe gị. Mee ka anya gị hụ aka ekpe ma gbatịa azụ gị. Tinyegharịa site n'ụkwụ ọzọ.
7
Aha na Sanskrit : Ardha Matsiendrasana
Ihe bara uru: nkwụsị nke ọma, karịsịa mgbe ọtụtụ awa gasịrị nọrọ ọdụ. Akpa, eriri na olu na-arụ ọrụ.
Ntuziaka: ịnọdụ n'ala, gbatịa ụkwụ gị. Tinye ụkwụ aka nri gị n'èzí nke aka ekpe gị. Bipụ ikpere aka ekpe, ma jide ikpere aka nri na-atụ aka n'elu ụlọ. Tinye aka nri gị n'elu ala n'azụ gị iji nọgide na-edozi. Mee nkuku aka ekpe n'èzí nke ikpere aka nri. Ntughari na aka nri ka i nwere ike, ma ka o wee ghara ịpụta n'ala. Tinyegharịa n'akụkụ ọzọ.
8. Nkịta na-eche ihu
Aha na Sanskrit: Urdhva mukha svanasana
Uru: Ịkwatị na ike nke azụ azụ, ogwe aka, nkwoja.
Ntuziaka: Dina ala n'ala ihu ala, thumbs n'okpuru ubu. Na-adabere n'aka gị, bulie obi gị. Ndị ka toro eto nwere ike ibuli otu ọkpụkpụ na mgbada, na-adabere na ụkwụ ụkwụ.
9. N'iji nduru
Aha na Sanskrit: Eka pad rajakapotasana
Jiri: mepee ubu na obi, ntanya nke ọma maka ike nke quadriceps.
Ntuziaka: malite na ọnọdụ maka nkwụgharị, na n'ọbụ aka n'okpuru ubu. Dee ikpere aka ekpe gị n'ala, na-adọba ya ma na-adọkpụ ụkwụ gaa n'aka nri. Nọdụ ala, na-adọkpụ ụkwụ ọzọ azụ. Ị nwere ike ịdabere n'ihu maka ịmalite ịgbatị.
10. Obu nke mmadu
Aha na Sanskrit: Bakasana
Jiri: na- ewusi aka, nkwochi na pịa. A bit karịa mgbagwoju anya karịa ihe ndị ọzọ, ma ngosipụta bụ ihe na-atọ ụtọ mgbe ọ bụla.
Ntuziaka: eguzo na nkịta na-eche ihu ihu ala. Mgbe ahụ gaa ụkwụ gị gaa n'ihu ruo mgbe ikpere gị metụrụ aka gị. Jiri nwayọọ gbadaa ogwe aka gị n'ubu aka, mee ka aka gị dị arọ ma bulie ụkwụ n'ala. Kuda ikpere gị aka. Jiri akwara nke pịa akuko.
11. Ịzụ nwa
Aha na Sanskrit: Balasana
Uru: nkwụsịtụ na ntụrụndụ na-adụ. Na-eme ka ihe mgbu laghachi.
Ntuziaka: Guzo ọtọ, buru ụkwụ gị n'okpuru onwe gị. Mee ka aru ahụ gaa n'ihu wee belata ihu gị n'ala n'ala n'ihu gị. Welie ogwe aka gị ma belata obi gị ma gbadaa ruo ókè i nwere ike. Jide na ọnọdụ a, na-eku ume na nke ọma.
Malite na ihe ndị a dị mfe, ihe ga-esi na ya pụta agaghị adị ogologo oge!