** Vajrasana (inkuba pose) **
Icara mumwanya mwiza hamwe nande yawe iruhukiye kuri heels.
Menya neza ko amano manini yawe adahuje.
Shira amaboko yawe byoroheje ku makosa yawe, ugize uruziga hamwe n'intoki zawe n'intoki zawe.
** Inyungu: **
- Vajrasana ni igihagararo gikunze kwicara muri yoga no kuzirikana, gishobora kugabanya ububabare bwa sicaatica.
- Ifasha gutuza ibitekerezo no guteza imbere ituze, cyane cyane cyane nyuma yo kurya kwagonze.
- Birashobora kugabanya ibisebe byo mu gihu, aside isake ikabije, nibindi bidahungabanye.
- Massage no Gutera imitsi yahujwe n'inzego z'imyororokere, igira akamaro kubagabo bafite telenonicles yabyimbye kubera amaraso menshi.
- Irinde neza ibyera kandi ikora nk'imyitozo myiza myiza yo kubyara, gushimangira imitsi yo gusebanya.
** Siddhasana (Adept Pose) **
Icara hamwe n'amaguru yombi arambuye imbere, yunamye ivi ry'ibumoso, hanyuma ushireho agatsinsino kuri perineum y'ikirebe iburyo.
Fata ivi ryiburyo, fata akaguru k'ibumoso, hanyuma uyikure ku mubiri, ushireho agatsinsino kuri perineum y'ikirebe cy'ibumoso.
Shira amano y'ibirenge yombi hagati y'ibibero n'inyana. Shiraho uruziga ufite intoki zawe hanyuma ubishyire kumavi.
** Inyungu: **
- Kongera imikorere yibanda no gutekereza.
- biteza imbere guhinduka kwumugongo nubuzima.
- Guteza imbere uburimbane bwumubiri nubwenge namahoro yimbere.
** Sukhasana (Pose yoroshye) **
Icara n'amaguru yombi kurambuye imbere, vuga ivi ryiburyo, hanyuma ushireho agatsinsino hafi yigitereko.
Yunamye ivi kandi ushireho agatsinsino ibumoso kuri shin iburyo.
Shiraho uruziga ufite intoki zawe hanyuma ubishyire kumavi.
** Inyungu: **
- Kongera umubiri guhinduka no guhumurizwa.
- ifasha kugabanya impagarara mumaguru no kumugongo.
- Guteza imbere kwidagadura no gutuza mu mutwe.
Padmasana (Lotus pose)
● Icara amaguru yombi arambuye imbere, yunamye ivi ry'iburyo, kandi afate amaguru meza, ayishyira ku kibero cyibumoso.
● Shira akaguru k'ibumoso ku kibero cy'iburyo.
Shira inkweto zombi zegereye inda yo hepfo.
Inyungu:
Ifasha kunoza igihagararo cyumubiri no kuringaniza.
Sida mugutekura impagarara mumaguru no kurya.
Korohereza kuruhuka no gutuza imbere.
** Tadasana (pose yumusozi) **
Hagarara hamwe n'ibirenge hamwe, amaboko amanika bisanzwe kumpande zawe, ibiganza bireba imbere.
Buhoro buhoro uzamure amaboko, uhwanye n'amatwi yawe, intoki zerekana hejuru.
Komeza guhuza umubiri wawe wose, komeza umugongo wawe ugororotse, inda zasezeranye, kandi ibitugu biraruhutse.
** Inyungu: **
- Gufasha kunoza uhagaze no gutuza mu myanya ihagaze.
- Gushimangira imitsi mumaguru, amaguru, no hepfo inyuma.
- Kongera uburimbane no guhuza ibikorwa.
- Kuzamura kwigirira icyizere no gutuza imbere.
** Vrikshasana (igiti pose) **
Hagarara hamwe n'amaguru hamwe ibirenge byawe byibumoso ku kibero cy'imbere cy'amaguru yawe y'iburyo, hafi ya pelvis bishoboka, kubungabunga uburinganire.
Zana ibiganza byawe imbere yigituza, cyangwa ukabigeraho hejuru.
Komeza guhumeka neza, wibande kubitekerezo byawe, kandi ukomeze kuringaniza.
** Inyungu: **
- Gutezimbere imbaraga no guhinduka mumaguru, inyana, n'ibibero.
- Kongera umutekano no guhinduka mu mugongo.
- Guteza imbere kuringaniza no kwibanda.
- kuzamura icyizere n'amahoro yo mu mutima.
** Balasana (Pose yumwana) **
Gupfukama kuri Yoga matele hamwe n'amavi, ubagabanye ikibuno, amano akoraho, inkweto zikanda inyuma.
Buhoro buhoro, uzana uruhanga rwawe hasi, amaboko arambuye imbere cyangwa aruhutse kuruhande rwawe.
Uhumeka cyane, uruhutse umubiri wawe bishoboka, ukomeza pose.
** Inyungu: **
- Kuruhura imihangayiko n'amaganya, guteza imbere kuruhuka umubiri n'ubwenge.
- Kurandura umugongo no mu kibuno, bigabanya impagarara inyuma n'ijosi.
- Gutera gahunda yo gutekesha, gufasha kugabanya indigestion no kutamererwa mu gifu.
- Guhumeka, guteza imbere guhumeka neza no kugabanya ingorane zubuhumekero.
** Surya Namaskar (Izuba Rirajuru) **
Ihagarare hamwe ibirenge hamwe, amaboko yinjiye imbere yigituza.
Uhumeka, uzamure amaboko yombi hejuru, utanga umubiri wose.
Guhumeka, uzurekeza mu kibuno, ukoraho hasi n'amaboko hafi y'ibirenge bishoboka.
Uhumeka, intambwe iburyo inyuma, igabanya ivi iboneye hanyuma uyikishe inyuma, kureba.
Guhumeka, uzane ikirenge cyibumoso kugirango uhuze iburyo, gikora umwanya wimbwa umanuka.
Uhumeka, munsi yumubiri mumwanya wa priek, ukarinda umugongo kandi ukaze neza, urebe.
Guhumeka, hepfo umubiri hasi, ukomeza inkokora hafi yumubiri.
Uhumeka, uzamure igituza hanyuma ukure hejuru yurugongo hanyuma ukingure umutima.
Guhumeka, uzamure ikibuno hanyuma usunike inyuma-yimbwa.
Uhumeka, intambwe ikirenge cyerekeza hagati yamaboko, kuzamura igituza no kureba hejuru.
Guhumeka, uzane ikirenge cyibumoso imbere kugirango uhuze iburyo, humura imbere mu kibuno.
Uhumeka, uzamure amaboko yombi hejuru, utanga umubiri wose.
Guhumeka, uzane amaboko imbere yigituza, ugaruka kumwanya uhagaze.
** Inyungu: **
- Gushimangira umubiri kandi byongera guhinduka, kunoza umwihariko.
- Guteranya amaraso, kwihutisha metabolism.
- biteza imbere imikorere yubuhumekero, kongera ubushobozi bwibihaha.
- Kuzamura ibitekerezo byo mumutwe no gutuza imbere.
Kohereza Igihe: APR-28-2024
