** Vajrasana (Ifoto Yinkuba) **
Icara ahantu heza hamwe nibibuno byawe biruhukiye.
Menya neza ko amano manini adahuzagurika.
Shira amaboko yawe ku bibero byoroheje, ukore uruziga n'urutoki rwawe n'intoki zawe zose.
** Inyungu: **
- Vajrasana ni uburyo bukoreshwa cyane bwo kwicara muri yoga no kuzirikana, bishobora kugabanya ububabare bwa sciatica.
- Ifasha gutuza ibitekerezo no guteza imbere ituze, cyane cyane ingirakamaro nyuma yo gufungura igogorwa.
- Irashobora kugabanya ibisebe byo mu gifu, aside gastricike ikabije, nibindi bitameze neza.
- Gukanda no gukangura imitsi ihujwe ningingo zimyororokere, ifitiye akamaro abagabo bafite udusabo twabyimbye kubera umuvuduko ukabije wamaraso.
- Irinda neza hernias kandi ikora nk'imyitozo ngororamubiri mbere yo kubyara, ikomeza imitsi ya pelvic.
** Siddhasana (Kwifata neza) **
Icara n'amaguru yombi arambuye imbere, yunama ivi ry'ibumoso, hanyuma ushire agatsinsino kuri perineum yibibero byiburyo.
Hindura ivi ry'iburyo, fata akaguru k'ibumoso, hanyuma ukurure werekeza ku mubiri, ushyire agatsinsino kuri perineum y'ibibero by'ibumoso.
Shira amano y'ibirenge byombi hagati y'ibibero n'inyana. Kora uruziga n'intoki zawe hanyuma uzishyire kumavi.
** Inyungu: **
- Kongera ibitekerezo hamwe no gutekereza neza.
- Itezimbere uruti rwumugongo nubuzima.
- Guteza imbere uburimbane bwumubiri nubwenge hamwe namahoro yimbere.
** Sukhasana (Ifoto yoroshye) **
Icara n'amaguru yombi arambuye imbere, yunama ivi ry'iburyo, hanyuma ushire agatsinsino hafi yigitereko.
Hindura ivi ry'ibumoso hanyuma ushyire agatsinsino k'ibumoso ku shini y'iburyo.
Kora uruziga n'intoki zawe hanyuma uzishyire kumavi.
** Inyungu: **
- Kongera umubiri guhinduka no guhumurizwa.
- Ifasha kugabanya impagarara mu maguru no mu ruti rw'umugongo.
- Itezimbere kuruhuka no gutuza mumutwe.
Padmasana (Lotus Pose)
● Icara n'amaguru yombi arambuye imbere, yunama ivi ry'iburyo, kandi ufate akaguru k'iburyo, ubishyire ku itako ry'ibumoso.
Shyira akaguru k'ibumoso ku itako ry'iburyo.
● Shyira inkweto zombi hafi yinda yo hepfo.
Inyungu:
Ifasha kunoza umubiri no kuringaniza.
Imfashanyo mukugabanya impagarara mumaguru na sakrum.
Yorohereza kuruhuka no gutuza imbere.
** Tadasana (Ifoto Yumusozi) **
Hagarara hamwe n'ibirenge, amaboko amanitse bisanzwe kumpande zawe, imikindo ireba imbere.
Buhoro buhoro uzamura amaboko yawe hejuru, ugereranije n'amatwi yawe, intoki zerekeza hejuru.
Komeza guhuza umubiri wawe wose, ukomeze urutirigongo rwawe, igifu, kandi ibitugu biruhutse.
** Inyungu: **
- Ifasha kunoza igihagararo no gutuza mumwanya uhagaze.
- Komeza imitsi mu maguru, amaguru, no inyuma.
- Kongera uburinganire no guhuza ibikorwa.
- Yongera kwigirira ikizere no gutuza imbere.
** Vrikshasana (Igiti c'igiti) **
Hagarara hamwe n'ibirenge, ushire ikirenge cyawe cy'ibumoso ku kibero cy'imbere cy'ukuguru kw'iburyo, hafi yigitereko gishoboka, ukomeze kuringaniza.
Zana intoki zawe imbere yigituza, cyangwa uzamure hejuru.
Komeza guhumeka neza, shyira ibitekerezo byawe, kandi ukomeze gushyira mu gaciro.
** Inyungu: **
- Itezimbere imbaraga no guhinduka mumaguru, inyana, n'amatako.
- Kuzamura ituze no guhinduka mugongo.
- Guteza imbere kuringaniza no kwibanda.
- Yongera icyizere n'amahoro yo mu mutima.
** Balasana (Ishusho yumwana) **
Gupfukama ku matiku yoga hamwe n'amavi atandukanye, ukayahuza ikibuno, amano akoraho, n'amatako agasubira inyuma.
Buhoro buhoro imbere, uzana uruhanga rwawe hasi, amaboko arambuye imbere cyangwa aruhutse kumpande zawe.
Uhumeka cyane, uruhura umubiri wawe bishoboka, ukomeze kwifata.
** Inyungu: **
- Kugabanya imihangayiko no guhangayika, bigatera kuruhuka umubiri nubwenge.
- Kurambura umugongo n'ikibuno, kugabanya impagarara mu mugongo no mu ijosi.
- Ikangura sisitemu yumubiri, ifasha mukugabanya igifu no kutagira igifu.
- Kongera umwuka, guteza imbere guhumeka neza no kugabanya ibibazo byubuhumekero.
** Surya Namaskar (Indamutso y'izuba) **
Hagarara ukoresheje ibirenge hamwe, amaboko akanda hamwe imbere yigituza.
Uhumeka, uzamure amaboko yombi hejuru, wagure umubiri wose.
Sohora, yunama imbere uhereye mu kibuno, ukora ku butaka n'amaboko hafi y'ibirenge bishoboka.
Uhumeka, kanda ikirenge cyiburyo inyuma, umanure ivi ryiburyo hanyuma ushyire inyuma, witegereze.
Sohora, uzane ikirenge cy'ibumoso inyuma kugirango uhure iburyo, ukore imyanya y'imbwa ireba hepfo.
Uhumeka, manura umubiri mumwanya wibibaho, ugumane urutirigongo nu rukenyerero, urebe imbere.
Sohora, manura umubiri hasi, ugumane inkokora hafi yumubiri.
Uhumeka, uzamure igituza n'umutwe hasi, urambure umugongo kandi ufungure umutima.
Sohora, uzamure ikibuno hanyuma usubize inyuma mumwanya wimbwa.
Uhumeka, kanda ikirenge cyiburyo imbere hagati yamaboko, uzamura igituza kandi urebe hejuru.
Sohora, uzane ikirenge cyibumoso imbere kugirango uhure iburyo, uzunguruka imbere uhereye mu kibuno.
Uhumeka, uzamure amaboko yombi hejuru, wagure umubiri wose.
Sohora, uzane amaboko imbere yigituza, usubire kumwanya wo gutangira.
** Inyungu: **
- Komeza umubiri no kongera guhinduka, kunoza igihagararo muri rusange.
- Bitera umuvuduko w'amaraso, kwihutisha metabolism.
- Kunoza imikorere yubuhumekero, kongera ubushobozi bwibihaha.
- Kongera ibitekerezo byo mumutwe no gutuza imbere.
Igihe cyo kohereza: Apr-28-2024
