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Ahụ dị ala dị ala nwere ike ime ka ị dị mkpụmkpụ na abụba. Mgbe anyị na-arụ ọrụ, anyị na-elekwasị anya na elu ahụ ọkachasị obi na afọ. Otú ọ dị, ọ ga-abụkwa na a na-ahazi apata ụkwụ gị na úkwù gị nke ọma. Nke a pụrụ iche n’ebe ụmụ nwanyị nọ n’ihi na ha kwesiri ijide n’aka na apata ụkwụ ha na hips ha adịghị arọ.
Apata na úkwù na-adị mfe mfe nchịkọta abụba. Ya mere, ọ dị ezigbo mkpa ịrụ ọrụ na mpaghara ndị ahụ. Iji nweta ukwu na úkwù zuru oke, ụmụ nwanyị na-eme ihe ọbụla enwere ike. Site na itinye gels na nri, ụmụ nwanyị na-ahọrọ ụzọ dị iche iche iji weta akụkụ ahụ ma belata nchịkọta abụba site na mpaghara ndị a.
Agbanyeghị, mgbe ị na - arụ ọrụ, ikwesiri ilekwasị anya na ụfọdụ mmemme a kapịrị ọnụ nke na - esure ihe ndị nwere abụba site na mpaghara ndị a ma kpụzie ha. Mmega ga-enyere gị aka ime ka akụkụ ahụ gị dị ala. Yabụ, ịkwesịrị ịga mgbatị ahụ ma ọ bụ gbalịa ụfọdụ yoga. Enwere ọtụtụ mmega yoga ma ọ bụ asanas nke nwere ike inye aka weta apata ụkwụ na hips na ọdịdị. Ọbụna ndị a ma ama na-anwa yoga ịchekwa akụkụ ụzọ ha ma zere ibu ibu.
Ọ bụrụ na ịnweghị oge iji gaa mgbatị ahụ ma ọ bụ chọọ ịchekwa ụfọdụ ndenye aha mgbatị ahụ na-achọghị, mgbe ahụ lee yoga asanas kachasị mma enwere ike ịme n'ụlọ. Yoga asanas ndị a ga-ada ụda ma mee ka apata ụkwụ na úkwù gbanwee. Were anya.
Mmega Yoga Maka apata na Hips:
Utkatasana
Yoga asana a nwere ike itinye mgbatị n'apata ụkwụ gị, mana mgbe ị na-eme omume oge niile, ihe mgbu ga-ebelata, ị ga-enwekwa mgbanwe. Ikwesiri ịgbado ikpere gị ntakịrị wee banye n'ime squat mgbe ume.
Utthita Hasta Padangusthasana
Yoga asana a na-elekwasị anya n'apata ụkwụ na hips. Omume a yoga ọnọdụ kwa ụbọchị ga-ada ala gị apata na ụkwụ gị nnọọ mfe.
Miri squats
Ọ bụ otu n'ime omume kachasị mma maka apata ụkwụ na hips. Ihe omimi miri emi na-enye gị ohere ihulata ma melite mgbanwe nke akụkụ ahụ dị ala. Ọ na - enyere aka tufuo abụba afọ.
Ananda Balasana
Dina ala n’elu akwa yoga. Welite ụkwụ abụọ ọnụ elu wee were ọbụ aka gị jide ha. Womenmụ nwanyị dị ime agaghị eme yoga asana a.
Virabhadrasana 1
A makwaara dị ka onye agha nke 1, egwuregwu yoga a na-arụ ọrụ na apata ụkwụ na akwara afọ.
Virabhadrasana 2
O yiri Virabhadrasana 1. N'ebe a, kama ijikọta aka na namaste, ịkwesịrị ịgbasa ha n'otu n'otu.
Setu Bandhasana
Dina ala ala. n'ute yoga. Kpochie ụkwụ gị ma tinye aka gị n'akụkụ gị na nkwụ na-eche ihu ala. welite úkwù gị n’ala site na nkwado site na ụkwụ na aka. Jide ma dinara ala. Tinyegharịa ugboro 10-15 iji belata apata ụkwụ na abụba hip.
Tri Pada Adho Mukha Svanasana
Nọdụ ala na nkịta na-ada wee bulie ụkwụ aka nri gị elu na ikuku na-akwado onwe gị na aka abụọ na aka ekpe gị. Jide iku ume 5 wee zuru ike. Tinyegharịa aka ekpe. Idozi ahụ dị ezigbo mkpa, yabụ ndị mbido nwere ike chọọ enyemaka.
Baddha Konasana
Yoga a na-akpọkarị Bound Angle Pose, yoga asana a na - arụ ọrụ n'arụ apata gị ma na - emekwa ka mgbanwe dịkwuo elu.
Shalabhasana
Dinara ala n’ute yoga. Debe ọbụ aka gị n'ala ma debe ha. Jiri nwayọ bulie ụkwụ gị ọnụ ma jide ya ume 5. Izuike ma megharịa maka oge 10 iji belata apata ụkwụ na abụba hip.
Viparita Virabhadrasana
Ọ bụ otu n'ime yoga guzo ọtọ nke na-enye ọtụtụ ahụ ike. Guzo na ọnọdụ Virabhadrasana 2, mee ka ahụ gị laghachi azụ ma tinye aka ekpe aka ekpe nke ụkwụ aka ekpe gị. Welite aka nri na ikuku kwụ ọtọ ma jide. Izu Ike ma megharịa ya na aka ekpe.
ole surya namaskar n'otu ụbọchị
