Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ yoga so - momma yɛnka eyi ho asɛm!

So wote nka nso sɛ woabrɛ na wo ho yɛ den kɛse wɔ da no awiei? So w’adwene te nka sɛ wabrɛ paa bere koro no ara mu? Nnipa pii pɛ sɛ wofi ase yɛ apɔw-mu-teɛteɛ pa wɔ mmere te sɛ eyinom mu, nanso ɛyɛ den sɛ wubenya bere ama no, anaasɛ wobɛpaw biribi a ɛfata wo nipadua. Wɔ mmere a ɛtete saa mu no, yoga yɛ ade a ɛyɛ nwonwa a ɛde ayaresa ba wo nipadua ne w’adwene mu bere koro mu.

Dɛn ne Yoga yi?

Sɛ yɛbɛka no tiawa a, yoga yɛ tete Indiafo adeyɛ ne nsusuwii a ɛka adwene ne nipadua bom. Ɛnyɛ apɔw-mu-teɛteɛ a ɛnyɛ den ara kwa. Nneɛma atitiriw abiɛsa na ɛwɔ yoga mu.

• Asanas: Eyi kyerɛ nipadua no gyinabea ahorow a yehu.
• Pranayama : Eyi kyerɛ akwan horow ne ɔkwan a wɔfa so home.
• Dhyana: Eyi yɛ nsusuwii, a ɛkyerɛ sɛ wobɛma adwene no atra baabi biako.

Nnipa pii susuw sɛ sɛ wobɛyɛ yoga a, ɛsɛ sɛ woyɛ nsakrae te sɛ rɔba. Nanso ɛno yɛ adwene a ɛnteɛ koraa . Obiara, wɔ mfe biara mu, betumi ayɛ yoga wɔ ɔkwan a ɛfata ne nipadua so. Yoga akwan bi yɛ mmerɛw yiye na wɔyɛ no nkakrankakra. Sɛ nhwɛso no, nea wɔfrɛ no hatha yoga no yɛ nea nkurɔfo ani gye ho kɛse. Ebetumi ama nipadua no anya ahoɔden, ayɛ nsakrae, na ɛkari pɛ.

Mfaso atitiriw bɛn na ɛwɔ yoga so?

Mfaso pii wɔ yoga a wɔyɛ so. Ma yɛnhwɛ mfaso atitiriw a ɛwɔ so.

Yoga a ɛbɛma nipadua no atumi ayɛ nsakrae kɛse

Yoga tebea horow no trɛw wo ntini mu. Eyi ma n’ayɛ den ne ɔbrɛ so tew, na ɛma ɛyɛ mmerɛw sɛ wobɛkeka wo ho. Nea ɛyɛ nwonwa no, wubetumi afi ase ate nsonsonoe no nka wɔ adapɛn kakraa bi akyi bere a woafi yoga ase no. Nhwehwɛmu ahorow bi ada no adi sɛ yoga adapɛn 8 pɛ betumi ama nsakrae akɔ soro akodu 35%.

Cat and Cow pose ye ma akyi yaw.

1. Nea edi kan no, kotow fam na fa wo nsa abien nyinaa to fam. Ɛsɛ sɛ wo nkotodwe hyɛ w’asen ase tẽẽ na wo nsa nso hyɛ wo mmati ase tẽẽ.

2. Afei, bere a worehome no, bɔ w’akyi te sɛ ɔkraman. Fa wo ti ne wo akyi kyerɛ fam.

3. Afei, bere a worehome no, bɔ w’akyi na ma wo ti ne wo nan so kɔ soro.

4. Yɛ eyi bɛyɛ mprɛnsa.

Yoga a wɔde ma nipadua mu ahoɔden kɔ soro

Yoga akwan bi te sɛ Ashtanga yoga ne power yoga yɛ ntɛmntɛm kakra. Wɔma nipadua no ntini ahoɔden yɛ kɛse. Nanso akwan a ɛnyɛ den te sɛ hatha yoga mpo betumi aboa wo ma woanya ahoɔden .

Pose te sɛ kraman a ɔba fam, ɔkraman a ɔforo kɔ soro, ne plank pose hyɛ nipadua no atifi den . Gyinabea a wogyina hɔ, titiriw bere a wokura mu kakra no hyɛ ntini a ɛwɔ nan ne yafunu mu no den.

Plank Pose ye ma yafunu mu ntini.

1. Sɛnea ɛte wɔ Cat and Cow pose mu no, kotow na fa wo nsa to fam.

2. Afei ma w’asen so na teɛ wo nan wɔ w’akyi.

3. Twe wo yafunu mu ntini mu den na ma wo nipadua no nkɔ tẽẽ, te sɛ nea woresiesie wo ho sɛ wobɛyɛ push -up.

4. Kura saa gyinabea yi mu kakra, home saa. Sɛ ɛyɛ den a, wubetumi nso de wo nkotodwe ato fam.

Yoga a wɔde ma sɛnea obi gyina hɔ yiye

Sɛ wo nipadua no yɛ den na ɛyɛ mmerɛw a, sɛnea wugyina hɔ no bɛyɛ fɛ ara kwa. Yoga tebea horow hyɛ wo ntini atitiriw no mu den. Eyi bɛboa wo ma woatra ase agyina hɔ tẽẽ . Slouching bɛyera kɛkɛ.

Afei nso, sɛ woyɛ yoga a, wunya wo nipadua ho ntease pa (nipadua ho nimdeɛ). Enti sɛ wo gyinabea nyɛ papa a, wubehu sɛnea wubesiesie no ntɛm.

Bridge Pose: Pose a ɛma akyi yaw no so tew

1. Da fam a w’ani kyerɛ fam. Fa wo nsa to w’afã, na wo nsateaa hwɛ fam.

2. Kotow wo nkotodwe na fa wo nan si fam.

3. Afei ma w’asen so nkakrankakra kɔ soro. Ɛsɛ sɛ wote nka sɛ w’asen ne w’asen mu atrɛw yiye.

4. Ɛnsɛ sɛ wote ɛyaw biara nka wɔ wo kɔn mu bere a wowɔ saa tebea yi mu no. Sɛ wowɔ kɔn mu haw biara a, nyɛ eyi.

5. Sɛ wopɛ sɛ woyɛ no yiye kakra a, fa wo nsa hyɛ w’asen a wɔama so no ase.

Yoga a wɔde tew adwennwen so na wɔda yiye

Nkate a ɛma obi ho dwo no bere a woayɛ yoga akyi no yɛ nea wontumi nkyerɛkyerɛ mu. Wɔ yoga mu no, yɛde yɛn adwene si yɛn home so titiriw , na ɛboa ma dadwen ne adwennwen so tew.

Yoga nso yɛ ano aduru kɛse ma wɔn a wɔda a wontumi nna no. Nhwehwɛmu ada no adi sɛ nnipa pii a wɔyɛ yoga da biara da no da yiye, na ɛkɔ akyiri anadwo.

Nan a ɛkɔ soro wɔ ɔfasu no so no ye sɛ wobɛyɛ ansa na woada.

1. Kɔ ɔfasu bi ho na fa w’asen gyina so denneennen.

2. Afei da fam na fa wo nan abien no nyinaa to ɔfasu no so tẽẽ.

3. Mma wo nkotodwe nnyɛ den dodo, ma ɛnyɛ mmerɛw kakra.

4. Tena hɔ saa simma kakraa bi. Eyi bɛtew ɔbrɛ a ɛwɔ wo nipadua ne w’adwene mu no so kɛse.