In lama i lo haw huna rilru leh taksa tana damna thlentu Yoga kalphung (Welcome Home Yoga): Hemi chungchang hi han sawi ila!

Chu nilengin hna thawkrim taka i lo haw huna i hahna leh nawrna i neih chu... Tlemte chawlh hahdam kan duh mai a, kan rilru chhuah zalen kan duh a ni lawm ni? A châng chuan, thil tenawm tak mai hian kan nilengin a tidanglam thei a ni. Chutiang hunah chuan yoga hi thil awlsam tak, mahse thil hlu tak a ni a, in lamah ngei pawh kan taksa leh rilruah thlamuanna a thlen thei a ni. Vawiin hian in lama i lo haw hnua i tih theih tur yoga asanas awlsam tak tak tlemte kan sawi dawn em ni?

Yoga chu eng nge ni tak tak? Engvangin nge kan tan a tha em em?

"Yoga" tih thumal i hriat hian mi thenkhat chuan thil harsa tak leh taksa thawhrimna telh an ngaihtuah thin. Mahse yoga hi a takah chuan a thuk zawkin a awlsam zawk hle. A awlsam zawngin, yoga hi kan rilru, taksa leh thlarau inzawmkhawmtu exercise leh meditation system a ni. Hetah hian taksa dinhmun hrang hrang ( asanas an tih), thawk dan (pranayama) , leh ngaihtuahna (dhyana ) te kan practice thin.

Chuti a nih chuan engvangin nge he yoga hi kan tan a tha?

• Stress a tiziaawm : Yoga hian kan nitin nunah kan rilru hahna leh lungkhamna nasa takin a tiziaawm thei a ni. Ngaihtuah teh, nitin kan lungkhamnaah kan buai lai te, yoga kan tih lai te hian kan thaw leh kan taksa lam kan ngaihtuah ber thin. Zalen takin min hriattir thin. Zirna thenkhatah chuan yoga hian stress nena inzawm hormone cortisol level a tihhniam theih thu an tarlang.
• Taksa chu a inthlak danglam thei: A tam zawkah chuan kan thut a, kan hnathawhna hmun inangah hian kan taksa ruhte chu a nghet a, a nghet lo hle. Yoga asanas hian heng ruh tight tak takte hi zawi zawiin a tizau thin. Tichuan taksa chu a light hle tih a hria a, flexibility a tipung bawk.
• Taksa a tichak : Yoga asana thenkhat a awm a, chungte chuan kan taksa ruh te chu workout tha tak a pe thin. Hei hian taksa ruh chakna a thlen thin . Hei hi hnungzang, kekawrte leh ke ruhte tan a tha hle.
• Rilru ngaihtuah reng turin a pui: Yoga kan tih hian kan thawk leh taksa che vel hi kan ngaihven hle a ngai a ni. Hei hian kan concentration a ti tha hle .
• Zan mut tha tak a nei: Stress a tlahniam a, taksa a hahdam a nih chuan mut pawh a tha hle. Yoga hi mut harsatna nei tan chuan a tha hle.
• Posture a siam \ha: Computer hmaa hun tam tak hmang emaw, phone en emaw chuan an hnungzang chu hmalam pan a ni thei. Yoga hian he posture hi a siam tha thei a ni.

Ngaihtuah teh, heng zawng zawng hi in lamah, sum tam tak seng lovin kan ti thei a nih chuan eng angin nge a hlut ang, a dik em?

In lama yoga pose awlsam tak tak i tih theihte chu engte nge ni?

Okay, chuvangin ni khat chhunga hahna tihziaawmna tur in i thlen hnua i tih theih tur yoga pose awlsam tak tak leh tangkai tak tak thenkhat han en ila. Hengte ti tur hian hmun tam tak emaw, hmanraw bik emaw i mamawh lo. I mamawh chu hmun tlemte leh rilru thlamuanna chauh a ni.

Downward Dog: Lu atanga ke thlengin a inzawm tlat!

Hei hi yoga pose lar tak a ni. A hming hi a mak deuhin a lang thei a, mahse taksa tana hlawkna a thlen dan chu sawifiah theih loh a ni. Kan taksa pum pui hi vawi khatah kan inzawm khawm ang maiin a lang.

Engtin nge tih ang?

1. A hmasa berin khup thla la, i hmaa leiah i kut dah rawh. I ke paliah i awm tur a ni, dawhkan ang maiin. I kut chu i kekawr hnuai lam direct-a awm tur a ni a, i khup chu i hip hnuai lam direct-a awm tur a ni.

2. Tunah chuan thawk la la, i thawk chhuah rualin khup pahnih chu zawi zawiin lei atangin chawi chhuak rawh. I hnute chu han nawr chho rawh.

3. I taksa hi inverted ‘V’ ang maia lang tur a ni.

4. I kutphah chu leiah nghet takin hmet tlat ang che. I kut zungtang chu zau takin theh darh rawh.

5. I ke chu a dinglam thei ang bera dah tum ang che. I kekawrte hian a tir lamah lei a khawih a ngai lo. I hman thiam deuh deuh chuan a tha ang.

6. Zalen takin i lu hnuai lamah dah rawh. I kawr kha strain suh. I theih chuan i navel kha han en teh.

7. Hetiang dinhmunah hian thu la, thawk 5 atanga 10 vel chu a pangngaiin thawk la.

8. A bul tanna hmuna i kir leh hunah khup pahnih chu leiah dah la.

Hei hian eng hlawkna nge a neih?

• Taksa pum pui chu a inzawm khawm a: a kekawrte, a hnungzang chunglam, hamstrings , leh bawnghnute chu a inzawm tha vek a ni.
• Kut leh ke a chak zual zel a.
• Thluak lama thisen kal chu a \ha zawk: Lu chu a hnuai lam a nih avangin, hei hian stress leh mild depression ang chi dinhmunte chu a thunun thei a ni .
• Digestion a ti awlsam.
• Chauhna a tiziaawm.

Tip tlem: A tir lamah i ke dinglam vek tura harsatna i neih chuan khup tlem tal ben pawh a pawi lo. I thiam deuh deuh chuan i tidik thei tawh ang.

Hero Pose (Virasana): Mi huaisen leh chakna hriatna!

A hming ang bawkin he pose hian chakna, heroic feeling a pe ang che. Hei hi khup hrual asana deuh a nih avangin fimkhur taka tih a ngai a ni.

Engtin nge tih ang?

1. A hmasa berin khup thla rawh. I khup chu a inzawm khawm thei a, a nih loh leh an inkarah gap tlemte i dah thei bawk.

2. I ke chu leiah flat takin dah la, i keah ni lovin.

3. I hnute hian lei a khawih tur a ni.

4. I hnungzang chu dinglam hawiin dah rawh. I kekawrte kha ti hahdam la, i rilru chu hmalam pan rawh.

5. I kut chu i khup chungah emaw, i hip-ah emaw i dah thei a, i kutphah chu chunglam emaw hnuailam emaw lam hawiin i dah thei.

6. Hetiang dinhmunah hian minute khat vel awm la, a pangngaiin thawk la.

Hei hian hlawkna a neihte chu:

• A kekawrte, khup leh ke ruhte chu a inzawm tha hle.
• Digestion a pui hle. Mi ṭhenkhat tân chuan chaw ei zawha hetianga tih hian gas ang chi thilte chu a tihtlem thei bawk .
• Ke hahna a tiziaawm.
• Rilru a ti thlamuang a , ngaihtuahna a tipung bawk .

Pawimawh: Khup harsatna i neih chuan he asana i tih lai hian fimkhur hle tur a ni. Chutiang a nih loh chuan Damdawi lam thurawn lak a tha zawk. I hnute chu leiah dah a harsat chuan i hnute hnuaiah pillow te tak te emaw, towel folded emaw i dah thei bawk.

Naupang Pose (Naupang Pose / Balasana): Naupang ang maia zalen!

He thu hi i hre tawh mai thei. A hming ang bawkin pose awlsam tak leh relaxing tak a ni. Naupang tê ang maia zalên, engmah ngaihtuah lo ang maia inhriatna a pe che a ni. Ni khat chhung hna hahthlak tak hnua hetianga tih hi a ropui hle.

Engtin nge tih ang?

1. A hmasa berin khup thla rawh. I ke ruh lian tak takte chu khawih reng rawh. I khup chu i duh angin a zau thei – i dah khawm thei a, a nih loh leh hip-width in i inhlat thei bawk.

2. Thâwk la la, i thawk chhuah rualin zawi zawiin hmalam pan rawh. I rilru chu i kawr inkar (or i kawr chunglam) inkarah dah tum ang che.

3. I hmai chu leiah dah la.

4. I hmaah i kut i phar thei a, a nih loh leh i taksa chu a sir lehlamah i nghat leh thei a, i kutphah chu i han hawi chho thei bawk. I tana nuam tur zawngin ti rawh.

5. Hetiang dinhmunah hian ṭhu la, thawk la la, i taksa chu ti hahdam vek rawh.

6. Hetiang pose-ah hian i duh hun chhung i awm thei. Minute 1-3 vel chu a tawk.

Hei hian hlawkna a neihte chu:

• Taksa hmalam ruhte chu a zawi zawi hle a. A hnungzang chunglam ruh te pawh zawi zawiin a inzawm khawm bawk.
• Thluak a ti thlamuang. Stress leh hahna a tiziaawm.
• It helps reduce back and neck pain , a bik takin lu leh rilru tihhniam a tih chuan.
• Rilruah thlamuanna nasa tak a thlen thin.

Thuruk tlem: I hmai chu leiah i dah harsat chuan pillow te tak te hmangin emaw, i kut chu a chungah dahin, pakhat chu a chungah dah la, a chungah i hmai i dah thei bawk.

Heng yoga asanas te hi tih huna hriat reng tur thil

Yoga hi inelna a ni lo. Chuvangin,

• I taksa thu hi ngaithla rawh:Khawi emaw laiah natna i hriat chuan chu aia nasa zawkah chuan in nawr luih suh. A limit atang chauhvin i practice thei.
• Thâwk lak a pawimawh: Asana apiangah thawk pangngai leh thuk taka thawk tur tih hre reng ang che. I thaw kha vawng tlat suh.
• Thlamuang takin ti rawh: Hlauthawng suh, zawi zawiin fimkhur takin ti rawh. Hei hi nangmah ngeiin thilpek i pek angin ngaihtuah rawh.
• Pum ruak chunga tih a tha ber: chaw ei atanga darkar 2-3 vel, emaw zing lama thil hmasa ber emaw.
• Thawmhnaw nuam tak ha rawh: Thawmhnaw hrual, hrual, awlsam taka che thei tur i ha chuan i rilru a hahdam zawk ang.
• Consistency a pawimawh: Ni khata minute 10-15 vel tih hi kar khatah vawi khat darkar khat tih ai chuan a hlawk zawk.

In lama i lo haw huna yoga thlamuanna dik tak

Nilengin office chair-ah thuin, traffic-ah i tang a, in i thlen chuan i chau tih han mitthla teh. I lu chu thil nen a intlansiak a. Chutih lai tak chuan i room-a kal a, hetiang yoga pose awlsam tlemte i tih hian rei vak lo i tih chuan chu hahna leh rilru hahna chu a reh zauh zauh thin. I taksa hmun hrang hranga thil awm tawhte chu chhuah chhuah ang maiin a lang.

Hei hi taksa damna mai a ni lo. I rilru nen a inzawm tir leh che a ni. Mahni inngaihtuahna hun tlem a ni a, ni khata buaina leh buaina atanga hla tak a ni. He hun tlemte hian i ni pum pui, i nun pum pui, tlem a ti tha zawk turin kawng thui tak a zawh dawn a ni.

He yoga thuchah hi in lamah hruai a ni (Take-Home Message) .

Chuvangin, tunah chuan yoga hi thil mak leh harsa tak a ni lo tih i hrethiam ta. A awlsam em em a, kan taksa leh rilru tan pawh a hlu em em a ni. A bik takin vawiin a kan sawi tawh asanas, Downward Dog , Hero Pose , leh Child’s Pose te hi ni khata hahna tihziaawmna tha tak a ni a, in lamah pawh tih theih a ni.

Yoga hi famkimna zawngna zinkawng a ni lo va, i taksa leh rilru nena inzawmna kawng zawh a ni tih hre reng ang che.

A bul tan hlau suh. Hun engemaw chen hmang la, heng asanas te hi enchhin rawh. Thlamuanna a pek zia chu i hrethiam ang. I taksaa lightness i hriat te, i rilru a zalenna i hriat te... chu chu "Welcome Home Yoga" atanga i dawn tur thilpek tha ber a ni!

` Yoga, Asana, Exercise, Rilru hriselna, Taksa hriselna, Downward Dog, Hero Pose, Naupang Pose, Home Yoga, Stress Reduction, Flexibility