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E tofu tagata uma ma manaʻoga lilo e tupu maualuga ma ia maua se maualuga maualuga. Ae le o tagata uma e laki lava e maua ai lenei o le tuputupu ae homone mo ni nai e le galue i le auala latou te mananaʻo ai. Ia, afai o oe o se tasi i lenei vaega ma saili mo ni auala e faʻateleina ai lou maualuga ona aua neʻi leiloa le faʻamoemoe. E i ai ni nai yoga asana e moni fesoasoani e faʻateleina maualuga.
Afai e te le o mautinoa pe faʻafefea ona fesoasoani le yoga e faʻatele ai le maualuga, ona tatau lea ona e siaki lenei tusitusiga. O le mea muamua e faia e yoga o le faʻaloaloa le ivitū maea ma faʻalauteleina maso. E le naʻo lenei, e fesoasoani le yoga e faʻamama le mafaufau popole, malolo le tino ma faʻasaʻoloto le tuputupu aʻe. Lenei fesoasoani fesoasoani i le faʻateleina le maualuga.
Faitau foi: Meaʻai e Faʻateleina ai le Maualuga
E le mafaitaulia faʻamanuiaga tau soifua maloloina ole yoga. Ae ina ia seleseleina lona sili aoga penefiti tatou manaʻomia ia iloa le saʻo yoga asanas mo faapitoa soifua maloloina faʻafitauli.
O se tuʻufaʻatasiga atoatoa o lelei meaʻai lelei, toʻesea le meaʻai le aoga, faʻamalositino ma yoga fesoasoani i se tasi e faʻateleina le maualuga. Vaʻai i nisi o nei yoga asana e fesoasoani e faʻateleina le maualuga.
1. Adho-Mukha Svanasana (Faʻamau i lalo Taifau)
Laʻasaga-i lea laasaga taualumaga e faʻatino ai Adho-Mukha Svanasana:
a. Faifai lemu i lalo ma ou lima paʻi i le eleele. Lou tino e tatau ona fausiaina se ituaiga o V foliga.
e. O tamatamaivae e tatau ona tusi saʻo i luma o vae ma o le suilapalapa e tatau ona tutusa i le tasi.
i. O lima e tatau ona oomiina agai i le eleele ma o tauʻau tatau ona faʻalauteleina.
o E tatau i taliga ona paʻi i lima i totonu.
u Vaʻai ma ou mata faʻatatau i le pute, tumau i le tulaga mo se minute.
u Manava loloa ona sau lemu ai lea i fafo ma le tulaga.
2. Trikonasana (Triangle Pose)
Laʻasaga-i lea laasaga taualumaga e faʻatino ai Trikonasana:
a. Tu i ou vae faʻamavae ou lima i ou itu. Tuʻu lou vae taumatau i fafo i le ivasefulu degress ma agavale vae i le sefululima tikeri.
e. Sii lemu ou lima i le tauʻau maualuga, ma ou alofilima faʻasaga i le foloa.
i. A maeʻa se manava loloto paʻi lou vae taumatau i lou tamatamai lima taumatau. I le taimi lava e tasi vaʻai ia o loʻo feagai le alofilima agavale faʻatatau i luga o le taualuga.
o Faagaugau malie lou ulu agai i le tino.
u Tumau i le tulaga mo se minute. Toe fai le mea lava lea e tasi i le isi itu.
Sarvangasana (Tauau Tulei)
Laʻasaga-i lea laasaga taualumaga e faʻatino ai Sarvangasana:
a. Taoto i lalo i lalo, ma ou vae ma lima taoto saoloto i luga o le eleele.
e. Faifai lemu ona tulivae ina ia mafai ona faʻapipiʻi vae o ou vae i le eleele.
i. O le faʻaaogaina o ou manava maso faʻaoso lemu ai ou vae ma suilapalapa i luga mai le foloa
o O lima e tatau ona tuu i luga o lou pito i lalo ma saunia se lagolago i ou suilapalapa. Sii lemu i luga ou vae.
u O vae e tatau ona saʻo faʻasino agai i le faʻalo.
f. Piimau i le tulaga mo ni nai sekone ma taumafai e faʻalautele ia i ni nai minute ina ua mavae sina taimi.
4. Bhujangasana (Cobra Pose)
Laʻasaga-i lea laasaga taualumaga e faʻatino ai Bhujangasana:
a. Taoto i lalo o le foloa ma lou manava faʻasaga i le foloa.
e. Manava loloa ona sii lemu lea o lou tino i lalo ma tuʻu i lalo lou tino i lalo.
i. Sii i luga lou ulu ona manava ai lea i fafo.
o Piimau i le tulaga mo le 1-2 minute.
u Toe fai mo lata ile 8-10 taimi.
