International Day Of Yoga 2019: 10 Yoga Poses E Aveʻese Le Manava Manava

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Tatau Matamata

Aua le misia

Fale Soifua Maloloina Manuia Wellness oi-Amritha K E Amritha K. ia Iuni 20, 2019

O le leai o se faʻamalositino ma se ituaiga olaga faʻapaleni, faʻatasi ai ma isi mea taua e fesoasoani i le atinaʻeina o gaʻo teu i lou tino, aemaise lava i lou manava. E pei o se suʻesuʻega fou, na maua ai o le tele o gaʻo faataamilo i le manava ua manatu e sili atu le leaga nai lo le soona mamafa. E manaʻomia le maaa manava e faigata tele ona lafoa.





Yoga

Ua faʻaalia mai i suʻesuʻega le manava o le manava e mafai ona faateleina ai le aʻafia i le maʻisuka ituaiga 2, maʻi fatu, stroke, toto toto e oʻo lava ile kanesa Faʻataʻitaʻia yoga ua faʻamaonia o se aoga metotia mo le leiloa o faʻaopoopoga gaʻo i ou manava. Yoga ei ai le paoa e faʻapitoa faʻaititia mamafa mai vaega faapitoa o le tino ma ua manatu o le sili ona aoga metotia e faʻaititia manava gaʻo [1] .

E tusa ai ma le International Day Of Yoga, 2019, ia matou iloa le 10 lelei yoga poses e mafai ona fesoasoani ia te oe leiloa le manava gaʻo.

Yoga Faʻatau Mo le Leiloa o Manava Manava

1. Bhujangasana poʻo cobra pose

O le faʻailoga e maua ai lona igoa aua e pei o se asipi i luma tonu o lona osofaʻiga. O se tulaga e masani ona fautuaina mo tagata e maua i manava manava. E fesoasoani ile faʻamalosia ole abs ma aveʻese le manava gaʻo. E mafai ai foi ona fetuʻutuʻu le pito i luga o le tino [lua] .



Yoga

Laasaga 1: Taoto i lalo lou manava ma tuu ou vae vavalalata faatasi ma tamatamaivae vae i luga o le eleele. Sitepu 2: Tuʻu ou alofilima i autafa o lou tauʻau ma tuʻu le muaulu i luga o le eleele.

Laasaga 3: Faʻaalu loloto ma ea i luga lou ulu i luga i le vaega o le sami. Taumafai e vaʻai i le taualuga.



Laasaga 4: Taofi le tulaga i le 60 sekone. Manava ma manava loloto i totonu atoa.

Laasaga 5: Toe foʻi ile tulaga muamua a o e manava loloto.

Laasaga 6: Toe fai le gaioiga 3-5 taimi.

2. Tadasana poʻo le faʻatutuina o le mauga

O se faʻamafanafanaina, o lenei yoga asana e aoga tele i le faʻaitiitia o le manava gaʻo. E faʻalelei atili ai le taamilosaga o le toto, ma fesoasoani ai i lou tino e susunuina lena lapoʻa gaʻo [3] .

Yoga

Laasaga 1: Tu i ou vae ma faʻasalalau ou mulivae.

Laasaga 2: O le itu i tua e tatau ona saʻo ma lima e tatau ona i itu taʻitasi o le tino.

Laasaga 3: Manava loloto ma faʻaloaloa le tuasivi.

Laasaga 4: Siʻi i luga le alofilima i luga aʻe o le ulu.

Laasaga 5: Sii i ou tapuvae ma tu i ou tamatamaivae.

Laasaga 6: Fai lenei 10 taimi.

3. Uttasana poʻo le tu i luma loloʻu

Lenei tulaga o le a fesoasoani fetaomi le manava ma oe o le a punou i luma e lea o le a fesoasoani faaitiitia manava. O le malosi faʻamalosia i lou manava fesoasoani i le aveʻesea o le aoga gaʻo [4] .

Yoga

Laasaga 1: Faʻasaʻo lou tua ma manava loloa a o e siʻi lou lima.

Laasaga 2: Punou i luma aoe manava ma aapa atu i le eleele ma ou lima.

Laasaga 3: A o e tago atu i le foloa ia teu pea ou lima.

Laasaga 4: Faʻapea foi, tago i ou tamatamaivae ma tapuvae.

Laasaga 5: Tumau i le tulaga mo se minute ma lou manava tuu i totonu.

Laasaga 6: Mulimuli ane, manava i fafo ma toe foi mai i le tulaga tulaga.

Laasaga 7: Toe fai le 10 taimi lea.

4. Paschimottanasana poʻo le nofo i luma loloʻu

Lenei faʻatupuina stimulate le ogatotonu o le la plexus (neula o le agaalofa faiga i le lua o le manava) ma o lea fesoasoani leo lou manava. E ese mai lena, yoga asana e aoga mo le faʻatautaia o faʻafitauli digestive foi [5] .

Yoga

Laasaga 1: Nofo saʻo ma ou vae faʻaloaloa i luma.

Laasaga 2: Faʻatutu lou tuasivi, faʻamaʻa ma faʻaloaloa ou lima i luga aʻe o lou ulu e aunoa ma le punou o ou tulilima.

Laasaga 3: Punou lemu ma paʻi i ou vae.

Laasaga 4: Manava i totonu ma taofi lou manava i totonu ma taumafai e taofi le tulaga mo 60-90 sekone.

Laasaga 5: Tuʻu lou ulu i lalo ma manava i fafo.

Laasaga 6: Toe fai le 10 taimi lea.

5. Naukasaan poʻo vaʻa vaʻaiga

O se tasi o yoga sili ona aoga faʻatulagaina mo le faʻateʻaina o manava gaʻo, o le vaa tuʻu konekarate ou manava manava ma fesoasoani leo lou abs foi [6] .

Yoga

Laasaga 1: Nofo ma ou vae faʻaloaloa i luma.

Laasaga 2: Faʻasaʻo lou tua.

Laasaga 3: Manava loloto i totonu ma manava, ao siʻi lou ulu, fatafata, ma vae mai le eleele.

Laasaga 4: Taofi le tulaga mo le 30-60 sekone, a o manava masani.

Laasaga 5: Manava, ona manava loloto lea, lemu lemu ma toe foʻi i lou tulaga muamua.

Laasaga 6: Toe fai mo le 10 taimi.

6. Pavanamuktasana poʻo le matagi e faʻaola ai le matagi

O se tasi o yoga sili ona lelei e faʻatupuina mo le manava manava ma kesi, faʻamaluluina e le matagi le faʻatonuina o lona igoa. Lelei tele mo deflating bloat ma faʻaititia kesi, o le pose fesoasoani faʻamalosia le kolone, laʻau laiti, ma le manava. Talu ai o ou tulivae faia mamafa i lou manava, le tulaga mafai ona fesoasoani faʻamalosia le mu o le manava gaʻo [7] .

Yoga

Laasaga 1: Tafafa faʻatafa i ou tua ma vae uma lua faʻaloaloa faʻasolosolo i ou luma.

Laasaga 2: Aumai lemu le tulivae taumatau i luga i totonu o lou fatafata ma uu i ou lima uma mo 20 manava (2 minute).

Laasaga 3: A maeʻa, sui i le isi itu.

Laasaga 4: Toe fai mo le sili atu 7-10 taimi, ae tuʻua le 15-sekone va.

7. Dhanurasana poʻo le faʻatulagaina o le aufana

Faʻaigoaina foi o le bow bow, e fesoasoani e faʻapipiʻi lou manava ma fesoasoani e faʻalautele lou manava, tua, ogavae, lima ma le fatafata. Ole faʻatinoina masani ole pose e mafai ona fesoasoani lelei ia te oe ile leiloa o le manava o le manava, aua e aoga ai le tele o omiga i luga o ou maso maso [6] .

Yoga

Laasaga 1: Taoto lemu i lou manava.

Laasaga 2: Sii i tua ou vae i tua ma tuu ou lima i tua o ou taliga.

Laasaga 3: Ia uu ou tamatamaivae i ou lima.

Laasaga 4: Lagolago lou tino mamafa i lou manava.

Laasaga 5: A o manava loloto, taumafai e siʻi maualuga ou tulivae.

Laasaga 6: Uu le tulaga i le 15 i le 30 sekone, a o manava masani.

Laasaga 7: Manava ma lemu lemu, faʻaloaloa lou tino.

8. Chaturanga dandasana poʻo lalo laupapa

A o faia lenei tulaga, oe masani ona liua lou tino i se laupapa. E fesoasoani faʻamalosia ma faʻalogologo i tapulima, lima, maso manava, autu, ma lalo pito i tua, lea aveʻesea le le manaʻomia gaʻo teuina faʻataʻamilo lou manava [7] .

Yoga

Laasaga 1: Tafafa faʻalelei ile foloa.

Laasaga 2: Sii lemu i luga o ou lima ma tamatamai vae, manava lemu.

Laasaga 3: A o manavaina, tuʻu i lalo lou tino i lalo i le afa o le tulei-i luga, ina ia tutusa lima i luga ma le foloa.

Laasaga 4: Taumafai e taofi le tulaga mo le 10-15 sekone.

9. Pranayama

O se ituaiga o manava faʻamalositino, o le faʻasologa o manava faʻamalositino mafai ona fesoasoani i ou ab maso ia faʻamalosia.

Yoga

Laasaga 1: Nofo i le tulaga lotus ma lou tua tu saʻo.

Laasaga 2: Manava i totonu mai lou manava ma manava lemu.

Laasaga 3: Toe fai mai le 15-20 taimi.

10. Surya namaskar po o le faʻafeiloaʻiga a le la

O le faʻataʻitaʻia o lenei gaioiga e fesoasoani e faʻamalositino toetoe lava o vaega uma o lou tino. E sefulu ma le lua tulaga eseese i le surya namaskar e aofia ai le tele i luma ma tua i tua, lea e mafai ona fesoasoani i le faʻaititia o lena sili gaʻoa faataamilo i lou manava [8] .

Yoga Vaʻai Tusitusiga Faʻasino
  1. [1]Bernstein, A. M., Bar, J., Ehrman, J. P., Golubic, M., & Roizen, M. F. (2014). Yoga i le puleaina o le lapoʻa ma lapoʻa. American Journal of Lifestyle Medicine, 8 (1), 33-41.
  2. [lua]Mueller, D. (2002). Yoga togafitiga .ACSMS Soifua Maloloina Maloloina J, 6 (1), 18-24.
  3. [3]Zerf, M., Atouti, N., & Ben, F. A. (2017). Manava o le manava ma la latou faʻatasiga ma le tino atoa: gaʻo tufatufaina ma tufatufaina Tulaga o Algerian talavou tama aʻoga aʻoga maualuga Faʻaleaʻoga faʻapitoa o tamaiti aʻoga, 21 (3), 146-151.
  4. [4]Gailey, J. A. (2015). Suiga o le tioata-tioata: Fafine feusuaʻiga faʻamalosi fafine e ala i le taliaina o le tino.Faʻaiga feusuaʻi: ​​Faʻatonuga fou i le talitonuga ma le faʻamalosia, 51-66.
  5. [5]Stanley, J. (2017) .O Tino Uma Yoga: Tuʻu le Fefe, Alu i luga o le fala, Alofa I Lou Tino. Tagata faigaluega Lomitusi.
  6. [6]Swartz, JM, & Wright, YL (2015). O le atamai o homone e masani ona tutupu i le menopause, perimenopause, ma le premenopause: Faʻafefea ona faapaleni le estrogen, progesterone, testosterone, tuputupu ae o le homone e faʻamalolo ai le inisalini, adrenals, o le thyroid ua leiloa gaʻo gaʻo (Vol. 7) . Lulu. Kom.
  7. [7]Tate, A. (2016). Iyengar Yoga mo Tina: Aʻoaʻoga Suiga i se Nonformal Aʻoga Siosiomaga. Fou Faʻasinoga mo Aʻoaʻoga ma le Aʻoaʻoga, 2016 (147), 97-106.
  8. [8]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Faʻamalosi, fulafula, ma faʻataʻitaʻiga ole yoga.Fomaʻi psychosomatic, 72 (2), 113.
  9. [9]Lee, J. A., Kim, J. W., & Kim, D. Y. (2012). Aʻafiaga o yoga faamalositino luga serum adiponectin ma metabolic syndrome mafuaʻaga i obesite postmenopausal fafine. Menopause, 19 (3), 296-301.
  10. [10]Cramer, H., Thoms, M. S., Anheyer, D., Lauche, R., & Dobos, G. (2016). Yoga i fafine e maua i le manava ova - o se faʻataʻitaʻiga faʻatonutonuina faʻataʻitaʻi.Deutsches Ärzteblatt International, 113 (39), 645.

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