**Vajrasana (Thunderbolt Pose)**
Nọdụ ala n'ọnọdụ dị mma na mkpịsị ụkwụ gị dabere n'ikiri ụkwụ gị.
Gbaa mbọ hụ na mkpịsị ụkwụ ukwu gị anaghị adabakọ.
Tinye aka gị ntakịrị n'apata gị, jiri mkpịsị aka gị na mkpịsị aka ndị ọzọ na-eme okirikiri.
**Uru:**
- Vajrasana bụ ọnọdụ ịnọdụ ala na-ejikarị na yoga na ntụgharị uche, nke nwere ike belata mgbu sciatica nke ọma.
- Na-enyere aka mee ka uche dị jụụ ma kwalite ịdị jụụ, karịsịa bara uru mgbe nri gasịrị maka mgbaze.
- Nwere ike ibelata ọnya afọ, oke acid gastric, na ahụ erughị ala afọ ndị ọzọ.
- ịhịa aka n'ahụ ma na-akpali irighiri akwara jikọtara ya na akụkụ ọmụmụ, bara uru maka ndị nwoke nwere mpi fụrụ akpụ n'ihi oke ọbara.
- na-egbochi hernias nke ọma ma na-eje ozi dị ka ezigbo mgbatị ahụ tupu ịmụ nwa, na-ewusi akwara pelvic ike.
**Siddhasana (Adept Pose)**
Nọdụ ala na ụkwụ abụọ gbatịpụrụ n'ihu, gbadaa ikpere aka ekpe, tinye ikiri ụkwụ na perineum nke apata aka nri.
Kpọọ ikpere aka nri, jide nkwonkwo ụkwụ aka ekpe, ma dọpụta ya n'akụkụ ahụ, na-etinye ikiri ụkwụ n'akụkụ perineum nke apata ụkwụ aka ekpe.
Tinye mkpịsị ụkwụ ụkwụ abụọ n'etiti apata ụkwụ na ụmụ ehi. Jiri mkpịsị aka gị mepụta okirikiri ma tinye ha n'ikpere gị.
**Uru:**
- Na-akwalite ntinye uche na ntụgharị uche dị irè.
- Na-eme ka mgbanwe azụ azụ na ahụike dịkwuo mma.
- Na-akwalite nguzozi nke anụ ahụ na nke uche na udo nke ime.
**Sukhasana (dị mfe)**
Nọdụ ala na ụkwụ abụọ gbatịpụrụ n'ihu, gbadaa ikpere aka nri, ma tinye ikiri ụkwụ n'akụkụ pelvis.
Kwuo ikpere aka ekpe wee kpochie ikiri ụkwụ aka ekpe n'ụkwụ aka nri.
Jiri mkpịsị aka gị mepụta okirikiri ma tinye ha n'ikpere gị.
**Uru:**
- Na-akwalite mgbanwe ahụ na nkasi obi.
- Na-enyere aka belata esemokwu na ụkwụ na ọkpụkpụ azụ.
- Na-akwalite izu ike na obi iru ala.
Padmasana (Lotus Pose)
● Nọdụ ala ma gbatịa ụkwụ abụọ n'ihu, gbadaa ikpere aka nri, jidekwa nkwonkwo ụkwụ aka nri, tinye ya n'apata ụkwụ aka ekpe.
● Tinye nkwonkwo ụkwụ aka ekpe n'apata ụkwụ aka nri.
● Tinye ikiri ụkwụ abụọ n'akụkụ ala afọ.
Uru:
Na-enyere aka melite ọnọdụ ahụ na nguzozi.
Na-enyere aka na-ebelata esemokwu na ụkwụ na sacrum.
Na-eme ka izu ike na udo dị n'ime.
**Tadasana (Ugwu Pose)**
Guzosie ike n'ụkwụ ọnụ, ogwe aka kwụgidere n'akụkụ gị, ọbụ aka chere ihu n'ihu.
Jiri nwayọọ bulie ogwe aka gị elu, yiri ntị gị, mkpịsị aka na-atụ aka elu.
Jikwaa nhazi nke ahụ gị dum, na-eme ka ọkpụkpụ azụ gị kwụ ọtọ, na-etinye aka n'afọ, na ubu dị jụụ.
**Uru:**
- Na-enyere aka melite ọnọdụ na nkwụsi ike na ọnọdụ guzoro ọtọ.
- Na-eme ka uru ahụ dị na nkwonkwo ụkwụ, ụkwụ, na ala azụ.
- Na-akwalite nguzozi na nhazi.
- Na-akwalite ntụkwasị obi onwe onye na nkwụsi ike nke ime.
**Vrikshasana (Osisi Pose)**
Jikọta ụkwụ ọnụ, na-etinye ụkwụ aka ekpe gị n'apata ụkwụ dị n'ime nke ụkwụ aka nri gị, dị nso na pelvis dị ka o kwere mee, na-edozi nguzozi.
Weta ọbụ aka gị ọnụ n'ihu obi gị, ma ọ bụ gbatịa ha elu.
Nọgide na-eku ume nke ọma, lekwasị anya gị, ma kwado nguzozi.
**Uru:**
- Na-akwalite ike na mgbanwe na nkwonkwo ụkwụ, nwa ehi na apata ụkwụ.
- Na-akwalite nkwụsi ike na mgbanwe na ọkpụkpụ azụ.
- Na-akwalite nguzozi na itinye uche.
- Na-akwalite ntụkwasị obi na udo nke ime.
**Balasana (Ụdị nwata)**
Kwuo ikpere n'ala n'elu akwa yoga nwere ikpere dị iche iche, na-ejikọta ha na úkwù, mkpịsị ụkwụ na-emetụ, na ikiri ụkwụ na-agbanye azụ.
Jiri nwayọọ nwayọọ na-aga n'ihu, na-ebute ọkpọiso gị n'ala, ogwe aka na-agbatị n'ihu ma ọ bụ nọrọ jụụ n'akụkụ gị.
Na-eku ume nke ukwuu, na-eme ka ahụ gị dị jụụ dị ka o kwere mee, na-ejigide ọnọdụ ahụ.
**Uru:**
- Na-ebelata nchekasị na nchekasị, na-akwalite ntụrụndụ nke ahụ na uche.
- Na-agbatị ọkpụkpụ azụ na úkwù, na-ebelata esemokwu n'azụ na olu.
- Na-akpali usoro nri nri, na-enyere aka na-ebelata afọ ntachi na afọ erughị ala.
- Na-eme ka iku ume dị omimi, na-akwalite iku ume nke ọma ma na-ebelata ihe isi ike iku ume.
**Surya Namaskar (Ekele Anyanwụ)**
Guzosie ike n'ụkwụ ọnụ, aka na-ejikọta ọnụ n'ihu obi.
Kukuo ume, welie aka abụọ n'elu, gbatịa ahụ dum.
Na-ekupụ ume, gbadaa n'ihu site n'úkwù, jiri aka na-emetụ ala dị ka nso ụkwụ dị ka o kwere mee.
Inhale, kwụghachi ụkwụ aka nri azụ, na-agbada ikpere aka nri ma na-akụ azụ azụ, welie anya.
Exhale, weghachite ụkwụ aka ekpe iji zute aka nri, na-akpụ ọnọdụ nkịta chere ihu ala.
Kuku ume, wedata ahụ n'ime ọnọdụ plank, na-eme ka ọkpụkpụ azụ na úkwù kwụ ọtọ, legide anya n'ihu.
Na-ekupụ ume, wedata ahụ n'ala, na-eme ka ikpere gị dị nso na ahụ.
Inhale, bulie igbe na isi n'ala, gbatịa ọkpụkpụ azụ na imeghe obi.
Kupụ ume, bulie úkwù wee laghachi azụ n'ọnọdụ nkịta chere ihu ala.
Kukuo ume, gbatịa ụkwụ aka nri gaa n'ihu n'etiti aka gị, na-ebuli obi na ile anya elu.
Exhale, weta ụkwụ aka ekpe gaa n'ihu izute aka nri, na-atụgharị n'ihu site na hips.
Kukuo ume, welie aka abụọ n'elu, gbatịa ahụ dum.
Exhale, weta aka ọnụ n'ihu obi, laghachi na ọnọdụ mmalite.
**Uru:**
- Na-ewusi ahụ ike ma na-eme ka mgbanwe dịkwuo elu, na-eme ka ọnọdụ zuru ezu dịkwuo mma.
- Na-akwalite mgbasa ọbara, na-eme ka metabolism dị ngwa.
- Na-eme ka ọrụ iku ume dịkwuo mma, na-abawanye ikike ngụgụ.
- Na-akwalite nlebara anya nke uche na udo nke ime.
Oge nzipu: Eprel-28-2024
