###Obere úkwù
** Nkọwa: **
Na ọnọdụ dị ala, otu ụkwụ n'ihu, ikpere na-adịgide, ụkwụ ọzọ gbatịrị azụ, na mkpịsị ụkwụ ukwu dị n'ala. Jiri anya gị dị elu gaa n'ihu ma tinye aka gị n'akụkụ ụkwụ gị ma ọ bụ bulie ha ka ha nwee nguzozi.
** Uru: **
1
2. Mee ka ụkwụ sie ike ma hip upcles iji meziwanye nguzosi ike.
3. Gbasaa obi na ngụgụ iji kwalite iku ume.
4. Meziwanye usoro nri ma kwalite ahụike nke akụkụ ahụ nke afọ.
### Bieon Pose
** Nkọwa: **
Na pideon na-ebugharị, otu ikpere lekwasịrị anya n'ihu ahụ, ya na mkpịsị ụkwụ na-eche ihu. Gbasaa ụkwụ na azụ, dobe mkpịsị ụkwụ ya n'ala, ma were ahụ ga-aga n'ihu na-enwe nguzozi.
** Uru: **
1
2. Meziwanye mgbanwe na-agbanwe agbanwe na ngagharị.
3 Meekwa ka nrụgide na nchekasị, ịkwalite izu ike na udo nke obi.
4
###Plank pose
** Nkọwa: **
Na plaky ụdị, ahụ na-ejigide ahịrị kwụ ọtọ, nke aka na mkpịsị aka na-akwado ya, a na-ejikọ ya na anụ ahụ, isi akwara ahụ adịghị njọ ma ọ bụ na-ada.
** Uru: **
1. Mee ka akụkụ akwara, ọkachasị ngbanwe abodomi na transmerinis transdomis.
2. Ọkwamara nkwụsi ike na ikike itule.
3. Mee ka ike nke ogwe aka, ubu, na azu.
4
### PLOS
** Nkọwa: **
N'ime ụdị ihe ubi, ahụ na-edi iche na ala, a na-etinye aka n'ala, aka na-eche ihu ihu. Jiri nwayọ bulie ụkwụ gị ma na-etolite ha n'isi ruo mgbe mkpịsị aka gị.
** Uru: **
1. Gbasaa spain na olu iji belata esemokwu na olu na olu.
2. Mee ka thyroid na adrenal gland, na-akwalite metabolism.
3. Meziwanye usoro ikuku ma kwalite ọbara.
4. Tinye isi ọwụwa na nchekasị, na-akwalite izu ike na nke uche.
### Pose raara nye Sage MarichI a
** Nkọwa: **
Na-ekele Mary maara ihe, otu ụkwụ na-agbatị, a na-agbatị ụkwụ, a na-agbatị ahụ anya, ma aka ya ga-ejide ihu ma ọ bụ nkwonkwo ụkwụ iji nọgide na-enwe nguzozi.
** Uru: **
1. Tọọ apata ụkwụ, ukwu, na spain iji meziwanye mgbanwe ahụ.
2. Gbaa ike na isi akwara, ma na-eme ka ọnọdụ dịkwuo mma.
3. Na-akpali iri nri ma na-akwalite nri nri.
4. Meziwanye nguzozi na nkwụsi ike.
###Pose raara nye Sage Marichi c
** Nkọwa: **
Na kelee ya na Mary Mary C POSOS, otu ụkwụ na-agbaze n'ihu ahụ, a na-agbanye mkpịsị ụkwụ ya, akụkụ ahụ na-aga n'ihu, na nkwonkwo ahụ na-aga n'ihu .
** Uru: **
1
2. Gbaa ike na isi akwara, ma na-eme ka ọnọdụ dịkwuo mma.
3. Na-akpali iri nri ma na-akwalite nri nri.
4. Meziwanye nguzozi na nkwụsi ike.
### agbadoro usenfly pose
** Nkọwa: **
Ke Supine Butterfly Pose, dina n'akụkụ ala, zoo ikpere gị, gwakọta ụkwụ gị, ma dọba aka gị n'akụkụ abụọ nke ahụ gị. Jiri nwayọ mee ka ahụ gị zuru ike ma mee ka ikpere gị sie ike.
** Uru: **
1. Wepụ esemokwu na úkwù na ụkwụ, ma belata sciatica.
2. Gbanyụọ ahụ, belata nrụgide na nchekasị.
3. Na-akpali akụkụ ahụ dị n'afọ ma na-akwalite nri nri.
4. Mee ka mgbanwe na nkasi obi.
Ọ bụrụ na ị nwere mmasị na anyị, biko kpọtụrụ anyị
Oge Post: Mee-18-2024
