Njira yosavuta yochiritsira mzimu ndi thupi, kuseka yoga

"Laughter Yoga" kapena Laughter Yoga, masewera omwe amasintha moyo wanu kukhala wabwino ndikukupangitsani kukhala osangalala. Chithandizo chachilendochi chimachitika m'magawo atatu kuti tiphunzire nawo limodzi.
Gawo loyamba:
Ndi nthawi yotalikitsa, pamene munthuyo amatsogolera mphamvu zake zonse kuti atalikitse minofu iliyonse ya thupi lake popanda kuseka. Pali zochitika zambiri zolimbitsa thupi za "yoga" zomwe cholinga chake ndi kuchita masewera olimbitsa thupi onse a thupi, ndipo zofunikira kwambiri mwa izi ndi izi:
1 - Cobra mode
- Gona pansi molunjika (nkhope yoyang'ana pansi).
- Kuyika zikhato za manja pansi pafupi ndi nthiti za m'chifuwa.
Pangani mpweya wozama uku mukukankhira manja onse pansi.
Kwezani chifuwa ndi mutu mmwamba, kusunga zala kukhudza pansi.
- Wonjezerani mikono (mikono yotambasulidwa) mukukhala pamalo awa kwa masekondi 30.
2- Gulugufe mode
- Khalani pansi kuti msana ukhale wowongoka.
- Ikani zidendene za mapazi kuyang'anizana.
- Kukokera zidendene za mapazi ku chiuno.
Gwirani akakolo ndi manja onse awiri uku mukukankha zidendene.
- Khalani motere kwa mphindi ziwiri.
Kokani mpweya wozama, ndikusuntha thupi pang'onopang'ono kumbali ya chiuno momwe mungathere.
- Khalani pamalo amenewa kwa mphindi imodzi.

3- Mwana mode
- Tengani malo ogwada pansi kuti pakhale mtunda pakati pa mawondo pamzere womwewo wa pelvic.
Kukhudza zala za mapazi mpaka pansi.
Kutsitsa matako (kukhala pa zidendene).
Exhale, tembenuzani thupi (kulipendekera kutsogolo) kuti mphumi ikhudze pansi.
Pumulani mikono kumbali ya thupi ndi kumbuyo kuti zikhatho zikhale mmwamba.
- Khalani motere kwa mphindi ziwiri.
- Kupuma bwinobwino.
4- Kupindirira kutsogolo moyimirira  
Kuyimirira pamalo athyathyathya mowongoka ndi mapazi pamzere womwewo wa mapewa (phazi lililonse motalikirana ndi linalo pamtunda womwewo wa mzere wa mapewa).
Mikono pafupi ndi thupi.
Pumulani mpweya uku mukuwerama kuchokera kudera la chiuno.
Kusunga miyendo mowongoka ndipo kumtunda kwa thupi kumalendewera bwino.
- Yesetsani kufika pansi pang'onopang'ono, kukoka mapewa kutali ndi khutu kupita ku pelvis.
- Khalani pamalo amenewa kwa mphindi imodzi.

5- Zochita zolimbitsa bondo molunjika pachifuwa.
- Gona pansi mowongoka chagada.
- Kuwongola miyendo pansi.
Tengani mpweya kasanu, kenaka mupume mozama.
Kwezani manja kunja kwa thupi pamwamba pa mutu.
- Tambasulani thupi mpaka kutalika kwake.
Tengani mpweya kasanu, ndikutulutsa mpweya mozama.
Phimbani bondo lakumanja la mwamunayo ndikulikokera ku chifuwa.
Tengani kuya komweko kawiri.
Bweretsani phazi lakumanja kumalo ake oyambirira pansi molunjika.
Bwerezani masitepe ndi mwendo wakumanzere.
Bwerezani zolimbitsa thupi katatu ndi mwendo uliwonse.

Amayi siteji yachiwiri Ndi siteji ya kuseka, pamene munthuyo amayamba kuseka pang'onopang'ono ndi kumwetulira mpaka kufika ku chiseko chakuya kuchokera m'mimba kapena kuseka kwambiri, kulikonse kumene angafikire poyamba.
Amayi siteji yachitatu Ndi siteji ya kusinkhasinkha pamene munthuyo amasiya kuseka, kutseka maso ake ndi kupuma popanda kupanga phokoso ndi kukhazikika kwakukulu.
Kuseka yoga kumapindulitsa komanso kumathandizira kusinthasintha komanso kumachepetsa nkhawa:
Kuseka yoga kungatithandize kusintha maganizo athu mumphindi potulutsa ma endorphin m'maselo a ubongo, kutipangitsa kukhala ndi tsiku losangalala. Kuseka yoga ndiye njira yachangu, yothandiza komanso yotsika mtengo kwambiri yochepetsera nkhawa.
Ubwino paumoyo:
Kuseka yoga kumathandiza kulimbikitsa chitetezo cha m'thupi m'thupi, komanso kumathandiza kuchepetsa kuthamanga kwa magazi kwa odwala omwe ali ndi kuthamanga kwa magazi komanso kumathandiza anthu odwala matenda a shuga, ndipo kuseka yoga kumathandizira kuchotsa kusungulumwa ndi nkhawa, komanso zizindikiro zina zachipatala.
Ubwino pa ntchito:
Ubongo umafunika 25% mpweya wochuluka kuti ugwire bwino ntchito, ndipo masewera olimbitsa thupi amatha kuonjezera kutuluka kwa okosijeni m'thupi komanso magazi makamaka, zomwe zimathandiza kuti ntchito ikhale yabwino. Kuseka yoga kumathandizira kulimbikitsa luso, zomwe zimathandizira kukwaniritsa bwino kwambiri pantchito zamakampani. Kuseka yoga kumathandiza kulimbikitsa kulankhulana pakati pa anthu ndi kukhazikitsidwa kwa gulu ndi mzimu wamagulu, ndipo kumathandiza kumanga ndi kukulitsa kudzidalira komanso kulimbikitsa anthu kuti achoke m'malo omwe amadzitonthoza (Comfort Zone).
Kuseka Ngakhale Mukukumana ndi Mavuto:
Kuseka yoga kumatipatsa mphamvu zolimbana ndi zovuta munthawi zovuta ndipo ndi njira yopambana yomwe timakhala ndi malingaliro abwino mosasamala kanthu za zomwe zikuchitika.

Amachitidwa pagulu kapena pagulu, ndipo ndi masewera omwe amakhala kwa mphindi (45-30) motsogozedwa ndi munthu wophunzitsidwa.