Izvo zvakagadzirirwa kugadzirwa kwose, saka mumwe nomumwe wedu achakwanisa kuwana chimiro chakakodzera kwaari-antistress. Kudzidzira kwakakosha kuti udzikinure misumbu ichakubatsira iwe.
Yoga-Nidra Divine Relaxation
Ichakubatsira kukurumidzira kubvisa kuzvidya mwoyo uye kudzorera simba, kusvika pakuzorora kwakadzika kwemafungiro nemuviri, kujekesa pfungwa yekuzvidya mwoyo pfungwa uye kusava nechokwadi, zvinongova zvakakosha kuti udzidze kupinda nepakati penyika pakati pehope nekumuka. Chidzidzo chepfupi (20-30 maminitsi) chinogona kutora maawa akawanda ezororo. Iyi nhungamiro dzimwe nguva inonzi yoga kune vanhu vane usimbe, asi inokubvumira kubvisa zvose zvipfeko, kushandisa zvigadziro zvekugadzira uye kuwana tsanangudzo kamwe-kamwe kumatambudziko akaoma anokonzera kuzvidya mwoyo kwedu. Iwe chete unoda kuiswa kwakakwana. Kuti zvive nehuwandu huri nani, zviri nani kuti zviite zviri nani mukunyarara kwakakwana uye pasi pekutungamirirwa kwemutidzidzisi. Heino chiedza chekuedza chevatangi. Nhema pamusana wako, makumbo pamwe chete, maoko pamwe neruti, vhura meso ako. Isai mabhudzi muvhara, vakuvhese mushure memusoro wako uye tambanudza muviri wako wose. Zvadaro tambanudza maoko ako pamwe chete nechitsi uye ugare wakasununguka. Nzvimbo yakanakisisa yekuita zvinopesana nekumanikidzika gymnastics igungwa rakasviba pamucheto wefosheni. Hazvina kuitika kwakadaro here? Zvadaro mupfungwa fungidzira kunyarara kwemafungu uye gungwa rakanyorova. Masokisi uye zvitsitsinho zvinopararira zvishomanana, mabhushi anowira pamabvu uye nemichindwe kumusoro. Musoro unogona kusungira kune rumwe rutivi. Bvisa zororo rose, kutanga neruoko rworudyi, wozosiyiwa, ipapo maoko ose ari muchirongwa chakafanana, makumbo anotangira kubva kurutsoka rworudyi, uye pakupedzisira akazorora zvigaro, shure, mudumbu, chifupa, mutsipa. Chinangwa ndechekukonzera manzwiro ekurwadziwa nekupisa. Bvisa chiso chako, mupfungwa mupfungwa dzako nehuma yako. Edza kunzwa muviri wose. Nenguva imwe neimwe yekuwana "kusununguka kwaMwari" iwe uchava nyore.
Mudras of peace
Shanduro yakajeka asi isiri iyo inowanikwa yegaga yekushungurudzika mupfungwa ndeyekuchenjera. Iko unyanzvi, hunozivikanwa muIndia neChina, huri kutopfuura makore 2 000! Zvinonyatsozivikanwa kuti dzakawanda zvinopedzisira zvinogadziriswa pazviuno, uye vanoporesa kumabvazuva vanotenda kuti magetsi makuru anoshamwaridzana nehumuviri hunokosha huri kupfuura neminwe. Kuvabatanidza navo neimwe nzira, unogona kushanda pamuviri wako. Izvi zvakachenjera, zvichibvumira kubvisa kuzvidya mwoyo. Vapedze nemaoko maviri kamwechete, zviri nani kugara, kudzoka zvakare, kwemaminitsi matatu. Nguva yakanakisisa yeklasi ndiyo mangwanani kana manheru. Uchenjeri hunobatsira: kunobatsira kuderedza kushungurudzika mupfungwa, kuzvidya mwoyo, kutya, kuzvidya mwoyo. Inovandudza marangaridzo, inosimudzira uropi kuita. Yakurudzirwa kurara kana kuregerera zvakanyanya. Unganidza muromo wekanyoro kumudonzvo wembiru. Rongedzai minwe yakasara musinganetsi. Mudra wehupenyu: anopa nzvimbo yakasimba yekutsungirira uye kutsungirira, inovandudza hukama hwakakwana, hudzorera simba mushure mekutambudzika. Unganidza zviduku zviduku zviduku, zvigunwe nemunwe. Pakati nepakati pamunwe wakananga pasina kukanda. Njere yepasi: inodzivirira kubva kune simba risina simba rekunze. Gadzirai pads dzechigunwe uye chindori neminwe kudzvinyirira kuduku. Mamwe yeminwe yakananga. Kufamba "nekukurumidza-kunonoka" ndiko Nha. 1 remedziso yekuzvidya mwoyo, uye, maererano ne physiologists, ndiyo inonyanya kushanda uye inogadzirisa nzira yekugadzirisa dambudziko. Saka, apo kushungurudzika kuchakufukidza nemusoro, edza kuisiya. Kunyanya kuzvidya mwoyo kufamba kunopesana nezvinojairika pane kuti iwe unotanga pahuwandu hwepamusoro (enda nokukurumidza-zvakanyanya, sokunge iwe uri kukurumidza), uye zvishoma nezvishoma unonoka. Mumaminitsi mashomanana iwe uchanzwa kuti wakabuda mune zvekunyanya kunetseka, ona zvaunofanira kuita uye nei. Kufamba kwakadaro kunobatsira kugadzira pfungwa, kunoita kuti zvive nyore kufunga nenzira yakananga, yakadzikama.
Dhani therapy, simba rokufungisisa
Kana kuenzanisa kwekuyera kuchikuvadza iwe, uye kufungisisa uye kufungisisa kwakaita zvakaoma, saka edza kurarama nekuzvidya mwoyo nekubatsirwa kwekutamba. Basa racho nderokudzivirira mukati mukati memafungiro, uchifunga nezvekufamba kwekunze. Edza kutama kubva pamatende, famba uchida, uchitevera mimhanzi uye muviri wako. Kwatanga kupi? Hakuchina gadziriro yakadzika yezvidzidzo mumitambo iyi yefashoni, asi pane nzira dzakakosha. Edzai!
"Little Dance". Kudzidzira kudzikama kwakanyanya, kwakanaka kwekudziya-up. Mhedziso ndeyokushandisa zvishoma zvishoma simba rekuchengetedza mamiriro acho ezvinhu. Kuramba wakarurama nemaziso ako akavharwa, iwe unonzwa kunzwa kuti muviri wako unotanga kubata zvishoma. Tarisa kwenguva yakati shure kumashure aya, kuchengeta muyero. Uye zvino tanga kuedza nemaune kuvhara zvakasimba kuti urege kuenzana. Usadzosa pakuwa, ita danho rinotsvedza uye kudzokera kunzvimbo yakatsiga. Kuti uchengetedze, ita basa racho nemumwe wako kana kupikisana nemadziro. Mutambo wakadaro pane rutivi rwakaonda unobatsira kuwana nzvimbo yekuyera, kusanganisira mweya.
Chirongwa chakakosha chezviito "Anti-stress-charging"
Iva nemhiko yekurovedza muviri mumangwanani uye manheru panguva dzekuzvidya mwoyo, kuitira kuti pasina kurasikirwa kwehutano iwe unogona kukurira kuongororwa kwepfungwa. Ita zvinhu zvose zvishoma nezvishoma, izvi chete zvichakupa rugare rwepfungwa.
1) Simuka zvakananga, tambanudza mapepa ako, tora dumbu rako. Inhale, simudza maoko ako kumusoro uye tambanudza. Exhale - tambanudza maoko ako kumativi.
2) Isa tsoka dzako pfudzi zvakaparadzana. Tungamira mberi, uchiedza kubata pasi pasi neminwe yako (makumbo zvakananga). Bata munzvimbo iyi, zvishoma nezvishoma kuunza nguva kumaminitsi matatu. Dzoka, tora kufema kwakanyanyisa uye kubudisa, zorora maoko ako, gwedeza nemapurasitiki.
3) Gara pachigaro, kutambanudza, kuisa maoko ako muchikanda uye kuatambanudzira mberi kuti afemere. Exhale uye zorora. Mira, inhale mhepo kuburikidza nemhino, tora kufema kwako uye usunungure mumuromo, zvichienderana, uchifambisa uye uchidhonza mudumbu (zvishoma zvishoma zvekuporesa 10).
4) Gara pasi, funga - simudza makumbo ako pamusoro pedenga, tora zvisikwa iwe pachako, sendamira mberi, sekunge uchiedza kusvika kumakumbo. Kunyoresa, zorora.
5) Nhema pamudumbu mako uye kutambanudza kwemaminitsi makumi matatu, uchifungidzira kuti iwe unotorwa nemaoko nemakumbo nenzira dzakasiyana.