Chithokomiro ndiye chithokomiro chachikulu kwambiri cha endocrine m'thupi la munthu, chomwe chingalimbikitse kukula ndikukula kwa thupi la munthu komanso kagayidwe kazinthu.Komabe, anthu ambiri amazolowera kukhala nthawi yayitali komanso kukhala mochedwa, zomwe zimayambitsa matenda a endocrine ndi matenda a chithokomiro.

Lero, ndikugawana nanu magulu a yoga omwe amalimbikitsa chithokomiro ndikuwongolera endocrine, zomwe zingathandize kuchotsa zinyalala za thupi ndikulimbikitsa thanzi la endocrine panthawi yochita.

 1. Mtundu wa bwato

Khalani ndi kuyimirira ndi mawondo anu akuwerama ndipo zidendene zanu zili pafupi ndi chiuno chanu

Inhale msana kutambasula, exhale mwendo kukweza

Miyendo yapansi ikufanana ndi pansi, manja olunjika patsogolo panu

Sungani ntchafu zanu pafupi ndi mimba yanu ndi mapewa anu pansi

Gwirani kupuma kwa 5-8, bwezeretsani

 2. Kusintha kwa ngamila

Imirirani m'mawondo anu ndi mawondo anu motalikirana m'lifupi mwake ndi nsonga za mapazi anu pansi

Manja m'chiuno, chigongono clamp, kupuma pachifuwa kukweza

Exhale, pindani mmbuyo, sungani ntchafu ndikukweza

Zindikirani kuti khosi lanu lili pamzere wowonjezera wa msana ndipo mapewa anu amasuka

Kanikizani miyendo yanu mmbuyo ndikugwira kupuma kwa 5-8

 3. Mtundu wa mphaka-ng'ombe

 Gwirani mbali zonse ndi mawondo m'lifupi mwake

Manja mwachindunji pansi pa mapewa, zala zomangika

Inhale, kwezani chifuwa chanu, pindani mchira wanu mmwamba

Exhale, pindani msana wanu ndikutembenuza chiuno chanu pansi

Ndi mpweya, msana umayenda

Zochita zolimbitsa thupi 5-8 seti, bwezeretsani

 4. Maonekedwe a Cobra

Gona pamimba ndi manja anu mbali zonse za chifuwa chanu ndi miyendo molunjika

Inhale, kwezani chifuwa chanu mmwamba, exhale, kukankhira manja anu pansi

Tambasulani chifuwa chanu mmwamba, kukankhira kumbuyo kwa mapazi anu pansi, ndi kumasula mapewa anu

Kuwonjezera kwa lumbar.Gwirani 5-8 kupuma.Bwezerani

5. Maonekedwe a nsomba

Khalani ndi kuyimirira ndi miyendo molunjika patsogolo panu ndi kugona chagada

Ikani manja anu pazigongono zanu, nsonga zala za m'chiuno mwanu

Inhale, kwezani chifuwa chanu, mutu kumbuyo

Exhale, pumulani mapewa anu ndikusindikiza ntchafu zanu pansi

Gwirani kupuma kwa 5-8, bwezeretsani

6. Mtundu wa gudumu

Gona chagada ndi mawondo akuwerama ndipo zidendene zako zili pafupi ndi chiuno chako

Gwirani manja anu pafupi ndi mutu wanu, zala zanu molunjika pamapewa anu

Inhale msana kutambasula, exhale dzanja kukankhira ku gudumu

Gwiritsani ntchito manja ndi miyendo yanu.Kankhirani mchiuno mmwamba

Chifuwa chotseguka, gwirani kupuma kwa 5-8, bwezeretsani

 7. Tambasulani miyendo yanu kumbuyo kwanu

 Gona chagada ndi manja m’mbali mwako

Kwezani miyendo yanu mmwamba ndi ntchafu zanu perpendicular pansi

Exhale, kanikizani miyendo yanu molunjika, mawondo molunjika

Pumirani pang'ono maondo anu ndikupumula miyendo yanu

Chitani masewera olimbitsa thupi a 5-8 ndi kupuma

8. Mtundu wa pulawo

Gona chagada manja ali m’mbali ndi miyendo pamodzi

Pumani mpweya ndi kukweza miyendo yanu mmwamba perpendicular pansi

Exhale ndikupitiriza kukweza m'chiuno ndi kumbuyo ndi miyendo yanu

The torso ndi perpendicular pansi, msana amatambasulidwa, ndi kukhala pansi mafupa amakwezedwa

Wongolani miyendo yanu, lozani mapazi anu, ndi kuthandizira msana wanu ndi manja anu

Gwirani kupuma kwa 5-8 ndikubwerera pang'onopang'ono m'mimba mwanu

9. Maonekedwe a mtembo

Gona chagada ndi miyendo yanu motalikirana ndi mchiuno ndipo molunjika patsogolo panu

Ikani manja anu pambali, manja anu akuyang'ana mmwamba

Zala zakuphazi zimatuluka mwachibadwa ndipo thupi lonse limamasuka

Tsekani maso anu ndikusinkhasinkha kwa mphindi 3-5