Tiroyide ni glande nini ya endocrine nini mumubiri wumuntu, ishobora guteza imbere imikurire niterambere ryumubiri wumuntu hamwe na metabolism yibintu. Nyamara, abantu benshi bamenyereye kwicara umwanya muremure no kurara, biganisha ku ndwara ya endocrine n'indwara ya tiroyide.

Uyu munsi, nzabagezaho urutonde rwimikorere yoga itera glande ya tiroyide kandi igenga endocrine, ishobora gufasha gukuraho imyanda yumubiri no guteza imbere ubuzima bwa endocrine mugihe cyo kwitoza.

 1. Ubwoko bw'ubwato

Icara uhagarare wunamye kandi amatako yawe yegereye ikibuno

Uhumeka umugongo wagutse, uhumeka ukuguru

Amaguru yo hepfo ahwanye hasi, amaboko agororotse imbere yawe

Shira ikibero cyawe hafi yinda yawe nigitugu hasi

Komeza guhumeka 5-8, kugarura

 2. Ingamiya

Hagarara ku mavi yawe hamwe n'amavi yawe hip-ubugari butandukanye kandi hejuru y'ibirenge byawe hasi

Amaboko ku kibuno, gufatisha inkokora, guhumeka igituza

Sohora, kunama inyuma, komeza ibibero no kuzamura

Menya ko ijosi ryawe riri kumurongo wo kwagura umugongo kandi ibitugu byawe biraruhutse

Kanda amaguru hasi hanyuma ufate umwuka 5-8

 3. Imiterere y'injangwe

 Gupfukama impande zose hamwe n'amavi hip-ubugari butandukanye

Amaboko munsi yigitugu, amano yafashwe

Uhumeka, zamura igituza, uzunguze umurizo wawe

Sohora, shyira umugongo wawe hanyuma uzenguruke hasi

Hamwe n'umwuka, umugongo uratemba

Imyitozo idasanzwe 5-8, kugarura

 4. Cobra Pose

Iryamire mu nda n'amaboko yawe ku mpande zombi z'igituza n'amaguru yawe

Uhumeka, zamura igituza hejuru, usohoke, usunike amaboko hasi

Rambura igituza hejuru, usunike inyuma y'ibirenge hasi, kandi woroshye ibitugu

Kwagura Lumbar. Fata umwuka. Kugarura

5. Ifi

Icara uhagarare n'amaguru yawe neza imbere yawe uryame inyuma

Shira amaboko yawe ku nkokora, urutoki werekeza ku kibuno

Uhumeka, zamura igituza, umutwe inyuma

Sohora, humura ibitugu hanyuma ukande ibibero hasi

Komeza guhumeka 5-8, kugarura

6. Ubwoko bwibiziga

Iryamire umugongo amavi yawe yunamye kandi agatsinsino kegereye ikibuno

Fata amaboko yawe hafi yumutwe wawe, urutoki werekeza ku bitugu byawe

Guhumeka umugongo, gusohora ukuboko gusunika kumuziga

Koresha amaboko n'amaguru. Shyira ikibuno cyawe hejuru

Isanduku ifunguye, fata umwuka 5-8, kugarura

 7. Rambura amaguru ku mugongo

 Iryamire umugongo n'amaboko yawe kuruhande

Zamura amaguru yawe hejuru n'amatako yawe perpendicular hasi

Sohora, usunike amaguru neza, amavi agororotse

Uhumeka gato wunamye kandi woroshye amaguru

Kora ibice 5-8 by'imyitozo ngororamubiri hamwe no guhumeka

8. Guhinga ubwoko

Iryamire inyuma yawe amaboko kuruhande rwawe n'amaguru hamwe

Uhumeka kandi uzamure amaguru hejuru ya perpendicular hasi

Sohora kandi ukomeze kuzamura ikibuno cyawe n'inyuma ukoresheje amaguru

Umubiri ni perpendicular kubutaka, urutirigongo ruraguka, amagufwa yicaye arazamuka

Kuringaniza amaguru, werekane ibirenge, kandi ushyigikire umugongo n'amaboko yawe

Komeza guhumeka 5-8 hanyuma ugaruke gahoro gahoro

9. Umurambo

Iryamire umugongo n'amaguru yawe hip-ubugari butandukanye kandi ugororotse imbere yawe

Shira amaboko yawe kumpande zawe, intoki zireba hejuru

Amano asanzwe asohoka kandi umubiri wose uraruhuka

Funga amaso hanyuma utekereze muminota 3-5