Yoga kulemera kwake - ndi yoga yotani yochepera?

Zikuwoneka kuti yoga yowonongeka sizothandiza, koma kwenikweni ayi. Malangizo awa amakhudza kwambiri ntchito za ziwalo ndi machitidwe, zomwe zimathandiza kuchepetsa kulemera ndi kusintha ntchito ya thupi. Pali mitundu yambiri ya yoga imene mungathe kuchita.

Kodi yoga imakuthandizani kuchepa thupi?

Ambiri akukhulupirira kuti njira yokhayokha yomwe sangathe kuthana nayo ndi mafuta owonjezera, koma ayi. Kuti muone ngati yoga imathandiza kuchepetsa thupi kapena ayi, tiyeni tipitirizebe kupindula ndi ubwino wake waukulu:

1. Ambiri a asanas amamangidwa pamtunda wa minofu, kuphatikizapo zakuya, cholinga chokhalabe olingalira.
2. Zimakhudza kwambiri zochita za mitsempha, zomwe zimachititsa kuti nthawi zambiri azipita ku firiji.
3. Kupuma kwakukulu kumalimbikitsa kupititsa patsogolo kwa kayendedwe ka kagayidwe kachakudya. Yoga imachititsa kuti tizirombo toyambitsa matenda tiziyenda.
4. Pali kuwonongeka kwapang'onopang'ono, komwe kuli kofunika kwa kukongola kwa thupi.

Ndikofunika kudziwa osati kugwiritsidwa ntchito kwa yoga pokhapokha kuwonetsetsa, komanso kutsutsana komwe kulipo kuti maphunziro asokoneze thanzi. Ngakhale kuti zozizwitsazo zimawoneka zowala komanso zosasamala, sizikhoza kuchitika pakatha nthawi, pambuyo povulazidwa ndi ubongo komanso m'maganizo. Maphunziro amavomerezedwa pokhapokha ngati pali mavuto aakulu ndi mtima ndi mawonekedwe a minofu. Ndikofunika kusintha makalasi malinga ndi thupi la thupi, mwachitsanzo, m'masiku ovuta, ndikofunika kuchita zonse mwaulemu ndi bwino, kupeŵa kupotoza ndi kubwezeretsanso.

Pali matenda ndi zikhalidwe pamene mukufunikira kusiya nthawi yoga:

• kuwonjezeka kapena kuchepa kutentha;
• mimba yambiri;
• zovuta zamasewero;
• kutopa kwa thupi ndi kukhumudwa;
• boma lachisoni;
• kupanikizana;
• chizoloŵezi chomwa magazi.

Kodi yoga ndi yabwino yotani?

Pali njira zambiri za yoga zomwe zimakhala ndi asana, koma mitundu iliyonse ili ndi kusiyana kwake, mwachitsanzo, kuganizira za kupuma kapena kusintha kosintha. Maphunziro a Yoga olemera akhoza kuchitika kunyumba kapena ku holo. Ndikofunika kuti aliyense asankhe yekha malangizo, chifukwa zochitikazo ziyenera kuchitidwa molondola, mwinamwake sipadzakhalanso zotsatira.

Hatha Yoga pa Kutaya Kwambiri

Njira yotchuka kwambiri, yomwe ndi yaikulu ya mitundu yoga yosiyanasiyana. Idzaphunzitsa kupumula ndi kusinkhasinkha, komanso kupuma kokwanira ndi kusunga bwino. Yoga yotentha imathandiza kuchepetsa kukula kwa nkhaniyi m'madera ovuta chifukwa cha kupezeka kwa machitidwe ovuta. Izi zikufotokozedwa ndi mfundo yakuti panthawi yophunzitsira, zimakhudza ziwalo ndi kukodza ndi mpweya. Analimbikitsa hatha yoga kwa mavuto ndi msana ndi ziwalo.

Kupuma Yoga kulemera

Imodzi mwa njira zamakedzana kwambiri mu yoga, zomwe zimakhala ndi kupuma kokwanira. Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kufulumizitsa njira zamagetsi, zomwe ndizofunika kuti mafuta asungidwe. Ndi chithandizo chawo, mungathe kuonetsetsa shuga ya magazi, kuyeretsa poizoni ndi kuchepetsa kumverera kwa njala. Kuwonjezera apo, yoga kupuma kupuma kwa kulemera kwa thupi kumakhudza kwambiri machitidwe onse ndi ziwalo za thupi, zomwe zimakhudza kwambiri ntchito ya thupi lonse.

Kundalini Yoga ya Kuperewera Kwambiri

Imodzi mwa njira zomwe zilipo, zomwe zimaphatikizapo asanas, kupuma, manja, kusinkhasinkha, kutsekemera kwa minofu ndi kutulutsa mawu. Kundalini yoga pochepetsa mimba imakhala yogwira chifukwa cha kuphatikiza kwa asanasanasi ndi mphamvu. Chotsatira chake, kuchepetsa mphamvu kwa thupi kumakhala kofulumira, mlingo wa mahomoni ndi dongosolo la kugaya ndilochibadwa. Pambuyo pazizoloŵezi zingapo, zidzaonekeratu kuti chakudya chidzasiya kukhala gwero lalikulu la maganizo abwino.

Yoga mumatumbo kuti awonongeke

Zomwe zimachitika mu yoga zinayamba posachedwa, koma zapeza kale mafanizidwe ake. Mmenemo, asanas akale amachitika m'mapiri omwe amamangidwa kuchokera padenga. Yoga ya mpweya yosalala yolemera imakhala ndi phindu lalikulu - pa nthawi yochita masewera olimbitsa thupi, katundu amachotsedwa msana, kotero amatha kuchitidwa ngakhale ndi anthu omwe ali ndi vuto lakumbuyo. Kuchotsa kulemera kwakukulu mothandizidwa ndi aero-yoga kumachitika pang'onopang'ono.

Ashtanga Yoga ya Kuperewera Kwambiri

Njira yamakono yamakono yomwe inatuluka ku hatha yoga. Zimachokera pazikhazikiko zomwe zimakhala ndi zina chifukwa cha chiyanjano chapadera. Mmawa wa yoga wolemera kapena makalasi nthawi zina zimachitika opanda khama limodzi, choncho ndi njira yothandiza. Ashtanga ndi woyenera kwa anthu omwe amaphunzitsidwa bwino. Ngati mavitamini akuwonjezeredwa kumalo otetezeka kuchokera ku aerobics, ndiye kuti kale kale mphamvu yoga ya kulemera kwake: zochita zolemera zimatengedwanso mwamsanga ndi asanas kuti zitheke, ndiyeno zovuta za kupuma zimachitika.

Zochita za Yoga zowononga kulemera

Pali malamulo angapo ndi ndondomeko zomwe ziyenera kuganiziridwa kuti maphunzirowa akhale ogwira mtima:

1. Mukhoza kuchita nthawi iliyonse yabwino, koma ndibwino kuti muzichita m'mawa kapena madzulo musanakagone.
2. Ndikofunika kuti chipinda chili ndi mpweya wokwanira ndipo mwinamwake musagwirizane nthawi yomweyo.
3. Yoga kwa oyamba kumene kulemera kwake kuyenera kuyamba ndi kutentha-kutentha minofu ndi ziwalo. Onetsetsani kuti mukuchita zolimbitsa thupi.
4. Yang'anani mpweya womwe uyenera kukhala wamphongo.
5. Chitani zozizira popanda kusuntha mwadzidzidzi, kusunga mkhalidwe ndi zosavuta.
6. Pambuyo pomaliza ntchito, pindani mphindi 5-10. pa zosangalatsa kapena kusinkhasinkha.
7. Choyamba chogwiritsira ntchito yoga cholemetsa sichitha kuposa mphindi 20, ndipo nthawi iyenera kuwonjezeka.
8. Kuti mupite patsogolo, nkofunika kuyamba kuyambitsana ndi asanas ndipo pang'onopang'ono muwonjezere katundu.

Yoga kulemera kwa mimba

Chotsani malo osungira katundu m'mimba mwapafupi ndi kosavuta, makamaka chofunika, nthawi zonse. Pali zochitika zosavuta za yoga zochepetsera mimba ndi mbali zomwe zingathandize kukwaniritsa cholinga:

1. Mukakhala pansi, muwerama. Pamene mukufuula, yang'anani thupi ndikudula miyendo yanu pansi, kuyendetsa mawondo anu. Chotsatira chake, thupi liyenera kupanga pangodya, ndipo fulcrum iyenera kukhala pamabowo. Ndikofunika kupeza bwino kuti musagwe. Manja akuyendetsa ndi kuwagwiritsira ntchito.
2. Zochita zosavuta zogaŵira za yoga zimaphatikizapo malo awa: khalani pamsana panu, mutakweza phazi lanu lamanja kumbuyo. Ikani manja anu kumbali, ndikukanikizani m'chiuno mwanu. Popuma, tchepetseni bondo kumanzere, thupi likhalebe m'malo, ndipo mutu umasinthasintha. Chitani mbali zonse ziwiri.
3. Ikani pamimba mwako ndipo khalani pansi pazanja zanu, ndikuyiyika mwachindunji pansi pa mapewa anu. Kutsegula, kwezani thupi ndi kuguguda kumbuyo. Gwiritsani ntchito phokoso kwa theka la miniti ndipo pang'onopang'ono muzimitsa.

Yoga kwa ntchafu zochepa

Chimodzi mwa mavuto omwe anthu ambiri amakhala nawo ndi chiuno, ndipo chokhumudwitsa kwambiri ndi kuchepetsa malemba pano si ophweka. Yoga kulemera kwa matako ndi ntchafu kumatanthauza kuchita nthawi zonse zotsatirazi:

1. Tengani patsogolo, pamodzi ndi kukweza manja anu mmwamba. Ikani manja anu muzitsulo, musalole zolemba zachindunji zokha. Msola wina umachotsedwa ndi kukwezedwa potsitsa thupi patsogolo. Chotsatira chake, thupi liyenera kupanga mzere wofanana ndi pansi. Gwiritsani mpata kwa masekondi 15-20. ndipo chitani chirichonse pa mwendo wina.
2. Phunziro lotsatira, imani mu barolo, manja anu okha ayenera kugwada pamapiri ndi kuwasindikiza motsutsana ndi thupi. Thupi liyenera kukhala lolunjika. Khalani muzithunzi kwa nthawi yaitali.
3. Yoga kulemera kwa thupi amachita masewera olimbitsa thupi m'chiuno ndipo apa ndi chimodzi mwa izo: ikani mapazi anu pamapazi ndi mimba pamaso pa ntchafu zisanalowe pansi pamzere. Sungani manja anu kutsogolo kwanu ndipo khalani pamalo amenewa kwa nthawi yaitali. Ochita masewerawa angakhozebe, ndipo imani pa zala zanu.
4. Ikani miyendo yanu mozama poyendetsa phazi lanu lamanja kumbali ndi 90 ° komanso poyendetsa thupi kumbali yomweyo, panthawi imodzimodziyo mukugunda mwendo wanu. Msola wina uyenera kukhala patsogolo, ndipo zala ziyenera kutumizidwa pa 45 °. Sungani manja anu pamapazi, kupuma kokha kokha pansi, ndi china - pembedzani kumbali. Bwerezani kumbali zonse ziwiri.
5. Khala pamimba mwako, kutambasula manja ako kumbali. Lembani m'munsi kumbuyo pamene mukukwera kumtunda kwa thupi ndi miyendo.

Yoga yolemera miyendo

Mukuganiza kuti mungapeze matako okongola ngati muli ndi zolemetsa zambiri, koma simukutero. Pali zochitika zapadera za yoga zochepetsera gawo ili la thupi:

1. Ikani pamimba ndikuika manja pazitsamba. Pogwedeza kumbuyo ndi kumbuyo, tukulani miyendo ndi kuigwira pa kulemera kwa nthawi yochuluka.
2. Khalani kumbuyo, khalani miyendo kuti miyendo ikhale yoposera pansi. Kwezani pakhosi ndipo ikani manja anu pansi pake, mutseke iwo mu chotsekera. Gwirani thupi kotero kuti kuchokera pachifuwa mpaka kumaondo anali mzere wolunjika.
3. Imani pazinayi zonse, ndiyeno pumphunzi mumayamba kuweramitsa mawondo anu, kukweza matako anu mmwamba. Chifukwa chake, thupi liyenera kupanga mbali yoyenera. Ndikofunika kuonetsetsa kuti zidendene sizingatheke, ndipo pali kutambasula kwa minofu m'matako.

Yoga kwa manja ochepa

Ambiri mu maphunziro awo samvetsera manja, ngakhale nthawi zambiri minofu imakhala yopanda pake komanso yoipa. Pofuna kuteteza izi kuti zisakwaniritsidwe, yoga yovuta yochita maselo ayenera kuphatikizapo:

1. Ganizirani bodza m'manja mwanu ndipo ndikofunika kuti muzitsamitsa thupi lanu. Lembani chifuwa chanu pafupi ndi pansi ndipo khalani pamalo amenewo kwa theka la miniti.
2. Ganizirani chonama, monga mu kapamwamba kazitsulo, ndiko, ndikugogomezera pazitsulo, koma muyenera kugwirizanitsa palmu. Gwirani thupi pamalo oongoka kwa masekondi 30.
3. Yoga kulemera kumaphatikizapo kuchita masewero olimbitsa thupi: khalani kumbali yanu ndi kuika mkono wanu pansi. Kwezani pakhosi kuti thupi likhale lolunjika, ndi kukokera mkono wina. Ndikofunika kutsegula phokoso kwa nthawi yokwanira.