Yoga wathanzi

Yoga ndichizolowezi chomwe chimalumikiza thupi, mpweya, ndi malingaliro. Zimagwiritsa ntchito magwiridwe antchito, kupuma, komanso kusinkhasinkha kuti mukhale ndi thanzi labwino. Yoga idapangidwa ngati chizolowezi chauzimu zaka zikwi zapitazo. Masiku ano, azungu ambiri amachita masewera olimbitsa thupi a yoga kapena amachepetsa nkhawa.

Yoga imatha kukulitsa gawo lanu lolimbitsa thupi ndikukhalitsa momwe mukukhalira komanso kusinthasintha. Zikhozanso:

• Lembetsani kuthamanga kwa magazi ndi kugunda kwa mtima
• Kukuthandizani kupumula
• Sinthani kudzidalira kwanu
• Kuchepetsa nkhawa
• Sinthani mgwirizano wanu
• Sinthani chidwi chanu
• Kukuthandizani kugona bwino
• Thandizo ndi chimbudzi

Kuphatikiza apo, kuchita masewera olimbitsa thupi a yoga kumathandizanso ndi izi:

• Nkhawa
• Ululu wammbuyo
• Matenda okhumudwa

Yoga nthawi zambiri imakhala yotetezeka kwa anthu ambiri. Koma mungafunikire kupewa ma yoga kapena kusintha zina ngati:

• Ali ndi pakati
• Khalani ndi kuthamanga kwa magazi
• Khalani ndi khungu
• Khalani ndi sciatica

Onetsetsani kuti mumauza aphunzitsi anu a yoga ngati muli ndi izi kapena vuto lina lililonse lathanzi kapena kuvulala. Mphunzitsi woyenerera wa yoga ayenera kukuthandizani kupeza mayankho omwe angakhale otetezeka kwa inu.

Pali mitundu kapena mitundu yosiyanasiyana ya yoga. Amayambira pofatsa mpaka kukulira. Ena mwa masitayilo otchuka a yoga ndi awa:

• Ashtanga kapena yoga yamphamvu. Mtundu wa yoga umapereka kulimbitsa thupi kovuta kwambiri. M'makalasiwa, mumasunthira mwachangu kuchoka pamaimidwe ena kupita kwina.
• Bikram kapena yoga yotentha. Mumapanga zojambula 26 m'chipinda chotentha mpaka 95 ° F mpaka 100 ° F (35 ° C mpaka 37.8 ° C). Cholinga ndikutenthetsa ndikutambasula minofu, mitsempha, ndi tendon, ndikuyeretsa thupi kudzera thukuta.
• Hatha yoga. Nthawi zina nthawi zambiri amakhala yoga. Nthawi zambiri zimaphatikizapo kupuma komanso mawonekedwe.
• Mgwirizano. Mtundu wofatsa wa yoga womwe ungaphatikizepo kupuma, kulira, ndi kusinkhasinkha.
• Iyengar. Kalembedwe kamene kamayikira chidwi chofananira ndi thupi. Muthanso kukhala ndi nthawi yayitali.
• Kundalini. Imagogomezera zotsatira za mpweya pamagwiritsidwe. Cholinga ndikutulutsa mphamvu mthupi kuti likwere mmwamba.
• Viniyoga. Mtundu uwu umasinthira mawonekedwe azosowa ndi kuthekera kwa munthu aliyense, ndikugwirizanitsa mpweya ndi mayendedwe.

Fufuzani makalasi a yoga kumalo anu ochitira masewera olimbitsa thupi, kuchipatala, kapena ku studio ya yoga. Ngati mwatsopano ku yoga, yambani ndi kalasi yoyamba. Lankhulani ndi wophunzitsayo asanafike mkalasi ndi kuwauza zavulala kapena matenda omwe mungakhale nawo.

Mungafune kufunsa za maphunziro ndi zokumana nazo za mlangizi. Komabe, ngakhale alangizi ambiri adaphunzitsidwa bwino, palibe mapulogalamu ovomerezeka a yoga. Sankhani mlangizi yemwe mumakonda kugwira naye ntchito yemwe samakukakamizani m'njira zomwe simumakhala bwino.

Makalasi ambiri a yoga amatenga mphindi 45 mpaka 90. Mitundu yonse ya yoga ili ndi zinthu zitatu zofunika:

• Kupuma. Kuyang'ana kwambiri mpweya wanu ndi gawo lofunikira la yoga. Aphunzitsi anu atha kupereka malangizo okhudzana ndi kupuma mokwanira mkalasi.
• Malipiro. Zochitika za Yoga, kapena maimidwe ake, ndimayendedwe angapo omwe amathandizira kulimbitsa mphamvu, kusinthasintha, ndikuwongolera. Amakhala ovuta kuyambira atagona pansi mpaka zovuta kugwirizanitsa.
• Kusinkhasinkha. Makalasi a Yoga nthawi zambiri amatha ndi kusinkhasinkha kwakanthawi kochepa. Izi zimakhazika mtima pansi ndikukuthandizani kupumula.

Ngakhale yoga nthawi zambiri imakhala yotetezeka, mutha kupwetekabe ngati mungayime molakwika kapena kudzikankhira kutali kwambiri. Nawa maupangiri oti mukhale otetezeka mukamachita yoga.

• Ngati muli ndi thanzi labwino, lankhulani ndi omwe amakuthandizani musanayambe yoga. Funsani ngati pali zovuta zina zomwe muyenera kupewa.
• Yambani pang'onopang'ono ndipo phunzirani zoyambira musanadzikankhire kutali.
• Sankhani kalasi yoyenera msinkhu wanu. Ngati simukutsimikiza, funsani aphunzitsi.
• Osadzikakamiza kupitirira momwe mungathere. Ngati simungathe kuyika, funsani aphunzitsi anu kuti akuthandizeni kuti musinthe.
• Funsani mafunso ngati simukudziwa momwe mungayankhire.
• Bweretsani botolo lamadzi ndikumwa madzi ambiri. Izi ndizofunikira kwambiri mu yoga yotentha.
• Valani zovala zomwe zimakupatsani mwayi wosuntha.
• Mverani thupi lanu. Ngati mukumva kupweteka kapena kutopa, imani ndikupumulani.

MP wa Guerrera. Mankhwala ophatikiza. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 12.

Hecht FM. Mankhwala othandizira, othandizira, komanso ophatikiza. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 34.

National Center for Complementary and Integrative Health tsamba. Zinthu 5 zomwe muyenera kudziwa za yoga. nccih.nih.gov/health/tips/yoga. Idasinthidwa pa Okutobala 30, 2020. Idapezeka pa Okutobala 30, 2020.

National Center for Complementary and Integrative Health tsamba. Yoga: mozama. nccih.nih.gov/health/yoga/introduction.htm. Idasinthidwa pa Okutobala 30, 2020. Idapezeka pa Okutobala 30, 2020.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi
• Wotsogolera Kukhazikika Kwabwino
• Kusamalira Mankhwala Osowa Mankhwala