Chifukwa Chake Muyenera Kuonjezera Kulimbitsa Thupi la Yoga Kuzolimbitsa Thupi Lanu

Zamkati

• Ma 6 a Yoga Omwe Atha Kuwonjezedwa ku Masewero aliwonse a Yoga
• Pezani kalembedwe kanu ka Yoga
• Onaninso za

Mukuvutika kupeza nthawi yoti "ommm" pakati pa makalasi anu a HIIT, magawo amphamvu kunyumba, komanso moyo? Ndinali kumeneko, ndinamverera zimenezo.

Koma maumboni ochulukirachulukira akusungidwa kuti atsimikizire kuti kulimbitsa thupi kwa yoga ndikofunika kugwiritsa ntchito nthawi.

Nazi zifukwa zitatu zomwe muyenera kuganizira kupanga masewera olimbitsa thupi a yoga kukhala chizolowezi:

1. Simukusowa zida zapamwamba zochitira masewera olimbitsa thupi. Kulemera kwa thupi lanu kumapereka chitsimikizo chonse chomwe mungafune kuti mulimbitse ndikujambula kuchokera kumutu mpaka kumapazi.
2. Yoga ma workouts ambiri. Imeneyi ndi njira yabwino kwambiri yophunzitsira chifukwa yoga imatambasula minofu yolimba, imawonjezera mayendedwe angapo, imathandizira kuchita zinthu bwino, komanso imasintha magwiridwe antchito.
3. Ndi zabwino kwa thupi lanu ndi malingaliro anu. Yoga imakulitsani mphamvu ndikukutonthozani chifukwa imaphunzitsa kuzindikira, kuyang'ana, komanso kuleza mtima. (Onani maubwino ena 10 a yoga omwe amawapangitsa kukhala oyipa kwathunthu.)

Ma 6 a Yoga Omwe Atha Kuwonjezedwa ku Masewero aliwonse a Yoga

Tsopano popeza mukudziwa chifukwa chake muyenera kuyesa masewera olimbitsa thupi a yoga, nazi njira zabwino zomwe mungaphatikizire. Ntchito yabwino ya yoga imaphatikizapo mitundu isanu ndi umodzi ya zotheka, atero Roger Cole, Ph.D., psychophysiologist komanso wophunzitsa yoga. "Pamodzi, amathandizira kulumikizana, mphamvu, kusinthasintha, komanso kupumula." Maimidwe oima amalimbitsa mphamvu ndi kulimba mtima. Kulinganiza bwino mwachiwonekere kumatanthauza kukonza bwino, komanso kulimbikitsa chidwi. (Yesani mayeso oyenererawa kuti muwone momwe mukuyendera komanso kuti muwone kusintha kwanu) Mapiritsi amtsogolo amatambasulira mmbuyo ndi minyewa yam'mimba; kubwerera mmbuyo kumapangitsa kupuma bwino. Zopindika zimathandizira chimbudzi ndi toni abs. Ndipo ma inversions amachulukitsa kufalikira, kukusiyani kukhala bata koma olimbikitsidwa. (Zokhudzana: Kuyenda kwa Yoga kwa Mphindi 5 Kudzasintha Chizolowezi Chanu cha AM)

Pansipa mupeza kulimbitsa thupi kwa yoga ndi chithunzi chimodzi kuchokera pagulu lililonse, kuphatikiza zosintha kuti zikhale zosavuta kwa newbies. Chitani masewera olimbitsa thupi kamodzi motsatira ndondomeko yomwe mwapatsidwa. Tsegulani ma yoga anu ndikukonzekera kuti muyatse zen yanu.

1.Wankhondo II (waimirira)

Imalimbitsa matako ndi ntchafu; amatambasula m'chiuno

• Imani ndi miyendo 3 mpaka 4 mapazi motalikirana, kutembenuzira phazi lamanja kuchokera madigiri 90 ndi phazi lakumanzere pang'ono.
• Bweretsani manja anu m'chiuno mwanu ndikupumula mapewa anu, kenaka tambasulani manja kumbali, manja pansi.
• Pindani bondo lakumanja madigiri 90, kusunga bondo pamwamba pa bondo; kuyang'anitsitsa kudzanja lamanja. Khalani kwa mphindi 1.
• Sinthani mbali ndikubwereza.

Pangani yoga iyi kukhala yosavuta: Siyani manja anu m'chiuno mwanu ndipo musagwadire bondo mozama; m'malo mwake, yang'anani kukulitsa msana.

2. Mtengo (kukhazikika)

Amatambasula ndi kulimbitsa matako, ntchafu, ana a ng'ombe, akakolo, chifuwa, ndi mapewa; kumawongolera bwino

• Imani ndi mikono mbali.
• Sinthani kulemera kwa mwendo wakumanzere ndikuyika phazi lakumanja mkati mwa ntchafu yakumanzere, m'chiuno mwanu kuyang'ana kutsogolo.
• Mukakhala olongosoka, bweretsani manja patsogolo panu pamalo opempherera, mitengo ya kanjedza pamodzi.
• Pakutulutsa mpweya, tambasulani manja anu pamapewa, zikhatho ndikugawanika ndikuyang'anizana. Khalani kwa masekondi 30.
• Tsitsani ndikubwereza mbali ina.

Pangani mawonekedwe a yoga kukhala osavuta: Bweretsani phazi lanu lakumanja mkati mwamkono wanu wamanzere, kuti zala zanu pansi zikhale zolimba. Mukamakula ndikukula bwino, sungani phazi lanu mkati mwa ng'ombe yanu yakumanzere. (Zokhudzana: Chifukwa Chake Kupeza Kusamala Ndiye Chinthu Chabwino Kwambiri Chomwe Mungachite Pazomwe Mumakhala ndi Thanzi Lanu)

3. Galu Wotsika (kutembenuza pang'ono)

Amatambasula hamstrings ndi ana a ng'ombe, amalimbitsa mapewa

• Yambani pa zinayi zonse; akanikizire kufalitsa zala mwamphamvu pansi.
• Bweretsani mawondo anu pansi pamene mukukweza mchira wake kulowera padenga.
• Pang'onopang'ono kuwongola miyendo mwa kusuntha ntchafu kumbuyo, kukanikiza zidendene pansi.
• Kanikizani mapewa pansi ndikusunga mutu pakati pa mikono. Khalani kwa mphindi 1.

Pangani yoga iyi kukhala yosavuta: Ngati muli ndi khosi lolimba (nenani, kuchokera kumiyendo yam'mbuyo yamiyendo), sungani mawondo anu kuti mugwetse kapena kupondaponda mapazi anu posinthana zidendene pansi.

4. Pindani Patsogolo Pamiyendo Yotambalala (pindani kutsogolo)

Amalimbitsa ntchafu; amatambasula mitondo ndi ana a ng'ombe

• Imani ndi mapazi atatu kupatukana, manja mchiuno.
• Lembani, kenako tulutsani ndikuyamba kutsogolo kuchokera m'chiuno mpaka chifuwa chikufanana ndi pansi, manja pansi pansi pamapewa.
• Tulutsani mpweya, kenako ikani zigongono ndikukulitsa ndikutsitsa mutu pansi, mitengo ya kanjedza ikukanikiza ndi mikono yakumtunda ikufanana ndi pansi. Gwirani kwa mphindi imodzi.

Pangani mawonekedwe a yoga kukhala osavuta: Thandizani mutu wanu pa yoga. (Yoga Block ya yoga, Gulani Iwo, $5.99, amazon.com)

Langizo: Sungani nsagwada zanu zofewa ndipo mapewa anu atsekeredwa kutali ndi makutu anu, ngakhale mukugwira ntchito molimbika. Mukakhala omasuka, minofu yanu imamasulidwa, zomwe zimawonjezera kusinthasintha. (Zokhudzana: Ndi Chiyani Chofunika Kwambiri, Kusinthasintha Kapena Kuyenda?)

5. Bridge Pose (kukhotera kumbuyo)

Amatambasula chifuwa ndi ntchafu; chimafikira msana

• Gona pansi ndi mawondo akuwerama molunjika pamwamba pa zidendene.
• Ikani mikono mbali, mitengo ikhathamira pansi. Exhale, kenako kanikizani mapazi pansi mukakweza m'chiuno.
• Gwirani manja pansi chakumbuyo ndikukankhira manja pansi, kukweza chiuno mpaka ntchafu zifanane ndi pansi, kubweretsa chifuwa kuchibwano. Gwirani kwa mphindi imodzi.

Pangani masewera olimbitsa thupi a yoga kukhala osavuta: Ikani mtolo pansi pamiyendo yanu.

6. Anakhala pamtsempha kupindika (kupindika)

Amatambasula mapewa, chiuno, ndi nsana; kumawonjezera kufalikira; malankhulidwe pamimba; kumalimbitsa obliques

• Khalani pansi ndi kutambasula miyendo yanu.
• Dulani phazi lakumanja kunja kwa ntchafu yakumanzere; pindani bondo lamanzere. Khalani bondo lakumanja kuloza kudenga.
• Ikani chigongono chakumanzere kunja kwa bondo lamanja ndi dzanja lamanja pansi kumbuyo kwanu.
• Khotakhota momwe ungathere, kusuntha kuchokera pamimba pako; sungani mbali zonse ziwiri za matako anu pansi. Khalani kwa mphindi imodzi
• Sinthani mbali ndikubwereza.

Pangani yoga iyi kukhala yosavuta: Sungani mwendo wapansi mowongoka ndikuyika manja onse pa bondo lokwezeka. Ngati kumbuyo kwanu kukuzungulira, khalani pa bulangeti lopindidwa.

Pezani kalembedwe kanu ka Yoga

Cole anati: “Kupindula kwa maseŵera a yoga, m’maganizo, ndi m’maganizo n’kogwirizana kwambiri. "Kutambasula kumathandizira kutulutsa zovuta zomwe zidachitika, pomwe kulimbitsa mphamvu kumalimbitsa chidaliro chamthupi," akutero. "Kuphatikizanso, kuyika poyimira kwa mphindi imodzi kapena kupitilira apo kumakuthandizani kuti muziyang'ana bwino ndikukupatsani mwayi wodziwa zauzimu." (Phunzirani momwe mungapangire masewera olimbitsa thupi a yoga kukhala ovuta.)

Chifukwa chake ngakhale simungatuluke m'kalasi ya yoga ndi nzeru za swami, mwina mudzadziyanjanitsa nokha. Pitilizani kuwerenga kuti mudziwe zambiri za mtundu wanji wa masewera olimbitsa thupi a yoga, kuchokera ku Hatha kupita ku Hot, omwe ndi abwino kwa inu, kenako perekani zomwe mumakonda (kapena zonse!)

Hatha

• Zabwino kwambiri kwa: Oyamba
• Ngakhale ndi ambulera yamachitidwe onse a yoga, imagwiritsidwa ntchito ngati dzina la makalasi oyamba kumene omwe amaphatikizapo zofunikira, kupuma, komanso kusinkhasinkha.
• Yesani kulimbitsa thupi kwa yoga: Kuyenda kwa Hatha Yoga kwa Oyamba

Kubwezeretsa

• Zabwino kwambiri: Kupanikizika
• Zolemba monga zomangira ndi zofunda zimathandizira thupi lanu kuti mutha kumasuka kwathunthu. (Yesani ma yoga awa 10 kuti muzitha kugona musanagone.)
• Yesani kulimbitsa thupi kwa yoga: Kuyenda kwa Yoga Wobwezeretsa

Iyengar

• Zabwino kwambiri: Kukwaniritsa mawonekedwe anu
• Mchitidwewu umagogomezera kuyanjana molondola ndikupanga mphamvu komanso kusinthasintha.
• Yesani kulimbitsa thupi kwa yoga: Kuyenda kwa Yoga Kozizwitsa

Bikram

• Zabwino kwa: Kutulutsa thukuta
• Zoyimira zingapo za 26 zomwe zimachitika mchipinda chotenthedwa mpaka madigiri a 105 kuti ziwonjezere kusinthasintha.
• Yesani masewerawa a yoga: 60-Minute Bikram Yoga Kulimbitsa Thupi

Vinyasa

• Zabwino kwambiri: Kukweza kugunda kwa mtima wanu
• Kuyenda kokhazikika kumeneku komwe kumalumikizidwa ndi mpweya sikuima mpaka kupumula komaliza.
• Yesani masewerawa a yoga: 30-Mphindi Mphamvu Vinyasa Flow

Ashtanga

• Zabwino kwambiri: Kujambula thupi lanu lakumtunda
• Zotsatira zofananira zamasewera zomwe zimalumikiza mayendedwe ndi mpweya.
• Yesani kulimbitsa thupi kwa yoga: Zofunikira za Ashtanga Yoga

Onaninso za