Yoga Yogona: Momwe Mungasangalalire Kuti Mugone Bwino Usiku

Zamkati

• Ubwino
• 1. Amachepetsa kugona
• 2. Kuchepetsa thupi
• 3. Zimasintha kugona bwino komanso moyo wabwino
• 4. Amalimbikitsa zosangalatsa
• Zovuta
• Yoga imayenda kuti iyese
• Miyendo-Khoma
• Gulugufe Yotsika
• Cholinga cha Mwana
• Mtembo Pose
• Yoga nidra
• Malangizo ndi zidule
• Momwe mungasinthire chizolowezi chanu
• Mfundo yofunika

Kuchita yoga musanagone ndi njira yoopsa yotulutsira zonse zomwe mukugwiritsa ntchito m'maganizo kapena mwathupi musanalowe mumtendere usiku watulo tofa nato.

Kuphatikiza chizolowezi cha yoga mumachitidwe anu ausiku kumatha kusintha magonedwe anu komanso kutalika kwanu. Izi ndizothandiza makamaka kwa anthu omwe sagona tulo, kusowa tulo, kapena kukhala ndi nthawi yochepa yogona.

Pemphani kuti mudziwe za maubwino a yoga musanagone, mayendedwe a yoga kuti muyesere, ndi maupangiri opambana.

Ubwino

Onani zina mwazabwino za chizolowezi cha yoga nthawi yogona.

1. Amachepetsa kugona

Kuyeserera yoga pafupipafupi kungakuthandizeni kuthana ndi zofooka. Mutha kugona msanga, kugona kwa nthawi yayitali, ndi kubwerera kukagona mutadzuka usiku.

Kafufuzidwe kuchokera kuzowonjezera zakuthandizira kwa yoga ndi zina zamankhwala othandizira kuthana ndi tulo komanso kulimbikitsa kugona bwino. Kuphatikiza pa yoga, anthu omwe amasinkhasinkha, tai chi, ndi qigong adakwanitsa kugona bwino.

Kafukufuku wozama kwambiri amafunikira kuti athe kukulira pazotsatira izi.

2. Kuchepetsa thupi

Mchitidwe wosasintha wa yoga umakhudzana ndi kuchepa thupi komanso kugona mokwanira. Kuchita yoga musanagone kungakuthandizeni kugona bwino, komwe kumathandizira pakukonza zolemera komanso kuwonda. Zingakuthandizeninso kuti muzisamala kwambiri momwe mumadyera.

3. Zimasintha kugona bwino komanso moyo wabwino

Yoga ndi njira ina yachilengedwe yopangira zothandizira kugona zomwe zimaperekedwa kwa okalamba.

Ofufuzawo adayang'ana pazomwe zimachitika pakakhala yoga kwa okalamba. Adapeza kuti kuchita masewera olimbitsa thupi a yoga kumakhudza kugona komanso moyo wonse poyerekeza ndi gulu lolamulira, omwe sanawone zabwino zambiri.

4. Amalimbikitsa zosangalatsa

Yoga itha kuthandiza kuti thupi lanu likhale bata, lotchedwa kupumula. Izi ndizosiyana ndi mayankho omenyera nkhondo kapena kuthawa. Kuchita yoga modekha kungakuthandizeni kuti musangalale ndikulowa m'malo otsika.

Izi zitha kukupangitsani kuti magazi azikhala ochepa komanso kuti mukhale ndi mahomoni ochepetsa nkhawa a cortisol. Chizolowezi chingathandize kuchepetsa nkhawa zokhudzana ndi nkhawa monga kunenepa, nkhawa, ndi kugona tulo.

Zovuta

Palibe zovuta zambiri pakuchita yoga musanagone bola ngati mukuchita bwino. Ngati mukuwona kuti ngakhale mawonekedwe ofatsa adzalimbikitsa malingaliro anu kapena thupi lanu mokwanira kuti mukhalebe maso, ndiye kuti ndibwino kuzipewa. M'malo mwake, yang'anani posinkhasinkha, njira zopumira, kapena tai chi.

Thupi lanu limakhala lotseguka komanso lotha kusintha masana masana. Gwiritsani ntchito mphamvu zolimbitsa thupi kuti musinthe kusinthasintha ndikupewa kudzikakamiza mopitirira malire anu. Ngati muli ndi zovuta zamankhwala, kuphatikizapo kuvulala, lankhulani ndi dokotala musanayambe kuchita zina.

Yoga imayenda kuti iyese

Kodi yoga yosachita izi imalimbikitsa thupi lanu ndi malingaliro anu kugona.

Miyendo-Khoma

Mutha kugwiritsa ntchito khushoni kapena chilimbikitso m'chiuno mwanu. Kuti musinthe izi, ikani mapazi anu palimodzi kapena tsegulani miyendo yanu.

1. Khalani ndi dzanja lanu lamanja pafupi ndi khoma.
2. Yendetsani miyendo yanu kukhoma mutagona chagada, ndikuyika chiuno chanu pafupi kapena pafupi ndi khoma.
3. Pumulani manja anu pamalo abwino.
4. Tsatirani mpweya wanu ndipo yang'anani potulutsa zovuta mthupi lanu.
5. Khalani pano mpaka mphindi 5.

Gulugufe Yotsika

Kubwezeretsa kotereku kumachepetsa dongosolo lamanjenje ndikuchepetsa kupsinjika. Kuti muthandizidwe, ikani zotchinga kapena mapilo pansi pa mawondo anu.

1. Kuchokera pomwe mwakhala pansi, kanikizani mapazi anu pamodzi.
2. Tsegulani mawondo anu kumbali.
3. Gona chagada.
4. Ikani manja anu pamalo abwino.
5. Gwiritsani ntchitoyi kwa mphindi zisanu.
6. Muthanso kuchita izi mutambasula ndi mnzanu, monga mukuwonera mu GIF pamwambapa.

Cholinga cha Mwana

Kupumula uku kumapangitsa kusinthasintha pakukulitsa ndikutambasula msana. Kuti mumve zambiri, ikani khushoni pansi pa mphumi, chifuwa, kapena ntchafu.

1. Kuchokera pamalo patebulo, lembani m'chiuno kumbuyo.
2. Ikani mawondo anu pafupi kapena kutambasula.
3. Pumulitsani chifuwa chanu ndikulola kuti chizime mu ntchafu zanu.
4. Pumulani mavuto aliwonse msana wanu.
5. Khalani pano mpaka mphindi 5.

Mtembo Pose

Chitani izi zobwezeretsa kumapeto kwanu. Munthawi imeneyi, mutha kupumula. Kapena kujambula zithunzi, kusinkhasinkha, kapena yoga nidra.

1. Gonani mphasa yanu kapena pabedi panu.
2. Ikani mapazi anu wokulirapo pang'ono kuposa mtunda wa m'chiuno padera.
3. Gwirizanitsani mutu wanu, khosi, ndi msana.
4. Ganizirani za mpweya wanu pamene mumasiya kupweteketsa mthupi lanu.
5. Lolani kuti thupi lanu likhale lolemera.
6. Khalani pamalo amenewa mpaka mphindi 15.

Yoga nidra

Yoga nidra ndi mtundu wa kusinkhasinkha komwe kumatsogoza komwe kumathandizira kugona bwino, kumachepetsa kupsinjika, komanso kumalimbikitsa kupumula kwambiri. Mchitidwewu umaphatikizapo kugona pansi, kupuma mwamphamvu, ndikutsatira mawu omwe amatonthoza malingaliro anu ndikusungunula mavuto.

Nazi zojambula zochepa za yoga nidra zomwe mutha kutsitsa.

Malangizo ndi zidule

Pali njira zingapo zopindulira kwambiri nthawi yanu yoga mukamagona. Khazikitsani nthawi yofikira, ngakhale itangokhala mphindi 10 zokha. Mwanjira imeneyi mudzakhala ndi nthawi yokwanira kuti mutsirize zomwe mwasankha, yonjezerani gawoli ngati nthawi ingalole, ndipo pangani nthawi yogona.

Sankhani mitundu ya yoga yocheperako monga hatha, yin, kapena yobwezeretsa. Pewani machitidwe a yoga monga otentha kapena vinyasa. Yambirani magawo omwe amakhala odekha, obwezeretsa, komanso olunjika mkati.

Khalani kutali ndi magwiridwe antchito, olimbikitsa, monga kubwerera m'mbuyo. Pamapeto pa gawo lanu, yesetsani kupuma komwe kumalimbikitsa kugona kwabwino.

Pangani malo abwino ogona posankha kutentha kwabwino, kuyeretsa chipinda chamagetsi, ndikugwiritsa ntchito makandulo kapena mafuta ofunikira kuti apange fungo losangalatsa.

Khalani mchipinda chounikira pang'ono ndikugwiritsa ntchito chophimba kumaso kwa nthawi yayitali. Pa nyimbo zakumbuyo, sankhani nyimbo zomwe zimakuthandizani kugona, monga kumenyedwa kwa binaural kapena ma frequency a Solfeggio. Mutha kugwiritsa ntchito zomvera m'makutu kutseka phokoso.

Momwe mungasinthire chizolowezi chanu

Pangani zosintha zazing'ono, zosavuta kuzomwe mumachita usiku. Pangani machitidwe anu a yoga mozungulira zolinga zingapo zomwe mungakwanitse kutengera kuchuluka kwa nthawi yomwe muli nayo komanso kusintha kwakukulu komwe mukufuna kupanga.

Sankhani zomwe zimakulimbikitsani kutsatira zomwe mumachita. Izi zingaphatikizepo kuwunika momwe mukuyendera pakompyuta kapena muzolemba, kudzipindulitsa nokha, kapena kukhala ndi mnzanu woyankha.

Ngati mumakhala ndi ena, auzeni zomwe muyenera kuyembekezera nthawi yanu yausiku. Khalani osavutikira nokha mukachoka pazomwe mumachita. Mutha kudzipereka kuyambiranso tsiku lotsatira.

Mfundo yofunika

Yoga yogona ndi yopindulitsa kwa anthu omwe ali ndi nkhawa zambiri pogona. Kaya mukuyang'ana tulo tofa nato kapena zochulukirapo, kuyeseza yoga musanagone ndikhoza kukhala zomwe mukufuna.

Kodi zosangalatsa izi zimapangitsa kuti minofu ikhale yolimba, kupumula, komanso kupumula. Khalani osasinthasintha pochita kwanu podziwa kuti zingatenge mpaka milungu ingapo musanawone zotsatira. Sungani zolemba zanu kuti muwone momwe mukuyendera ndikuwona kuti ndi zinthu ziti zomwe mumachita zomwe zimapindulitsa kwambiri.