Zolakwa Zazikulu Kwambiri za Yoga Zomwe Mukupanga M'kalasi

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Kaya ndiwokhazikika, wotentha, Bikram, kapena Vinyasa, yoga ili ndi mndandanda wazabwino zotsuka. Pongoyambira: Kuwonjezeka pakusintha ndikusintha kwamasewera, malinga ndi kafukufuku wa International Journal ya Yoga. Kuyenda kungakuthandizeninso kukonzekera thupi lanu kuti mukhale ndi pakati. Ndiye pali mbali yamalingaliro ya izo, aponso. Kuyika galu wanu wotsika kumatha kuchepetsa nkhawa komanso nkhawa komanso kukhala ndi thanzi labwino.

Koma ngati mukuchita zolakwika, ndiye kuti mutha kupweteka-m'malo mothandiza-thupi lanu ndi machitidwe anu a yoga. Tidakumana ndi Julie Brazitis, mlangizi ku Lyons Den Power Yoga ku New York City, kuti adziwe zolakwika zazikulu za yoga zomwe mungakhale mukupanga mkalasi.

1. Kugwira mpweya wanu kudzera pamavuto

Onse oyamba kumene komanso akatswiri a yoga nthawi zambiri amakhala kapena amafupikitsa pakakhala zovuta. M'malo mwake, muyenera kuyang'ananso mpweya wanu panthawi yovutayi, akutero Brazitis. Mpweya "ndi chida chachikulu chopezera kumasuka mwakuthupi, kukhalabe ponseponse, ndikupeza mawonetseredwe akuluakulu a positi," akutero.

2. Kugwiritsa ntchito kusayenda bwino kwa phazi lakutsogolo kwa wankhondo Woyamba

Ndikosavuta kusokonekera mukamayenda mwachangu. Cholinga chanu chikhale kuti phazi lanu lakutsogolo lifike 12 koloko nthawi ya Wankhondo I, m'malo mongotuluka. Izi zimathandiza kuti bondo lanu likhale lokwanira bwino pamiyendo yanu ndikuthandizani kukulunga m'chiuno kutsogolo kwa yoga mat.

3. Lolani maso anu aziyendayenda m'chipindamo

Drishti, chomwe ndi Sanskrit cha "kuyang'anitsitsa," ndipamene maso anu amayang'anitsitsa machitidwe anu a yoga. Chigawo chofunikira chopeza kukhalapo, kulinganiza, ndi mphamvu yapakati pakuyenda, njira iyi imathandizanso pakukhazikika. Ndikosavuta kusokonezedwa ndi mawonekedwe osangalatsa am'mutu wamunthu, kapena china chake chikuchitika kunja kwazenera. Koma Brazitis akuti "kuyang'ana pamalo amodzi mchipinda nthawi iliyonse mukawonetsetsa kumangoyang'ana malingaliro anu, mpweya wanu, ndi zomwe mumachita."

4. Kuyiwala kukhazikika pachimake chanu

"Mwa kukoka dzenje la mimba yako mkati ndi kumtunda msana wako, mwachibadwa umachepetsa mafupa a chiuno ndi kumbuyo kumbuyo kuti chiwonetsero chilichonse chikhale cholimba komanso chopatsa thanzi," akutero Brazitis. Kulola kuti pachimake chanu kugwere komwe kungakupangitseni kuti mukhome kumbuyo kwanu (chifukwa cha msana wopita kutsogolo), zomwe zimakukakamizani kumbuyo kwanu. Ichi ndichifukwa chake, kaya mukupota kapena kuchita masewera olimbitsa thupi a HIIT, nthawi zambiri mumamva aphunzitsi akufuula "Mangirirani pachimake!" Yoga sichoncho. Konzani mutu wanu pobweretsa batani lanu m'mimba mwanu ndikukhazikika ku abs yanu.

5. Osataya madzi okwanira

Mitundu yonse ya yoga, makamaka yoga yamphamvu yotentha, imakhala yolimbitsa thupi ndipo imafuna kuti thupi likhale lopanda madzi komanso kulimbikitsidwa musanayese. Kuyiwala kutero, kapena kunyalanyaza kuchuluka kwa kumwa mowa musanayambe kapena panthawi yolimbitsa thupi, ndi kulakwitsa kofala koma koopsa, akutero Brazitis. "Ndawona ophunzira akumenya nkhondo ndikusiya ntchito chifukwa chosasamalidwa bwino," akutero. "Ndikulangiza madzi akumwa ophatikizidwa ndi ma electrolyte m'maola asanachitike ndikuwonjezeranso mowolowa manja pambuyo pake."

6. Rkukulitsa msana wanu mutakweza theka

Panthawi yochita masewera a Vinyasa yoga, kukweza kwapakati kumakhala njira yosinthira pakati pa thabwa lakutsogolo ndi thabwa lotsika (kapena Chaturanga). Cholinga: kujambulani mapewa anu kumbuyo kwanu kuti mupange msana wautali wolunjika musanachitike gululi. Cholakwika wamba ndikunyamula pakati pa msana wanu, womwe umazungulira msana wanu. Brazitis akuti ngati muli ndi zotupa zolimba, kugwada kwanu kungakuthandizeni. Kenako mutha kukanikiza zikhato za manja anu mumiyendo yanu ndikufikira korona wamutu wanu patsogolo.

7. Kulowetsa mapewa anu pansi pa chiuno chanu ku Chaturanga

Chaturanga, kapena kusuntha kuchokera ku thabwa lalitali kupita ku thabwa lotsika, kungakhale kovuta kwa ophunzira amisinkhu yonse panthawi ya Vinyasa. Kuchita molakwika kungayambitse zovuta zosafunikira pamapewa ndi msana. "Nthawi zambiri ndimawona ophunzira akusamukira ku Chaturanga ngati akuchita 'nyongolotsi,' akutsamira m'mapewa awo mpaka mphasa zawo pomwe zofunkha zawo zili mlengalenga," akutero Brazitis. M'malo mwake, akuti, "kokerani mapewa pamsana wanu kuti muphatikize, sungani m'chiuno mwanu, ndikukokera dzenje la mimba yanu mmwamba."

8. Kuyeseza panjira yolakwika pamiyeso yamtengo

Mukumva kusakhazikika pang'onopang'ono pa phazi limodzi, musaganize mwachangu panthawiyi, ndipo ikani phazi lanu lokwezedwa paliponse pomwe likumva lolimba kwambiri - lomwe kwa anthu ambiri lingakhale mwachindunji kapena pang'ono mkati mwa bondo lanu. . Brazitis akuti itha kupangitsa kuphatikizika. "Cholinga chake ndikuyika phazi lanu pantchafu yamkati kapena minofu yamkati ya ng'ombe," akutero.

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