Hatha kapena Vinyasa Yoga: Ndi iti Yoyenera kwa Inu?

Zamkati

• Kodi Hatha yoga ndi chiyani?
• Kodi maubwino a Hatha yoga ndi ati?
• Ubwino
• Kodi Vinyasa yoga ndi chiyani?
• Kodi maubwino a Vinyasa yoga ndi ati?
• Ubwino
• Kodi pali kusiyana kotani pakati pa mitundu iwiriyi?
• Ndi iti yomwe ili yoyenera kwa inu?
• Mfundo yofunika

Mwa mitundu yambiri ya yoga yochitidwa padziko lonse lapansi, mitundu iwiri - Hatha ndi Vinyasa yoga - ndi ena mwa otchuka kwambiri. Pomwe amagawana zofanana, Hatha ndi Vinyasa aliyense amakhala ndi chidwi komanso kuyenda bwino.

Ndi iti yomwe ili yoyenera kwa inu kutengera luso lanu la yoga, kulimbitsa thupi, komanso zolinga zanu pophunzira ndikuchita zolimbitsa thupi.

Munkhaniyi, tiwona mitundu yonse ya yoga, ndikuthandizani kusankha yomwe ingakhale yoyenera kwa inu.

Kodi Hatha yoga ndi chiyani?

Hatha yoga amatha kuonedwa kuti ndi ambulera pofotokozera mitundu yambiri ya yoga yomwe imaphunzitsidwa kumadzulo lero.

Ndi mtundu uwu wa yoga, mumasuntha thupi lanu pang'onopang'ono komanso mwadala kuzinthu zosiyanasiyana zomwe zimakutsutsani mphamvu ndi kusinthasintha, pomwe nthawi yomweyo muziyang'ana kupumula komanso kulingalira.

Hatha yoga imagogomezera kwambiri kupuma mokhazikika komanso momwe mungakhalire. Kupanga mphamvu zoyambira, zomwe ndizofunikira kuti mukhale bwino, ndichinthu china chofunikira pa mtundu uwu wa yoga.

Hatha ali ndi maimidwe mazana, kuphatikiza odziwika bwino monga Galu Woyang'ana Pansi ndi Kuyimirira Kumbuyo Kwa Bend. Nthawi zambiri zimakhala ndi mpweya wambiri musanapite kumalo otsatira.

Kodi maubwino a Hatha yoga ndi ati?

Kafukufuku wasonyeza kuti Hatha yoga ili ndi maubwino osiyanasiyana, kuphatikiza zomwe zafotokozedwa apa:

Ubwino

• Kuchepetsa kupsinjika. A mu Journal of Nursing Research adapeza kuti kutenga gawo limodzi la mphindi 90 za Hatha yoga kumalumikizidwa ndi kuchepetsa nkhawa. Kafukufuku omwewo adatsimikiza kuti kuchita Hatha yoga pafupipafupi kumachepetsa kupsinjika komwe kumawonekera kwambiri.
• Kuchepetsa kuchepa kwazizindikiro. Malinga ndi a, magawo 12 okha a chizolowezi cha Hatha yoga omwe amachepetsa kwambiri nkhawa komanso kukhumudwa.
• Kusinthasintha kwa minofu ndi olumikizana. Kafukufuku wambiri, kuphatikiza mu Journal of Physical Therapy Science, akuwonetsa kuti kutenga nawo gawo pa Hatha yoga kumathandizira kusinthasintha kwa msana ndi khosi. Ofufuzawo amalimbikitsanso Hatha yoga kwa achikulire omwe amafunikira kuthandizidwa kuti azitha kuyenda molumikizana.
• Kore mphamvu. Malinga ndi a, masiku 21 okha a maphunziro a Hatha yoga atha kubweretsa kusintha pakulimba kwa minyewa yolimbitsa thupi.

Kodi Vinyasa yoga ndi chiyani?

Vinyasa ndi njira yogawira yoga momwe mungasunthire kuchoka paimodzi kupita kwina. Pali kutsikira ku gawo la yoga la Vinyasa, ngakhale mayendedwe ake enieni ndi mayendedwe ake amayenda mosiyanasiyana kuchokera kwa wophunzitsa mmodzi kupita kwina.

Muthanso kumva mawu akuti Ashtanga yoga amagwiritsidwa ntchito mosinthana ndi Vinyasa. Ngakhale amafanana poyandikira, kusiyana kwakukulu ndikuti magawo a Ashtanga amatsata mawonekedwe omwewo nthawi zonse.

Vinyasa, mbali inayi, nthawi zambiri amasuntha kuchoka pagawo lina kupita lotsatira mwa nzeru za mphunzitsi. Kusinthaku kumagwirizana ndi kupuma kwanu. Zimachitika makamaka mukamatulutsa mpweya kapena kupuma, ndipo zimakupatsani inu kumverera kuti mpweya wanu ukusuntha thupi lanu.

Gawo la Vinyasa lofulumira lingakhale lovuta mwakuthupi.

Kodi maubwino a Vinyasa yoga ndi ati?

Vinyasa yoga imakulitsa mphamvu zamagetsi ndikulimbikitsa kupumula ndikuchepetsa nkhawa. Amaperekanso maubwino ena angapo, kuphatikiza:

Ubwino

• Kupirira ndi kuphunzitsa mphamvu. Chifukwa zovuta ndizomwe zimachitika motsatizana, Vinyasa yoga imathandizira kulimbitsa mphamvu ya minofu ndikulimbitsa thupi.
• Kukhazikika ndi kusamala. Ngakhale kusamala bwino ndi phindu la yoga, mu magazini ya PLoS One idapeza kuti kwa anthu omwe ali ndi vuto lowonera, yoga yochokera ku Ashtanga idathandizira kuti azikhala olimba komanso amachepetsa kugwa kwawo.
• Masewera a Cardio. Malinga ndi kafukufuku wa 2013 mu Journal of Yoga & Physical Therapy, mayendedwe othamanga komanso zovuta za Vinyasa yoga zimapangitsa kukhala kolimbitsa thupi kwamphamvu kwambiri kwamtima.
• Kuchepetsa nkhawa, nkhawa zochepa. Mwa azimayi omwe akudwala matenda osokoneza bongo (CBT) kuti asiye kusuta, ofufuza adapeza kuti kuchita maphunziro a Vinyasa yoga kumathandiza kuchepetsa nkhawa komanso nkhawa. Zathandizanso ophunzira kuti asiye kusuta.

Kodi pali kusiyana kotani pakati pa mitundu iwiriyi?

Hatha ndi Vinyasa yoga amaphatikizanso zofanana. Kusiyanitsa kwakukulu ndikukhazikika kwamakalasi.

• Vinyasa imayenda mwachangu ndipo imafuna kupumira kwambiri kuposa Hatha yoga.
• Chifukwa zachitika pang'onopang'ono ndipo zimachitika kwa nthawi yayitali, Hatha yoga imalola kutambasula kwina.

Njira imodzi yowerengera kusiyana ndikujambula Vinyasa yoga monga masewera olimbitsa thupi komanso Hatha yoga monga kulimbitsa thupi komanso kusinthasintha.

Ndi iti yomwe ili yoyenera kwa inu?

Monga mtundu uliwonse wa masewera olimbitsa thupi, mtundu wa yoga womwe umakukondani kwambiri umadalira pazinthu zingapo.

Hatha yoga itha kukhala yoyenera ngati:

• ndi zatsopano ku yoga
• khalani ndi gawo lotsika la kulimba
• Mukufuna kuyang'ana pa mphamvu yanu yayikulu kapena momwe mungakhalire
• ndikufuna kukulitsa kuchepetsa kupsinjika
• sankhani pang'onopang'ono, momasuka kwambiri

Vinyasa yoga itha kukhala masewera abwino ngati:

• mumadziwa bwino ma yoga komanso momwe mungachitire
• khalani ndi mulingo wabwino
• ndikufuna kupeza masewera olimbitsa thupi a Cardio ndi mphamvu panthawi yanu ya yoga
• ndimakonda kumva kuti ndikutsutsidwa panthawi yanu ya yoga

Mfundo yofunika

Hatha ndi Vinyasa yoga amagawana zofanana. Mwa njira zawo, aliyense amagogomezera kupuma koyendetsedwa, kuti akuthandizeni kupumula ndikukhala olimba. Kusiyanitsa kwakukulu pakati pawo ndi mayendedwe omwe mungasinthe kuchokera pagulu lina kupita lotsatira.

Mukamasankha njira ya yoga yomwe ingakuthandizeni, kumbukirani kuti nthawi zonse mutha kuyesa kalembedwe kamodzi ndikusinthira kwina ngati mukuwona kuti siyoyenera pazolimbitsa thupi kapena zolimbitsa thupi.