Momwe Mungapangire Yoga Popanda Kumva Kupikisana Mkalasi

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Yoga ili ndi maubwino ake akuthupi. Komabe, zimadziwika bwino chifukwa chakukhazikika kwamaganizidwe ndi thupi. M'malo mwake, kafukufuku waposachedwa ku Duke University School of Medicine adapeza kuti yoga imatha kukhala yothandiza pochiza kukhumudwa komanso nkhawa. Chifukwa chake, sizinadabwitse kuti nditayamba kukhumudwa, wondithandizira adati ndiyambe kuchita yoga.

Pempho lake, ndimatenga makalasi atatu a vinyasa sabata-nthawi zina ndimawonjezera kalasi ya hatha yosinkhasinkha. Vuto: Sindinali womasuka. Kalasi lirilonse, m'malo mongoyang'ana kupuma kwanga ndikusiya kupsinjika kwanga pakhomo, ndimabweretsa mtundu wanga A, wopikisana, ndipo nthawi zambiri umunthu wopanda pake. Kwazaka 15 zapitazi, ndakhala ndikuthamanga. Kupambana kunayesedwa mu nthawi za mailosi, nthawi za mpikisano, ngakhale mapaundi otayika. Yoga inali yovuta kukulunga mutu wanga mozungulira. Ndikulephera kugwira zala zanga zakumapazi, ndinkamva ngati ndagonjetsedwa. Ndikayang'ana anansi anga mogawanika, ndinamva chilakolako chotambasula-ndipo nthawi zambiri ndinkamva ululu tsiku lotsatira. (Nthawi ina mukadzimva kuti mulibe pakati pakudzikakamiza ndikukankhira patali kwambiri, dzifunseni kuti: Kodi Ndinu Wopikisana Kwambiri pa Gym?)

Galasi lalikulu lomwe linali kutsogolo kwa kalasi silinathandizenso. Chaka chatha chokha ndidataya mapaundi 20 omwe ndidapeza ndikuphunzira kunja ku Dublin zaka zisanu zapitazo. (Inde, pali Abroad Freshman 15. Amatchedwa Guinness.) Ngakhale kuti thupi langa ndi lochepa kwambiri komanso lochepa kwambiri kuposa kale lonse, ndimafulumira kuliweruza pagalasi. "Wow, mikono yanga ikuwoneka yayikulu mu malaya awa." Malingaliro okhwima amangotuluka mwachilengedwe pakati pazomwe ndimachita.

Zopanda tanthauzo monga izi zimamveka, malingalirowa si achilendo m'dziko lamasiku ano pomwe mpikisano umayendetsa bwino. (Ndilo Kalasi Lodabwitsa Kwambiri Limene Mumapikisana Nalo.) Loren Bassett, mlangizi ku Pure Yoga ku New York City akuti magulu ena a yoga - makamaka othamanga komanso olimba ngati yoga yotentha-amatha kukopa anthu a A omwe amayesetsa kukwaniritsa zolinga zawo ndikufuna kuti mumve bwino. "Ndi zachibadwa kwa iwo kukhala opikisana, osati ndi anthu ena okha, koma ndi iwo eni," akutero Bassett.

Uthenga wabwino: Mutha kuvomereza kuti ndinu wampikisano, mutha kuthana ndi kusatetezeka kwanu, ndipo gwiritsani ntchito machitidwe anu a yoga kuti muchepetse. Pansipa, Bassett amapereka chitsogozo mwatsatanetsatane pochita izi.

Sankhani Zolinga Pazolinga

"Matsengawa amabwera mukalowa mkalasi kuti muphunzire za inu ndi thupi lanu, osati ngati mungafike pa mpikisano." Yoga sikuti ndi akatswiri olimbitsa thupi, koma amangonena za kulingalira, "akutero a Bassett. Chifukwa chake ngakhale zili bwino kukhala ndi zolinga zazitali, simuyenera kuzilola kuti zizibweretsa zokhumudwitsa mumachitidwe anu." Zindikirani pomwe zolinga ziyamba kuwononga. " Kupatula apo, ngati zolinga sizikwaniritsidwa, kukhumudwitsidwa kumatsatira msanga.Bassett akuti anthu ambiri amasiya chifukwa chake.

Ndikofunika kwambiri kukhala ndi zolinga. "Cholinga ndikulingalira kwambiri poyerekeza ndi zamtsogolo." Mwachitsanzo, ngati cholinga chanu ndikupanga mutu wamaulendo atatu, cholinga chanu chitha kukhala kuyandikira pafupi. Cholinga chanu chimakusungani munthawi ino, kuyang'ana momwe thupi lanu limamvera. Cholinga chanu chingakulimbikitseni, koma chingakulimbikitseni kuti mupite patali kuposa momwe thupi lanu liyenera kuchitira ndikuvulaza. (Cholinga chake ndi chimodzi mwa Zifukwa 30 Zomwe Timakondera Yoga.)

M'malo moganiza mozama kuti ndikwaniritse cholinga changa cha potsiriza kukhudza mapazi anga (kuthamanga kwapangitsa kuti kukhale kolimba kwambiri!), Ndayamba kuyang'ana pacholinga chotsitsimula. Kutulutsa zovuta zilizonse kwandithandiza kwambiri kuchita maseŵera a yoga. (Kuphatikiza apo, ndili pafupi kwambiri kukhudza zala zanga.)

Gwiritsani Mirror ngati Malangizo

Galasi ikhoza kukhala chinthu chabwino ngati muigwiritsa ntchito moyenera, atero a Bassett. "Ngati muyandikira ndi cholinga choyenera choyang'ana momwe mukuyendera, ndiye kuti ndizothandiza." Koma imani pamenepo. "Ngati mukuyang'ana momwe kaimidwe kanu kakuwonekera kosiyana ndi momwe zimamvera, zitha kukubwezeretsani kumbuyo ndikupanga chisokonezo." Nthawi iliyonse mukadziyang'ana pagalasi pa inu kapena pa ena ndikutaya chidwi, zibweretseni nokha potseka maso anu ndikupumira pang'ono. "Ndimakonda kumva mpweya ukulowa ndikutuluka," akutero a Bassett. (Dziwani bwino fomu yanu ndi Essential Yoga Cues kuti mupeze zambiri kuchokera nthawi yanu yamat.)

Pezani Kudzoza mwa Ophunzira Ena

Ndimayang'ana ophunzira anzanga pazifukwa ziwiri. Chimodzi: kuti muwone mawonekedwe anga. Awiri: kuwona momwe mawonekedwe anga amafananira. Ndikadatsamira pang'ono mu wankhondo wanga 2 pamene ndikupikisana ndi mnansi wanga. Kuzizonda mnzako, komabe, kumachotseratu zomwe mwakumana nazo mkati. "Palibe matupi awiri omwe ali ofanana ndiye ndingadzifanizire bwanji ndi munthu amene ali pafupi ndi ine? Chibadwa chake ndi chosiyana, mayendedwe ake, moyo wake. Pakhoza kukhala mayimidwe ena omwe simungathe kuchita, ndipo mwina chifukwa choti ' sanapangidwe mwachibadwa kuti akhale pamalo amenewo," akutero Bassett.

Ngakhale simukufuna yerekezerani wekha kwa ma yogi ena, simusowa kuti mupange kuwira kwanu kongoganiza mozungulira mphasa yanu. M'malo modziyerekeza ndi munthu wina, gwiritsani ntchito mphamvu ya anthu ena kuti akukopeni. Ndipo ngati pali wina m'kalasi yemwe ali ndi mphamvu zopanda mphamvu (i.e. mtsikana wabwino kwambiri wa shavasana), khalani patali ndikupewa kuyang'ana maso.

Pumulani

Mosiyana ndi mitundu ina ya masewera olimbitsa thupi, yoga sikufuna kuti mudzikakamize chimodzimodzi. Ngakhale mukufuna kukwaniritsa kuthekera kwanu pamachitidwe aliwonse, simukusiya pamene mupuma pang'ono. "Ndimachitcha kulemekeza thupi lanu. Malingana ngati simukudzigonjetsa nokha ndikuti, sindingathe kuchita izi, ndiye kuti kupuma kuli koyenera, "akutero Bassett. Chifukwa chake pumani-mawonekedwe a mwanayo ndiabwino. (Musanamenye mphasa, werengani Zinthu 10 Zomwe Muyenera Kudziwa Musanayambe Kalasi Yanu Yoyamba Yoga Yoga.)

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