Kodi Iyenera Kukhala Yotentha Motani M'kalasi Yotentha ya Yoga?

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Thukuta limatsikira kumbuyo kwanu. Posadziwa kuti n’zotheka, mumayang’ana pansi n’kuona ntchafu zanu zikupanga thukuta. Mumamva chizungulire pang'ono, koma pitilizani, mutenge madzi ambiri musanalowe mumtengo. Zikumveka ngati kalasi yotentha ya yoga, inde? Amayi kulikonse amalumbirira mchitidwe wofunda, pomwe zipinda zimatenthedwa mpaka pakati pa 80 ndi 105 madigiri. Ndipo ngakhale mudamvapo mtsikana akunena kuti amakonda kwambiri Vinyasa wotsekemera chifukwa akumva ngati "amatuluka zoipa" pa studio yake yopita ku studio, funso limakhalapo: Kodi ndizotetezeka? Kodi pali chinthu chotchedwa yoga chomwe ndi nawonso kutentha?

"Pakhala maphunziro ochepa omwe amawonadi ubwino wochita masewera olimbitsa thupi a yoga makamaka," akutero Maren Nyer, Ph.D., mkulu wa maphunziro a yoga mkati mwa Depression Clinical and Research Program ku Massachusetts General Hospital. "Kutentha palokha, komabe, kumatha kuchiritsa kuthekera-makamaka pakukhumudwa kwakukulu."

Pa kafukufuku amene alipo, akatswiri apeza zabwino ndi zoyipa. Kafukufuku wina wofalitsidwa mu International Journal of Yoga Therapy adanenanso kuti anthu omwe amachita yoga yotentha kawiri kapena katatu pa sabata adapeza zabwino monga kulimbitsa thupi, kulimba, kusinthasintha, komanso kusintha kwamalingaliro. Koma opitilira theka la omwe adatenga nawo gawo adadwala, kuperewera kwa madzi m'thupi, nseru, kapena chizungulire mukalasi.

Kafukufuku wina woperekedwa ndi American Council on Exercise adayesa anthu 20 azaka zapakati pa 28 mpaka 67. Zidapeza kuti ambiri mwa omwe adatenga nawo gawo adakwanitsa kutentha kwambiri kuposa madigiri a 103 munthawi ya kalasi ya Bikram yoga. Izi ndizofunika kuziganizira, chifukwa matenda ambiri okhudzana ndi kutentha monga kutentha kwapadera (EHS) amatha kuchitika kutentha kwakukulu kuli madigiri 104. (FYI, nayi momwe mungadzitetezere ku kutentha kwa kutentha ndi kutopa kwa kutentha pamene mukuchita masewera olimbitsa thupi kunja, komanso.) Ngati mukulimbana ndi kutentha ndipo mumamva ngati mukulowa kwambiri mu chipinda, koma inu kwenikweni Pofuna kukhazikika, gwirani ntchito yanu ndi malingaliro osiyanasiyana. M'malo mongokakamiza kuyenda kulikonse, sungani pang'onopang'ono kuti muzitha kuyendetsa mpweya wanu.

"Kutentha kumapangitsa thupi kukhala losavuta komanso malingaliro kukhalapo," akutero Bethany Lyons, woyambitsa Lyons Den Power Yoga ku New York City. "Ikuwonjezeranso kufalikira ndipo zimatikakamiza kukhala omasuka kukhala ndi osavutikira. Kwa ine, zimandipangitsa kuti ndizitha kuthana ndi chilichonse chomwe sichili pamphasa."

Gawani malingaliro a Lyons? Simuli nokha. Ngati mwakonzeka kunyamula mphasa wanu ndi botolo lamadzi kuti muchepetse galu wotsika, onetsetsani kuti mukumvera malangizo awa kuti muziteteza ku yoga:

1. Hydrate, hydrate, hydrate! Dr. Nyer anati: "Kuthira madzi m'thupi ndikofunika kwambiri kuti mutsimikizire kuti kalasi silikusokoneza dongosolo lanu, zomwe zingayambitse chizungulire ndi nseru. "Mukufuna kuonetsetsa kuti dongosolo lanu likhoza kutuluka thukuta, momwe thupi limayendera kutentha." (Nazi kuchuluka kwa zomwe muyenera kumwa musanachite masewera olimbitsa thupi monga yoga yotentha kapena kupalasa njinga zamkati.)

2. Fikirani ma electrolyte. "Mukatuluka thukuta ngati momwe timachitira mu yoga yotentha, mumataya ma elekitirodi," akutero a Lyons. "Mumafunikira sodium ndi potaziyamu kuti muchepetse minofu yoyenera, chifukwa chake mukadzipukuta ndi ufa wa ma electrolyte kuti musakanize ndi botolo lanu lamadzi kungakulimbikitseni."

3. Samalani kwambiri nthawi yotentha. Ma studio ambiri otentha a yoga amakhala ndi zipinda zawo mpaka madigiri 105. Koma kutentha kwa chilimwe ndi chinyezi kumatha kupangitsa kuti chiwerengerocho chikwere pang'ono. Ngati mukupita ku studio yanu ikumva kutentha kwambiri, nenani chinachake kwa ogwira ntchito. Ngati akudziwa za vutoli, amatha kuyendetsa mafaniwo pang'onopang'ono kapena kuswa zenera kuti awonetsetse chitetezo cha aliyense.

4. NTHAWI ZONSE mvetserani thupi lanu. "Ngati sizikuwoneka bwino, osapitilira," akuchenjeza a Lyons. "Mulipo kuti musinthe thupi lanu ndi malingaliro anu, osavulaza."

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