Shape Studio: Yoga ikuyenda kuti mukhale wosangalala, wodekha

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• Kuyenda kwa Yoga kwa Maganizo Osangalala, Odekha
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Yoga imakhudza kwambiri ubongo wanu kuposa kuchita masewera olimbitsa thupi. "Yoga ndiyoposa yakuthupi," atero a Chris C. Streeter, MD, pulofesa wama psychiatry ndi neurology ku Boston University School of Medicine. "Pali chinthu china chomwe chimaganiziridwa, mosiyana ndi nthawi yomwe mukuthamanga ndipo malingaliro anu amatha kucheza kutali. "

M'malo mwake, mu kafukufuku wopangidwa ndi Dr. Streeter, anthu athanzi omwe amachita yoga adawonetsa kusintha kwakusintha kwamalingaliro ndi nkhawa kuposa omwe amayenda mofanana. "GABA yotulutsa ma neurotransmitter yawonjezeka pambuyo pa kalasi ya yoga - mwa anthu athanzi komanso omwe ali ndi nkhawa," akutero. Izi ndizofunikira chifukwa GABA ikakhala yotsika, momwemonso.

Chinsinsi chosungira ma GABA anu angakhale akuchita yoga kawiri pa sabata: Mu kafukufuku wotsatira wa anthu omwe ali ndi maganizo ovutika maganizo, Dr. Streeter anapeza kuti GABA yakhala ikuwonjezeka ngakhale masiku anayi pambuyo pa kalasi koma osati tsiku lachisanu ndi chitatu. (Nazi zambiri pazabwino zamaganizidwe a yoga.)

Kaya ndinu okhoza kutambasula kapena thukuta - kapena kulimbitsa mtima - kuti mugwiritse ntchito bwino nthawi yanu yamatayi, "yambani kusuntha," akutero mphunzitsi wa vinyasa komanso mayikidwe a projekiti Keisha Courtney, woyambitsa Yogi Woyendetsedwa ku Oakland, California. "Yerekezerani kupuma kuwiri kapena katatu pa malo aliwonse, ndipo khalani motalika pang'ono mpaka mutamva kuti minofu yanu ikudzuka."

M'makalasi a Courtney, palibe "kuyenda mwa kuyenda kokha chifukwa." Adawongolera kusuntha kwa mini-flow iyi kukankhira mabatani onse omveka bwino, kuphatikiza kutembenuza pang'ono. "Sayansi imatiuza kuti kupita mozondoka kumalimbikitsa mphamvu m'maganizo ndi m'thupi," atero a Courtney, omwe akuwonetsa kusintha kosavuta poyambira kuti akwaniritse gawo la aliyense. (Ngakhale, ngati mukufuna kudziwa choyimira pamanja, nayi njira yanu yophunzirira m'masabata ochepa chabe.)

Komanso, yembekezerani zotsegulira pachifuwa, zotulutsa khosi, ndi zopindika. "Zonsezi ndi zofunika chifukwa anthu nthawi zambiri amakhala kunyumba, ndipo madera awa amthupi amakhala olimba ndipo amatha kugwiritsa ntchito chikondi chowonjezera," akutero. Osamverera ngati kuti muyenera om kuti mulowe m'derali. “Kungogwira mphasa ndi mapazi ako kungakulowetseni pamalo oyenera.”

Kuyenda kwa Yoga kwa Maganizo Osangalala, Odekha

Kupuma Kwakuya kwa Ng'ombe Yakhala Pamalo: Khalani ndi miyendo yolumikizana pamphasa, ndikuphimba bulangeti kapena kutchinga pansi pa m'chiuno ngati mukufuna. Pansi pang'onopang'ono ndikukhala mafupa ndikukoka korona wamutu padenga.Tengani mpweya wambiri katatu. Inhale kuti akoke mtima kutsogolo kupanga msana wa mphaka wokhala pansi, kenako tulutsani mpweya kuti mukoke mtima kumbuyo kwa chipinda cha msana wa ng'ombe wokhala pansi. Bwerezani kawiri.

Pakhala Twist: Kuchokera pa ng'ombe yamphaka yomwe mwakhala pansi, bwererani kumsana wosalowerera ndale, kenako ikani mpweya kuti muthe kukweza manja anu kuti mupemphere. Exhale ndi kuzungulira chifuwa kumanja, kutsitsa manja kuti dzanja lamanzere likhale pa bondo lamanja ndi dzanja lamanja liri pansi kumbuyo kwa chiuno. Inhale kuti mubwerere pakatikati, mutakweza manja pamwamba, kenako tulutsani mpweya kuti mubwerere kumanzere. Kokani mpweya kuti mukweze manja pamwamba ndikubwerera ku msana wosalowerera.

Kugwedeza Pamwamba Pamwamba Pazovuta Za Mwana: Yendani pamalo okwera pamwamba pa manja ndi mawondo, mapewa molunjika pamanja ndi m'chiuno pamwamba pa mawondo. Yendani manja kutsogolo pafupi inchi. Inhale kuti musunthire mtsogolo, gwetsani m'chiuno pansi, ndikukweza mapazi anu pansi kuti mubwererenso pang'ono. Pumulani mpweya kuti mugwetse mapazi, tembenuzani chiuno kumbuyo pamwamba pa zidendene, ndikugwetsa chifuwa pamalo a mwanayo. Bwerezani kawiri.

Zolinga za Mwana ndi Kutambasula Mbali:Kuchokera pagulu la ana, yendani manja kumanzere kwa mphasa kuti mumve kutambasula mbali yakumanja kwa thupi. Gwirani kupuma kumodzi kapena kuwiri, kenaka bwerezani mbali ina.

Kugubuduza Galu Wotsika:Kuchokera paziyeso za mwana, zala zakumapazi, kukweza mawondo, ndikusunthira m'chiuno mmbuyo ndikubwerera kumtunda kwa "V" wokhotakhota kwa galu wotsika. Pedal mapazi kutambasula ng'ombe. Inhale kukweza zidendene pansi ndikupita kutsogolo kwa mapulani apamwamba. Exhale kuti musunthe chiuno mmwamba ndi kubwerera ku galu wotsikira. (Kuti musinthe, gwadani pansi pansi.)

Pindani Patsogolo: Kuchokera pa galu wotsika, tengani ana kutsogolo ndi mapazi kuti mufike kutsogolo kwa mphasa. Imani kaye patsogolo pindani kuti mupume kawiri. Pang'onopang'ono pindani vertebra imodzi panthawi kuti muyime. Limbikitsani kukweza mikono yanu pamwamba, kenako tulutsani mpweya, ndikuponyera pansi, ndikupinda thunthu pamwamba pa ntchafu, kugwaditsa modekha. Bweretsani kupuma katatu, kenaka bwererani ku khola lakutsogolo.

Vinyasa: Kuchokera pindani kutsogolo, pumirani mpaka kukweza theka mmwamba, kutambasula msana molunjika kutsogolo, kenaka tulutsani mpweya kuti mupinde kutsogolo pamwamba pa miyendo. Bwererani mugalu woyang'ana pansi, kenako mupume mpweya kuti musunthire kutsogolo kwa thabwa. Tulutsani pansi kuti muchepetse thupi, osanjikizana ndi zikhatho m'mbali ndi zigongono. Fufutani mpweya kuti mutsitse pansi, kenako tulutsani kutsikira pachifuwa pamphasa. Pumirani mpweya kuti mukweze chiuno ndi kukankhira mmwamba pamwamba pa tebulo, kenaka mutulutse mpweya kuti mukweze mawondo ndi kusuntha chiuno mmwamba ndi kubwerera kwa galu woyang'ana pansi.

Kunja Kupindika Galu: Kuyambira galu wotsika, yendani manja kumbuyo pafupifupi mainchesi 6. Kankhirani dzanja lamanzere pansi ndikukweza dzanja lamanja, ndikufikira panja pangodya lakumanzere, kuzungulira mapewa koma kusunga chiuno. (Kuti musinthe, gwirani kunja kwa ng'ombe kapena ntchafu.) Pumani kaye kamodzi kapena kawiri, kenako sinthani mbali ndikubwereza.

Maonekedwe a Dzombe:Kuchokera pa galu wotsika, sunthirani kutsogolo mpaka pang'onopang'ono kenako kutsitsa thupi pang'onopang'ono. Fikirani manja kumbuyo kwa chiuno kuti mulumikizane manja ndi manja owongoka. (Kuti musinthe, gwirani lamba kapena chopukutira ndi manja onse awiri.) Kokani mpweya kuti munyamule chifuwa pansi, kenaka mutulutse mpweya pang'onopang'ono kutsitsa mphumi pamphasa. Bwerezani katatu; Pomaliza, kwezaninso mapazi pansi, inunso.

Wankhondo Woyamba Kumenya Wodzichepetsa: Kuchokera dzombe, kanikizani papepala kenako ndikusunthira m'chiuno ndikubwerera ku galu woyang'ana pansi. Kwezani phazi lakumanja ku denga, kenako sesani kuti mudutse pakati pa manja. Ponyani pansi chidendene chakumanzere, kuonetsetsa kuti pali malo opingasa pakati pa chakudya chakumanja ndi chakumanzere (monga ngati panjanji). Kwezani mikono ndi chifuwa ndikukhala wankhondo woyamba I, mikono pamwamba ndi pachifuwa ndi m'chiuno moyang'ana kutsogolo kutsogolo kwa bondo. Gwirani mpweya kuwiri. Kusunga miyendo pamalo omwewo, gwirizanitsani manja kumbuyo kwa kuthyolako (kapena gwiritsani ntchito lamba kapena chopukutira ngati kuli kofunikira), lowetsani mpweya kuti mutsegule chifuwa, kenaka mutulutse mpweya kuti mupirire chifuwa kutsogolo motsatira ntchafu yakutsogolo ndikubwera mwa wankhondo wodzichepetsa, kufika pazitsulo kumbuyo kwa ntchafu. chipinda. Inhale kuti mukweze kubwerera kunkhondo yoyamba i, kenako tulutsani kuti mubwerere kunkhondo yankhondo. Bwerezani nthawi ina. Ikani manja pansi mbali zonse za phazi lamanja, pendani phazi lamanja kumbuyo, pitani m'chiuno kubwerera kwa galu wotsika, ndikubwereza kumanzere.

Kumasulidwa Kumapewa: Kuchokera pa wankhondo woyamba, ikani manja pansi mbali zonse za phazi lamanja, pendani phazi lamanja kumbuyo, kenako ndikutsitsa pansi. Lonjezerani dzanja lamanzere kumbali kuti mukakhale ndi cholinga cholozera (chigongono chikugwirizana ndi phewa ndi nkono wofanana ndi torso; kusintha, kusunga mkono mpaka mbali), kanikizani dzanja lamanja pansi pafupi ndi phewa lamanja, ndi pindani bondo lamanja kuti mufike phazi lamanja kudutsa thunthu kupita pansi kumanzere kwa thupi. Gwiritsani mpweya awiri kapena atatu. Bwererani pakatikati ndikubwereza mbali inayo.

Mpweya Wina Wopuma: Bwerani kudzakhala pamtanda-miyendo, kukhala pa bulangeti kapena chipika ngati mukufuna. Pogwiritsa ntchito dzanja lamanja, ikani chala chachikulu chakumanja pamphuno yakumanja, chapakati ndi chalozera pamphumi, ndi chala cha mphete kumanzere kwa mphuno. Tsekani mphuno yakumanja ndi chala chachikulu, ndipo lembani mpweya kudzera mphuno yakumanzere. Tsekani mphuno yakumanzere, kenako tulutsani mphuno yakumanja, ndikutulutsa mpweya kudzera m'mphuno yakumanja. Tsekani mphuno yakumanja ndikuuzira kuti mubwereze. Pitirizani kuzungulira katatu kapena masekondi 30.

Anakhala Tambasula: Ikani dzanja lamanzere pa ntchafu yakumanzere ndikugwetsa khutu lakumanja kumbali yakumanja. Ikani dzanja lamanja kumanzere kwa mutu kuti mutambasule khosi pang'onopang'ono kumanzere. Gwiritsani mpweya awiri kapena atatu, kenako kubwereza mbali inayo. Pumirani mpweya kuti mubwerere pakati ndikufikira mikono pamwamba, kenako tsitsani manja ku pemphero pakatikati pamtima.

Miyendo Pakhoma: Pitani kukhoma ndikugona chazitali ndi m'chiuno mainchesi angapo kuchokera kukhoma ndipo miyendo yonse ikufutukula khoma. Lonjezerani mikono kumbali. Gwirani mpweya wochuluka momwe mukufunira.

Shape Magazine, Nkhani ya Novembala 2020

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