Chifukwa Chomwe Yoga Yotentha Imakupangitsani Kuti Muzizungulire

Zamkati

• Pangani mpaka kutentha.
• Ganizirani zomwe mumayika.
• Kutulutsa madzi!
• Onaninso za

Nthawi ikamatha, ndizachilengedwe kulakalaka kalasi yotentha ya yoga kuti ikuthandizeni. Koma nthawi zina, gawo lotentha pamphasa limatha kukhala masewera olimbitsa thupi omwe amakusiyani munthawi ya mwana kumenyera nkhondo. (Zokhudzana: Kodi Ziyenera Kukhala Zotentha Motani M'kalasi Yotentha ya Yoga?)

Nchiyani chimapereka? Chizungulire chomwe chimachitika pa yoga yotentha (werengani: mulibe matenda aliwonse odziwika) ndizotheka chifukwa cha kuphatikiza kwa mawonekedwe ndi kutentha. "Thupi lanu liyenera kugwira ntchito molimbika kuti lipereke magazi m'ziwalo zanu mukamachita masewera olimbitsa thupi kutentha," akufotokoza a Luke Belval, C.S.C.S., director of research ku Korey Stringer Institute ku University of Connecticut.

Nthawi zina makamaka mukaphatikizidwa ndi zomwe zimavuta kugwira kapena ngati mukupuma-izi zitha kusokoneza mbali zina za thupi lanu, kuphatikiza ubongo wanu, magazi ena. Chizungulire, chomwe chimawongolera kuthamanga kwa magazi, ndiko kuyankha kwachilengedwe kwa thupi lanu pa izi, Belval akuti.

Komanso, m'chipinda chotentha kwambiri kuposa kutentha kwa thupi lanu, mumatulutsa kutentha ndi kutuluka thukuta (kwambiri). Ndipo ngakhale izi zimakuziziritsani, zimachepetsanso kuchuluka kwamadzi m'thupi, kutsitsa kuthamanga kwa magazi, kupangitsa chizungulire kukhala chovuta, akutero Roger Cole, Ph.D., mphunzitsi wovomerezeka wa Iyengar yoga ku Del Mar, CA.

Anthu omwe ali ndi vuto lothana ndi magazi poyambira atha kukhala okomoka, monganso aliyense amene wataya matenda opatsirana kapena matenda monga vertigo, Belval akuti. Koma chizungulire chimatha kusiyanasiyana nthawi yamasana, mwachitsanzo, mutha kumva kuti mulibe nthawi m'kalasi lanu loyamba la 6 am Bikram. Kupeza nthawi yabwino yanu Thupi lochita zolimbitsa thupi lingathandize kupeŵa nkhaniyi, Cole akuti. (Onaninso: Malingaliro Osati-So-Zen Amene Muli nawo Mu Yoga Yotentha)

Ndipo ngakhale kuti thupi la munthu limatha kuchita zinthu zodabwitsa (inde, ngakhale kudzikonzekeretsa kuti lizichita masewera olimbitsa thupi kutentha), akatswiri amavomereza kuti simuyenera Kankhani wekha ngati ukumva chizungulire. Ngati mukumva chizungulire pamagawo angapo a yoga yotentha, onani dokotala kuti adziwe zovuta zilizonse zachipatala. Kuwala kungakhale chizindikiro cha chinthu china choopsa, kapena kuti mwatsala pang'ono kukomoka. Ngati mukumva kuti matsenga akubwera, pumulani, ndipo ganizirani malangizo atatu awa nthawi ina.

Pangani mpaka kutentha.

"Kutentha kwa kutentha kumachitika masiku 10 mpaka 14 akuwonekera," akutero Belval. Kotero ngati mudalumphira mkati, ganizirani kubwerera mmbuyo ndikuyamba m'kalasi yopanda kutentha ndikumanga pang'onopang'ono.

Koma musayembekezere zozizwitsa. Ngati malingaliro akupitilira, makalasi owopsa sangakhale anu. "Ngakhale anthu oyenera kwambiri amalekerera kutentha komwe angapirire," akutero Michele Olson, Ph.D., pulofesa wothandizirana ndi sayansi yamasewera ku Huntingdon College ku Montgomery, AL.

Ganizirani zomwe mumayika.

Ganizirani za Savasana komwe mungapite ngati mukumva kukomoka. "Zotsatira zamphamvu zogona pansi zimathandiza kubwezeretsa kuthamanga kwa magazi kumtima ndi ubongo," akutero Cole. Pitani zosintha monga galu wotsika ndikupita kutsogolo, ngakhale mukuganiza kuti zingakuthandizeni, chifukwa zimakonda kuwonjezera chizungulire, atero Heather Peterson wa CorePower Yoga. Kuyika kwa mwana ndi njira ina ngati ikukuyenerani, akuwonjezera Cole.

Chofunika kwambiri: Tengani mpweya wochepa, wopumira, womwe ungathandize kupulumutsa mpweya m'thupi lonse ndikuthandizira kumva.

Kutulutsa madzi!

Musawonetsere kuti muli ndi gulu lotenthedwa-kusowa kwa H2O kumatha kukulitsa kutsika kwa magazi komwe kumayambitsa chizungulire, akufotokoza Belval. M'malo mongofuna chinyengo cha magalasi asanu ndi atatu patsiku, imwani molingana ndi ludzu lanu tsiku lonse ndikugwiritsa ntchito mtundu wa mkodzo wanu ngati cheke, akutero. "Mkodzo wopepuka womwe umawoneka ngati mandimu ndi wabwino kuposa mkodzo wakuda womwe umawoneka ngati madzi a maapulo.Mkodzo wopanda madzi ukhoza kusonyeza kuti mumamwa mowa kwambiri."

Ngati muli ndi botolo lotsekemera, Peterson akuwonetsa kuti mubweretse madzi oundana kuti zinthu (zambiri) zizizire.

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