Yoga kwa Oyamba: Chitsogozo cha Mitundu Yosiyanasiyana ya Yoga

Zamkati

• Hot Power Yoga
• Yin Yoga
• Hatha Yoga kapena Hot Hatha Yoga
• Kubwezeretsa Yoga
• Vinyasa Yoga
• Iyengar Yoga
• Kundalini Yoga
• Ashtanga Yoga
• Onaninso za

Chifukwa chake mukufuna kusintha chizolowezi chanu cholimbitsa thupi ndikukhala okhazikika, koma chinthu chokha chomwe mukudziwa za yoga ndikuti mumafika ku Savasana kumapeto. Bukuli ndi lanu. Mchitidwe wa yoga ndi ZONSE kubwerezabwereza kwake kosatha kungawoneke ngati kovuta. Simukufuna kungoyenda mkalasi mwakachetechete ndikuyembekeza (ayi, pempherani) wophunzitsayo samayitanitsa mutu pakadutsa mphindi zisanu zoyambirira - ndiyo ngozi yomwe ikuyembekezeka kuchitika. Osakopeka. Apa, mupeza mitundu yambiri ya yoga yomwe mungapeze m'malo ophunzitsira am'deralo. Ndipo ngati mungakonde kugwa poyesa makona atatu kuti mukhale koyamba kunyumba kwanu, mumakhala makanema apa yoga a YouTube nthawi zonse.

Hot Power Yoga

Zabwino kwambiri: Kukuthandizani kuti muchepetse kunenepa (ngakhale, mwina kulemera kwamadzi)

Iyi ndi imodzi mwamagawo amphamvu kwambiri a yoga omwe amapezeka. Ophunzirawo akhoza kutchedwa "Hot Power Yoga," "Power Yoga," kapena "Hot Vinyasa Yoga." Koma ziribe kanthu kuti situdiyo yanu imatcha chiyani, mutuluka thukuta ngati wamisala. Mayendedwe amasiyanasiyana m'kalasi ndi kalasi, koma kutentha kwa chipinda kumakhala kotentha nthawi zonse, chifukwa cha kutentha kwa infrared. "Power yoga ndiyosangalatsa, yovuta, yamphamvu kwambiri, yophunzitsa mtima wa yoga," atero a Linda Burch, wophunzitsa yoga komanso mwini wa Hot Yoga, Inc. ndi kusinkhasinkha. "

M'makalasi otentha awa, kumwa madzi ambiri kumakupangitsani kapena kusokoneza bwino kwanu, chifukwa mutha kumva mopepuka ngati simukuthiridwa bwino madzi (ndipo musaganize zoyeserera ngati mukuzunguzika). "Makalasi otenthedwa ndi owopsa, omwe anthu ena amawakonda kwambiri, ndipo ena, osati kwambiri," akutero Julie Wood, mkulu wamkulu wa maphunziro ndi maphunziro ku YogaWorks. Kutentha kwabwinobwino ndi gawo la ophunzira, "akutero Wood." Makalasi awa akhoza kukhala njira yabwino yophunzitsira kusinthasintha ndi thukuta, koma aliyense amene ali ndi matenda monga matenda ashuga, matenda am'mapapo, kupuma movutikira, kusowa chakudya, kusowa tulo, kapena kutenga pakati ayenera kufunsa dokotala wawo asanalowe m'kalasi yotentha."

Yin Yoga

Zabwino kwa: Kuchulukitsa kusinthasintha

Kuti muziyenda pang'onopang'ono komwe kumakufunsani kuti mufunse zomwe zimamveka ngati eons, sankhani yin yoga. "Yin yoga nthawi zambiri imakhala ndi nthawi yayitali yochita zinthu zomwe zimalimbikitsa kusinthasintha, makamaka m'chiuno, m'chiuno, ndi msana," akutero Wood. Osasokonezedwa ndi kalasi yofatsa kapena yobwezeretsa, mu yin yoga nthawi zambiri mumatha kutambasula mozama kwa mphindi zitatu kapena zisanu kuti mutalikitse kupyola minofu yanu ndi minofu yanu yolumikizana kapena fascia. Ngakhale ndiyokha mwamphamvu, Burch akuti ikadali mtundu wosangalatsa wa yoga, ndipo wophunzitsa wanu azikuchepetsa nthawi iliyonse. Yin yoga ithandizira "kuwonjezera kuyenda kwamalumikizidwe ndikuchepetsa kuuma ndi kulimba kwa minofu, komanso kumathandizanso kuchiritsa ndikupewa kuvulala," akutero Burch. Kuphatikiza kwina? Ndizabwino ngati chida chobwezeretsera kapena kuchita masewera olimbitsa thupi. Ndi chizolowezi chokwanira mukatha kuchita masewera olimbitsa thupi ngati kupota kapena kuthamanga, chifukwa kumatha kukupatsitsani chidwi chanu cholimba. (Musaiwale zofunika kuchita pambuyo pothamanga. Nayi njira yanu yophunzitsira masewera kuti mupewe kuvulala.)

Hatha Yoga kapena Hot Hatha Yoga

Zabwino kwambiri: Kulimbitsa mphamvu

Ngakhale Wood akuti Hatha yoga ndiye ambulera yamachitidwe osiyanasiyana a yoga, momwe ma studio ndi ma gym ambiri amagwiritsa ntchito mutuwu ndikufotokozera gulu lochedwa kuyenda momwe mungayembekezere kukhala nthawi yayitali kuposa m'kalasi ya Vinyasa , koma osati bola momwe mungayendere Yin. Burch akuti mtundu uwu wa yoga umaphatikizidwa monga "ophunzira azaka zapakati pa 8 mpaka 88 amapindula ndi kulimbitsa thupi kwathunthu." Mutha kuyembekezera kuyimirira kovutirapo, ndi mwayi wosankha kalasi yotentha ya Hatha ngati muli nacho. Ndipo ngakhale mutha kukhala omangika kuyesa kalasi yotentha ya yoga (yamtundu uliwonse), Burch akuti maubwino ake ndiokopa. "Ndizovuta komanso zimalimbikitsa thukuta lakuya kuti lithandize kuchotsa poizoni ndikulimbikitsa minofu ndi ziwalo kuti ziwonjezeke mozama komanso mozama kwambiri ndi chiopsezo chochepa cha kuvulala."

Kubwezeretsa Yoga

Zabwino kwambiri: Kupanikizika

Pomwe Yin ndi yoga yobwezeretsa onse amayang'ana kwambiri kusinthasintha kuposa mphamvu, amasewera maudindo osiyanasiyana. "Kusiyana kwakukulu pakati pa Yin ndi yoga yobwezeretsa ndichithandizo," akutero Wood. "Mwa zonsezi, mumakhala ndi nthawi yayitali, koma mu yoga yobwezeretsa, thupi lanu limathandizidwa ndi zinthu zingapo (zomangira, zofunda, malamba, zotchinga, ndi zina zambiri) zomwe zimanyamula thupi kuti muchepetse minofu ndikulola prana (yofunikira mphamvu) kuthamangira ku ziwalo kuti zibwezeretse mphamvu. " Chifukwa cha chithandizo chowonjezerachi, yoga yobwezeretsa ikhoza kukhala yabwino kuthana ndi nkhawa ndi thupi, kapena ngati masewera olimbitsa thupi othandizira kuchita zolimbitsa thupi kuyambira dzulo.

Vinyasa Yoga

Zabwino kwa: Aliyense ndi aliyense, makamaka zatsopano

Ngati muwona pepala lolembera kalasi ku malo ochitira masewera olimbitsa thupi kwanuko lotchedwa "yoga," mwina ndi Vinyasa yoga. Mtundu woga wodziwika kwambiri wa yoga uli ngati Power Yoga kupatula kutentha. Mumasuntha ndi mpweya wanu kuchokera pomwe mumayimilira kuti musayime ndipo nthawi zambiri mumakhala ndi magwiridwe antchito nthawi yayitali mpaka kumapeto kwa kalasi. Kuthamanga kumeneku kumapereka mphamvu, kusinthasintha, kuika maganizo, ntchito ya mpweya, komanso nthawi zambiri kusinkhasinkha, zomwe zimapangitsa kuti zikhale zoyambira kwambiri kwa oyamba kumene, akuti Wood. "Mphamvu ndi kuyenda kosasunthika kumatha kuthandiza kuyika malingaliro a yogis atsopano." (Konzekeretsani kuyenda kwanu kwa Vinyasa mwachizolowezi ndi ma yoga 14 awa.)

Iyengar Yoga

Zazikulu: Kuchira kuvulala

Iyengar yoga imayang'ana kwambiri ma props ndi mayikidwe kotero itha kukhala njira ina yabwino kwambiri kwa oyamba kumene ndi aliyense amene ali ndi vuto losinthasintha, kapena ngati njira yolowetsa chala chanu kumbuyo mutavulala. (Apa: Upangiri Wotsiriza Wakuchita Yoga Mukamavulazidwa) "M'makalasi awa, mupita pang'onopang'ono kuposa momwe mungachitire m'kalasi ya Vinyasa," akutero Wood. "Mudzapanganso zochitika zochepa kuti mutsatire malangizo apadera oti muchitepo kanthu mthupi." Aphunzitsi a Iyengar amakhala odziwa bwino zovulala zomwe zimachitika, chifukwa chake kubetcha ndikotetezeka mukadali mgulu la kukonzanso.

Kundalini Yoga

Zabwino kwambiri: Kusakaniza pakati pa kusinkhasinkha ndi yoga

Osatengera kulimba kwanu, ngati mukufuna kwambiri kukumbukira mbali ya yoga, mungafune kumasula mphasa wanu kwa Kundalini otaya. "Kundalini yoga siyakhazikitsidwe; chifukwa chake, imatha kupezeka kwa aliyense, mosasamala zaka, jenda, kapena thupi," akutero a Sada Simran, director of Guru Gayatri Yoga and Meditation Center. "Ndi chida chothandiza kwa anthu tsiku lililonse." Wood akuwonjezera kuti mkalasi la Kundalini, mugwiritsa ntchito kulira, kuyenda, ndi kusinkhasinkha ndikupumulirani. Mutha kuyembekezera kulimbitsa thupi kwakukulu kwauzimu kuposa kulimbitsa thupi. (PS Mungathenso kutsata awa Instagram osinkhasinkha-savvy a insta-zen.)

Ashtanga Yoga

Zabwino kwambiri: Yogis yotsogola omwe ali okonzeka kuthana ndi mayankho oyenera pa Instagram

Ngati mwawona mphunzitsi wanu wa yoga akuyandama mopanda pake ndikubwerera ku Chaturanga kukankhira mmwamba, mwina munachita mantha kapena owuziridwa-kapena onse awiri. Izi zimafuna mphamvu zambiri zoyambira, zaka zoyeserera, ndipo mwina maziko a Ashtanga. Mtundu wa yoga woterewu ndiye maziko a yoga yamphamvu yamasiku ano ndipo, ngati mumamatira, zovuta zowoneka zosatheka ndikusintha kumapeto kwake zitha kukhala gawo la zida zanu za yoga. Zowona, yoga siyokhudza kusangalatsa otsatira anu ndi mawonekedwe abwino, koma kukhazikitsa cholinga ndikutsutsa machitidwe anu kudzakuthandizani kukhala olimba mtima komanso olimba mtima.

Kotero ziribe kanthu cholinga chanu chakumapeto - kaya kukhala master wa yogi ngati Heidi Kristoffer, kapena kungokhala okhazikika ku studio yakwanuko - pali mayendedwe a yoga. Yesani masitayelo osiyanasiyana ndi aphunzitsi atsopano mpaka mutapeza masewera anu a yoga, ndipo dziwani kuti kalembedwe kanu kangasinthe pakapita nthawi. Tsopano pitani ndi kuyika mtengo.

Onaninso za