1, kuthamangira kwa zotsatira zachangu, zolimbitsa thupi chifukwa cha kuwonda

Anthu ambiri amasankha kuchitayoogandi cholinga chachikulu chochepa chochepa, nthawi zambiri ndi nkhawa yoleza mtima. Amakhulupirira kuti akamachita zinthu zambiri, ndi zabwinoko, ndikuyembekeza kuti zinthu zikuyenda bwino. Komabe, sazindikira kuti izi zitha kukhala zowopsa. M'zinthu zoyambirira zamachitidwe, thupi silinakhalebe ndi mphamvu mokwanira, ndipo tsiku lililonse kuyeserera kumatha kudziunjikira chakutopa, kumabweretsa kuvulala.

Anthuwa amangoyang'ana mbali imodzi ya yoga, kunyalanyaza tanthauzo lake - kukulitsa mtendere wamtendere.

Akatswiri oga ayenera kuyesetsa kusintha thupi, malingaliro, ndi mzimu. Mukamachita bwino kwambiri ndi yoga, mudzasintha thupi lanu. Kusunthira Cholinga Chanu Chosavuta Kuchepa chabe sikungochepetsa chiopsezo chovulala komanso kumabweretsa kusintha kwenikweni m'moyo wanu.

2, zolakwika zowonjezera mu yoga pooga

Zobwerera m'mabwinja zimatha kukhala zoopsa kwambiri. Popita nthawi, amatha kuwononga minofu yofewa pakati pa vertebrae, ndipo ngati msana umangolowa mbali imodzi, kuyenda kwake m'mbali zina kumatha kuletsedwa.

Mpandawo umakhala ndi vertebrae ambiri, ndipo asanaphunzire kusintha thupi lanu, nthawi zambiri chizolowezi chobwerezabwereza chimalimbana kwambiri ndi vertebra wamba, pomwe enawo amakhalabe olimbikitsidwa. Chikondwerero cha vertebra ochulukirapo chitha kuganiziridwa mosavuta.

3, pamimba yotsitsimula

PameneYoga Ayesero, kupuma moyenera sikufunika kusakoka mpweya mu chifuwa komanso kumvereranso kukulira ndi nthiti.

Ndi mpweya uliwonse, mutha kugwirana minofu yanu yam'mimba pokoka naveye mtima wanu. Mukamatulutsa, dzazani chifuwa chanu ndi mpweya mukamasunga minyewa yako.

Kupanga minofu yam'mimba nthawi yopuma sikungokuthandizani kupuma moyenera komanso kumateteza kumbuyo kwanu, kupewa kupweteka kapena kuvulala.

4, kusamvana kosafunikira

Zala zoyipa, zokweza mapewa, ndi mfundo zotumphukira - zizindikilo siziwonetsa kupumula, sichoncho?

Zovala zina kwambiri zimafunikira mphamvu zonse ndikuyang'ana kwambiri, ndikugwira mpweya 5. Komabe, ndikofunikira kukumbukira kupewa kusamvana kosafunikira munthawi imeneyi.

Sungani minofu yanu mosamala popanda kuchepa. Dzikhulupirireni nokha, mutha kuchita izi!

5, minofu yosasamala

YoogaTikufunika kuti tiziyang'ana kwambiri kupuma ndikukumana ndi chisangalalo chamkati.

Komabe, ngati muli ndi mpikisano wopindika, mutha kumva kuti ndinu osavomerezeka kuti mukhumudwitse ena kapena kufanana.

Izi zitha kuyambitsa minofu. Pazochitika, khalani m'malire anu.

Mutha kutsanzira zojambula zina, koma musavulaze minofu yanu.

6, kufuna kukhala ndi ndalama zangwiro koma kuyesa kusunga mphamvu

ZambiriyoogaZilibe zovuta, kusiya mikono ndi miyendo yanu, ndi thupi lako siligwirizana. Yoga okonda kudera nkhawa za kukhazikika kwawo komwe kumawoneka ngati kovuta pomwe akuyembekeza kuti asunge mphamvu ndikupuma pambuyo pake. Zotsatira zake, thupi limasinthiratu kupita ku njira yopulumutsa mphamvu, kupangitsa kuti zowonekazi ziziwoneka zolondola, koma zenizeni, zinthu zambiri sizochitidwa chifukwa chosintha chofuna kuchita khama.

Popita nthawi, mafupawo amatha kupirira zovuta zosafunikira, zimapangitsa kuti zikhale zovuta kusangalala ndi yoga ngakhalenso zovuta zina.

Popeza Yoga ndi yaumoyo, munthu ayenera kudzipereka kuti azichita mokwanira komanso kuti azichita khama. Thukuta ndi gawo la lingaliro la kukwaniritsidwa. M'malo mongoganiza za kuyika mphamvu, yang'anani

7, Kutambasulira kwambiri

Kutambasula ndi ntchito yayikulu yolimbitsa thupi. Kutambasulira pang'ono kumapangitsa kuti thupi likhale laling'ono komanso labwino pomwe mukulimbikitsa kufa magazi.

Komabe, anthu ambiri amakhulupirira kutiyoogandizazambiri zotambasulira kwambiri, zomwe sizolakwika. Yoga imaphatikizaponso masewera olimbitsa thupi ambiri, koma kutambasulira ndi umodzi mwazinthu zake zambiri. Iwo amene amaganiza kuti yoga amangotsala pang'ono kutambasula matupi awo mopitirira, osasuta minda yawo. Izi zimatha kubweretsa zowawa ndi zowawa osamvetsetsa zomwe zimayambitsa.

Chifukwa chake, pewani kuyang'ana kwambiri pakutalika. Ndikofunikira kupeza mphunzitsi wabwino ndipo pamayesedwe pang'onopang'ono, kulola thupi kukhala ndi njira yoyenera.

8, thukuta kwambiri nthawiYooga

Chenjezo lofunika lofunika lokhudza yoga ndiloti muyenera kupewa kukonzekera kale komanso pambuyo pochita. Mukatuluka thukuta ndipo pores anu ndi otseguka, kukhudzana ndi kamphepo kaya kumatha kusokonezeka. Mu thupi lathanzi, pores pafupi kwambiri ndi kuteteza thupi. Ngati thukuta limakhala pansi pakhungu ndipo silithamangitsidwa, likhoza kufalitsa kudzera munjira zina. Thukuta, kukhala mawonekedwe a kutaya thupi osati madzi oyera, amatha kuziyang'ana m'maselo ndipo mwina imakhala gwero laumoyo wathanzi.

9, masewera olimbitsa thupi pamimba yopanda kanthu ndikudya nthawi yomweyo

Ndizolondola kuti muzichita yoga pamimba yopanda kanthu. Ngati ndinu wasamba, ndibwino kudikirira maola 2.5 mpaka atatu mutatha kudya; Ngati mumadya nyama, dikirani 3.5 mpaka 4 maola.

Komabe, kudya zipatso zochepa kapena kapu ya mkaka nthawi zambiri zimakhala zabwino, makamaka kwa iwo omwe ali ndi shuga wamagazi omwe angafunike pang'ono shuga asanachitike.

Kudya nthawi yomweyo mukamaliza yoga si kolakwika; Ndikwabwino kudikirira mphindi 30 musanadye.

10, mukukhulupiriraYoga'sCore ndi pafupifupi a Asanas

Yoga Poge ndi gawo laling'ono la yoga; Kusinkhasinkha ndi kupuma ndi gawo lofunikira kwambiri.

Kuphatikiza apo, maubwino a Yoga samapezeka ola limodzi lokhalokha koma amakhazikika maola 23 a tsikuli. Mphamvu zozama kwambiri za yoga ili ndi mabodza pothandiza anthu kukhala ndi moyo wabwino komanso wabwino.

Kuyang'ana pamasamba sikulakwa, koma ndikofunikira kuti mumvere kupuma ndi kusinkhasinkha. Kunyalanyaza magawo awa kumachepetsa yoga kumangochita masewera olimbitsa thupi kapena machenjerero.

Kodi mwakumanapo ndi zovuta khumizi muzochita zanu? Pozindikira ndi kupewa zolakwitsa zomwezi, mutha kukulitsa kugwira ntchito kwa yoga yanu ndikupeza zotsatira zabwino.