Kuchita Zovuta Kwambiri pa Yoga
Chaturangadandasana ndi imodzi mwa zovuta kwambiri za yoga, kotero zimadabwitsa kuti nthawi zambiri zimayambitsidwa ndi oyambitsa yoga ndi malangizo ochepa chabe ndipo palibe kukambirana kwenikweni za zochitika ndi zomwe sizipangitsa kusiyana kwakukulu poletsa kuvulaza pamutu. Ndikudziwa izi chifukwa, patatha zaka zambiri ndikulemba momwe ndinaphunzitsidwira poyamba, ndinadzipezetsa kuchipatala cha tetemitis.
Nditatha kubwerera kwathunthu, ndinayenera kubwezeretsa chaturanga kuchokera pansi pa njira yomwe inali yabwino kwa thupi langa ndipo ndinkakhala ndi moyo kwa yoga ya moyo wanga wonse. Chimodzi mwa zinthu zabwino kwambiri zomwe ndinachita chinali kupezeka pamsonkhanowu wophunzitsidwa ndi Tiffany Cruikshank, yemwe anatchulidwa anatomy nerd ndi woyambitsa Yoga Medicine. Njira yomwe amaphunzitsira chaturanga ndikutsimikizira kusintha kwanu.
1 - Yambani mu malo a Plank
Ili ndilo lokongola lolunjika bwino. Mikono ndi miyendo yonse ndi yolunjika kwambiri. Mapewa anu ali pamwamba pa zida zanu ndipo zidendene zanu zimatsitsimula. Mukhoza kukoka mzere kuchoka ku zidendene zanu kupita ku korona ya mutu wanu chifukwa chiuno sichoncho pansi kapena sichimamatira. Miyendo imakhala yolimba ndipo maziko akugwiritsidwa ntchito (ganizirani za kukopa mimba yanu kumtunda wanu) kukulolani kuti mukhale ndi thupi lolunjika potsatira ndondomekoyi.
2 - Sinthani Pulani Yanu Kupita
Kodi iyi ndiipi yokongola? Ngati ichi chinali chomaliza, ndiyenera kunena ayi. Mapewa abwera kutsogolo kwa nkhwangwa ndipo iye ali pamwamba pa zala zake zala. Koma izi ndizomwe zimayambira pa chaturanga bwino.
Tengani kamphindi ndikuganiza za mawonekedwe a thupi. Ngati kulemera kwanu kubwereranso pazitsulo zanu ndi mapewa anu ali pampando wanu, kodi chiti chidzachitike mukatsikira pansi? Mapewa anu adzatsikira kwa akulu anu ndipo mazenera anu adzakhala osiyana, zomwe sizomwe tikupita konse (onani m'munsimu nambala 6 chifukwa cha izi "musayime"). Mawotchawo samapereka chithandizo pa mapewa omwe akusowa.
Palinso chinthu chimodzi chachikulu chomwe mungachite mu pulasitiki chomwe chidzakukhazikitseni pa sitepe yotsatira. Zimatenga mphindi kuti muchite pamene mukuzizoloŵera koma posakhalitsa zimakhala zachibadwa ndipo sizidzakuchepetsani. Sungani mapewa anu kubwerera kuti muphuke pachifuwa chanu pamtunda wanu. Izi zidzakuchititsani kuti mutu ndi khosi zanu zifike pang'onopang'ono (mungathe kuziwona ngati mukufanizira chithunzi ichi ndi chomwe chili pamwambapa), koma adakali ofanana ndi msana wanu kuti zikhale bwino.
Tsopano mwakonzeka kutsika pansi.
Chaturanga
Gawo lotsatira ndi kugwedezera zidutswa zako mobwerezabwereza, kuzikumbatira kumbali ya thupi lako pamene ukupita. Iwo sayenera kukhala otsika kumbali ngati momwe angathere podutsa. Zindikirani kuti chifukwa mapewa anu anali kale kutsogolo kwa manja anu, masomphenya anu mwachibadwa amaganiza mozama.
Funso lalikulu ndilo: Kodi muyenera kutsika bwanji?
Yankho lake ndi lakuti: ndi otsika kwambiri kuposa momwe mukuganizira. Mpangidwe wabwino wa mawonekedwewo uli ndi mikono yopambana yofanana ndi pansi. Mosiyana ndi zomwe mwakhala mukuziwona m'masukulu ambirimbiri a yoga, musapite pamunsi kuposa apo. Lingaliro silikuyandikira pafupi ndi pansi momwe mungathere musanadziponyetse nokha mu galu woyang'ana mmwamba. Ziri zosiyana. Mukalola kuti mapewa abwere pamunsi kusiyana ndi zigoba zanu, mukutsitsa zolemetsa zambiri pazowonongeka. Izi ndizo mtundu wa kuvulaza komwe kumayambitsa kuvulala nthawi zambiri mobwerezabwereza.
Ndipotu, ndibwino kuti mapewa anu akhale bwino pamwamba pa zitsulo zanu, makamaka ngati mukukumana ndi mphamvu kapena muli ndi mavuto m'mbuyomo. Ngakhale mutangotsika msoko wanu masentimita angapo kuchokera pansi, ndiye kuti mulibe vuto labwino komanso musalole kuti wina aliyense akuuzeni.
Pamene ndinayamba kuphunzira izi, ndondomeko yambiri imayikidwa pakubwerera mmbuyo. Koma izo sizimapangitsa kukhala ndi nzeru zambiri chifukwa zimakhudza kusuntha mapewa anu pamene mukufuna kuti apitirize. Yambitsani kukonzekera kwa mikono ndi mapewa, chifukwa amenewo ndiwo malo omwe ali pangozi, ndipo chidendene chitani zomwe iwo akufuna.
Yesetsani kupeza malo omwe maganizo anu akumverera osatha. Kumene mungathe kutenga kamphindi kamphindi ndikuchigwira pansi m'malo mochiza chinthu chonsecho ngati kusintha kofulumira pakati pa galu wapamwamba ndi apamwamba.
4 - Chifuwa Chanu Chikhala Pamwamba Kwambiri Galu
Kumbukirani pamene tinayima kuti tifunikire chifuwa patsogolo pa thabwa? Izi ziri ndi zotsatira za kukukonzekeretsani kuti mulowe mu galu lomwe likuyang'anitsitsa bwino. Vuto lofala kwambiri pa galu wakumwamba ndilo kuti mapewa akungoyenderera ndikuyendetsedwa ndi makutu. Chifukwa chokonzekera mwaluso, mapewa amakhala mmbuyo ndi pansi pansi pa chaturanga yanu komanso mu galu lanu loyang'ana mmwamba. Zonse zomwe muyenera kuchita ndikugudubuza zala zanu, yongolani manja anu ndipo mulipo.
5 - KODI MISONKHANO YANU IKHALEKA KWAMBIRI?
Chimodzi mwa zifukwa zomwe chaturangas zimagwera pansi ndi mphamvu yapamwamba ya thupi yochepetsera pang'onopang'ono komanso kusowa. Ndiye mumamanga bwanji mphamvu imeneyo? Poyamba mugwiritseni mawondo, chifuwa, chifuwa . Zidzakuthandizani komwe mukuyenera kukhala kuti mutha kuyamba kugwira ntchito pa chaturanga. Mukayamba, ndi bwino kupondaponda mawondo anu pansi mutangoyendayenda. Tengani kamphindi kuti mukulitse chifuwa chanu monga momwe tafotokozera pamwambapa ndikuchepetsani thupi lanu kuti mmanja anu apite kumbali yoyenera. Mukhoza kukweza mapazi anu pansi kuti mukhale okongola koma ndibwino kuti muwasiye.
6 - MUSAMAPE KUZIKHALA PA ZINTHU ZAKALE
Izi zimakhala zoopsa. Zikuwoneka mofanana ndi momwe mukuchitira chaturanga pakalipano. Koma ngati tikuziyerekeza ndi njira yatsopano, mungathe kuona mwamsanga kusiyana kwake. Chifukwa mapewa ake ali pampando wake, tikhoza kunena kuti sanadumphe patsogolo asanachepetse pansi. Onani momwe zimayendera phokoso lomwe silingakhale lopitirira pansi? Komanso, chifuwa chake chimayikidwa pansi, kuyang'ana kugwa. Kufutukuka kwa chifuwa pamapanga omwe tatchulidwa pamwambapa kudzasamalira izi.
7 - OSAPEZE Pansi Pansi
Mukuwona kuti mapepalawa akudutsa pansi pa goli? Ndicho chinthu chachikulu chomwe mukufuna kupewa. Chaturanga sikuthamanga! Tiyenera kuleka kuitanitsa yankho la yoga kwa kukakamizidwa chifukwa lingaliro siliyenera kufika pafupi ndi pansi ngati n'kotheka. Ndizosavuta kuti mapewa azikhala bwino kapena apamwamba kusiyana ndi chigoba.
Ngati simukudziwa kuti malo a manja anu akuwoneka bwanji, yesani kutsogolo kwa galasi kapena funsani mnzanu zakukhosi kwanu. Ngati mumakonda kugwetsa pansi, zimakhala zozizwitsa kuti muime pamwamba koma ndizofunikira kwambiri pamapewa anu pakapita nthawi. Ngati mukuona ngati mukufuna zovuta zambiri, gwiritsani ntchito malo otsika (ndi manja pa madigiri 90, ndithudi) mpweya kapena awiri.
8 - Musalole kuti kukupweteka kwanu kukhaleko kapena kukanika
Musataye mtima mfundo zanu zoyendera ! Ngati chiuno chanu chikugwedeza monga chonchi, ndizowoneka bwino kuti muyenera kugwada pansi. Muyenera kumanga nyonga zazikulu kuti muthandize thupi lanu lambala lonse. Komanso, gwirani zitsulozo molimba kumbali zanu. Mwinamwake mungamve kuti akukukumbatira mumtunda wanu, malingana ndi momwe mapewa anu aliri.