Malangizo Oyamba Oga Yoga ndi Mapulani a Pakompyuta a Masiku a 30
Kusankha kuti mukufuna kuyamba yoga ndi sitepe yoyamba. Tsopano muyenera kufufuza ndi kupeza yoga yolasi ndi yoga kunyumba. Onani momwe mungatengere masitepe otsatila ndikuyamba kusangalala ndi zogawanika ndi ubwino wa yoga .
Sankhani mtundu wa Yoga
Mudzawona pali mitundu yambiri ya yoga, ndipo ena sangafanane ndi umunthu wanu komanso thupi lanu.
Tengani maminiti pang'ono kuyang'ana mwachidule zojambula za yoga . Kwa oyamba kumene, gulu la hatha kapena vinyasa lidzakhala loyenera kwambiri, malingana ndi ngati mukufuna kalasi yofulumira kapena yofulumira. Izi ndizojambula zoyamba, ndipo nthawi zonse mukhoza kuyesera chinthu china.
Ngakhale kuti mabuku ndi mavidiyo ambiri a yoga alipo, palibe choloweza mmalo mwa kuphunzira mwachindunji kuchokera kwa mphunzitsi wabwino mu kalasi ya yoga. Ngati simungathe kufika pa kalasi ya yoga, yambani ndi kanema wina aliyense, chifukwa izi zidzakuwonetsani zowonjezereka kuposa buku.
Pezani Kalasi
Mungapeze kalasi ya yoga m'dera mwanu mwa kufufuza m'manyuzipepala ena kapena m'magazini omwe mukukhala nawo. Ngati muli ndi masewera olimbitsa thupi , ambiri amapereka makalasi a yoga. Onetsetsani kuti mukuyamba ndi kalasi yoyamba; kupeza mphunzitsi wabwino kukuthandizani kumamatira. Ngati simukusewera ndi mphunzitsi woyamba kupita, yesetsani mpaka mutapeza zomwe mumakonda.
Zimene Tiyenera Kuyembekezera pa Kalasi Yoga
Pa tsiku loyamba, simudzasowa kubweretsa zambiri kupatula zovala zabwino, zopuma.
Werengani pamwamba pa zipangizo za yoga zomwe udzakumana nazo. Maphunziro ambiri amakhala ndi mapeyala a yoga omwe angathe kubwereka.
Mu kalasi ya yoga, ophunzira amapanga makapu awo moyang'anizana kutsogolo kwa chipinda (nthawi zambiri amadziwika ndi guwa laling'ono kapena matayala a aphunzitsi) mu gulu losayanjana. Ndibwino kuti musayesetse mphasa yanu ndendende ndi yoyandikana nayo chifukwa inu ndi mnzako mudzafunikira malo ena muzovuta.
Ophunzira nthawi zambiri amakhala pamtunda ndikuyembekezera ophunzira kuti ayambe kapena kuyendetsa bwino.
Pano pali momwe gulu limayendera:
- Aphunzitsi angayambe gulu potsogolera gululo poimba " katatu " katatu. Malinga ndi mphunzitsi, pangakhale ntchito yopuma yopuma kapena kusinkhasinkha kwakanthawi kumayambiriro a kalasi.
- Izi zimatsatiridwa ndi zozizira, zovuta zowonjezereka, ndiye kutambasula, ndi kumasuka kotsiriza . Pa nthawi iliyonse, tengani pakhomo la mwana ngati mukufuna kupumula.
- Nthawi zina mphunzitsi amapita kwa wophunzira aliyense panthawi yopuma yopuma ndikuwapatsa minofu pang'ono. Ambiri aphunzitsi amatha kalasi ndi maulendo ena.
- Dziwani kuti mungakhale okhumudwa tsiku lotsatira kalasi yanu yoyamba.
Masiku 30 a Yoga Kunyumba
Yoga amaoneka kuti ali paliponse koma zimakhala zovuta kuti atuluke pamtanda ndikuyamba kuyika pamodzi. Ndondomeko ya masiku 30yi ikukonzedwa kuti ikuperekeni mwa kupereka zogawenga za yoga tsiku ndi tsiku ndikuyika ndandanda ya ntchito zovuta kwambiri. Mukangoyamba kupindula ndi ubwino wa yoga, mufuna kupitiriza kuchita, choncho pangani mwezi uno kuti mukhale woyamba wa moyo wanu watsopano.
Malangizo oti muyambe:
- Mudzafunika mphindi khumi ndi zisanu kuti muzichita mwambo wanu wa tsiku ndi tsiku ndi mphindi 30 mpaka 45 kuti muchite machitidwe anu owonjezera.
- Khalani omasuka kuwonjezera zina pazochitika zanu tsiku ndi tsiku ngati muli ndi nthawi.
- Nthawi zonse mungatenge kalasi ya yoga mmalo mwazomwe mumachita kunyumba ngati mukufuna.
- Musataye mtima ngati mukudutsa tsiku la ndandanda yomwe munakonza. Ingoyambirani pulogalamu yanu tsiku lotsatira.
Yoga safuna zipangizo zambiri, koma pali zinthu zingapo zomwe mukufuna kusonkhanitsa. Choyamba ndi choyamba ndi yoga mat . Oyamba kumene akuchita pakhomo akhoza kupindula ndi kukhala ndi chipika, nsalu, ndi bulange.
Dziwani Zomwe Mumayambitsa Tsiku ndi Tsiku
Kuzoloŵera kwanu tsiku ndi tsiku kudzakhala msana wa kachitidwe kanu.
Zotsatirazi zikhoza kuchitika maminiti 10 mpaka 15 ndipo zimakonzedwa kuti zidzutse msana, kuchepetsa ululu wam'mimba, ndi kutambasula zitsamba. Kuchita zoterezi m'mawa ndi njira yabwino yopititsira tsiku lanu. Muchita izi tsiku ndi tsiku kwa masiku 30 otsatira kuti mupitirizebe kuchita zomwe mumachita katatu pa sabata.
Kuwalankhulidwa kwa dzuwa kudzakhazikitsa maziko a katatu kwa mlungu wautali wa yoga. Zikhoza kuwoneka zosokoneza poyamba, koma posachedwapa zidzakhala zachiwiri.
Tsiku Loyamba
- Yambani ndi ndondomeko yanu yowonjezera tsiku ndi tsiku, ndikutsatira masitepe 1 mpaka 5 akutsatira.
- Onjezerani maulendo atatu a dzuwa.
- Gwiritsani ntchito mphindi zochepetsetsa mu mtembo.
Mlungu Wanu Woyamba
Pa sabata yanu yoyamba, muzitsatira tsiku ndi tsiku. Onjezerani kuwonetseredwa kwa dzuwa tsiku lililonse. Konzani pa kuphatikiza zochitika zenizeni ndikukhala motalikira kuti mukhale ndi ntchito yaitali katatu pa sabata. Musaiwale kuti mumathera maminiti angapo pamtunda pamapeto pa gawo lililonse.
Ganizirani nthawi yomwe mumakonzekera kuchita. Ndibwino kuti muchite m'mawa ngati muli ndi nthawi kuti muthe kuyamba tsiku lanu kutambasulidwa komanso opanda nkhawa, koma sankhani nthawi yomwe ikukuthandizani .
Ndandanda ya sabata yoyamba:
- Tsiku 1 : Kuyenda Tsiku Lililonse + 3x Sun Salutations
- Tsiku 2 : Nthaŵi Zonse Zolimbitsa Tsiku + 3x Kukulitsa Kwadzuwa + Kumakhala Kutsegula
- Tsiku 3 : Nthawi Zonse Zolimbitsa Thupi
- Tsiku 4 : Nthaŵi Zonse Zovuta Tsiku Lililonse + 3x Kukulitsa Mwezi + Kuima Pang'ono
- Tsiku lachisanu : Tsiku lililonse
- Tsiku 6 : Kuyenda Tsiku Lililonse + 3x Kukulitsa Kwa dzuwa + Kuima Powonongeka + Kukhazikika
- Tsiku 7 : Nthawi Zonse Zolimbitsa
Kwa chiganizo chotsalira cha mwezi wanu wonse, mupitirizabe chiyero chafupikitsa tsiku ndi tsiku pamene mukuwonjezera zosiyana pazotsatira zanu.
Sabata 2
- Tsiku 1 : Nthawi Zonse Zolimbitsa Thupi
- TSIKU LACHIWIRI : Nthawi Zonse Zolimbitsa Thupi + 3x Mwezi Wopatsa Moni + Kuima Pang'ono + Kumakhala Kuyala
- Tsiku 3 : Nthawi Zonse Zolimbitsa Thupi
- Tsiku 4 : Kuyenda Tsiku Lililonse + 3x Mwezi Kukulankhulidwa + Kuima Poses + Miyeso Yoyima
- Tsiku lachisanu : Tsiku lililonse
- Tsiku lachisanu ndi chimodzi : Kuyenda tsiku ndi tsiku + 3x Mwezi Wopatsa Moni + Kuima Kwambiri + Yoga kwa Abs
- Tsiku 7 : Nthawi Zonse Zolimbitsa
Sabata 3
- Tsiku 1 : Nthawi Zonse Zolimbitsa Thupi
- Tsiku 2 : Nthaŵi Zonse Zolimbitsa Tsiku + 3x Surya Namaskara B + Kuima Kwambiri + Kumakhala Kuwongolera
- Tsiku 3 : Nthawi Zonse Zolimbitsa Thupi
- Tsiku 4 : Nthaŵi Zonse Zovuta Tsiku Lililonse + 3x Surya Namaskara B + Kuima Pakati + Kuyima Miyendo + Kukhazikika
- Tsiku lachisanu : Tsiku lililonse
- Tsiku 6 : Kuyenda Tsiku Lililonse + 3x Surya Namaskara B + Kukhazikika + Yoga kwa Abs
- Tsiku 7 : Nthawi Zonse Zolimbitsa
Sabata 4
- Tsiku 1 : Nthawi Zonse Zolimbitsa Thupi
- Tsiku lachiwiri : Nthaŵi Zonse Zovuta Tsiku lililonse + 3x Surya Namaskara B + Kuyima Kwambiri + Yoga kwa Zida + Zokhala pansi
- Tsiku 3 : Nthawi Zonse Zolimbitsa Thupi
- Tsiku 4 : Nthaŵi Zonse Zovuta Tsiku Lililonse + 3x Surya Namaskara B + Kuima Pakati + Kuyima Miyendo + Kukhazikika
- Tsiku lachisanu : Tsiku lililonse
- Tsiku 6 : Kuyenda Tsiku Lililonse + 3x Surya Namaskara B + Kuyeza Kwambiri + Yoga kwa Abambo + Kumakhala
- Tsiku 7 : Nthawi Zonse Zolimbitsa
Mwa kumaliza kufotokoza kwa masiku 30, mudzakhala ndi chizoloŵezi chochita tsiku ndi tsiku yoga. Pitirizani kuchita kawirikawiri tsiku ndi tsiku ndipo nthawi zambiri muzichita katatu pa sabata ndipo mudzakhala bwino kuti mukhazikitse boma la yoga lomwe lidzakuthandizani kuti mukhale ndi thanzi labwino.
Gwiritsani ntchito malangizo awa pokonzekera kalasi kapena kachitidwe kwanu kunyumba:
Musati ...
- Musakhale ndi chakudya chambiri musanayambe sukulu. Yesetsani kudya mochepa maola angapo musanayambe kalasi kapena kachitidwe kwanu.
- Musamamwe madzi pamene mukuchita yoga, koma musanayambe.
- Musamabvale nsapato kapena masokosi mukamachita yoga.
Kodi ...
- Onetsetsani nsonga za yoga zambiri pa zomwe mungayembekezere.
- Onaninso zokoma za yoga , kotero mumamva bwino mukalowa muzosazolowereka.
- Awuzeni aphunzitsiyo kuti ndilasi yanu yoyamba (mwina simungakhale nokha).
- Afunseni aphunzitsi kuti awathandize ngati mukufuna.
- Dzidziwitse nokha ndi oyamba oyambitsa yoga musanayambe kalasi yanu yoyamba.
- Bwererani masiku angapo ku kalasi yanu yotsatira!
Mawu Ochokera
Mwinamwake mungamve bwino kapena kuopsezedwa mukayamba kuchita yoga, koma kulowetsa m'kalasi yamoyo ndi njira yabwino yophunzirira kuchita bwino. Aliyense pomwepo anali woyamba. Podziwa zomwe muyenera kuyembekezera, mungathe kuganizira za njira zamakono. Mutaphunzira zofunikira, mukhoza kuchita kunyumba ndi kupita patsogolo ndi yoga.