Monga wophunzira yoga yoyamba, mukhoza kukhumudwa ndi chiwerengero cha mavuto. Musatero. Yoga yanu ndizochita moyo wanu wonse, ndikukupatsani nthawi yochuluka yophunzira zambiri. Pamene mukupita patsogolo, mudzakhala omasuka kuti mukhale ndi zovuta zambiri koma ndibwino kuti mukhale ophweka mukangoyamba kumene. Zomwe zili zofunika ndizofunikira kuti mukhale ndi nthawi yaitali.
Mitundu ya Kugonjetsa
- Kuima Pang'ono:
Kuima pamayeso nthawi zambiri kumakhala kovuta kwambiri kwa oyamba kumene. Nthawi zambiri amayamba kuchita kalasi ya yoga kuti amange kutentha. Mu vinyasa / flow flow yoga, kuimirira kumawunikira palimodzi kuti apange machitidwe aakulu. M'kalasi ya hatha , maimidwe angakhale ogwira ntchito payekha ndi kupumula pakati pa vuto lililonse. - Kulimbanitsa Kukula:
Miyeso ya oyambira ndi njira yofunikira yopangira mphamvu zazikulu zomwe ndizofunikira kwambiri m'mayendedwe ambiri a yoga. Ngakhale kuti poyamba ndalama zingakhale zovuta poyambirira, mudzapeza kuti mutha kuchita bwino nthawi zonse. - Zobwereranso:
Zobwereza zingakhale zina mwazovuta kwambiri kwa oyamba kumene, kotero nthawi zambiri timayambira ndi phokoso laulemu ndi kufalikira kwa msana monga chiyambi. Popeza sitisuntha mofanana ndi izi tsiku ndi tsiku, zosafunika ndizofunikira kwa msinkhu wathanzi komanso moyo wautali.
Ndakhala pansi Poses:
Khalani pansi, zomwe nthawi zambiri zimagwiritsidwa ntchito kutambasula mchiuno ndi kumang'onongeka nthawi zambiri kumachitidwa kumapeto kwa kalasi ya yoga thupi litatenthedwa. Kuyika bulangeti lopangidwa kapena chibokosi pansi pa chiuno chanu nthawi zonse ndi njira yabwino yodzipangitsa kukhala womasuka bwino kwambiri m'mayendedwe awa.Kupuma / Kupitirira Poses
Ndikofunika kudziŵa kupumula kwanu kumayambitsa, makamaka malo a mwana, omwe mumalimbikitsidwa kuchita pamene mukufunikira kupuma pa gawo la yoga. Izi zimapangitsa kuti phokoso likhale lopanda ntchito komanso kuti likhale lopanda phokoso.
1 - Pisa la Bridge (Setu Bandha Sarvangasana)
Bwererani
Bridge pose ndi njira yabwino yoyamba kufufuza msana, yomwe ndi malo omwe timawatcha kuti backbend. Ndilo lingaliro loyamba kuyamba kuphatikiza mtundu uwu wa kayendetsedwe chifukwa zimapangitsa kuyenda kwa msana wanu ndi ziwerengero za zotsatira za kukhala mochuluka. Ngati mlatho umakhala wovuta kwambiri, yesani mlatho wovomerezeka uli ndi chipika choyamba.
2 - Kutchera Nkhosa (Chakravakasana)
Bwererani
Ndizo zabwino padziko lonse lapansi: kukula kwa msana kumatsatiridwa ndi msana. Kusunthira kumbuyo ndi kumbuyo kumadzuka kumbuyo, kumawunikira kuzindikira thupi, ndipo ndikulongosola koyambirira kwa momwe mungapangire ndondomeko ya vinyasa poyendetsa kayendetsedwe kanu kuti mupume.
3 - Kutaya kwa Ana (Balasana)
Kupumula
Sikokomeza kunena kuti mwanayo ndiye malo ofunikira kwambiri kwa oyamba kumene. Ngakhale kuti ndikutambasula bwino kumbuyo ndi m'chiuno, sindicho chifukwa chake ndizofunika kwambiri. Maina a mwana ndi malo opumula mu kalasi iliyonse ya yoga. Simukuyenera kudikirira kuti mulowe muyiyiyi. Mukhoza kutenga nthawi iliyonse yomwe mukufunikira, ndipo zimamvetserani kuti mumamvetsera thupi lanu ndikuchita mogwirizana, monga momwe aphunzitsi anu amanenera nthawi zonse. Chabwino, chabwino?
4 - Kutaya kwa Cobbler (Baddha Konasana)
Ndakhala
Limbikitsani kugwira ntchito pa kutambasula makoya anu amkati muzungu. Ngati mukupeza kuti izi n'zovuta, maulendo angapangitse kusiyana kwakukulu. Kukhala pa chinachake ngati chipika kapena bulangeti kumadzutsa m'chiuno mwako kuti mawondo anu atsegulire mwachibadwa mwachibadwa. Ngati mawondo anu ali okwera kwambiri, pamafunika khama lalikulu kuti muwalembe. Komabe, miyendo imafunika kumasuka kuti ipeze phindu la kutambasula. Njira yothetsera vutoli ndi kuikapo chipika (kapena chinthu china chothandizira) pansi pa bondo kuti awapatse chinthu choti apitirize.
5 - Cobra Pose (Bhujangasana)
Bwererani
Cobra yapangidwa kangapo patsiku mukutuluka kwa yoga monga gawo la vinyasa sequence of poses. Ngakhale mbuzi yowongoka ndi manja owongoka kumbuyo, mumamanga mphamvu zowonjezera pogwiritsa ntchito mbuzi zazing'ono zomwe mumakweza chifuwa chanu popanda kuyika m'manja mwanu. Ndichitsulo chothandizira kukhalira pansi pamutu wanu musananyamuke.
6 - Thupi Pose (Savasana)
Kupumula / Kupambana
Gawo lirilonse la yoga limakhala laphatikizana kumbuyo kwanu mu mtembo. Ndikusintha kwakukulu kuchokera nthawi yomwe mumagwiritsira ntchito kumatenda anu mpaka tsiku lanu. Pamene thupi lanu limakhudzidwa kwathunthu pa zochitika zakuthupi pa kalasi ya yoga, ndi zachibadwa kuti maganizo anu asawonongeke. Kubweretsa thupi kukhala chete kumapangitsa kuti maganizo akhale chete. Zili zovuta poyamba koma zimakhala zosavuta ndi kuchita.
7 - Kutsika kwa Galu (Adho Mukha Svanasana)
Aima
Sitingathe kuyankhula za yoga popanda kuyika galu akuyang'ana pansi. Ndicho chikhalidwe cha anthu ambiri pop chikhalidwe cha yoga chifukwa chabwino. Ndizowonjezera zambiri zomwe mungachite nthawi zambiri pafupifupi kalasi iliyonse ya yoga. Mukayamba kuyesa, zingakhale zovuta komanso zovuta koma posachedwa zidzakhala malo achilengedwe kuti mupumule ndikubwezeretsanso. Onetsetsani kuti sikofunikira kuti mukhale ndi miyendo yolunjika muyiyiyi. Kugwedeza mawondo pang'ono kapena zambiri kumapangitsa kuti galu wochepetsetsa ufikire komanso kupindulitsa kwa anthu ambiri.
8 - Kutsika Kumayang'anizana ndi Galu
Kuyimika / Kusamalitsa
Kuyambanso kusinthika koyenera kumayambira kumanga mphamvu zazikulu. Kugawidwa kwa downdog, sikutanthauza momwe mungakwezere mwendo wanu. M'malo mwake, yesetsani kuonetsetsa kuti malo a m'chiuno mwanu sasintha ngakhale mutatenga phazi limodzi pansi.
9 - Kutsekeka kosavuta (Sukhasana)
Ndakhala
Kuopa kukhala pamtumbo kumateteza anthu ambiri kuti asayese yoga. Koma sikuyenera kukhala malo owopsa. Kugwiritsiridwa ntchito mwanzeru kwa malo ogulitsira ntchito kungasinthe malo osasangalatsa kukhala malo omasuka kotero kuti mukhoza kuyamba kusintha zotsatira zowonjezera mpando. Tili ndi zambiri zokhudzana ndi momwe tingakhalire okonzeka kukhala pansi .
10 - Kutayika Kwambiri kwa Mng'oma (Utthita Parsvakonasana)
Aima
Ngakhale dzanja la pansi likuwonetsedwa kunja kwa phazi lakumbuyo apa, sikuti ndi njira yabwino kwambiri kwa anthu ambiri. Dzanja likhoza kufika pamtunda kunja kapena mkati mwa phazi kapena mungathe kubweretsa chida chanu pachifuwa chanu. Njira yotsatirayi ndi malo abwino oti muyambe. Mukufuna kuonetsetsa kuti malo anu a mmanja sakulepheretsani kuti mutsegule chifuwa chanu kumalo otsetsereka.
11 - Garland Pose (Malasana)
Aima
Kuwombera ndi chinthu chomwe anthu ambiri kumidzi yakumadzulo ya zaka za m'ma 2100 samachita zambiri. Komabe, ndikutambasula bwino kwa minofu kuzungulira pakhosi, kupanga izo zomwe nthawi zambiri zimatchedwa hip opener mu yoga. Mwina n'zosadabwitsa kuti ndi zabwino kwa mapazi anu omwe nthawi zambiri amanyalanyazidwa. Ngati squatting ndi zovuta kwambiri kwa inu, mapulogalamu angathandize.
12 - Half Forward Bend (Ardha Uttanasana)
Aima
Izi zowonongeka kumbuyo nthawi zambiri zimachitika monga gawo la mchere wa dzuwa . Momwemo, nthawi zambiri zimathamanga koma ndizofunikira kuti mutenge nthawi yokha. Kuzindikira pomwe msana wanu uli phokoso ndi gawo lakulingalira bwino kwa thupi. Poyamba, ndizothandiza kuyang'ana pagalasi. Ambiri a ife timaganiza kuti kusunga manja athu pansi kumapangitsa kuti izi zikhale bwino kwambiri moti timakakamizika kumamatira kumalo amenewa, ngakhale kuti zimayambitsa msana. M'malo mwake, lolani manjawo atuluke miyendo yanu mmwamba momwe kulili kofunikira kuti musanafike.
13 - Half Lord of the Nsomba Ponyani - Ardha Matsyendrasana
Ndakhala
Kugwirizanitsa ndi gawo lofunikira la yoga. Zimathandiza kusintha msinkhu wa msana ndipo zingathenso kusintha zinthu ngati mukufunikira (inde, tikukamba za kudzimbidwa ). Ndi bwino kukulitsa phazi lanu pansi pazithunzi izi ngati sizili zovuta kuti zikhale zotsalira pambuyo panu.
14 - Mwana Wokondwa Wokondedwa (Ananda Balasana)
Supine
Mwana wokondwa ndi njira yodabwitsa yotsiriza gawo la yoga. Ichi ndi chitsanzo chabwino cha zofunikira pakati pa khama ndi zosavuta mu yoga. Mukufuna kukanikiza pamapazi anu kuti muwatenge pamphuno, koma osati kwambiri kuti mchira wanu umakwera pansi. Simukufuna kupita mopitirira malire koma m'malo mopeza njira yapakati.
15 - Mutu Kumapeto Kanyumba (January Sirsasana)
Ndakhala
Kupita patsogolo kumakhala kovuta kwa aliyense yemwe ali ndi zida zolimba (ie, anthu ambiri) koma kupeŵa iwo sikuwathandiza kupeza zosavuta. Januir sirsasana ndiowonjezeka chifukwa mukuyendetsa mwendo umodzi panthawi imodzi.
16 - Kuponya, Chifuwa, ndi Chin (Ashtanga Namaskara)
Bwererani
Imeneyi nthawiyina inali yophunzitsidwa kwa onse kuyambira oyambirira a yoga monga njira ina yokonzekera chaturanga dandasana . Zaka zaposachedwapa, zakhala zosagonjetsedwa ndipo chifukwa chake ophunzira ena amathamangira ku chaturanga asanakonzekere. Icho chiri kwenikweni mu mndandanda wa mchere wa dzuwa kwa oyamba kumene. Kuwonjezera apo, ndikutenthetsa kwambiri chifukwa chakumbuyo.
17 - Nsonga Pamwamba Pakhoma (Viparita Karani)
Kupumula
Inu simungapite molakwika ndi viparita karani ngati kupuma. Izi ndizowathandiza kwa aliyense amene amathera maola ambiri kumapazi. Mukhoza kukhala pano maminiti angapo kuti mubwezeretsedwe bwino .
18 - Pansi Lunge Position
Aima
Kulumikizana kwanu kwapamwamba ndikofunika kwambiri. Yesetsani kupanga ngodya yolondola ndi phazi lanu lakumbuyo kuti bondo lanu likhale pampando wanu ndipo chiuno chanu chikufanana ndi pansi. Pa nthawi yomweyi, sungani mlingo wanu m'chiuno ndipo mulimbikitse msana wanu wobwerera. Anthu ambiri samakonda kupita mozama mpaka kumbuyo kwa mwendo ndipo kenako amagwera kumbuyo kwa mwendo. Ulemerero mu kalilole ngati mukuganiza kuti izi zikhoza kukhala inu.
19 - Pose Phiri (Tadasana)
Aima
Mudzawona tadasana mndandanda wa zofunikira kwambiri za yoga ndipo mwina mukudabwa chifukwa chake. Popeza sizikuwoneka zovuta, ndizovuta kunena momwe ntchito ikugwirizanirana ndi momwe izi zilili zofunikira pa zochitika zina ndikudziwitsa thupi lanu lonse. Kukhazikitsa kukhazikika kwanu ndi kukhala chete mu phiri lonse nthawi zonse ndi njira yabwino yothetsera gawo la yoga.
20 - Dulani Pula
Kulinganiza
Zingawoneke zachilendo kutchula mapulaneti poyendetsa ponseponse kuyambira pamene ngozi ya kugwa ndi yokongola kwambiri koma imafika pamtima pa zomwe izi zikukhudza: mphamvu yamtundu. Cholinga cholimba ndi chofunikira kuti ambiri a yoga apite kutsogolo ( kuyima miyeso , miyeso ya mkono ) ndi mapulogalamu ndi njira yabwino kwambiri yogwirira ntchito kukhazikika kwanu.
21 - Piramidi Yambani (Parsvottonasana)
Aima
Kuimirira kutsogolo ngati piramidi ndi malo abwino oti mutseke. Ikani chophimba kumbali zonse za phazi lanu la kutsogolo kuti mukwezere pansi pa mlingo umene manja anu angakhoze kufika bwino. Mitengo yanu idzayambiranso ndipo idzakuthokozani chifukwa mukuganizira.
22 - Manja Okwezeka Amatha (Urdhva Hastasana)
Aima
Pogwiritsa ntchito maziko a phiri (onani pamwamba), urdhva hastasana ikufuna kuti mupitirize kuphuka pansi ndi miyendo yanu pamene mukupita kumwamba ndi manja anu. Zotsatira zake ndi thupi lathunthu lomwe likutambasula, njira yabwino kwambiri yogwiritsira ntchito gawo lanu la yoga.
23 - Kutaya Kwambiri Kwambiri Kwambiri (Supta Padangustasana)
Supine
Mu "zovomerezeka" izi, mumagwira zala zanu zazikulu pa chovala cha yogi ndi zala zanu. Kusintha kumeneku sikuli koyenera kwambiri kwa oyamba kumene. Ngati mumagwirizana ndi lingaliro la kugwirana ndi zala zanu, Mwinamwake mudzayenera kugwada ndi / kapena kulola mapewa anu kuti achoke muzitsulo zake. Ndicho chifukwa chake mkono wothandizira (AKA yokhala ndi yoga) ndi lingaliro labwino apa.
24 - Ndakhala Pambuyo Bend (Paschimottanasana)
Ndakhala
Pali ziphuphu zambiri zomwe zimayamba poyambira yoga chifukwa chabwino. Zinyama zimakonda kukhala zochepa komanso zolimba mwa anthu omwe amakhala pamtunda, zomwe zimabweretsa ululu wammbuyo. Kuwatambasula iwo onse ndi choteteza ndi chithandizo. A
25 - Ndakhala pa Wide Angle (Upavishta Konasana)
Ndakhala
Kutsegula miyendo kumapangika pang'ono kusiyana ndi pascimottanasana (pamwambapa). Ngakhale ziwoneka ngati udindo ndi kubweretsa chifuwa chanu pansi, sizili choncho, komanso sizingatheke kwa oyamba kumene. M'malo mwake, yang'anirani kumbuyo, kusinthasintha pamphuno mmalo mwa kuyendayenda ndi msana, ndi kusunga mapazi anu. Chitani zinthu zonse izi ndipo ziribe kanthu kuti mumabwera bwanji.
26 - Antchito Awononge (Dandasana)
Ndakhala
Kawirikawiri amatchedwa dandasana ndi malo ofanana ndi mapiri, omwe ndi oyenerera bwino. Ngati simungathe kukhala wolunjika, yesani kuyika bokosi lopangidwa pansi pa mpando wanu. Izi zidzakweza mapepalawo ndikuyendetsa patsogolo pang'ono, yomwe imayika msanawo pamalo abwino. Mungathe kuchita izi mulimonse.
27 - Supine Spinal Twist (Supta Matsyendrasana)
Supine
Kusintha kwapadera ndi njira yothetsera yoga, ngakhale kuti palibe lamulo lovuta komanso lofulumira polimbana ndi kuchita izi panthawi yoyamba. Maimidwe a miyendo ndi ofanana. Zikhoza kugulidwa, mukhoza kuwongolera phazi lakumwamba ndikugwira pa phazi lanu ngati muli ndi kusintha, kapena mutha kupotola miyendo pakati pawo (monga mphungu ) kuti mutambasule m'chiuno.
28 - Kutseka Mtengo (Vrksasana)
Kuyimika / Kusamalitsa
Mtengo uliwonse ndi mawu oyamba oyenerana kuti azitha kuyanjana. Ndizitsulo zokongola kwambiri; ngati mukuganiza kuti mukuyamba kugwedezeka, mungathe kutuluka mwadzidzidzi kuti mutha kugwa. Yesetsani kuti muyambe kulingalira kwachitsulo poyendetsa phazi lanu kumbali yanu.
29 - Kutaya Kwambiri (Utthita Trikonasana)
Aima
Oyambitsa ambiri angapindule kwambiri pogwiritsira ntchito chipika pansi pa dzanja lawo pansi pa katatu. Izi zimapangitsa kutalika kwa mwendo kutsogolo (popanda kutseka bondo) komanso kuti chifuwa chitsegulire padenga m'malo molowera pansi.
30 - Warrior I (Virabhadrasana I)
Aima
Msilikaliyo amadziwa kuti ndizochitika zakale zosiyana siyana. Msilikali ine ndine wolemera kwambiri kuposa wachiwiri Wachiwiri chifukwa cha mchiuno. Msilikali Woyamba I, m'chiwuno onse akuyang'ana patsogolo. Udindo wa mchiuno ndi wofanana ndi womwe uli pamapiri pomwe ngakhale miyendo ikusintha.
31 - Wachiwiri Wachiwiri (Virabhadrasana II)
Aima
Msilikali Wachiŵiri, mchiuno mwake amasamukira kumalo osiyana. Mphuno ya msana wanu imatsegula kotero kuti pakhosili tsopano likuyang'anizana ndi mbali ya chikwama. Kumvetsetsa kusiyana pakati pa msilikali wachiwiri ndi wotsekedwa (msilikali I) kupatula malo ndi mfundo yofunikira kwa ophunzira atsopano a yoga. Kugwiritsira ntchito kumatanthauza kudziwitsa thupi lanu kukukula ndipo mukukonzekera zovuta zambiri. A