1 - Chifukwa Chake Muyenera Kuyambira Tsiku Lanu ndi Yoga
Kukoma ndi kovuta. Kuwuka ndi kupita ndi zinthu ziwiri zovuta kwambiri zomwe mungachite tsiku lonse. M'mawa mmawa mumakhalanso odzaza ndi olemba mapepala ndi mapepala otsiriza omwe amapangidwa kuti apangitse maganizo anu.
Uthenga wabwino-pali njira yabwinoko. Ngati mungathe kujambula mphindi khumi ndi zisanu zokha kuti muzisangalala ndi kayendedwe ka CorePower yoga ya miniti 10 ndikutsatiridwa ndi kusinkhasinkha kwa mphindi zitatu, mutha kukonzekera mwakuthupi ndi mwakuthupi kuti mutenge tsiku lanu lonse ndi gusto. Mphindi zochepa chabe zochita masewera olimbitsa thupi zingathandize kuti magazi ako akupopera, pamene maphunziro, kuphatikizapo mndandanda womwe unalembedwa mu Journal of Alternative and Complementary Medicine mu 2005, amasonyeza kuti kupuma ndi yogwiritsa ntchito yogic kumapangitsa kuti munthu akhale ndi thanzi labwino la maganizo kuphatikizapo kulekerera bwino maganizo ndi kuganizira kwambiri.
Heather Peterson, CorePower Yoga, Wachiwiri wa Yoga wa Programming, adayambitsa mwambo umenewu kwa mphindi khumi kuti azitha kukonzekera m'mawa kwambiri, kumaliza ndi kusinkhasinkha kwa mphindi zitatu. Malinga ndi Peterson, "Kusinkhasinkha kwa maminiti atatu kwatsimikiziridwa kuti zimasintha maganizo ndi kukonzanso kuganiza mozama, kotero kuyamba tsiku ndi nthawi yochepa chabe kumakuthandizani kukhala ndi maganizo abwino pamene mukukumana ndi mavuto a tsikuli."
2 - Mwambo Sun B
Yambani galu wakugwa ponyamula pamanja anu ndi mipira ya miyendo yanu pamene mumagwiritsa ntchito mimba yanu kuti mutuluke m'chiuno, ngati kuti mukukwera "V," ndikuyambitsanso miyendo yowongoka. Lembani mwendo wanu wakumanja kumbuyo kwanu, kuti mulowe galu wamagulu atatu , kenaka pitani patsogolo ndi phazi lanu lamanja, mubzalidwe pakati pa manja anu kuti mulowe pansi.
Onetsetsani kuti zakutsogolo zanu zikuyang'ana kutsogolo komanso kuti chidendene chanu chikugwirizana ndi chidendene cha msana wanu kapena phazi lanu lakumbuyo. Sinthasintha phazi lanu lakumbuyo kupita kutsogolo kutsogolo. Lembani bondo lanu kutsogolo kuti liyike patsogolo pa chidendene chanu pamtunda wa 90 digiri. Gwiritsani ntchito mfundo zanu ndikusunga miyendo yanu pamalo pomwe mukukweza manja anu pamatolo ndikuyamba kuimirira msilikali wachiwiri . Gwirizanitsani mapewa anu m'chiuno mwako ndipo mupanikize mapewa anu palimodzi musanafike mkono umodzi kutsogolo kwa chipindacho, ndipo winayo kumbuyo kwa chipinda.
Ikani manja anu pamatolo musanayambe phazi lanu lamanja kumbuyo kwa galu wotsika. Bwerezani kumbali yina, kugwiritsira ntchito malo alionse mndandanda wa mphindi ziwiri mpaka zitatu.
3 - Pulani Yopangira
Malingana ndi Peterson, "Pulojekiti yapamwamba ndi imodzi mwa zovuta zomwe zimapangitsa kuti minofu yonse ikhalepo, kuphatikizapo abs, mmbuyo, ndi m'chiuno, komanso kumanga mapewa ndi mphamvu zam'mwamba. Yambani, ndiye kumanga kwa miniti imodzi pamene mukukula. "
Kambani pamatumbo anu ndikugwiritsanso manja anu mutayika makutu anu pansi pa mapewa anu ndi matabwa anu apamwamba pamat. Yambani miyendo yanu mmbuyo momwe chiuno chanu chikugwirizana ndi zidendene ndi mutu wanu, thupi lanu likupanga mzere wolunjika. Lembani m'chiuno mwako ndikutenga batani mimba yanu kumsana wanu kuti muike pamutu wanu. Gwiritsani ntchito momwe mungathere ndi mawonekedwe abwino.
4 - Chithunzi Choyimira Zinayi
Peterson akuti, " Kuyimika- kutsegulira uku kumatsegula mbali ndi kumbuyo kwa m'chiuno mwako ndikuyendetsa mwendo wako ndi minofu yapamwamba.
Imani wamtali, mapazi anu anabzala mchiuno-kutali, maondo anu akuwerama pang'ono. Sungani kulemera kwanu kumanzere ndikukweza kachiuno kwanu pang'ono kuti muchepetse mphamvu yanu yokoka. Kwezani phazi lanu lamanja kuchokera pansi ndipo gwiritsani ntchito manja anu kutsogoloza khungu lanu lakumanja ndi kudutsa dzanja lanu lakumanzere, ndikupanga "4" ndi miyendo yanu pamene mukulola kuti mchiuno chanu chakumanja chitsegule panja. Kuchokera pambaliyi, khalani m'chiuno mwamsanga pamene mukugudubuza bondo lanu lakumanzere, ndikudzichepetsera mumsana wokhazikika. Mukamadzika kwambiri pamphuno lanu lamanja komanso laulemerero, gwiritsani ntchito malowa, ndipo ngati mungathe, bweretsani manja anu kumapemphero patsogolo pa chifuwa chanu. Pambuyo pa ziwiri kapena zitatu kupuma, mosamalitsa kusinthira kayendedwe kuti mubwerere kuima. Bwerezani kumbali ina.
5 - Kutseka kwa Bridge
Ngati munayamba mwadzifunsapo chifukwa chake mlathowo ukuyenera kuchitapo kanthu, Peterson amawunikira kwambiri, "Bridge Pose ndi kupotoza komwe kumakuthandizani kukonzanso dongosolo lanu la mitsempha, kutsegula mapewa anu kumbuyo. , ndipo pamene mukupeza mphamvu, pangani mpweya 10. "
Ugone pamsana pako ndi mawondo ako atakulungama, mapazi ako atabzalidwa pansi pansi pamtunda. Gwiritsani ntchito ndondomeko yanu komanso mwakachetechete kuti muthe kukweza m'chiuno mwanu, muwapititse kumalo otentha. "Yendani" mapewa anu oyandikana pafupi wina ndi mzake pansi pa thupi lanu, Gwiranani manja anu pansi pa inu kuti mugogomeze kuyanjana kwa minofu yanu yammbuyo. Gwirani malo pamene mukupuma pang'onopang'ono, ndiye kumasula.
6 - Classic Supine Twist
Ngati simunayesedwepo mwachidule, mumasowa . "[Ntchitoyi] imatulutsa minofu yaing'ono pakati pa zigawo za msana zomwe zimamasulira dongosolo lanu la mitsempha ndi kumasula mchiuno ndi kunja kwanu," akutero Peterson.
Ugona pamsana pako, miyendo yako yowonjezereka, manja ako amatambasulidwa kumbali iliyonse, manja ako pansi. Dulani mawondo onse kumbali yanu, mamodzinso palimodzi, ndipo pamene mutero, gwiritsani dzanja lanu lamanja mthupi lanu, ndikuyika manja anu kunja kwa dzanja lanu lakumanzere. Kuonetsetsa kuti kumanzere kwanu kumakhudzana ndi mataya, mwapang'onopang'ono mugulire matondo anu kumanja, ndikupanga msana pamene mukugwiritsa ntchito dzanja lanu lakumanja kuti muthandize kutsogolera. Ndi bwino ngati mawondo anu sakukhudza pansi. Mukamapotoza momwe mungathere, tembenuzani mutu wanu kuti muyang'ane pamapewa anu akumanzere. Gwiritsani manja awiri mpaka atatu musanabwererenso kumbali ina.
7 - Savasana
Chotsalira mu mphindi yanu 10 yoga yoyenda ndi savasana , kapena mtembo. Malinga ndi Peterson, phokoso lophwekali "Amaphunzitsa m'ntchito yopuma mokwanira ndikugwira ntchito yotonthozera malingaliro anu pamene thupi lanu limagwirizana ndi kayendetsedwe ka kayendetsedwe kake ndi kusintha komwe mwangochita kumene mukuchita."
Zonse zomwe mukuyenera kuchita ndizogona pambuyo panu, mapazi anu akuthamangira panja ndipo manja anu akugona ndi maso. Kupuma mwachibadwa ndi kusangalala ndi bata kwa masekondi 30.
8 - 3-Mphindi Yokhala pansi Kusinkhasinkha
Mutatha kumasula kuchokera ku savasana, ndi nthawi ya kusinkhasinkha kwa mphindi zitatu zosavuta. Yambani poika timer kuti musamalize kuyang'ana nthawi. Mukamaliza, khalani pamwamba pa thasu kapena pakhotakhota ndi nsana wanu ndi nsapato pakhoma. Lembani miyendo yanu mophweka kukhala pansi , kenako pumulani manja anu pa ntchafu yanu ndikutseka maso anu. Pofuna kuganizira malingaliro anu, Peterson akuti, "Onetsetsani mpweya wanu ndipo muwerenge modzichepetsa kwa anayi aliwonse ndi malembo onse. Khalani maminiti atatu kapena mpaka nthawi yanu itatha, kenako konzekerani tsiku lodabwitsa!"
> Zotsatira:
> Brown RP, et al. "Kriya Yogic Yopweteka Kwambiri Pothana ndi Kupanikizika, Nkhawa, ndi Kupsinjika Mtima: Gawo I - Neurophysiologic Model" Journal of Alternative and Complementary Medicine (Feb. 2005): Vol. 11, No. 1, mas. 189-201.
> Brown RP, et al. "Kriya Yogic Yopweteka Kwambiri Pothana ndi Kupsinjika Maganizo, Nkhawa, ndi Kupsinjika Maganizo: Gawo II - Zipangizo Zamakono ndi Malangizo," Journal of Alternative and Complementary Medicine (Aug. 2005): Vol. 11, No. 4, mas. 711-17.
> Kirkwood G, ndi al. "Yoga ya Nkhawa: Kufufuza Kwambiri pa Kafukufuku," British Journal ya Sports Medicine (Dec. 2005): Vol. 39, No. 12, pp. 884-91.