Yoga Amafuna Thupi Lanu ndi Maganizo Anu

Yoga Poses

Yoga amachitanso (omwe amatchedwanso asanas ) ali pamtima pa zochitika za yoga. Ngakhale pali mitundu yosiyanasiyana ya yoga , gulu lomwelo limapanga zibwenzi pafupifupi onse. Komabe, yoga imatha kuwonjezera nthawi zonse. Pali zizindikiro zochepa chabe zomwe zimabwera kuchokera kumayambiriro oyambirira a yoga, ndipo makamaka amakhala pansi pofuna kusinkhasinkha. Ndipotu mawu oti pasana amatanthawuza mpando.

Yoga ikusintha nthawi zonse ndipo yatenga njira zambiri, makamaka m'zaka zapitazi. Ngakhale kuti yoga iliyonse imakhala ndi cholinga chenichenicho, ndizozoloŵezi zogwirizana ndi zochitika zosiyanasiyana zomwe zimapanga chizoloŵezi chokwanira, chomwe chimapereka ubwino wochuluka ndi wamaganizo .

Zotsatirazo zingathe kugawidwa m'njira zosiyanasiyana: mwa mtundu wa zovuta, ndi vuto lakale, kapena ndi cholinga cha atomic.

• Mmene Mungagwiritsire Ntchito Yoga Kumanga Thupi Lalikulu Lamphamvu

• Yoga yamadzulo Iyenera Kukuthandizani Kuti Muziyenda

Mitundu ya Kugonjetsa

Mitundu yayikulu ya mavuto ndi yotsatira, ndipo pali-zedi-zambiri pakati pawo. Mwachitsanzo, phokoso ngati mfumu dancer (natarajasana) ndiimirira , kumbuyo kumbuyo. Kawirikawiri, zinthu zambiri zomwe zimagwirizanitsidwa pamodzi, zimakhala zovuta kwambiri.

• Akuyima
  Zimaima, zomwe zimalimbitsa miyendo ndi maziko, ndi zina mwa maziko oyamba omwe mungaphunzire, kuphatikizapo galu lodziwika bwino lomwe likugwera pansi . Zina zowoneka ngati mapiri , msilikali amawoneka , mbali ya mbali , katatu , ndi theka mwezi pose , zomwe zonsezi zikuphatikizidwa mu maonekedwe asanu ndi atatu awa akuyendera.
  

• Ndakhala Poses
  Kukhala pansi kumayang'ana pozama kwambiri ndipo nthawi zambiri kumakhala kutsogolo. Oyamba kukhala akukufunsani kuti muphunzirepo ndi ogwira ntchito , phokoso la cobbler , ndi zosavuta pose , zomwe ndizomwe zimakhala zokhazikika pamtanda . Kuti mudziwe zambiri, yang'anirani ku laibulale yathu ya 20 okhalapo .
  
• Supine Poses
  Supine ( supta m'Sanskrit) akuyikidwa pambuyo kwanu. Ndi malo abwino kwambiri ogwira ntchito kumanja ( supta padangustasana kwa hamstrings , supta virasana kwa quads) komanso kulola kuti mphamvu yokoka ikwaniritse ntchito zomwe zimapangitsa kalasiyo kutha. Corpse pose kapena kupuma kotsiriza ndipamwamba kwambiri.
  
• Kuwoneka Kwambiri
  Chosiyana ndi supine ndi malo omveka, akugona mmimba. Uwu ndiwo malo abwino oti mutambasulire ndi kulimbitsa msana wanu muzinthu ngati mamba , dzombe , sphinx, ndi uta .
  
• Kusakanikirana Kulimbitsa
  Kuyanjanitsa kumaphatikizapo miyeso yoima , zina zomwe zimagwira mwendo umodzi, ndi miyeso ya mkono , imene manja anu ali pansi. Zonse zolimbanitsa zimafuna mphamvu zazikulu kuti thupi likhale lolimba. Kupititsa patsogolo msinkhu wanu ndikofunikira makamaka pamene mukulamba.
  

• Kupita Patsogolo
  Kupita kutsogolo kumabweretsa msana kumaso. Zikhoza kuchitika pamalo omwe akukhala. Uttanasana ndi kawiri kawiri kawiri pambali pambali , prasarita paddottanasana chimodzimodzi ndi miyendo yosiyana. Zomwe zimakhala pansi zimakhala paschimottonasana (miyendo pamodzi) ndi upavistha konasana (miyendo padera). Pafupifupi malo aliwonse okhala pansi angatengeke patsogolo.
  
• Zobwereranso:
  Zobwereranso ndizochitika pamene msana ukufutukula. Ngakhale mutha kuona chithunzi cham'mbuyo (chomwe chimatchedwa gudumu pose mu yoga), laibulale yathu yomwe imagwiritsidwa ntchito mobwerezabwereza ikuphatikizapo njira zambiri zomwe sizingatheke, mwachitsanzo, mlatho ndi camel .
  
• Amatsutsa
  Kupweteka ndi njira yabwino yokhalira kuyendayenda kwa msana, zomwe zimathandiza kuchepetsa ululu . Kusokoneza kungathe kuchitidwa poima, kukhala, kapena kuika malo. Mawu achi Sanskrit parivrtta , omwe amatanthawuza kuti akuthandizidwa, mu dzina lakutanthauzira amakufotokozerani kuti muzasintha . Kukhala pansi pamtsempha ndizopangidwe kotchuka, monga pang'onopang'ono yosinthika ndi mbali yowonekera .
  

• Inversions
  Inversions ndi malo komwe mutu uli pansi pa mtima. Izi zimaphatikizapo kusinthanitsa kumawoneka ngati mutu wa pamwamba ndi dzanja lamankhwala , koma galu loyang'ana pansi likhoza kuonedwa ngati kusokoneza. Mitsempha-mmwamba-khoma ndi kupotoza koyenera komwe kuli koyenera oyambitsa.

Yoga Akuyendera Pakati

Ngakhale kusinthana kumayambitsa vuto lalikulu kumapangitsa yoga kuoneka ngati yofuna, zosiyana kwambiri ndizoona. Mukamanga chizoloŵezi chanu, zowonjezereka zimapezeka. Ndizosangalatsa kuyesa zovuta, koma osagwirizana ndi zotsatira. M'malo mwake, yesetsani kuti mukhale ndi thupi lanu nthawi zonse mukafika pamat. Tsiku lirilonse ndi losiyana, choncho tisiyeni zoyembekeza ndikuwona zochitika zonse.

• Kuyambira Pata Library
  Kuyambira kumayambiriro ndizo zomanga za yoga; mudzabwerera kwa iwo mobwerezabwereza. Kuchita izi zimayambitsa kukhazikitsa mphamvu ndi kusinthasintha mu thupi lonse. Maziko akuphatikizapo maimidwe akukhala, atakhala pansi ndikuwongolera mwatsatanetsatane, zochitika zotsatizana, ndi kuyanjana. Zowonjezera khumi zofunika izi kwa oyamba kumene ndi malo abwino kuyamba, makamaka ngati simunachitepo yoga. Ndipo onetsetsani kuti mumayang'ananso zovuta zomwe zimayambitsa oyamba kumene kuti mudziwe zomwe muyenera kupewa.
  

• Kodi Mukufuna Kulimbitsa Thupi Lanu ndi Mphamvu Zambiri? Yesani Ma Yoga Awa

• Kodi Yoga Awa Amachita Tsiku Lililonse?

• Pakati Pafupi Library
  Pa mlingo wapakatikati, maziko amawongosoledwa ndipo zovuta zosiyana zimayambitsidwa pamene thupi likula ndikumasinthasintha . Pali zosiyana zambiri, choncho musadabwe ngati mukupeza zosavuta ndipo zina zosatheka poyamba. Pa mlingo wamkati, mudzakhala wokonzeka kuwonjezera miyeso ya mkono ndi kusokoneza zomwe mukuchita, komanso kuonjezera kuvutika kwa zochitika zanu ndi zosawerengeka.
  
• Makasitomala Okwanira Akuluakulu
  Zofuna zapamwamba zimafunikira mphamvu zowonjezereka ndi kusinthasintha, zomwe zimawoneka kupyolera mu zaka za ntchito. Zochitika zapamwamba zimapitiriza kuwonjezera malire a zomwe thupi lingakhoze kuchita kupyolera muzeng'onoting'ono zowonongeka komanso zamphamvu zam mkono. Mukakhala omasuka kuyesa izi, zimakhala zosiyana, ngakhale si zachilendo kapena siziyenera kuti iwo adziŵe m'kalasi yapakatikati. Pamene muyamba kuyesa iwo, mwinamwake mothandizidwa ndi mapulogalamu , thupi lanu limaphunzira maonekedwe. Tsiku lina mukhoza kudzidabwa mwa kuchita chinachake chimene simunaganize kuti n'zotheka.

Maganizo Odziwika

Kulingalira kwapadera kumatanthauza malo a thupi lomwe limakhudzidwa kwambiri ndi vutoli. Imeneyi ndi njira yabwino yopezeramo mavuto ngati mukudziwa kuti mukuyang'ana zoumba kapena pakhomo, mwachitsanzo. Komabe, monga tanenera pamwambapa, zovuta zambiri zimakhala ndi mbali zingapo za kuunika kwa atomiki. Ngakhale mutakhala ndi gawo linalake mu malingaliro, mumagwiranso ntchito zigawo zina za thupi lanu, zomwe zimapangitsa kuti mukhale amphamvu komanso osasinthasintha.

• Hamstring Imayenda
  Mitambo yokhala ndi miyendo yambiri ndi ya anthu ambiri. Anthu omwe amathera nthawi yochuluka akhala pansi nthawi zambiri, koma othamanga ndiwonso. Yoga ndi imodzi mwa njira zowonjezera kutambasula makola anu kuti mupewe kupweteka kumbuyo komanso sciatica .
  
• Aphungu a Hip
  Kulingalira kwathu kwa chomwe chimapanga kuwunikira kwa hip kukusintha. Pali minofu yambiri yomwe imagwirizana ndi miyendo ndi mapepala pafupi ndi dera lomwe timalingalira monga chiuno, kuphatikizapo mchiuno mwake, hamstrings, glutes, psoas , ndi piriformis . Ndikofunika kutambasula ndi kulimbitsa minofu imeneyi kuti ikhale yolimba kwambiri.
  
• Otsegula Mtima
  Otsegula pamtima akukonzekera kumasula chifuwa, nthiti, ndi kumbuyo kwakumbuyo, kuthana ndi zovuta zomwe timakhala nazo pokhala pa madesiki ndi kuyendetsa magalimoto. Ambiri mwa iwo amakhalanso osagonjetsa, koma amayandikira ndi cholinga chokhala ndi maulendo apamtundu wa thoracic ndi achiberekero, osati kokha.
  
• Mapepala
  Monga ziwalo, mapewa ndi malo ovuta kwambiri a thupi kuti agwire ntchito. Cholinga chachikulu cha izi ndikutulutsa mitsempha yomwe imamangirira pamtundu wa trapezius, kuphatikizapo khosi ndi chapamwamba kumbuyo, komanso kupeza njira zotetezeka ndi kutambasula minofu yomwe imathandiza kumbali ya pamapewa.
  
• Mphamvu ya Chida
  Mangani ma triceps ndi biceps ndi yoga imayika yomwe manja anu amanyamula kwambiri kapena thupi lonse kulemera kwake. Kuti muyambe kuyenda, yesetsani izi 10 kuti muthe mphamvu .
  
• Ab Strength
  Chofunika kwambiri ndi chofunika kwambiri pakati pa zochitika zapamwamba za yoga, komanso kuthandizira msana ndi kupititsa patsogolo masewera olimbitsa thupi. Izi zimakhala zosiyana , zomwe zimaphatikizapo kuyanjana ndi boti ponseponse , zimapanga mphamvu za m'mimba, koma mungayesenso njira zogawira zogawanika ndi zosiyana .
  
• Mphamvu ya Malamulo
  Miyendo imayang'aniridwa makamaka mwa kuyima . Onetsetsani kuti musalole kuti miyendo yanu ikhale yaulesi muzinthu izi. Kuika mapewa ndikugwira nawo ndipo mawondo a mawondo akusunthira mmwamba amatsimikizira kuti mukugwira ntchito minofu yanu.

Mawu Ochokera

Pezani kalasi ya yoga ku masewera olimbitsa thupi kapena ku yoga studio ndipo mudzawona ophunzira akusunthira kupitilira ngati choreographed. Aphunzitsi amachitcha dzina lokhazikika ndipo ophunzira akuganiza kuti amodzimodzi. Ngati simunayambe yoga, izi zingawoneke zodabwitsa. Koma mukangoyamba, mwamsanga mudzaphunzira momwe mungalowemo. Zina mwazovuta ndizosavuta , mwina mukuzichita kale popanda kuzizindikira. Kumbukirani, kuti, kuthekera kovuta kupanga zovuta sikumapangitsa aliyense kukhala wabwino pa yoga. Zovuta zosavuta zimakhala zofanana mofanana ndi zovuta kwambiri.