Yoga Yotentha Ili Kutentha Kwambiri
Bikram Yoga ndi njira yapadera yotentha yoga . Ndikofunika kumvetsa kuti Bikram Yoga nthawi zonse imakhala yotentha yoga, koma yoga yotentha si Bikram nthawizonse . Mwa kuyankhula kwina, Bikram Yoga ndi "dzina labwino" la yoga lomwe likuchitidwa mu studio yotentha.
Kwa aliyense watsopano ku lingaliro la yoga yotentha, zingakhale zopindulitsa kutenga kalasi yanu yoyamba pa studio ya Bikram chifukwa chakuti miyezo ya Bikram ndi yowonjezereka bwino, ndipo onse a studio a Bikram amatsatira zofanana.
Izi zimachepetsa ena osayesayesa poyesa kalasi yatsopano chifukwa, potsata mphunzitsi, zambiri zazomwe amaphunzira zimakhala zisanayambe. Wophunzira watsopano akhoza kukonzekera kalasiyo ndikudziŵa zomwe ayenera kuyembekezera. Mwachitsanzo, ma studio a Bikram ndi makalasi ayenera:
- Muwotchedwe kufika madigiri 105 F, ndi 40% chinyezi
- Khalani ndi pulasitiki pansi
- Khalani ndi magalasi pa khoma lakunja
- Aphunzitsidwe ndi alangizi otsimikizika a Bikram
- Mphindi 90 zatha
- Zogwirizana ndi kuyamba koga yoga kuphatikizapo machitidwe opuma opuma ndi 26 zovuta (kusiyana kwa zovutazi sikunaloledwe)
- Khalani ndi kuwala kowala
- Musakhale ndi nyimbo mukusewera m'kalasi
Monga wophunzira watsopano, mukhoza kukhala wotsimikiza kuti kalasi iliyonse yomwe mumakhalapo ikuyang'anitsitsa bwino, komanso kuti simukukakamizidwa kuti muthe kupyola malire anu. Izi ndizofunikira chifukwa kugwira ntchito mu chipinda chotentha, ngati chinyezi, ngati sichiyendetsedwa bwino, kungayambitse matenda okhudzana ndi kutentha.
Ndinatenga kalasi yanga yoyamba ya Bikram monga gawo lolembetsa ku ClassPass, ndipo ndinasangalala kwambiri. Zinali zovuta, zinali zonunkhira, ndipo ndinalumpha ngati galu, koma kenako, ndinamva zodabwitsa. Ngati mukuganiza kuti mukupita ku studio yoyandikana nayo, izi ndi zomwe muyenera kudziwa musanapite:
1. Ikhoza Kusuta
Ikani anthu 30 mu chipinda chozizira ndi chinyezi kwa mphindi 90, ndi cholinga chokakamiza kutukuta kwakukulu, ndipo mukhala ndi chipinda chokoma.
Kalasi yomwe ine ndinayambira pafupi 30 minutes pambuyo pa kalasi yapitayo, ndipo ndikuyendamo nthawi yoyamba ndinkamverera ngati ndikuyenda mu chipinda chokwanira cha anyamata a sekondale. Mutha kuzimvera fungo mukakhala mu chipinda kwa kanthawi, koma sizingatheke konse. Ingomvetsetsa kuti thupi lanu la thukuta liyamba kuyamba kununkha mmwamba, komanso, kotero kuti simungadane kwambiri ndi anthu ena.
2. Idzakhala Zovala Zofewa Mwabwino
Ndinkavala zovala zazikulu za yoga ndi tank top yapamwamba ku kalasi yanga yoyamba. Khulupirirani ine pamene ndikuti ndinadwala kwambiri. Amayi ambiri amavala magalimoto a yoga omwe amawombera nsapato ndi masewera olimbitsa thupi, pamene anyamatawa amavala shirtti ndi masewera othamanga.
Khalani omasuka kuvala chilichonse chomwe mumamva bwino , koma zowonongeka, zida zamoto, makamaka zazifupi ndi tank top kapena masewera a masewera azimayi, ndi zazifupi ndi tatiketi ya thukuta kwa amuna ndizo zabwino zanu malipiro.
Komanso, n'kofunika kuzindikira kuti ngati simukukonda kutentha kapena thukuta, simungakonde Bikram. Si kwa aliyense.
3. Bweretsani Madzi ndi Chakudya
Kuthamanga kusukulu kumakhala kofunika kwambiri, pamene mukufuna kutsimikiza kuti simukukhazikika madzi musanayambe mphindi 90 mu kutentha kwa digiri 105.
Ndikofunikira kuti abweretse madzi mumsasa. Mlangizi amapereka mpumulo umodzi wa madzi kumayambiriro kwa kalasi, koma mukhoza kutenga nthawi yokwanira yopuma. Ndi kuchuluka kwa momwe mudzatulutsira thukuta, muyenera kuyesetsa kumwa ma ounces angapo maola 10-15.
Pambuyo pa kalasi, muyenera kubwezeretsa madzi anu, choncho tsitsani botolo lanu la madzi kapena khalani nalo limodzi kuti muthe kumwa. Ndinadzipezanso ndekha ndi njala pambuyo pa kalasi. Ndikuganiza kuti ndikunyamula chotupitsa chowunikira chomwe mungadye panjira yopita kunyumba-mwina apulo ndi tchizi, kapena gawo limodzi lomwe limatumizira hummus ndi pretzels.
Kusakaniza kwa mapuloteni ndi carbs kungakuthandizeni mpaka mutha kukhala pansi pa chakudya chanu chotsatira.
4. Kubweretsa kusintha kwa zovala
Ma studio a Bikram amayenera kupereka mvula, kotero ngati mumakonda kuthira pamasom'pamaso, nthawi zonse ndizosankha. Komabe, ngati mumakonda kusamba panyumba, mukufunabe kusintha zovala musanachoke ku studio. Sindikukokomeza pamene ndikulumbirira kwambiri pa kalasi yanga ya Bikram kusiyana ndi kusewera mpira wa maola 6 mu masewera olimbitsa thupi ku Texas pakati pa chilimwe. Simukufuna kuyendetsa pakhomo pakhomo pamene mukuvala zovala zowonongeka zimakhala ngati mutangodumpha kuchokera padziwe.
5. Mungathe (komanso muyenera) Kutaya Nthawi Ngati Mukufunikira
Nditapita ku studio ndikuuza aphunzitsi kuti nthawi yanga yoyamba ndiyesa Bikram, anandiuza kuti, "Cholinga chanu lero ndi kukhala m'chipinda. Sindikusamala ngati mukangogona pamtanda wanu wonse kalasi ndipo musayesetse, ndikungofuna kuti mukhale m'chipindamo. " Mwa kuyankhula kwina, ndikhoza kuchita chilichonse chimene ndiyenera kuchita kuti ndipite ku sukuluyi. Ndinadzipeza ndekha ndikusamba madzi, ndipo pamene ndimayesa zochitika zonse, ndinasankha kuchoka pa ngamila chifukwa ndinapeza kuti ndikukhala pamutu. Mmalo mwake, ndinakhala pansi, ndimamwa madzi, ndikulowa mmbuyo pamene chizungulire chinadutsa.
Ngakhale nyengo yogulitsika ya Bikram yogis nthawi zambiri imatenga mapulogalamu. kotero palibe manyazi pakudzipumula pamene mukufunikira.
6. Mudzakakamizidwa Kukhala M'chipinda
Onani mfundo pamwambapa. Kukhala mu chipindamo ndikuyendetsa kutentha ndi gawo lofunika la Bikram Yoga chifukwa kutentha komwe kumakuthandizani kuti muwonjezere kusintha kwa minofu yanu.
7. Kuyamba Kumayambira-Wokondedwa
Ndisanayambe sukulu yanga, ndinauza mwamuna wanga, "Ndikuyembekeza kuti satipempha kuti tichite chilichonse cholimbitsa thupi." Iwo sanatero. Mndandanda wa 26-mndandanda umachotsedwa ku Hatha Yoga , ndipo malangizo ndi oyamba kwambiri ochezeka. Ngakhale matembenuzidwe apamwamba kwambiri a pulogalamu iliyonse atchulidwa, zonse ndi zotheka kwa oyamba kumene kuyamba, ngakhale omwe samasinthasintha.
8. Simungakonde Nthawi yomweyo
Sindinali wotchuka kwambiri wa Bikram pamene sukuluyi ikuchitika. Sindinkakumbukira zomwe zimachitika, ndipo sizinali kuti ndinadana ndi kutentha. Zinali zopweteka kwambiri-kutentha kwakukulu, ntchito, ndi kupitiriza kuchepa kwa madzi m'thupi kumagwirira ntchito pamodzi kuti kuwonjeze mtima wanga, kupanikizika ndi kupuma kwanga, ndi kundikakamiza kuti ndiyambe kuyenda. Zinkafunika kuganizira mozama kuti ndiganizidwe pa mawonekedwe abwino ndikuyesa kusaganizira za mavuto omwe ndinali nawo. Ndinali wokonzeka kuti kalasiyo ithere pafupi ndi sitepe.
Icho chinati, Kupatula studio yomwe ine ndimamverera kuti ndikutopa ndi yamoyo-kulimbikitsidwa. Ndinatopa, komanso ndinkasangalala tsiku lonse. Maganizowa adakhala maola 24. Zochita zonse zomwe zimapereka mtundu wa malingaliro ndi ubwino wabwino ndi ntchito yopindulitsa kuyambiranso.