Yoga yehutano

Yoga chiitiko chinobatanidza muviri, mweya, uye pfungwa. Inoshandisa maitiro epanyama, kufema maitiro, uye kufungisisa kunatsiridza hutano hwakazara. Yoga yakagadziridzwa seyemweya maitiro zviuru zvemakore apfuura. Nhasi, vazhinji vekuMadokero vanoita iyo yoga yekurovedza muviri kana kuderedza kushushikana.

Yoga inogona kusimudzira yako yakakwana yehutano hutano uye nekuvandudza mamiriro ako uye kuchinjika. Inogona zvakare:

• Deredza BP yako uye kurova kwemoyo
• Kubatsira iwe kuzorora
• Natsiridza kuzvivimba kwako
• Deredza kushushikana
• Natsiridza kubatana kwako
• Kuvandudza kutarisisa kwako
• Kubatsira iwe kurara zvirinani
• Kubatsira kugaya

Uye zvakare, kudzidzira iyo yoga kunogona kubatsira nemamiriro anotevera:

• Kufunganya
• Kutambudzika shure
• Kushungurudzika

Yoga inowanzo chengetedzeka kuvanhu vazhinji. Asi iwe ungangoda kudzivirira zvimwe zveiyo yoga poses kana kugadzirisa mamiriro kana iwe:

• Une pamuviri
• Iva neBP yakakwira
• Iva neglaucoma
• Iva nesciatica

Ita shuwa yekuudza yako yoga murayiridzi kana iwe uine chero eaya mamiriro kana chero rimwe dambudziko rehutano kana kukuvara. Mudzidzisi ane yoga anokwanisa anokwanisa kukubatsira kuti uwane mikana yakachengeteka kwauri.

Kune akawanda marudzi akasiyana kana masitaera eyoga. Ivo anotangira kubva munyoro kusvika pakuwedzera zvakanyanya. Mimwe yemaitiro anozivikanwa eyoga ndeaya:

• Ashtanga kana yoga yoga. Rudzi urwu rweyoga runopa basa rakawandisa. Mumakirasi aya, unokurumidza kufamba kubva pane imwe mamiriro kuenda kune imwe.
• Bikram kana inopisa yoga. Iwe unoita akateedzana makumi maviri nematanhatu mukamuri inopisa kusvika 95 ° F kusvika 100 ° F (35 ° C kusvika 37.8 ° C). Chinangwa ndechekudziisa uye kutambanudza mhasuru, mitsipa, uye tendon, uye kuchenesa muviri kubudikidza ziya.
• Hatha yoga. Iri dzimwe nguva izwi rakajairika reyoga. Inowanzo sanganisira kufema uye kumira.
• Chakabatana. Rudzi runyoro rweyoga iyo inogona kusanganisira kufema kurovedza muviri, kuimba, uye kufungisisa.
• Iyengar. Chimiro chinotarisisa zvakanyanya kuenderana kwemuviri. Iwe unogona zvakare kubata poses kwenguva refu yenguva.
• Kundalini. Inosimbisa mhedzisiro yekufema pamashure. Chinangwa ndechekusunungura simba mumuviri wepasi kuitira kuti rikwanise kukwira kumusoro.
• Viniyoga. Aya maitiro anoenderana neanomira kune izvo zvido zvemunhu wega uye kugona kwake, uye anotungamira mweya nekumira.

Tarisa makirasi eyoga kunzvimbo yako yekurovedza muviri, nzvimbo yehutano, kana yoga studio. Kana iwe uri mutsva kuyoga, tanga nekirasi yekutanga. Taura nemudzidzisi pamberi pekirasi uye uvaudze nezve chero kukuvara kana mamiriro ehutano aungave iwe.

Ungangoda kubvunza nezve kudzidziswa kwemudzidzisi uye ruzivo. Nekudaro, nepo vazhinji varairidzi vanga vaine imwe yepamutemo yekudzidzisa, hapana akasimbiswa yoga kudzidzisa zvirongwa. Sarudza murairidzi waunofarira kushanda naye asingakusundire munzira dzausina kugadzikana.

Mazhinji makirasi eyoga anotora kubva pamaminetsi makumi mashanu kusvika makumi mapfumbamwe. Mhando dzese dzeyoga dzinosanganisira matatu ekutanga zvinhu:

• Kufema. Kutarisa pakufema kwako chikamu chakakosha cheiyoga. Mudzidzisi wako anogona kupa kuraira kwekufema kurovedza muviri mukati mekirasi.
• Poses. Yoga inomira, kana mamiriro, akateedzana mafambiro anobatsira kusimudzira simba, kuchinjika, uye kuenzanisa. Vanomira mukuomerwa kubva pakurara pasi pauriri kusvika pakuoma kuomesa.
• Kufungisisa. Makirasi eYoga anowanzo kupera nenguva pfupi yekufungisisa. Izvi zvinonyaradza pfungwa uye zvinobatsira iwe kuzorora.

Nepo iyo yoga inowanzo kuve yakachengeteka, iwe unogona achiri kukuvara kana iwe ukaita posa zvisiri izvo kana kuzvisundira iwe zvakanyanya kure. Heano mamwe matipi ekugara wakachengeteka kana uchiita yoga.

• Kana uine hutano mamiriro, taura nemupi wako wezvehutano usati watanga iyo yoga. Bvunza kana paine zvimiro zvaunofanira kudzivirira.
• Tanga zvishoma nezvishoma uye dzidza zvekutanga usati wazvisundira kure zvakanyanya.
• Sarudza kirasi inoenderana nedanho rako. Kana usina chokwadi, bvunza mudzidzisi.
• Usazvisundira pamusoro peyako nyaradzo. Kana iwe usingakwanise kuita poindi, kumbira mudzidzisi wako kuti akubatsire kuigadzirisa.
• Bvunza mibvunzo kana iwe usina chokwadi chekuita poindi.
• Uya nehombodo yemvura uye unwe mvura yakawanda. Izvi zvinonyanya kukosha mune inopisa yoga.
• Pfeka zvipfeko zvinokutendera kuti ufambe wakasununguka.
• Teerera kumutumbi wako. Kana iwe uchinzwa kurwadziwa kana kuneta, mira uzorore.

Guerrera MP. Musanganiswa wemubatanidzwa. Mune: Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits.

Hecht FM. Unowirirana, mumwe mushonga, uye unobatanidza mushonga. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chits. 34.

National Center yeComplementary uye Yakabatana Hutano webhusaiti. 5 zvinhu zvaunofanira kuziva nezve yoga. nccih.nih.gov/health/tips/yoga. Yakagadziridzwa Gumiguru 30, 2020. Yakasvika Gumiguru 30, 2020.

National Center yeComplementary uye Yakabatana Hutano webhusaiti. Yoga: zvakadzama. nccih.nih.gov/health/yoga/introduction.htm. Yakagadziridzwa Gumiguru 30, 2020. Yakasvika Gumiguru 30, 2020.

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