Zvikuru Zvikuru zveYoga Zvauri Kuita Mukirasi

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Kunyangwe iri yenguva dzose, inopisa, Bikram, kana Vinyasa, iyo yoga ine yekuwachisa runyorwa rwezvibatsiro. Kune kutanga: Kuwedzera mukuchinjika uye kugona kuvandudzwa mumitambo yemitambo, zvinoenderana nekudzidza mu International Zvinyorwa zveYoga. Kuyerera kunogona kutokubatsira kugadzirira muviri wako kuti uve nepamuviri. Zvino pane iyo pfungwa yepfungwa yacho, futi. Kuisa imbwa yako yekudzika kunogona kuderedza kushushikana uye kusagadzikana uye zviri nani hutano hwako hwese hwepfungwa.

Asi kana uri kuzviita zvisirizvo, saka unogona kukuvadza-panzvimbo yekubatsira-muviri wako uye yako yoga maitiro. Takabata naJulie Brazitis, murairidzi kuLyons Den Power Yoga muNew York City, kuti tizive mamwe emamwe makanganiso eyoga makuru aungave uchiita mukirasi.

1. Kubata mweya wako kuburikidza nematambudziko akaoma

Vaviri vatangi uye vane ruzivo veyoga vashandi zvakafanana vanowanzobata kana kupfupisa mweya wavo panguva yakaoma miedzo. Panzvimbo iyoyo, iwe unofanirwa kunge uchifunga nezve mweya wako panguva dzino dzakakomba, anodaro Brazitis. Kufema "chishandiso chakanakisa chekuwana zororo mumuviri, kugara uri panzvimbo, uye kuwana kuratidzwa kukuru kweposi," anodaro.

2. Kushandisa kusanzwisisika kumberi kwetsoka kumisikidza murwi ini

Zviri nyore kutsauka kana iwe uchifamba nekukurumidza kuburikidza nekuyerera. Chinangwa chako chinofanirwa kuve chekutanga tsoka yako kusvika gumi nembiri nguva panguva yevarwi ini, pane kuti ibude. Izvi zvinobatsira kuti ibvi rako rirambe rakachengetedzwa pamusoro peketani uye rinobatsira iwe kukomberedza chiuno chako kumberi kweyoga yako mat.

3. Kurega maziso ako achitenderera mumba

Drishti, inova chiSanskrit che "kutarisa kwakatarisisa," ndipo maziso paanotarisa pane yako yoga maitiro. Chinhu chakakosha chekutsvaga huvepo, chiyero, uye simba pakati-kuyerera, iyi zano inobatsirawo nekutenderera. Zviri nyore kutsauswa nefomu yemumwe munhu inoshamisa yemusoro, kana chimwe chinhu chiri kuitika kunze kwehwindo. Asi Brazitis inotaura kuti "kutarisa pane imwe nzvimbo yemuviri mukamuri panguva yega yega inoisa pfungwa dzako, kufema kwako, uye maitiro ako."

4. Kukanganwa kudzikamisa core yako

"Nekudhonza gomba redumbu rako mukati nekukwira kumuzongoza wako, unozoregedzesa chiuno nechepasi kumusana kuita kuti pozi rese rive rakasimba uye riine hutano," anodaro Brazitis. Kurega musimboti wako uchidonha paunogona kukonzeresa iwe kumisikidza rako repazasi musana (nekutenda kumberi-kurereka musana), iyo inoisa kumanikidza kuzasi kwako kumashure. Ichi ndicho chikonzero, kunyangwe iwe uri kutenderera kana kuita HIIT kudzidzira, iwe unowanzo kunzwa vanodzidzisa vachideedzera "Shongedza yako yepamoyo!" Yoga zvirokwazvo haina kusara. Shongedza yako yepamoyo nekuunza rako dumbu bhatani mukati kune yako musana uye kudzikamisa yako abs.

5. Kwete hydrating zvakakwana

Ese mafomu eyoga, kunyanya anopisa simba yoga, ari kushanda nesimba uye anoda kuti muviri unyurwe uye ufuridzirwe usati wadzidzira. Kukanganwa kuita kudaro, kana kurerutsa huwandu hwaunofanira kunwa usati watanga kana panguva yekurovedza muviri, kukanganisa kwakajairika asi kune njodzi, anodaro Brazitis. "Ndakaona vadzidzi vachirwa uye vachidonha kuburikidza nekudzidzira kana vasina kunyatsoiswa mvura," anodaro. "Ndinokurudzira kunwa mvura yakasimbiswa nemaelectrolyte mumaawa apfuura usati wadzidzira uyezve uchizadza zvakare mushure."

6. Rkusungirira musana wako muhafu yenzira yekusimudza

Munguva yeVinyasa yoga yekudzidzira, kusimudza kwepakati inzvimbo yekuchinja pakati pekupeta kumberi nepasi pasi (kana Chaturanga). Chinangwa: kudhirowa mapfudzi ako pasi kumusana kwako kuti ugadzire musana wakatwasuka musana pamberi pekufamba kunotevera. Kukanganisa kwakajairika kusimudza pakati pemusana wako, iyo inotenderedza musana wako. Pane kudaro edza kusungirira pahudyu, kusimbisa hamstrings, uye kusimbisa core yako.Brazitis inoti kana une hamstrings dzakasimba, kupfugama mabvi ako kunogona kubatsira. Iwe unogona ipapo kudzvanya zvanza zvemaoko ako mushins yako uye usvike korona yemusoro wako kumberi.

7. Kunyudza mapepa ako pazasi pehudyu dzako muChaturanga

Chaturanga, kana kufamba kubva padenga repamusoro kuenda kune rakadzika puranga, zvinogona kuve zvinonetsa kune vadzidzi veese matanho panguva yekuyerera kweVinyasa. Kuzviita zvisirizvo kunogona kuisa kushushikana kusingakoshi pamajoini epafudzi uye musana. "Ndinowanzoona vadzidzi vachienda kuChaturanga kunge vari kuita 'honye,' vachidonhedza mapendekete avo pasi kumeti yavo uku bhutsu dzichinamira mudenga," anodaro Brazitis. Pane kudaro, anoti, "dhonza mapendekete kumusana kwako kuti ubatanidze, chengetedza chiuno chisina kwachakarerekera, uye dhonza gomba redumbu rako mukati nekumusoro."

8. Kudzidzira nzvimbo isina kururama yetsoka mumuti pose

Iwe urikunzwa kusagadzikana kusagadzikana patsoka imwe, usafunge nekukasira panguva, uye isa tsoka yako yakasimudzwa chero painonzwa yakasimba-iyo kune vanhu vazhinji inogona kuve yakanangana kana zvishoma muchikamu chemukati chebvi rako . Brazitis inoti inogona kuisa kushushikana pajoinhi. "Chinangwa ndechekuisa tsoka yako pane rakatarisana chidya chemukati kana mhuru yemhuru yemukati," anodaro.

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