Inopisa Sei Inofanira Kuva Ichokwadi MuYakapisa Yoga Kirasi?

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• Ongororo ye

Ziya rinodonhedza musana wako. Pasina kuziva izvi zvaitogoneka, iwe unotarisa pasi uye woona hura hweziya richiumbika pazvidya zvako. Iwe unonzwa dzungu zvishoma, asi pusha nepakati, uchitora swig hombe yemvura usati waenda mumuti pozi. Inonzwika senge yakajairwa inopisa yoga kirasi, ehe? Vakadzi kwese kwese vanopika netsika inodziya, uko makamuri anopisa kusvika pakati pe80 ne105 degrees. Uye kunyangwe iwe uchinyatsonzwa musikana achitaura kuti anoda zvakadii Vinyasa nekuti anonzwa kunge "anodikitira zvakaipa zvese" paanoenda-ku studio, mubvunzo unosara: Kwakachengeteka here? Pane chinhu chakadai seyoga here icho zvakare kupisa?

"Pakave nezvidzidzo zvishoma zvinoongorora zvakanakira kupisa kweyoga tsika chaizvo," anodaro Maren Nyer, Ph.D., director wezvidzidzo zveyoga mukati meDepression Clinical uye Research Chirongwa paMassachusetts General Hospital. "Iko kupisa pachako, zvisinei, kunogona kuporesa kugona-kunyanya mukutambudzika kukuru kwekuora mwoyo."

Nezve tsvagiridzo iripo, nyanzvi dzakawana zvayakanakira nezvayakaipira. Imwe yedzidzo yakaburitswa mu International Zvinyorwa zveYoga Therapy yakataura kuti vanhu vaiita yoga inopisa kaviri kana katatu pasvondo vakawana mabhenefiti senge kukura kwehutano, kusimba, kuwedzera kuchinjika, uye kugadzirisa manzwiro. Asi inopfuura hafu yevatori vechikamu vakanzwa kuchena musoro, kupera mvura mumuviri, kusvotwa, kana dzungu mukati mekirasi.

Imwe ongororo yakaitwa neAmerican Council on Exercise yakaedza vanhu makumi maviri vane makore 28 kusvika 67. Yakawana kuti nhamba huru yevatori vechikamu yakasvika pakupisa kwepamusoro kwepamusoro kupfuura 103 degrees panguva yekirasi yeBikram yoga. Ndicho chaicho chinhu chekufunga nezvacho, sezvo dzakawanda zviitiko zvine chekuita nezvekupisa senge yekuwedzera kupisa sitiroko (EHS) inogona kuitika kana tembiricha yepakati iri pa104 degrees. (FYI, heino maitiro ekuzvidzivirira kubva pakupisa kupisa uye kupera kupisa paunenge uchirovedza kunze, futi.) Kana iwe uri kunetseka nekupisa uye uchinzwa senge zvakawandisa pakarepo pakupinda mumba, asi iwe chaizvo kuda kuinamatira kunze, gadzirisa maitiro ako neimwe pfungwa. Panzvimbo pekusundidzira mukati mekuyerera kwega kwega, famba zvishoma zvishoma zvekuti unokwanisa kudzora mweya wako.

"Pakazara, kupisa kunoita kuti muviri unyatsogadzikana uye pfungwa dzivepo," anodaro Bethany Lyons, muvambi weLyons Den Power Yoga muNew York City. "Inowedzerawo kutenderera uye inotimanikidza kuti tigadzikane mukugara nevasina kugadzikana. Kwandiri, zvinoita kuti zvive nyore kwandiri kutarisana nezvose kubva pamateti."

Govera Lyons maonero? Iwe hausi wega uri wega. Kana iwe wagadzirira kutora bonde rako uye bhodhoro remvura kuti ubate imbwa yakadzika, ita shuwa kuti iwe unotora aya matipi eanodziya anopisa eyoga maitiro kune account:

1. Hydrate, hydrate, hydrate! "Hydration chinhu chakakosha pakuita chokwadi chekuti kirasi haina kukurira system yako, izvo zvinogona kukonzera dzungu uye kusvotwa," anodaro Dr. Nyer. "Iwe unoda kuona kuti system yako inogona kudikitira, inova ndiyo nzira iyo muviri unodzora kupisa." (Heino kuwanda kwaunofanira kunwa pamberi pekirasi yakasimba yekurovedza muviri yakadai seyoga inopisa kana bhasikoro remukati.)

2. Svika kune ma electrolyte. "Paunodikitira sezvatinoita mune inopisa simba yoga, unorasikirwa nemagetsi," anodaro Lyons. "Unoda iyo sodium ne potassium kuitira kuti tsandanyama dzibatane, saka kuzvisveta poda ye electrolyte kuti usanganise nebhodhoro rako remvura zvinokupa kuwedzera kunodiwa."

3. Tora kungwarira zvakanyanya muzhizha. Zvizhinji zvezvitudiyo zveyoga zvinopisa zvinoisa makamuri adzo kusvika pakukwirira kwe105 degrees. Asi tembiricha yezhizha uye hunyoro hunogona kuita kuti nhamba iyoyo iwedzere zvishoma. Kana yako yekuenda-ku studio inonzwa kupisa zvakanyanya, taura chimwe chinhu kune vashandi. Kana ivo vachiziva nezvenyaya iyi, vanogona kumbomhanya vateveri kana kupaza hwindo kuti vaone kuchengetedzeka kwemunhu wese.

4. GARA uchiteerera muviri wako. "Kana zvisinganzwi zvakanaka, usaenderere mberi," anoyambira Lyons. "Iwe uripo kunatsiridza muviri wako nepfungwa dzako, kwete kukuvadza."

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