Chimiro Studio: Yoga Kuyerera kweMufaro, Kudzikama Pfungwa

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• Yoga Inoyerera Yeanofara, Akadzikama Pfungwa
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Yoga ine yakakosha mhedzisiro pauropi yako chemistry kupfuura iyo general exercise yakakwirira. "Yoga inopfuura yepanyama," anodaro Chris C. Streeter, MD, chiremba wepfungwa uye neurology purofesa paBoston University Chikoro cheMishonga. kure."

Muchokwadi, mune ongororo yakaitwa naDr. Streeter, vanhu vane hutano vakaita iyo yoga vakaratidza kuvandudzwa kuri nani mukushushikana uye nekushushikana pane avo vaifamba pakayenzana. "Iyo neurotransmitter GABA inowedzerwa mushure mekirasi yeyoga - mune vese vanhu vane hutano uye avo vane kushushikana," anodaro. Izvo zvakakosha nekuti kana GABA yakadzikira, ndizvo zvakaitawo mafungiro.

Kiyi yekuchengeta yako GABA mazinga anogona kunge ari kuita yoga kaviri pasvondo: Mune yakatevera kudzidza kwevanhu vane kushushikana, Dr. Streeter akawana kuti GABA yakaramba ichiwedzera kunyangwe mazuva mana mushure mekirasi asi kwete nezuva rechisere. (Hezvino zvakawanda pamusoro pehutano hwepfungwa hwe yoga.)

Kunyangwe iwe urimo mazviri wekutambanuka kana ziya - kana kukurudzira mweya - kuti uwane zvakanakisa nguva yako yemubhedha, "enda wega wega kufema," anodaro murayiridzi wevinyasa uye alignment pro Keisha Courtney, muvambi we Inotyairwa Yogi mu Oakland, California. "Verenga miviri kana mitatu yekufema mune imwe poindi, uye batisa kumira kwenguva yakati rebei kusvikira iwe uchinzwa nyama dzako dzamuka."

Mumakirasi aCourtneyney, hapana "inoyerera kuburikidza nekufamba nekuda kwekuti." Akarongedza mafambiro mune ino mini-kuyerera kusundira ese akanaka ekunzwa-akanaka mabhatani, kusanganisira nyoro inversion. "Sayenzi inotitaurira kuti kukwira kumusoro pasi kunopa simba mupfungwa nemumuviri," anodaro Courtney, uyo anoratidza misiyano inotanga-yakanaka kusangana nechero munhu. (Kunyangwe, kana iwe uchida kugona kubata ruoko, heino gwara rako rekudzidza mumavhiki mashoma.)

Zvakare, tarisira kuvhura chipfuva, mitsipa-yekusunungura inomisa, uye twist. "Zvese izvi zvakakosha nekuti vanhu vakagara pamba pari zvino, uye nzvimbo idzi dzemuviri dzakasimba uye dzinogona kushandisa rumwe rudo," anodaro. Usanzwe sekunge iwe unofanirwa kuom kuti upinde munzvimbo. "Kungobata mat netsoka dzako kunogona kukuisa mumusoro chaimo."

Yoga Inoyerera Yeanofara, Akadzikama Pfungwa

Yakadzika Kufuridzira Kugara Katsi-Mombe: Gara wakayambuka-makumbo pamubhedha, uchimonera gumbeze kana kuvhara pasi pehudyu kana zvichidikanwa. Gwira pasi nemapfupa ekugara uye tora korona yemusoro yakananga kusirin'i.Tora matatu kufema kwakadzika. Inhale kukwevera moyo kumberi kuti ugadzire chigaro chekatsi musana, wobva waburitsa mweya kuti utore mwoyo kuseri kwemba kune yakagara mhou musana. Dzokorora kaviri zvakare.

Akagara Twist: Kubva pawakagara paka-mhou, dzokera kune isina kwazvakarerekera musana, wobva wafemera mukati kusimudza maoko kumusoro kuti ubate mumunamato. Exhale uye tenderedza chifuva kurudyi, uchidzikisa maoko saka ruoko rweruboshwe ruri pabvi rekurudyi uye ruoko rwerudyi ruri pasi paseri pehudyu. Inhale kuti udzoke pakati, uchisimudza maoko pamusoro, wozofemera kudzokorora kuruboshwe. Inhale kusimudza maoko pamusoro uye kudzokera kune yakasarudzika musana.

Rocking Tafura Pamusoro peKumira Kwemwana: Famba uchipinda patafura yepamusoro pamaoko nemabvi, mapendekete zvakananga pamusoro pemaoko uye zviuno pamusoro pemabvi. Famba maoko kumberi nezve inch. Inhale kuti uende kumberi, donhedza chiuno chakananga pasi, uye simudza tsoka kubva pasi kuti uite kakudzokera shure. Exhale kudonhedza tsoka, shandura mahudyu kumashure pamusoro pezvitsitsinho, uye udonhedze chipfuva mumamiriro emwana. Dzokorora kaviri zvakare.

Posi Yemwana neRutivi Kutambanudza:Kubva pane poindi yemwana, famba maoko uende kuruboshwe kuruboshwe kuti unzwe kutambanuka uchienda kurudyi kwemuviri. Bata kwekufema kumwe chete kana kuviri, wozodzokorora kune rimwe divi.

Imbwa inokunguruka ichidzika:Kubva pane kumira kwemwana, zvigunwe zvetsoka, kusimudza mabvi, uye kusimudza chiuno kumusoro uye kudzoka kune chakasimudzwa-pasi "V" chimiro chembwa yakadzika. Pedzisa tsoka dzakatambanudzwa mhuru. Inhale kusimudza zvitsitsinho kubva pasi uye kuendesa kumberi kune yakakwira plank pose. Exhale kuchinjisa chiuno kumusoro uye kudzokera kune yakadzika imbwa. (Kugadzirisa, donhedza mabvi pasi panguva yepuranga.)

Pamberi Peta: Kubva pane imbwa yakadzika, tora matanho emwana kuenda kumberi nemakumbo kuti usvike kumberi kwemati. Imbomira pano mupfuuriro kumberi kwemaviri kufema. Zvishoma nezvishoma simudza vertebra imwe panguva yekumira. Inhale kusimudza maoko pamusoro, wozofemera kunze, uchikanda maoko pasi, kupeta torso pamusoro pezvidya, kuchengeta mabvi akakotama zvinyoronyoro. Dzokorora kwemamwe matatu ekufema, wobva wadzokera kuzororo kumberi.

Vinyasa: Kubva kumberi peta, inhale kusimudza hafu kumusoro, ichiwedzera musana yakananga kumberi, wobva waburitsa kuti upfuure kumberi pamusoro pemakumbo. Dzokera kumashure imbwa yakatarisana yakadzika, wobva wafemera mukati kutamira kumberi kune plank pose. Exhale kuti udzikise muviri zvishoma nezvishoma pasi, uchichengeta zvanza nemativi uye magokora mukati. Femera kusimudza chipfuva kubva pasi, wozofemera kuzasi kwechipfuva kumeti. Inhale kusimudza mahudyu nekusundira kumusoro kwetafura, wobva waburitsa mweya kuti usimudze mabvi uye shandura chiuno kumusoro uye udzokere kune yakadzika-yakatarisana imbwa.

Pasi Pasi Imbwa Twist: Kubva pane imbwa yakadzika, famba maoko uchidzoka anenge matanhatu inches. Isa ruoko rweruboshwe pasi uye simudza ruoko rwerudyi, uchisvika kunze kwekona yekuruboshwe, uchitenderedza mapendekete asi uchichengeta chiuno chakaenzana. (Kuti ugadzirise, bata kunze kwemhuru kana chidya.) Tora kamwe chete kana kaviri kufema kwakadzika, uye shandura mativi uye dzokorora.

Yakasungwa Mhashu Pose:Kubva pane imbwa yakadzika, chinja kumberi kune plank pose uye zvishoma nezvishoma kudzikisa muviri pasi. Svitsa maoko kumashure kwechiuno kuti upindire maoko nemaoko akatwasuka. (Kuti ugadzirise, bata tambo kana tauro nemaoko maviri.) Femerera kuti usimudze chipfuva kubva pasi, wofemera kunze zvishoma nezvishoma kudzikisa huma kumeti. Dzokorora katatu; pane yekupedzisira rep, simudza tsoka ubve pasi, futi.

Warrior I Kuzvininipisa Warrior: Kubva pamhashu, pinda mudenga mapango uye wochinjisa chiuno kumusoro uye udzokere kune yakadzika-yakatarisana imbwa. Simudza rutsoka rwerudyi padenga, wobva warutsvaira nepakati nepakati pemaoko. Donhedza chitsitsinho chekuruboshwe pasi, uine chokwadi chekuti pane imwe nzvimbo yakatwasuka pakati pekudya kwekurudyi nekuruboshwe (sekunge panzira dzenjanji). Simudza maoko uye chipfuva kumusoro murwi ini, maoko kumusoro uye chifuva uye chiuno chakatarisana kumberi pamusoro pebvi repamberi. Bata mweya miviri. Kuchengeta makumbo munzvimbo imwechete, batanidza maoko kuseri kwehack (kana kushandisa tambo kana tauro kana zvichidikanwa), inhale kuvhura chifuva, wobva waburitsa kupeta chipfuva kumberi mumutsara nechemberi chidya uye wopinda murwi anozvininipisa, uchisvika kumakwenzi kumashure kwe imba. Inhale kusimudza kumusoro kumusoro murwi ini, wobva waburitsa mweya kuti udzokere kune anozvininipisa murwi. Dzokorora imwezve nguva. Isa maoko pasi pasi nerutivi rwerutsoka rwerudyi, tsika rutsoka rwerudyi udzokere papank pose, chinja chiuno kudzokera kumbwa yakadzika, uye dzokorora kuruboshwe.

Shoulder Release Stretch: Kubva pamurwi I, isa maoko pasi pasi nerutivi rwerutsoka rwerudyi, tsika rutsoka rwerudyi kudzokera kupuranga, wozodzikisa muviri pasi. Wedzera ruoko rworuboshwe kunze kudivi mune chinzvimbo chembiru (gokora mumutsara nefudzi nepamberi rakaenzana netirosi; kushandura, chengetedza ruoko rwakazara kusvika kudivi), tinya ruoko rwekurudyi pasi pasi padivi nepafudzi rerudyi, uye bhendesa ibvi rerudyi kuti usvike tsoka yekurudyi pamusoro pe torso kusvika pasi kurudyi rwemuviri. Bata kwekufema kuviri kana katatu. Dzokera kunzvimbo uye dzokorora kune iro divi rakatarisana.

Imwe Nostril Breath: Huya ugare panzvimbo yakachinjika, ugere pagumbeze kana block kana uchida. Uchishandisa ruoko rwerudyi, isa chigunwe chekurudyi pamhino yekurudyi, yepakati neyekunongedza chigunwe pahuma, uye munwe wemhete kuruboshwe kumhino yekuruboshwe. Vhara kubva pamhino yekurudyi nechigumwe, woomesa mweya kuburikidza nemhino yekuruboshwe. Vhara mhino yekuruboshwe, wosunungura mhino yekurudyi, wofemera kunze nemumhuno yekurudyi. Vhara iyo yekurudyi mhino uye inhale kudzokorora. Ramba uchitenderera katatu kana kwemasekonzi makumi matatu.

Akagara Wakatambanudza: Isa ruoko rweruboshwe pachidya chekuruboshwe uye udonhedze nzeve yekurudyi kubendekete rekurudyi. Isa ruoko rworudyi kuruboshwe rwomusoro kuti zvinyoronyoro utambanudze mutsipa kurutivi rworuboshwe. Bata mweya miviri kana mitatu, wobva wadzokorora kune rakatarisana. Inhale kuti udzokere kunzvimbo uye usvike maoko pamusoro, wobva wadzikisa maoko kuti unamate panzvimbo yemoyo.

Anosimudzira Kumadziro: Enda kumusoro kumadziro uye woisa kumeso-kumusoro nehudyu masendimita mashoma kubva pamadziro uye makumbo ese ari maviri akatambanudza mudhuri. Wedzera maoko kumativi. Tora mweya wakawanda sekuda.

Shape Magazine, Mbudzi 2020 Nyaya

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