Yoga yeVatangi: Inotungamira kune Akasiyana Mhando dzeYoga

Zvemukati

• Hot Power Yoga
• Yin Yoga
• Hatha Yoga kana Hot Hatha Yoga
• Kudzorera Yoga
• Vinyasa Yoga
• Iyengar Yoga
• Kundalini Yoga
• Ashtanga Yoga
• Ongororo ye

Saka iwe unoda kushandura yako yekurovedza muviri maitiro uye kuwana yakawanda bendy, asi chinhu chete chaunoziva nezve iyo yoga ndechekuti iwe unosvika kuSasasana kumagumo. Zvakanaka, gwaro rekutanga nderewe. Muitiro weyoga uye VOSE nezvekudzokororwa kwaro kusingaperi kungaratidzika sekunotyisa. Iwe hausi kuda kungopinda mukirasi upofu uye netariro (kwete, namata) murayiridzi haadanidzi chigaro chemusoro mukati memaminetsi mashanu ekutanga - ndiyo tsaona yakamirira kuitika. Usafemerwe. Pano, iwe unowana akawanda emhando dzeyoga iwe dzauchawana munzvimbo dzemunharaunda dzemitambo uye masitudiyo. Uye kana iwe uchida kudonha iwe uchiyedza katatu kuita pose kekutanga munyaradzo yeimba yako, pane nguva dzose YouTube mavhidhiyo egaga.

Hot Power Yoga

Yakanakira: Kukubatsira kuderedza uremu (zvisinei, pamwe uremu hwemvura)

Iyi ndeimwe yemhando dzakanyanya kusimba dzeyoga inowanikwa. Kirasi inogona kunzi "Hot Power Yoga," "Power Yoga," kana "Hot Vinyasa Yoga." Asi zvisinei nekuti studio yako inoidaidza sei, unodikitira kunge unopenga. Kuyerera kunowanzosiyana kubva mukirasi kuenda kune kirasi, asi tembiricha yekamuri inogara ichipisa, nekuda kwekupisa kwe infrared. "Simba yoga inonakidza, inonetsa, ine simba guru, yemwoyo yoga kirasi," anodaro Linda Burch, mudzidzisi weyoga uye muridzi weHot Yoga, Inc. "Nhevedzano yezvimiro inoyerera pamwe chete kuvaka simba, kuvandudza kuenzanisa, kushanduka, simba, nekufungisisa. "

Mumakirasi anopisa aya, kunwa mvura yakawanda kuchaita kana kuputsa kubudirira kwako, sezvo iwe uchikwanisa kukurumidza kunzwa musoro wakareruka kana usina kunyatsosvinwa (uye usatombofunga nezvekuyedza inversions kana uine dzungu). "Makirasi akapisa ari kupora, aine vamwe vanhu vanovada chaizvo, uye vamwe, kwete zvakanyanya," anodaro Julie Wood, mutungamiriri mukuru wezvemukati uye dzidzo paYogaWorks. "Tinogara tichicherechedza mune chero musoro kana tsananguro yekirasi kana kupfuura kupisa kwemazuva ose chikamu chekirasi," anodaro Wood. "Makirasi aya anogona kuva nzira huru yekukurudzira kushanduka uye kudikitira, asi chero munhu ane mamiriro akadai seshuga, chirwere chemoyo, kusagadzikana kwekufema, kusagadzikana kwekudya, kutadza kurara, kana kubata pamuviri anofanira kubvunza. chiremba wavo vasati vapinda mukirasi inopisa."

Yin Yoga

Yakakura kune: Kuwedzera kuchinjika

Zvekuyerera zvishoma zvishoma zvinokukumbira iwe kuti ubatisise izvo zvinonzwa kunge eons, sarudza yin yoga. "Yin yoga inowanzo kuverengerwa mukubata-bata zvinyoronyoro zvinokurudzira kushanduka zvakanyanya, kunyanya muhudyu, chiuno, uye musana," anodaro Wood. Kwete kuti urege kuvhiringidzwa nekirasi yakapfava kana yekudzorera, muyin yoga iwe unowanzo kubata yakadzika yega yega kwemaminetsi matatu kusvika mashanu kuti urebe kupfuura tsandanyama yako uye mune yako yekubatanidza tishu kana fascia. Kunyangwe iri yakasimba pachayo pachayo, Burch inoti ichiri rudzi rwekuzorora rweyoga, uye mudzidzisi wako anokurerutsira mukutambanudza kwega kwega. Yin yoga ichabatsira "kuwedzera kufamba mumajoini uye kubvisa kuoma uye kusimba mumamhasuru, uye inobatsirawo kupora nekudzivirira kukuvara," anodaro Burch. Imwe plus? Yakanaka sechishandiso chekudzoreredza kana kuchinjika-kudzidzira kurovedza muviri. Ndiwo maitiro akakwana mushure mekunyanya kuita kurovedza muviri sekutenderera kana kumhanya, sezvo zvichikupa zvakadzama kutambanudza yako yakasimba mhashu inoshuva. (Usakanganwa yakakosha post-run kumhanya. Heino yako nhangemutange yekudzidzisa mutambo chirongwa chekudzivirira kukuvara.)

Hatha Yoga kana Hot Hatha Yoga

Yakakura kune: Kudzidziswa kwesimba

Nepo Wood achiti Hatha yoga ndiyo chaiyo amburera yezvese zviitwa zvakasiyana zveyoga, nzira masitudiyo mazhinji uye magyms anoshandisa zita iri kutsanangura kirasi inononoka iyo iwe yaunogona kutarisira kubata inomira kwenguva yakareba kupfuura mukirasi yeVinyasa , asi kwete sekureba sezvaungaita mukuyerera kweYin. Burch anoti iyi mhando yeyoga inosanganisirwa se "vadzidzi vemakore 8 kusvika 88 vanobatsirwa kubva mukurovedzera muviri kwakazara." Iwe unogona kutarisira kumwe kunetsa kumira kumira, uye iyo sarudzo yekusarudza inopisa Hatha kirasi kana iwe uri mune izvo. Uye apo iwe ungazeze kuyedza inopisa yoga kirasi (yemhando ipi neipi), Burch anoti mabhenefiti aya anokwezva. "Zvakaoma uye zvinokurudzira kutuka kwakadzika kubatsira kubvisa chepfu uye kukurudzira misumbu uye majoini kuti atambanuke zvakanyanya uye zvakanyanya nengozi yakaderera yekukuvara."

Kudzorera Yoga

Yakakura kune: De-kunetsa

Nepo Yin uye yekudzoreredza yoga zvese zvinotarisa zvakanyanya pakuchinjika pane kusimba, ivo vanoita mabasa akasiyana zvakanyanya. "Musiyano wakakosha pakati peYin neyoga yekudzorera itsigiro," anodaro Wood. "Mune zvese izvi, iwe unodzidzira kubata kwenguva refu, asi mukudzorera yoga, muviri wako unotsigirwa nemusanganiswa wezvitsigiso (mabolsters, magumbeze, tambo, zvidhinha, nezvimwewo) zvinotakura muviri kuitira kupfavisa tsandanyama uye kubvumira prana (yakakosha. simba) kuyerera kunhengo kudzorera hutano. " Nekuda kweiyo rutsigiro rwakawedzerwa, iyo yekudzoreredza yoga inogona kuve yakakwana yekudzvinyirira pfungwa nemuviri, kana seyakareruka kurovedza muviri kuti ikubatsire kunetesa kurovedza muviri kubva zuva rapfuura.

Vinyasa Yoga

Yakakura kune: Chero ani uye munhu wese, kunyanya newbies

Kana iwe ukaona pepa rekusainira rekirasi panzvimbo yako yekurovedza muviri yakangodaidzwa kuti "yoga," ingangoita Vinyasa yoga. Iyi yekupedzisira-inozivikanwa fomu yeyoga yakangofanana neSimba Yoga kubvisa kupisa. Iwe unofamba nemweya wako kubva pa pose kuenda kune pose uye usingawanzo bata zvigaro zvehurefu hwenguva kusvika kumagumo ekirasi. Kuyerera uku kunopa simba, kushanduka, kubata, kufema basa, uye kazhinji imwe nzira yekufungisisa, izvo zvinoita kuti ive nzvimbo yakanaka yekutanga kune vanotanga, anodaro Wood. "Kusimba uye kusimba kwekufamba kusingamire kunogona kubatsira kutarisa pfungwa dzeyogis nyowani." (Dzorerazve yaunogara Vinyasa kuyerera neaya gumi nemana yoga poses.)

Iyengar Yoga

Yakakura kune: Kupora kubva mukukuvara

Iyengar yoga inoisa tarisiro inorema pamapro uye kuumbana saka inogona kuve imwe sarudzo huru kune vanotanga uye chero munhu ane nyaya dzinochinja, kana senzira yekunyudza chigunwe chako kumashure mukurovedza muviri mushure mekukuvara. (Pano: Yekupedzisira Nhungamiro Yekuita Yoga Paunenge Wakuvara) "Mumakirasi aya, iwe unenge uchifamba zvishoma nezvishoma kupfuura zvaungaita mune zvakajairika Vinyasa kirasi," anodaro Wood. "Iwe uchaitawo mashoma ekumisikidza kuti uteedzere mirairo chaiyo yekuita zviito chaizvo mumuviri." Iyengar vadzidzisi vanowanzo ziva kwazvo mukukuvara kwakajairika, saka iyi kubheja kwakachengeteka kwekuti iwe uchiri muchikamu cherehab.

Kundalini Yoga

Yakakura kune: Musanganiswa pakati pekufungisisa neyoga

Pasinei nhanho yako yekusimba, kana iwe uchinyanya kufarira iyo kufunga chimiro cheyoga, ungangoda kumisikidza bonde rako kuyerera kweKundalini. "Kundalini yoga haisi mamiriro akavakirwa; saka, inowanikwa kune wese munhu, zvisinei nezera, murume kana murume," anodaro Sada Simran, director weGuru Gayatri Yoga neMeditation Center. "Chishandiso chinoshanda kuvanhu vezuva nezuva." Wood anowedzera kuti mukirasi yeKundalini, iwe unoshandisa kuimba, kufamba, uye kufungisisa pombi mukuziva kwako. Iwe unogona kutarisira kukura kukuru kwemweya pane kwepanyama. (PS Iwe unogona zvakare kutevera aya ekufungisisa-savvy Instagramers kune insta-zen.)

Ashtanga Yoga

Yakanakira: Yepamberi yogis vakagadzirira kubata Instagram-akakodzera maposi

Kana iwe wakatarisa mudzidzisi wako weyoga asingashande achiyangarara muchigadziko chemaoko uye wozodzokera munzvimbo yeChaturanga push-up, wanga uchitya kana kufemerwa-kana zvese zviri zviviri. Izvi zvinoda simba rakawanda repakati, makore ekudzidzira, uye pamwe neAshtanga kumashure. Iyi yakarangwa fomu yeyoga ndiyo hwaro hwemazuva ano simba yoga uye, kana ukaramba wakamira nayo, izvo zvisingaite-zvinotaridzika zvinotaridzika uye shanduko dzinogona kupedzisira dzava chikamu chearsenal yako yehunyanzvi hweyoga, zvakare. Chokwadi, iyo yoga haisi yekufadza vateveri vako nezvakanaka zvinomira, asi kumisikidza chinangwa uye kupokana maitiro ako kuchakubatsira iwe kuvaka simba uye chivimbo.

Saka zvisinei kuti chinangwa chako chekupedzisira ndechei-kuti kuve master yogi saHeidi Kristoffer, kana kungova akajairwa pane yako studio yemuno-pane iyo yoga kuyerera kwako. Edza zvitaera zvakasiyana uye varairidzi vatsva kusvikira iwe wawana yako yoga machisi, uye ziva kuti maitiro ako anogona kuchinja nekufamba kwenguva. Zvino enda uye muti umire.

Ongororo ye