Mabanja 12 a Yoga Amafuna Kulimbitsa Ubale Wanu (ndi Chiyambi Chanu)

Mayina Abwino Kwa Ana

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Nditumizireni Imelo Onetsani Patsamba

Sitiyenera kukuwuzani njira zonse zomwe ma chizolowezi a yoga angapindulire malingaliro anu, thupi lanu ndi mzimu wanu, koma mudzatisangalatsa kwakanthawi, inde? Palibe zodabwitsa apa, koma yoga ndi njira yabwino kwambiri yopititsira patsogolo malingaliro ndikuchepetsa kupsinjika. Harvard Medical School's Stress Resource Center imati yoga imawoneka kuti imathandizira machitidwe oyankha kupsinjika pochepetsa kupsinjika komwe kumaganiziridwa ndi nkhawa: Izi, zimachepetsanso kudzuka kwa thupi - mwachitsanzo, kuchepetsa kugunda kwa mtima, kutsitsa kuthamanga kwa magazi komanso kupuma pang'ono. Palinso umboni wosonyeza kuti yoga ingathandize kuonjezera kusinthasintha kwa mtima, chizindikiro cha kuthekera kwa thupi kuyankha kupsinjika maganizo momasuka.

Ngati mwayamba kale kuchita masewera olimbitsa thupi a solo, ingakhale nthawi yoganizira za yoga. Kuchita yoga ndi okondedwa wanu nthawi zonse ndi njira yabwino yokhalira limodzi, ndikumasula zovuta zomwe zingakusokonezeni nthawi yanu yabwino. Maanja a yoga ndi njira yabwino yolimbikitsira kukhulupirirana, kupanga ubale wozama komanso kusangalala limodzi. Zimakupatsaninso mwayi kuyesa zithunzi zomwe mwina simunachite nokha.

Mwamwayi, simuyenera kukhala wopindika ngati pretzel kuyesa mawonekedwe ambiri a anzanu. Werengani kwa oyamba, apakatikati komanso otsogola maanja a yoga. (Tidzazindikira kuti nthawi zonse muyenera kukumbukira kumvera thupi lanu ndikuwonetsetsa kuti simukuyesa chilichonse chopitilira malire anu chomwe chingakuvulazeni.)

ZOKHUDZANA : Hatha? Ashtanga? Nayi Mtundu Uliwonse wa Yoga, Wofotokozedwa

osavuta oyanjana nawo a yoga

1. Kupuma kwa Mnzanu

1. Yambani kukhala pansi ndi miyendo yanu yopingasa pa akakolo kapena m'chiuno ndipo misana yanu ikutsatizana.
2. Ikani manja anu pa ntchafu kapena mawondo anu, kulola kuti mugwirizane ndi wokondedwa wanu.
3. Zindikirani momwe mpweya wanu umamvekera pamene mukukoka mpweya ndi kutulutsa mpweya - kuzindikira makamaka momwe kumbuyo kwa nthiti kumamverera motsutsana ndi mnzanuyo.
4. Yesani kwa mphindi zitatu kapena zisanu.

Malo abwino oyambira, mawonekedwe awa ndi njira yodabwitsa yolumikizirana ndi bwenzi lanu ndikumasuka muzovuta kwambiri. Ngakhale simukufuna kupitiriza kuchita chizoloŵezi chonse, kupuma kwa mnzanu ndi njira yodekha komanso yothandiza yodzikhazikitsira nokha ndikumasuka-limodzi.

2. Kachisi

1. Yambani kuyang'anizana ndi kuyimirira.
2. Mapazi ali motalikirana motalikirana m’chuuno, pumirani mpweya, tambasulani manja anu m’mwamba ndikuyamba kuzembera m’chiuno mpaka mutakumana chanza ndi okondedwa wanu.
3. Pang'onopang'ono yambani kutsogolo pindani, kubweretsa zigongono zanu, manja anu ndi manja anu kuti azipumirana wina ndi mzake.
4. Khalani ndi kulemera kofanana kwa wina ndi mzake.
5. Gwirani kupuma kasanu kapena kasanu ndi kawiri, kenaka yendani molunjika wina ndi mzake, kubweretsa chiuno chanu molunjika ndikumasula manja anu pansi.

Izi zimathandiza kutsegula mapewa ndi chifuwa, zomwe zimapangitsa kuti thupi lanu likhale lopanda msonkho. Kupitilira apo, zimangomva bwino kwambiri.

3. Partner Forward Fold

1. Kuchokera pamalo okhala moyang'anizana, tambasulani miyendo yanu kuti mupange mawonekedwe a 'V' otakata, ndi mawondo akuyang'ana molunjika ndi mapazi anu okhudza.
2. Tembenuzani manja anu kwa wina ndi mzake, mutagwirana chikhatho choyang'ana kutsogolo.
3. Kokani mpweya ndikutalikitsa kupyola msana.
4. Exhale pamene munthu mmodzi apinda kutsogolo kuchokera m'chiuno ndipo wina amakhala kumbuyo, kusunga msana ndi manja awo molunjika.
5. Pumulani poima kwa mphindi zisanu mpaka zisanu ndi ziwiri.
6. Kuti mutuluke pachithunzicho, masulani manja a wina ndi mzake ndikubweretsa torso molunjika. Bwerezani mbali ina, kubweretsa mnzanuyo kutsogolo.

Izi ndizotsegula modabwitsa, ndipo zimatha kukhala zotsitsimula kwambiri ngati mumasuka mu khola lakutsogolo ndikusangalala ndi kupuma kasanu kapena kasanu ndi kawiri musanasinthane ndi mnzanu.

4. Atakhala Popotokola

1. Yambani chithunzicho kukhala chammbuyo ndi chakumbuyo miyendo yanu itapingasa.
2. Ikani dzanja lanu lamanja pa ntchafu yakumanzere ya mnzanuyo ndi dzanja lanu lamanzere pa bondo lanu lakumanja. Wokondedwa wanu adziyike chimodzimodzi.
3. Pumani mpweya pamene mukutambasula msana wanu ndikupotoza pamene mukutulutsa mpweya.
4. Gwirani kwa mpweya anayi kapena asanu ndi limodzi, osapindika ndikubwereza mutasintha mbali.

Monga kupotoza solo, mawonekedwe awa amathandizira kutambasula msana ndikuwongolera chimbudzi, kuthandizira kuyeretsa ndi kutulutsa thupi. (Osadandaula ngati msana wanu ukung'ambika pang'ono pamene mukupotoza-makamaka ngati simukutenthedwa bwino, ndi zachilendo.)

5. Backbend / Forward Pindani

1. Kukhala kumbuyo ndi kumbuyo ndi miyendo yanu yopingasa, lankhulani yemwe adzapinda kutsogolo ndi yemwe adzalowe kumbuyo.
2. Munthu amene apinda kutsogolo afikitse manja ake kutsogolo ndikutsamira mphumi yake pansi pa mphasa kapena kuyiyika pa chipika kuti chithandizire. Munthu amene akuchita kumbuyo amatsamira kumbuyo kwa mnzake ndikutsegula kutsogolo kwa mtima ndi pachifuwa.
3. Pumirani mozama apa ndipo muwone ngati mungathe kumva mpweya wa wina ndi mzake.
4. Khalani mu mawonekedwe awa kwa mpweya asanu, ndikusintha pamene nonse mwakonzeka.

Kuyika kwina komwe kumakulolani inu ndi mnzanu kutambasula mbali zosiyanasiyana za thupi lanu, izi zimaphatikizana ndi ma yoga classics, backbend ndi kutsogolo khola, zomwe ndi zabwino kwambiri pakuwotha moto kuti muyese zolimba.

6. Kuyimirira Patsogolo

1. Yambani kuyimirira, kuyang'ana kutali ndi wokondedwa wanu, ndi zidendene zanu motalikirana mainchesi sikisi
2. Pindani patsogolo. Gwirani manja anu kumbuyo kwa miyendo yanu kuti mugwire kutsogolo kwa zipilala za mnzanu.
3. Gwirani kupuma kasanu ndikumasula.

Iyi ndi njira yabwino kwambiri yozama kutsogolo kwanu popanda kuwopa kugwa, chifukwa okondedwa anu amakuthandizani ndipo mukuwathandiza.

7. Wokondedwa Savasana

1. Gometsani chagada, manja ndi manja.
2. Lolani kuti musangalale ndi mpumulo waukulu.
3. Pumulani apa kwa mphindi zisanu kapena khumi.

Sitikudziwa za inu, koma Savasana ndi imodzi mwamagawo omwe timakonda kwambiri pagulu lililonse la yoga. Kupumula komalizaku ndi nthawi yofunikira kuti thupi ndi dongosolo lamanjenje likhazikike mtima pansi ndikumva zotsatira za zomwe mwachita. Mukamaliza ndi mnzanu, Savasana amakulolani kuti muwone kulumikizana kwakuthupi ndi nyonga ndikuthandizira pakati panu.

wothandizana naye wapakatikati amayika

8. Mtengo Wamapasa

1. Yambani chithunzichi poyimirirana wina ndi mzake, kuyang'ana mbali imodzi.
2. Imani motalikirana mapazi angapo, bweretsani manja amkati pamodzi ndikuwajambula mmwamba.
2. Yambani kujambula miyendo yanu yonse yakunja popinda bondo ndikugwira pansi pa phazi lanu mpaka ntchafu za mwendo wanu wamkati.
3. Yerekezerani mawonekedwe awa kwa mphindi zisanu mpaka zisanu ndi zitatu ndikutulutsa pang'onopang'ono.
4. Bwerezani mawonekedwewo poyang'ana mbali ina.

Mitengo yamitengo, kapena Vrikshasana, ikhoza kukhala yovuta kuchita bwino mukakhala nokha. Koma mapasa mtengo, womwe umakhudza anthu awiri, uyenera kukupatsirani chithandizo chowonjezera komanso moyenera kuti mukhomerere.

9. Mpando Wobwerera Kumbuyo

1. Imirirani chakumbuyo ndi okondedwa anu ndi mapazi anu motalikirana mchiuno mwake ndipo kenaka tulukani pang'onopang'ono ndikutsamira okondedwa anu kuti akuthandizeni. Mukhoza kulumikiza manja anu wina ndi mzake kuti mukhale okhazikika ngati mukumva bwino kutero.
2. Pang'onopang'ono, squat pansi pa mpando (mawondo anu ayenera kukhala pamwamba pa akakolo anu). Mungafunikire kusintha mapazi anu kuti muthe kukwaniritsa mpando wanu.
3. Pitirizani kukankhira misana ya wina ndi mzake kuti mukhale bata.
4. Gwirani chithunzichi kwa mpweya pang'ono, kenako pang'onopang'ono bwererani ndikulowamo.

Mukumva kupsa, sichoncho? Izi zimalimbitsa ma quads anu ndi chidaliro chanu mwa okondedwa anu, popeza mukutsamirana wina ndi mnzake kuti musagwe.

10. Maonekedwe a Boti

1. Yambani ndikukhala mbali zosiyana za mphasa, kusunga miyendo pamodzi. Gwirani manja a mnzanu kunja kwa chiuno chanu.
2. Kusunga msana wanu mowongoka, kwezani miyendo yanu ndikukhudza chokhacho kwa mnzanuyo. Yesani kupeza bwino pamene mukuwongola miyendo yanu kumwamba.
3. Mukhoza kuyamba kuchita zimenezi powongola mwendo umodzi wokha nthawi imodzi, mpaka mutapeza bwino.
4. Khalani mu mawonekedwe awa kwa kasanu kupuma.

Osadandaula ngati simungathe kulinganiza ndi mapazi onse okhudza mnzanuyo-mudzakhalabe ndi kutambasula kwakukulu ndi phazi limodzi logwirana (ndipo mukamakonzekera, mwamsanga mudzapeza mapazi onse awiri mlengalenga).

Advanced partner yoga poses

11. Pawiri Pansi Galu

1. Onse amayambira ali pamwamba pa tebulo, mapewa pamwamba pa manja, wina kutsogolo kwa mzake. Yendani mawondo anu ndi mapazi anu kumbuyo kwa mainchesi asanu kapena asanu ndi limodzi, ndikugwedeza zala zanu pansi kuti mukhale pa mipira ya mapazi.
2. Mukatulutsa mpweya, kwezerani mafupa okhala m'mwamba ndi kubweretsa thupi kuti likhale momwe agalu amachitira.
3. Yambani kuyenda pang'onopang'ono mapazi ndi manja kumbuyo mpaka kufikako kuyenda pang'onopang'ono mapazi anu kunja kwa msana wawo, kupeza kumbuyo kwa chiuno chawo mpaka nonse mukhale okhazikika komanso omasuka.
4. Lumikizanani wina ndi mnzake pamene mukuyenda pakusintha, kuonetsetsa kuti aliyense ali womasuka ndi momwe mukukankhira patali.
5. Gwirani kupuma kasanu kapena kasanu ndi kawiri, kenaka muuzeni mnzanuyo kuti apinde mawondo pang'onopang'ono, kutsitsa m'chiuno molunjika pamwamba pa tebulo, ndiyeno momwe mwanayo angakhalire, pamene mukumasula mapazi pansi pang'onopang'ono. Mutha kubwereza ndi munthu winayo ngati galu wotsikira pansi.

Uku ndi kutembenuka kofatsa komwe kumabweretsa kutalika kwa msana. Zimalimbikitsanso kulankhulana ndi kuyandikana. Mnzake wa galu uyu amamva bwino kwa anthu onse awiri, chifukwa munthu amene ali pansi amamasulidwa kumunsi kumbuyo ndi kutambasula m'chiuno, pamene munthu amene ali pamwamba akuyamba kugwira ntchito pamwamba pa thupi lake pokonzekera kuyimitsa manja.

12. Dongosolo Pawiri

1. Yambani ndi bwenzi lamphamvu ndi/kapena wamtali pa thabwa. Onetsetsani kuti mukulunga manja anu pansi pa mapewa, ndi pakati panu ndi miyendo yowongoka komanso yamphamvu. Wokondedwa wachiwiriyo ayang'ane mapazi a mnzakeyo pa thabwa, ndiyeno adutse m'chiuno mwake.
2. Kuchokera kuyimirira, pindani kutsogolo ndikugwira pa akakolo a mnzanuyo mu thabwa. Wongolani manja anu, ndipo sungani pachimake, ndikusewera ndi kukweza phazi limodzi mmwamba, kuliyika pamwamba pa mapewa a mnzanuyo. Ngati izo zikuwoneka zokhazikika, yesani kuwonjezera phazi lachiwiri, kuonetsetsa kuti mukugwira mwamphamvu ndi manja owongoka.
3. Gwirani mawonekedwe awa kwa mpweya katatu kapena kasanu, ndipo mosamala tsitsani phazi limodzi panthawi.

Zochita izi, zomwe zitha kuonedwa ngati zoyambira za AcroYoga, zimafunikira mphamvu ndi kulumikizana pakati panu ndi mnzanu.

ZOKHUDZANA : Yoga 8 Yabwino Kwambiri Yobwezeretsa Imakhala Yothandizira Kupsinjika

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Nditumizireni Imelo Onetsani Patsamba