Yoga we de mek yu maynd ɛn bɔdi wɛl we yu kam bak na os (Welcome Home Yoga): Lɛ wi tɔk bɔt dis!

Dat taya ɛn prɛshɔn we yu kin fil we yu kam bak na os afta yu dɔn wok tranga wan ɔl di de... Wi jɔs want fɔ rilaks smɔl, fɔ fri wi maynd, nɔto so? Sɔntɛnde, smɔl tin kin chenj wi wan ol de. Dɛn kayn tɛm dɛn de, yoga na tin we rili simpul, bɔt i rili valyu we kin mek wi bɔdi ɛn wi maynd gɛt pis rayt na os. Wi go tɔk tide bɔt sɔm rili izi yoga asana dɛn we yu kin du afta yu kam na os?

Wetin rili na yoga? Wetin mek i rili fayn fɔ wi?

We yu yɛri di wɔd "yoga," sɔm pipul dɛn kin tink bɔt sɔntin we rili at ɛn we gɛt fɔ du wit fɔ tray tranga wan. Bɔt fɔ tru, yoga rili dip ɛn i simpul pasmak. Fɔ tɔk am simpul wan, yoga na we fɔ ɛksesaiz ɛn tink gud wan we de kɔnɛkt wi maynd, bɔdi, ɛn spirit. Insay dis, wi kin praktis difrɛn we dɛn fɔ tinap fɔ wi bɔdi (we dɛn kɔl asanas ), we dɛn kin yuz fɔ blo (pranayama) , ɛn fɔ tink gud wan (dhyana ).

So wetin mek dis yoga gud fɔ wi?

• Ridyus strɛs : Yoga kin rili ridyus di strɛs ɛn wɔri we wi gɛt ɛvride. Imajin, we wi bizi wit di tin dɛn we wi de wɔri ɛvride, we wi de du yoga, wi de pe atɛnshɔn pan wi briz ɛn wi bɔdi. I de mek wi fil fri bad bad wan. Sɔm stɔdi dɛn dɔn sho se yoga kin ridyus di lɛvɛl we di kɔtisol, we na wan ɔmon we gɛt fɔ du wit strɛs.
• Di bɔdi kin chenj: Bɔku tɛm, we wi sidɔm ɛn wok na di sem pozishɔn, wi mɔsul dɛn kin tayt ɛn stif. Yoga asanas kin strɛch dɛn tayt mɔsul dɛn ya smɔl smɔl. Dɔn di bɔdi kin fil rili layt ɛn i kin izi fɔ mek i ebul fɔ chenj.
• I de mek di mɔsul dɛn strɔng : Sɔm yoga asana dɛn de we de gi gud wokɔt to di mɔsul dɛn na wi bɔdi. Dis kin mek di mɔsul dɛn gɛt trɛnk . Dis kin fayn mɔ fɔ di mɔsul dɛn na di bak, di sholda dɛn, ɛn di leg dɛn.
• I de ɛp fɔ mek wi maynd kɔntinyu fɔ pe atɛnshɔn: We wi de du yoga, wi nid fɔ rili pe atɛnshɔn to di we aw wi de blo ɛn aw wi bɔdi de muv. Dis kin mek wi ebul fɔ pe atɛnshɔn mɔ .
• Gɛt gud slip na nɛt: We di strɛs nɔ de igen ɛn di bɔdi fil rilaks, slip bak kin rili fayn. Yoga na fayn sɔlv fɔ di wan dɛn we gɛt prɔblɛm fɔ slip.
• Kɔrɛkt di we aw pɔsin de tinap: Pipul dɛn we kin spɛn bɔku tɛm bifo di kɔmpyuta ɔ luk dɛn fon kin gɛt dɛn bak we kin ledɔm bifo. Yoga kin ɛp fɔ kɔrɛkt dis we aw pɔsin de tinap.

Jɔs tink bɔt aw i go valyu if wi ebul fɔ du ɔl dis na os, ɛn wi nɔ go spɛn bɔku mɔni, nɔto so?

Wetin na sɔm simpul yoga pozishɔn dɛn we yu kin du na os?

Okay, so lɛ wi si sɔm rili izi ɛn rili yusful yoga pozishɔn dɛn we yu kin du afta yu rich na os fɔ pul di taya we yu kin taya na di de. Yu nɔ nid bɔku ples ɔ spɛshal tin dɛn fɔ du dɛn tin ya. Ɔl wetin yu nid na smɔl ples ɛn pis na yu maynd.

Dɔg we de go dɔŋ: Na strɛch frɔm ed to fut!

Dis na yoga pozishɔn we bɔku pipul dɛn lɛk. Pan ɔl we di nem kin tan lɛk se i strenj smɔl, wi nɔ go ebul fɔ tɔk bɔt di bɛnifit dɛn we i kin gi to di bɔdi. I kin tan lɛk se dɛn de strɛch wi wan ol bɔdi wan tɛm.

Aw fɔ du am?

1. Fɔs, nil dɔŋ ɛn put yu an dɛn na grɔn bifo yu. Yu fɔ de pan ɔl 4 fut, lɛk tebul. Yu an dɛn fɔ de dɔŋ yu sholda dɛn ɛn yu ni dɛn fɔ de dɔŋ yu hip dɛn.

2. Naw tek briz insay, ɛn as yu de blo, es ɔl tu yu ni dɛn smɔl smɔl kɔmɔt na grɔn. Push yu bɔdi ɔp.

3. Yu bodi shud luk lek invayt ‘V’ shep.

4. Kip yu an dɛn fayn fayn wan na grɔn. Spread yu finga dɛn big big wan.

5. Tray fɔ kip yu leg dɛn stret as yu ebul. Yu il nɔ nid fɔ tɔch di grɔn fɔs. I go fayn as yu de yus to am.

6. Kip yu ed dɔŋ fri wan. Nɔ strɛs yu nɛk. If yu ebul, luk yu navel.

7. Sidɔm na dis pozishɔn ɛn brith nɔmal fɔ lɛk 5 to 10 briz.

8. We yu de go bak na di say we yu bigin, briŋ yu tu ni dɛn na grɔn.

Wetin na di bɛnifit dɛn we dis kin gɛt?

• di wan ol bכdi strεch: di sכlda dεm, di כp pat na di bכdi, di hamstring dεm , εn di kaw pikin dεm כl strεch fayn fayn wan.
• An ɛn fut kin strɔng mɔ ɛn mɔ.
• Blɔd flɔ to di bren kin bɛtɛ: Bikɔs di ed de dɔŋ, dis kin ɛp fɔ kɔntrol tin dɛn lɛk strɛs ɛn pwɛl hat smɔl .
• I de mek am izi fɔ digest.
• I de mek pɔsin nɔ taya igen.

Wan smɔl advays: If yu gɛt prɔblɛm fɔ kip yu leg dɛn stret ɔlsay, i nɔ bad fɔ bɛn yu ni smɔl. As yu de yus to am, yu go ebul fɔ stret dɛn.

Hiro Pose (Virasana): Na di sɛns fɔ bi hero ɛn trɛnk!

As di nem sho, dis pozishɔn go gi yu wan strɔng, heroic filin. Dis na smɔl knee-jerk asana, so yu nid fɔ du am wit kɔt.

Aw fɔ du am?

1. Fɔs, nil dɔŋ. Yu ni dɛn kin de togɛda, ɔ yu kin kip smɔl gap bitwin dɛn.

2. Kip yu fut flat fo graun, no bi fo yu fut.

3. Yu bɔt fɔ tɔch di flɔ.

4. Kip yu bak stret. Rilaks yu sholda ɛn kip yu chɛst fɔ go bifo.

5. Yu kin put yu an pan yu ni ɔ pan yu hip, wit yu an dɛn we de fes ɔp ɔ dɔŋ.

6. Stay na dis pozishɔn fɔ lɛk wan minit ɛn blo nɔmal wan.

Di bɛnifit dɛn we dis kin gɛt:

• Di shɔl, ni, ɛn anklɛ dɛn strɛch fayn fayn wan.
• I de ɛp fɔ digest. Fɔ sɔm pipul dɛn, if dɛn du dis afta dɛn dɔn it, dat kin ɛp bak fɔ ridyus tin dɛn lɛk gas .
• I de mek di leg dɛn taya smɔl.
• I de mek di maynd kol ɛn i de mek yu pe atɛnshɔn mɔ .

Impɔtant: If yu gɛt prɔblɛm wit yu ni, yu fɔ tek tɛm bad bad wan we yu de du dis asana. If nɔto dat, i bɛtɛ fɔ mek yu go to dɔktɔ. If i at fɔ kip yu bɔdi na grɔn, yu kin put smɔl pilo ɔ tawɛl we dɛn fold ɔnda yu bɔdi.

Pikin in Poz (Pikin in Poz / Balasana): Fri lɛk pikin!

Sɔntɛm yu dɔn yɛri bɔt dis. Jɔs lɛk aw di nem sho, na rili simpul ɛn rilaks pozishɔn. I de mek yu fil fri, lɛk smɔl pikin, nɔ de wɔri bɔt ɛnitin. I fayn fɔ du dis afta yu dɔn wok tranga wan fɔ wan de.

Aw fɔ du am?

1. Fɔs, nil dɔŋ. Kip yu big fut finga dɛn de tɔch. yu ni dεm kin wayd apat lεk aw yu fil fayn wit – yu kin kip dεm tכgeda, כ yu kin kip dεm hip-width apat.

2. Tek briz ɛn as yu de blo, bɛn fɔ go bifo smɔl smɔl. Tray fɔ briŋ yu chɛst bitwin yu shɔl (ɔ ɔp yu shɔl).

3. Kip yu fɔrɛst na grɔn.

4. Yu kin ɔl tu kip yu an dɛn ɔp bifo yu, ɔ yu kin le yu bɔdi bak na ɔl tu di say dɛn ɛn tɔn yu an dɛn ɔp. Du am di we we go mek yu fil fayn.

5. Siddon fo dis posishun, tek dip briz, and rilaks yu bodi komplit.

6. Yu fit de fo dis pose fo as long as yu want. 1-3 minit na infεkt.

Di bɛnifit dɛn we dis kin gɛt:

• Di mɔsul dɛn we de bifo di bɔdi kin rilaks rili saful wan. Di mɔsul dɛn na di ɔp bak kin strɛch jisnɔ bak.
• I de mek di bren kol. I de mek yu nɔ strɛs ɛn taya.
• I kin ɛp fɔ ridyus bak ɛn nɛk pen , mɔ we dɛn du am wit di ed ɛn chɛst we dɛn put dɔŋ.
• I kin mek wi maynd rili fil fayn.

Wan smɔl sikrit: If yu gɛt prɔblɛm fɔ kip yu fɔrɛst na grɔn, yu kin yuz smɔl pilo ɔ put yu an dɛn pantap dɛnsɛf, wan pan di ɔda wan, ɛn rɛst yu fɔrɛst pan am.

Tin dɛn fɔ mɛmba we yu de du dɛn yoga asana dɛn ya

Yoga nɔto kɔmpitishɔn. Dat mek,

• Lisin to yu bɔdi:If yu fil pen sɔmsay, nɔ push yusɛf pas da say de. Yu kin jɔs praktis frɔm di limit.
• I impɔtant fɔ blo : Mɛmba fɔ blo nɔmal ɛn dip dip wan pan ɛvri asana. Nɔ ol yu briz.
• Du am wit kol at: Nɔ panik, du am sloslo ɛn tek tɛm. Tink bɔt dis as gift we yu de gi yusɛf.
• I bεst f כ du am pan εmpty bεlε: 2-3 awa afta yu it, כ fכs tin na mכnin.
• Wear kɔmfyut klos: We yu wɛr klos we nɔ tay ɛn we nɔ fit yu ɛn we go mek yu ebul fɔ muv izi wan, dat go ɛp yu fɔ fil fayn.
• Kɔnsistɛns impɔtant: Fɔ du 10-15 minit insay di de kin wok pas fɔ du wan awa wan tɛm insay di wik.

Di tru kɔmfɔt fɔ yoga we yu kam na os

Imajin se yu sidɔm na ɔfis chia ɔl di de, yu de stɔp na trafik, ɛn yu de fil taya we yu rich na os. Yu ed de rɔn wit tin dɛn. Da tɛm de, we yu go na yu rum ɛn du sɔm simpul yoga pozishɔn dɛn lɛk dis fɔ sɔm tɛm, da taya ɛn maynd strɛs de kin stɔp smɔl smɔl. I kin fil lɛk se tin dɛn we dɔn stɔp na difrɛn pat dɛn na yu bɔdi de kɔmɔt.

Dis nɔto jɔs fɔ mɛn pɔsin in bɔdi. I de kɔnɛkt yu bak wit yu maynd. Na smɔl tɛm fɔ pe atɛnshɔn pan yusɛf, fa frɔm di hustle and bustle of di day. Dis smɔl tɛm go go fa fɔ mek yu wan ol de, yu wan ol layf, bɛtɛ smɔl.

Dɛn kin kɛr dis yoga mɛsej go na os (Take-Home Message) .

So, naw yu ɔndastand se yoga nɔto sɔntin we strenj ɔ we at fɔ du. I rili simpul, ɛn i rili valyu fɔ wi bɔdi ɛn maynd. Ɛspɛshali di asana dɛn we wi bin de tɔk bɔt tide, lɛk Downward Dog , Hero Pose , ɛn Child’s Pose , na fayn we fɔ mek yu nɔ taya di de ɛn yu kin du am na os.

Mɛmba se yoga nɔto joyn fɔ fɛn pafɛkt, bɔt na joyn fɔ kɔnɛkt wit yu bɔdi ɛn maynd.

Nɔ fred fɔ bigin. Tek sɔm tɛm ɛn tray dɛn asana dɛn ya. Yu go ɔndastand aw i de gi kɔrej. Di layt we yu de fil na yu bɔdi, di fridɔm we yu de fil na yu maynd... na di bɛst gift we yu go gɛt frɔm "Welcome Home Yoga"!

` Yoga, Asana, Ɛksesaiz, Mental Wɛlbɔdi, Fizik Wɛlbɔdi, Dɔg we de dɔŋ, Hiro Poz, Pikin in Poz, Os Yoga, Stress Ridɔkshɔn, Fleksibiliti