Yu kin sɔfa bak wit bak ɛn nɛk pen afta yu dɔn sidɔm bifo kɔmpyuta ɔl di de ɔ du os wok? Ɔ yu kin fil bɔku prɛshɔn ɛn strɛs bikɔs ɔf di prɔblɛm dɛn we de na yu layf? Sɔntɛnde yu nɔ kin ebul fɔ slip fayn na nɛt? Tide wi go tɔk bɔt wan fayn fayn sɔlv we go mɛn yu bɔdi ɛn yu maynd di sem tɛm. Dat na yoga.
Wetin na Yoga rili?
Fɔ tɔk am simpul wan, yoga na wan ol we fɔ du ɛksɛsayz we kɔmɔt na India we de kɔnɛkt di maynd ɛn bɔdi. I nɔ jɔs min fɔ du ɛksɛsayz fɔ yu bɔdi. I dip pas dat fa fawe. Tri men tin dɛn de we pɔsin kin du fɔ mek yoga.
| Elemɛnt fɔ yoga | Simpul ɛksplen |
|---|---|
| Di we aw pɔsin kin tinap na bɔdi - Asanas | Dis de tɔk bɔt di difrɛn difrɛn yoga pozishɔn dɛn we wi de si. Dɛn tin ya kin mek di bɔdi strɛch ɛn mek i strɔng. |
| Teknik fɔ blo - Pranayama | Fɔ blo wan patikyula we ɛn kɔntrol am kin ɛp bɔku fɔ mek yu maynd kol. |
| Meditashɔn - Dhyana | Fɔ kip di maynd na wan ples ɛn kɔntrol di tin dɛn we yu de tink ɛn rilaks di maynd. |
Bɔku pipul dɛn kin tink se fɔ du yoga, yu fɔ ebul fɔ bɛn yu bɔdi lɛk rɔba. Dat na mistek we pipul dɛn kin tink. Ɛnibɔdi, pan ɛni ej, kin du yoga di we we fit in bɔdi. Slɔ, simpul yoga stayl dɛn de (e.g. Hatha Yoga), ɛn bak fast, mɔ strɔng yoga stayl dɛn.
Bɔt mɛmba se if yu na nyu pɔsin fɔ du yoga, mɔ if yu gɛt sik lɛk ay blɔd prɛshɔn ɔ at at, tɔk to yu dɔktɔ fɔs.I rili impɔtant fɔ aks if i fayn fɔ yu.
Yoga fɔ mek yu ebul fɔ chenj mɔ
Natin nɔ de we bɛtɛ pas yoga fɔ pul di stif ɛn pen na yu bɔdi we yu sidɔm na di sem ɔfis chia ɔl di de. Yoga pozishɔn dɛn kin mek yu mɔsul dɛn strɛch.
Jɔs tink bɔt, risach dɔn ivin sho se pipul dɛn we bin de du yoga fɔ lɛk 8 wiks bin mek dɛn ebul fɔ chenj bay lɛk 35%. Yusɛf go bigin fɔ fil dɛn tin ya we go apin jisnɔ.
Pikin we Sidɔm Poz
Dis go mek yu bak stret fayn fayn wan.
- Sidɔm stret na chia.
- We yu kip yu ed, yu nɛk, ɛn yu spayna stret, bɛn fɔ go bifo smɔl smɔl we yu de blo. Put yu an dɛn pan yu shɔl.
- Sidɔm na dis pozishɔn ɛn tek 3 ɔ 5 dip briz.
Yoga fɔ bil bɔdi trɛnk
Yoga nɔto jɔs fɔ strɛch, na fayn we bak fɔ bil trɛnk na di bɔdi. Ɛspɛshali stayl dɛn lɛk Ashtanga ɛn Power yoga na fayn tin fɔ bil mɔsul trɛnk.
Poz dɛm lɛk Plank pose ɛn Downward Dog de mek di ɔpa bɔdi strɔng. We yu tinap, dat kin mek di mɔsul dɛn na di bɛlɛ, di shɔl, ɛn di bak strɔng.
Plank Pose we dɛn mek
Dis kin mek di mɔsul dɛn na di bɛlɛ strɔng ɛn bak di ɔp pat na di bɔdi, di an dɛn, ɛn di an dɛn.
- Nil dɔŋ ɛn put yu an dɛn na grɔn.
- Naw, es yu hip ɛn ɛkstɛnd yu leg dɛn bak. Yu bɔdi fɔ stret, lɛk plang.
- Tayt yu bɛlɛ mɔsul dɛn ɛn ol dis pozishɔn fɔ sɔm tɛm, ɛn blo dip dip wan.
- If i nɔ izi, yu kin du dis wit yu ni dɛn na grɔn.
Achiv wan fayn, kɔrɛkt pozishɔn
We yu bɔdi strɔng ɛn ebul fɔ chenj, di we aw yu de tinap go kɔrɛkt insɛf. Bɔku tɛm, wi kin sidɔm ɛn tinap wit wi bak we wi kin swɛla. Dis na bikɔs wi kɔr mɔsul dɛn wik.
Bikɔs yoga de mek dɛn `kɔr mɔsul dɛm` ya strɔng, yu de divɛlɔp di abit fɔ ``sidɔm stret, tinap stret.`` Dɔn bak, we wi de du yoga, wi kin gɛt gud ``bɔdi awareness``. Dɔn, if yu hunch, yu go no am ɛn yu go gɛt maynd fɔ kɔrɛkt di we aw yu tinap kwik kwik wan.
Yoga fɔ kɔntrol strɛs
Wit di we aw pipul dɛn de liv tide, strɛs na prɔblɛm fɔ bɔku pipul dɛn. I nɔ go bad fɔ se yoga na wan pan di bɛst mɛrɛsin fɔ dis.
We wi de du yoga, wi kin pe atɛnshɔn mɔ to di we aw wi de blo . Dɛn dip ɛn kol we ya fɔ blo kin ɛp di maynd fɔ kol kwik kwik wan. Dɔn bak, di we aw pɔsin kin tink gud wan kin ɛp fɔ fri di maynd frɔm tin dɛn we i nɔ nid fɔ tink bɔt. Pɔsin we de du yoga ɔltɛm kin mek i ebul fɔ bia wit strɛs mɔ ɛn mɔ.
Kɔp Poz
Dis kin mek di wan ol bɔdi ɛn maynd nɔ strɛs.
- ledɔm dɔŋ.
- Put yu an ɛn yu leg dɛn layt wan na di tu say dɛn. Kip yu an dɛn fes ɔp.
- Klos yu yay ɛn rilaks ɛni mɔsul, fil lɛk se yu de skan yu ɔl bɔdi na yu maynd frɔm yu ed to yu fut finga dɛn.
- Briz dip dip wan ɛn de lɛk dis fɔ sɔm minit.
Yoga fɔ mek yu slip fayn
Yu gɛt prɔblɛm lɛk fɔ nɔ ebul fɔ slip na nɛt ɔ fɔ wek midul nɛt? Dɔn tray fɔ du sɔm simpul yoga pozishɔn dɛn bifo yu go slip.
Yoga de mek di bɔdi ɛn maynd rilaks, ɛn i de gi di kol at we i nid fɔ slip. Stɔdi dɛn dɔn ivin sho se pipul dɛn we de du yoga ɔltɛm kin slip fayn ɛn dip.
- Mindfulness: Yoga de tich yu fɔ liv in di present moment, we de stɔp yu fɔ lɔs slip pan tin dɛn we yu nɔ nid.
- Di we aw yu de blo: Di we aw yu de blo kol, de mek di nervɔs sistɛm kol ɛn mek yu slip.
- Di bɔdi rilaks: We di mɔsul tɛnsiɔn we bin dɔn gɛda insay di de nɔ de igen ɛn di bɔdi rilaks, i kin izi fɔ lɛ pɔsin slip.
Ɔda wɛlbɔdi bɛnifit dɛn we yoga kin gi
Di bɛnifit dɛn we yoga kin gɛt nɔ kin dɔn de.
- We yu de lɔs yu wet: Yoga nɔ jɔs de bɔn kalori, bɔt i de ridyus di strɛs ɔmon we dɛn kɔl kɔtisol, we na wan men tin we kin mek yu bɛlɛ fat.
- At Wɛlbɔdi: Yoga de mek di blɔd prɛshɔn go dɔŋ, i de kɔntrol di at rit, ɛn i de ɛp fɔ ridyus di kɔlɔstrel we de na di blɔd.
Mɛsej we dɛn kin kɛr go na os
- Yoga na wan we fɔ du ɛksɛsayz we go bɛnifit di bɔdi ɛn di maynd, ɛn ɛnibɔdi kin du am.
- Yoga na fayn tin fɔ mek yu bɔdi ebul fɔ chenj, trɛnk, ɛn fɔ tinap kɔrɛkt wan.
- Yoga na fayn we fɔ mek yu nɔ strɛs, wɔri, ɛn slip fayn.
- If yu na nyu pɔsin fɔ du yoga ɔ yu gɛt sik, go to yu dɔktɔ.I rili impɔtant fɔ gɛt advays.
- Pan ɔl we i nɔ kin izi fɔs, if yu praktis, yoga go bi wan pan di bɛst abit dɛn we yu go ad to yu layf.
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