Yu kin fil bak se yu taya bad bad wan ɛn yu kin stif we di de dɔn? Yu maynd kin fil taya bad bad wan di sem tɛm? Bɔrku pipul kin want fɔ bigin fɔ wok fayn fayn wan pan tɛm lɛk dis, bɔt i nɔ kin izi fɔ fɛn tɛm fɔ am, ɔ fɔ pik sɔntin we rayt fɔ yu bɔdi. Dɛn kayn tɛm ya, yoga na fayn tin we kin mek yu bɔdi ɛn yu maynd wɛl di sem tɛm.
Wetin na dis Yoga?
Fɔ tɔk am simpul wan, yoga na wan ol Indian tin we dɛn bin de du ɛn tink gud wan ɛn we de kɔnɛkt di maynd ɛn bɔdi. I nɔ jɔs tan lɛk fɔ du ɛksasaiz. Tri men tin dɛn de we pɔsin kin du fɔ mek yoga.
- Asanas: Dis de tɔk bɔt di difrɛn we aw wi bɔdi de tinap we wi de si.
- Pranayama : Dis de tɔk bɔt difrɛn we dɛn fɔ blo ɛn difrɛn we dɛn fɔ blo.
- Dhyana: Dis na meditashɔn, we min fɔ kip di maynd na wan ples.
Bɔku pipul dɛn tink se fɔ du yoga, yu fɔ ebul fɔ chenj lɛk rɔba. Bɔt dat na kɔmplit mistek . Ɛnibɔdi, pan ɛni ej, kin du yoga di we we fit in bɔdi. Sɔm yoga stayl dɛn rili simpul ɛn dɛn kin du am sloslo. Fɔ ɛgzampul, pipul dɛn lɛk di kayn we we dɛn kɔl hatha yoga. I kin mek di bɔdi gɛt trɛnk, ebul fɔ chenj, ɛn balans.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ du yoga fɔ mek shɔ se i sef fɔ yu. Dis impɔtant mɔ if yu gɛt ɛni wɛlbɔdi prɔblɛm, lɛk bak prɔblɛm ɔ yu jɔyn pen .
Wetin na di men bɛnifit dɛn we yoga kin gɛt?
Bɔku bɛnifit dɛn de we pɔsin de du yoga. Lɛ wi tek tɛm luk di men bɛnifit dɛn we wi go gɛt.
| Men Bɛnifit | In simpul wɔd dɛn... |
|---|---|
| Fɔ ebul fɔ chenj chenj | I de mek di bɔdi nɔ stif ɛn tayt, ɛn i de mek yu ebul fɔ bɛn ɛn strɛch yu bɔdi fayn fayn wan. |
| Trɛnk | Di mɔsul dɛn kin strɔng mɔ ɛn mɔ na di an, bɛlɛ, ɛn leg. |
| Di we aw pɔsin de tinap | As di kɔr de strɔng, yu go lan fɔ tinap ɛn sidɔm stret. |
| We yu de blo | We yu pe atɛnshɔn to di we aw yu de blo, dat kin mek yu maynd kol ɛn i fayn fɔ di lɔng dɛn. |
| We yu de lɔs yu wet | I de bɔn kalori ɛn mek yu nɔ strɛs, we de ɛp yu fɔ stɔp fɔ it pasmak. |
| Strɛs | I de mek di maynd kol ɛn rilaks. I de kɔntrol di ɔmon dɛn we de mek pɔsin strɛs (Cortisol). |
| Slip | I de ɛp yu fɔ slip fayn ɛn dip. I de ridyus di prɔblɛm dɛn we pɔsin kin gɛt we i de slip. |
| At Wɛlbɔdi | I de mek blɔd prɛshɔn go dɔŋ, i de kɔntrol di at rit, ɛn i fayn bak fɔ di kɔlɔstrel. |
Yoga fɔ mek di bɔdi ebul fɔ chenj mɔ
Yoga pozishɔn dɛn kin mek yu mɔsul dɛn strɛch. Dis kin mek i nɔ stif ɛn taya, ɛn dis kin mek i izi fɔ muv. I sɔprayz fɔ no se yu kin bigin fɔ fil di difrɛns insay sɔm wiks afta yu bigin fɔ du yoga. Sɔm stɔdi dɔn sho se jɔs 8 wiks we yu de du yoga kin mek yu ebul fɔ chenj to 35%.
Kat ɛn Kaw poz fayn fɔ bak pen.
1. Fɔs, nil dɔŋ na grɔn ɛn put yu tu an dɛn na grɔn. Yu ni fɔ de dairekt ɔnda yu hip ɛn yu an fɔ de dairekt ɔnda yu sholda.
2. Naw, as yu de blo, arch yu bak laik kat. Point yu ed ɛn yu bɔdi dɔŋ.
3. Neks, as yu de inhal, arch yu bak en es yu ed en buttoks op.
4. Du dis lɛk tri tɛm so.
Yoga fɔ mek di bɔdi gɛt mɔ trɛnk
Sɔm yoga stayl dɛn, lɛk Ashtanga yoga ɛn pawa yoga, kin fast smɔl. Dɛn kin mek di bɔdi in mɔsul dɛn strɔng bad bad wan. Bɔt ivin simpul stayl dɛn lɛk hatha yoga kin ɛp yu fɔ gɛt trɛnk .
Poz lɛk dɔg we de go dɔŋ, dɔg we de go ɔp, ɛn we de na plank de mek di ɔpa bɔdi strɔng . We yu tinap, mɔ we yu ol am fɔ sɔm tɛm, dat kin mek di mɔsul dɛn na di leg ɛn bɛlɛ strɔng.
Plank Pose na gud tin fɔ di bɛlɛ mɔsul dɛn.
1. Jɔs lɛk aw yu de poz Kat ɛn Kaw, nil dɔŋ ɛn put yu an dɛn na grɔn.
2. Naw, es yu hip ɛn stret yu leg dɛn biɛn yu.
3. Tayt yu bɛlɛ mɔsul dɛm ɛn kip yu bɔdi na wan stret layn, lɛk se yu de rɛdi fɔ du push -ap.
4. Hol dis posishon fo som taim, brith laik dis. If i at, yu kin du am bak wit yu ni dɛn na grɔn.
Yoga fɔ mek yu ebul fɔ tinap fayn
We yu bɔdi strɔng ɛn ebul fɔ chenj, di we aw yu de tinap go fayn fɔ yusɛf. Yoga pozishɔn dɛn de mek yu kɔr mɔsul dɛn strɔng. Dis go ɛp yu fɔ sidɔm ɛn tinap stret . Slouching go jɔs dɔnawe wit am.
Dɔn bak, we yu de du yoga, yu kin ɔndastand yu bɔdi fayn fayn wan (bɔdi awareness). So if di we aw yu de tinap nɔ fayn, yu go no aw fɔ fiks am kwik kwik wan.
Brij Poz: Na pose we de mek yu bak pen
1. Ledɔm yu fes ɔp na grɔn. Put yu an dɛn na yu sayd dɛn, yu an dɛn de fes di flɔ.
2. Bɛnd yu ni ɛn put yu fut na grɔn.
3. Naw, smɔl smɔl, es yu hip ɔp. Yu fɔ fil fayn strɛch na yu shɔl ɛn hip.
4. Yu no shud fil eni pen fo yu nek wen yu de fo dis pose. Nɔ du dis if yu gɛt ɛni prɔblɛm wit yu nɛk.
5. If yu wan du am beta likl, hol yu an togeda anda yu hips we rayz.
Yoga fɔ ridyus strɛs ɛn fɔ mek yu slip bɛtɛ
Di filin fɔ rilaks afta yu dɔn du yoga nɔ go ebul fɔ ɛksplen. Insay yoga, wi kin pe atɛnshɔn mɔ to di we aw wi de blo , we kin ɛp fɔ mek wi nɔ wɔri ɛn strɛs.
Tink bɔt am, we wi strɛs, wi bɔdi de mek wan ɔmon we dɛn kɔl `(Cortisol)`. dis kin mek di fεt we de na di bεlε εria de bכku εn wi kin want fכ it swit εn fεt it dεm. biכs yoga de εp fכ kכntrכl dis `(Cortisol)` lεvεl, i de εp wit strεs εn bak fכ kכntrכl wet.
Yoga na fayn sɔlv bak fɔ di wan dɛn we de sɔfa wit inshɔmnia. Risach dɔn sho se bɔku pipul dɛn we de du yoga ɛvride kin slip fayn, dip dip wan na nɛt.
Legs up di wall pose na gud tin fɔ du bifo yu go slip.
1. Go na wan wɔl ɛn le yu bɔdi fayn fayn wan pan am.
2. Naw, ledɔm na grɔn ɛn put yu tu leg dɛn stret ɔp di wɔl.
3. Nɔ tayt yu ni tumɔs, kip dɛn lɔs smɔl.
4. Stay laik dis fo som minit. Dis go mek yu bɔdi ɛn yu maynd nɔ taya bad bad wan.
Mɛsej we dɛn kin kɛr go na os
- Yoga na fayn fayn we fɔ du ɛksɛsayz we de bɛnifit di bɔdi ɛn di maynd.
- Yoga de gi bɔku bɛnifit dɛn, lɛk fɔ mek yu bɔdi ebul fɔ chenj, yu gɛt trɛnk, yu de tinap fayn, yu nɔ de strɛs, yu go ebul fɔ slip fayn, ɛn yu at go gɛt wɛlbɔdi.
- Jɔs lɛk bifo yu bigin ɛni ɛksesaiz program, i rili impɔtant fɔ tɔk to yu dɔktɔ ɛn aks fɔ advays bifo yu bigin fɔ du yoga.
- If i pɔsibul, go na yoga klas ɔnda wan ticha we gɛt ɛkspiriɛns. Da we de, yu kin lan fɔ du di pozishɔn dɛn kɔrɛkt wan. Da we de, yu kin avɔyd aksidɛnt bak.
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