Ngā tikanga yoga hei whakaora i te hinengaro me te tinana ina hoki koe ki te kāinga (Nau mai ki te Kāinga Yoga): Me kōrero tātou mō tēnei!

Ko te ngenge me te pēhanga e pā ana ki a koe ina hoki mai koe ki te kāinga i muri i te mahi uaua i te rā katoa... E hiahia ana tātou ki te whakangāwari i a tātou hinengaro, tika? I ētahi wā, ka taea e tētahi mea iti te whakarerekē i tō tātou rā katoa. I ēnei wā, he mea tino māmā te yoga , engari he mea tino nui, ka taea te kawe mai i te rangimārie ki tō tātou tinana me tō tātou hinengaro i te kāinga. Me kōrero tātou i tēnei rā mō ētahi āsana yoga tino ngāwari ka taea e koe te mahi i muri i te hokinga mai ki te kāinga?

He aha rawa te yoga? He aha i tino pai ai mō tātou?

Ina rongo koe i te kupu "yoga," ka whakaaro ētahi ki tētahi mea tino uaua, he mea e uru ana ki te whakakorikori tinana. Engari he hohonu ake, he māmā ake hoki te yoga. Ki te kī ngāwari, he pūnaha whakakori tinana me te whakaaroaro te yoga e hono ana i tō tātou hinengaro, tinana, me te wairua. I roto i tēnei, ka mahi tātou i ngā momo tū tinana (e kiia nei ko ngā asana ), ngā tikanga manawa (pranayama) , me te whakaaroaro (dhyana ).

Nā te aha i pai ai tēnei yoga mō tātou?

• Ka whakaiti i te ahotea : Ka taea e te yoga te whakaiti i te ahotea me te manukanuka i roto i ō tātou oranga o ia rā. Whakaarohia, i a tātou e pukumahi ana i ō tātou manukanuka o ia rā, i a tātou e mahi yoga ana, ka arotahi tātou ki tō tātou manawa me tō tātou tinana. Ka tino wātea ai tātou. Kua whakaatuhia e ētahi rangahau ka taea e te yoga te whakaiti i te taumata o te cortisol, he homoni e pā ana ki te ahotea.
• Ka ngāwari te tinana: I te nuinga o te wā, ina noho tātou, ka mahi i te tūranga kotahi, ka piripono, ka mārō hoki ō tātou uaua. Ka totoro haere ngā āsana yoga i ēnei uaua piripono. Kātahi ka tino māmā te tinana, ka piki ake te ngāwari .
• Ka whakapakari i ngā uaua : Tērā ētahi mahi yoga āsana e pai ai te whakangungu i ngā uaua o te tinana. Ka hua ake tēnei i te kaha o ngā uaua . He tino pai tēnei mō ngā uaua o te tuara, o ngā pakihiwi, me ngā waewae.
• Āwhina ki te pupuri i te arotahi o te hinengaro: I te wā e mahi ana i te yoga, me tino aro tātou ki ō tātou manawa me ngā nekehanga o te tinana. Ka pai ake tēnei i tō tātou arotahi .
• Ka pai te moe i te pō: Ina iti te ahotea, ā, ka marino te tinana, he tino pai hoki te moe. He otinga pai te yoga mō te hunga e uaua ana ki te moe.
• Whakatikatika i te tū: Ko te hunga e noho roa ana i mua i te rorohiko, e titiro ana rānei ki ā rātou waea pūkoro, tera pea ka piko whakamua ō rātou tuara . Ka taea e te yoga te āwhina ki te whakatika i tēnei tū.

Whakaarohia, he aha te hiranga o te mahi i ēnei mea katoa ki te kāinga, me te kore e nui te utu, tika?

He aha ētahi tū yoga māmā ka taea e koe te mahi i te kāinga?

Āe, kia tirohia ētahi tū yoga tino māmā, tino whai hua hoki ka taea e koe te mahi i muri i tō taenga ki te kāinga hei whakamama i te ngenge o te rā. Kāore koe e hiahia ki te nui o te wāhi, ki ngā taputapu motuhake rānei hei mahi i ēnei. Ko tāu noa he wāhi iti me te rangimarie o te hinengaro.

Kurī Whakararo: He totoro mai i te mahunga ki te waewae!

He tino rongonui tēnei tū yoga. Ahakoa he ahua rerekē te ingoa, kāore e taea te whakaahua i ngā painga e puta mai ana ki te tinana. Me te mea nei kei te totorohia te tinana katoa i te wā kotahi.

Me pēhea te mahi?

1. Tuatahi, tuturi, ka whakatakoto i ō ringaringa ki runga i te papa i mua i a koe. Me tū koe ki runga i ngā waewae e whā, pērā i te tēpu. Me noho tika ō ringaringa ki raro i ō pakihiwi, me ō turi ki raro i ō hope.

2. Tangohia te manawa ki roto, ā, i a koe e whakaputa ana i te manawa, hikitia mārire ngā turi e rua mai i te papa. Panahia ō papa ki runga.

3. Me rite tō tinana ki te āhua 'V' kua hurihia.

4. Puritia ō ringaringa kia piri ki te whenua. Horahia whānuitia ō maihao.

5. Ngāna kia tika tonu ō waewae. Kāore ō rekereke e hiahia kia pā ki te whenua i te tīmatanga. Ka pai noa iho ina taunga koe ki tēnei.

6. Puritia tō māhunga ki raro. Kaua e whakauaua tō kaki. Ki te taea, tirohia tō pito.

7. Noho ki tēnei tūranga, ka manawa noa mō te 5 ki te 10 manawa.

8. Ina hoki koe ki te tūranga tīmatanga, me piko ngā turi e rua ki te whenua.

He aha ngā painga o tēnei?

• Kua totoro te tinana katoa: kua totoro pai ngā pakihiwi, te tuara o runga, ngā uaua o muri o te hope , me ngā kuao kau .
• Ka kaha ake ngā ringa me ngā waewae.
• Ka pai ake te rere o te toto ki te roro : Nā te mea kua piko te māhunga, ka āwhina tēnei ki te whakahaere i ngā āhuatanga pēnei i te ahotea me te pouri ngawari .
• Ka āwhina i te nakunaku.
• Ka whakaiti i te ngenge.

He tohutohu iti: Ki te uaua ki te pupuri i ō waewae kia tika tonu i te tīmatanga, kāore he aha te piko o ō turi. Kia taunga koe ki tēnei, ka taea e koe te whakatika.

Tūnga Toa (Virasana): He wairua toa me te kaha!

E ai ki te ingoa, ka hoatu e tēnei tū he kare ā-toa, he wairua toa. He āhua mahi tere tēnei, nō reira me tūpato koe ki te mahi.

Me pēhea te mahi?

1. Tuatahi, tuturi. Ka taea e ō turi te hono tahi, ka taea rānei te pupuri i tētahi āputa iti i waenganui i a rāua.

2. Kia papatahi ō waewae ki runga i te whenua, kaua ki runga i ō waewae.

3. Me pā tō papa ki te papa.

4. Kia tika tō tuara. Kia wātea ō pakihiwi, kia anga whakamua hoki tō uma.

5. Ka taea e koe te whakatakoto i ō ringaringa ki runga i ō turi, ki runga rānei i ō hope, me ō nikau e anga ana ki runga, ki raro rānei.

6. Noho ki tēnei tūranga mō te meneti pea, ka manawa noa.

Ngā painga o tēnei:

• Kua totoro pai ngā huha, ngā turi, me ngā pona.
• He āwhina ki te nakunaku. Mō ētahi tāngata, mā te mahi i tēnei i muri i te kai ka āwhina anō hoki ki te whakaiti i ngā mea pēnei i te hau .
• Ka whakaiti i te ngenge o te waewae.
• Ka whakamarie i te hinengaro, ka whakapiki ake hoki i te arotahi .

He mea nui: Ki te mea he raruraru tō turi, me tino tupato koe i a koe e mahi ana i tēnei asana. Ki te kore, he pai ake te rapu tohutohu hauora. Ki te mea he uaua ki te pupuri i tō papa ki runga i te papa, ka taea e koe te whakatakoto i tētahi urunga iti, i tētahi tauera kua whakapikohia rānei ki raro i ō papa.

Te Tūnga o te Tamaiti (Te Tūnga o te Tamaiti / Balasana): He herekore pērā i te tamaiti!

Kua rongo pea koe i tēnei. E ai ki te ingoa, he tū tino māmā, he tū whakangāwari hoki. Ka hoatu ki a koe te āhua o te noho herekore, pērā i te tamaiti nohinohi, kāore he āwangawanga mō tetahi mea. He mea pai ki te mahi i tēnei i muri i te rā mahi uaua.

Me pēhea te mahi?

1. Tuatahi, tuturi. Kia pā te ringa o ōu māhunga. Ka taea e ōu turi te wehe i te whānui e pai ana ki a koe – ka taea e koe te pupuri i a rāua kia piri tahi, ka taea rānei e koe te pupuri i a rāua kia rite ki te whānui o ō rāua hope.

2. Tāia he manawa ki roto, ā, i a koe e tuku ana i te manawa, piko mārire ki mua. Ngāna kia mau tō uma ki waenganui i ō huha (ki runga ake rānei i ō huha).

3. Puritia tō rae ki te whenua.

4. Ka taea e koe te pupuri i ō ringaringa kia totoro ki mua i a koe, ka taea rānei e koe te okioki i tō tinana ki muri i ngā taha e rua, ka tahuri ake ō nikau. Me mahi i te huarahi e pai ana ki a koe.

5. Noho ki tēnei tūranga, manawa hōhonu, ka whakangāwari i tō tinana.

6. Ka taea e koe te noho i tēnei tū mō te roa e hiahia ana koe. E ranea ana te 1-3 meneti.

Ngā painga o tēnei:

• He tino ngāwari te whakangā o ngā uaua o mua o te tinana. He ngāwari hoki te totoro o ngā uaua o te tuara o runga.
• Ka whakamarie i te roro. Ka whakaiti i te ahotea me te ngenge.
• Ka āwhina ki te whakaiti i te mamae o te tuara me te kaki , ina koa ka mahia me te upoko me te uma e piko ana.
• He nui te whakamarie e puta mai ana ki te hinengaro.

He mea ngaro iti: Ki te uaua ki te pupuri i tō rae ki te papa, ka taea e koe te whakamahi i tētahi urunga iti, te whakatakoto rānei i ō ringaringa tetahi ki runga i a rāua, tetahi ki runga i tētahi, ka okioki tō rae ki runga.

Ngā mea hei maumahara māu i te wā e mahi ana i ēnei āsana yoga

Ehara te Yoga i te whakataetae. Nō reira,

• Whakarongo ki tō tinana:Ki te pāngia koe e te mamae, kaua e akiaki i a koe ki tua atu i taua wāhi. Ka taea e koe te whakaharatau mai i te rohe anake.
• He mea nui te manawa : Kia maumahara ki te manawa noa, ki te manawa hōhonu hoki i roto i ia asana. Kaua e pupuri i tō manawa.
• Me mahi mārire: Kaua e mataku, me mahi āta, me te āta. Whakaarohia tēnei hei koha māu anō.
• He pai ake te mahi i tēnei i runga i te puku kau: 2-3 hāora i muri i te kai, i te ata rānei.
• Kākahu whakamarie: Mā te kākahu koretake, koretake hoki e ngāwari ai te nekeneke, ka pai ake ai tō noho.
• He mea nui te auau: He pai ake te mahi i te 10-15 meneti i te rā i te mahi i te haora kotahi i te wiki.

Te tino whakamarie o te yoga ina hoki koe ki te kāinga

Whakaarohia kei te noho koe i runga i tētahi tūru tari i te rā katoa, kei te mau i roto i te waka, ā, kei te ngenge koe ina tae koe ki te kāinga. Kei te tere haere tō mahunga i ngā mea. I taua wā tonu, ina haere koe ki tō rūma ka mahi i ētahi tū yoga māmā pēnei mō tētahi wā, ka memeha haere taua ngenge me te ahotea hinengaro. Me te mea kei te tukuna ngā mea kua mau ki ngā wāhanga rerekē o tō tinana.

Ehara tēnei i te whakaora tinana anake. Ka hono anō i a koe ki tō hinengaro. He wā poto tēnei hei arotahi ki a koe anō, kia matara atu i te ngangau me te pukumahi o te rā. Ka nui te āwhina o tēnei wā poto ki te whakapai ake i tō rā katoa, i tō oranga katoa.

Ka haria tēnei karere yoga ki te kāinga (Karere Tangohia ki te Kāinga)

Nā, kua mārama koe inaianei ehara te yoga i te mea tauhou, i te mea uaua rānei. He tino māmā noa iho, ā, he tino whai hua mō te tinana me te hinengaro. Ina koa ko ngā āsana i kōrerohia e tātou i tēnei rā, pērā i te Downward Dog , te Hero Pose , me te Child's Pose , he huarahi pai hei whakamamae i te ngenge o te rā, ā, ka taea te mahi i te kāinga.

Kia maumahara, ehara te yoga i te haerenga rapu i te tino tika, engari he haerenga hono atu ki tō tinana me tō hinengaro.

Kaua e wehi ki te tīmata. Whakamātauria ēnei āsana. Ka mārama koe ki te nui o te whakamarie e homai ana e ia. Ko te māmā o tō tinana, ko te herekoretanga o tō hinengaro... koinei te koha pai rawa atu ka riro i a koe mai i te "Welcome Home Yoga"!

Yoga , Asana, Whakakorikori Tinana, Oranga Hinengaro, Oranga Tinana, Kurī Whakararo, Tūnga Toa, Tūnga Tamariki, Yoga i te Kāinga, Whakaiti i te Taumahatanga, Ngāwari