Kei te tino ngenge koe, kei te pakari hoki i te mutunga o te rā? Kei te tino ngenge tō hinengaro i te wā kotahi? He tokomaha te hunga e hiahia ana ki te tīmata i tētahi whakangungu pai i ngā wā pēnei, engari he uaua ki te kimi wā mōna, ki te whiriwhiri rānei i tētahi mea e tika ana mō tō tinana. I ēnei wā, he mea whakamiharo te yoga e whakaora ana i tō tinana me tō hinengaro i te wā kotahi.
He aha tēnei Yoga?
He whakarāpopototanga noa iho, he mahi tawhito a Īnia te yoga, he whakaaroaro hoki e hono ana i te hinengaro me te tinana. Ehara i te mea he mahi whakakori tinana noa iho. E toru ngā wāhanga matua o te yoga.
- Ngā Āsana: E pā ana tēnei ki ngā momo tū o te tinana e kitea ana e tātou.
- Pranayama : E pā ana tēnei ki ngā tikanga me ngā tauira manawa rerekē.
- Dhyana: Ko te whakaaroaro tēnei, arā, ko te pupuri i te hinengaro ki te wāhi kotahi.
He tokomaha te hunga e whakaaro ana me ngāwari te tinana ki te mahi i te yoga. Engari he hē rawa tēnā . Ka taea e te tangata, ahakoa te pakeke, te mahi i te yoga i te huarahi e pai ana ki tōna tinana. He tino māmā ētahi momo yoga, ā, he puhoi te mahi. Hei tauira, he tino rongonui te momo e kiia nei ko te hatha yoga. Ka taea e ia te hanga kaha, te ngāwari, me te taurite i roto i te tinana.
Ko te mea nui ko te kōrero ki tō tākuta i mua i te tīmatanga o te yoga kia mōhio ai koe he haumaru mōu. He mea nui tēnei mēnā he raruraru hauora tōu, pērā i te mamae o te tuara , te mamae hononga rānei .
He aha ngā painga matua o te yoga?
He maha ngā painga o te mahi yoga. Me titiro tātou ki ngā mea matua.
| Painga Matua | I roto i ngā kupu māmā noa iho... |
|---|---|
| Ngāwari | Ka whakaiti i te pakari me te kikī o te tinana, ka taea ai e koe te piko me te totoro i tō tinana. |
| Kaha | Ka kaha ake ngā uaua, inā koa i ngā ringa, i te puku, me ngā waewae. |
| Tūranga | I te kaha haere o te uho, ka ako koe ki te tū tika me te noho tika. |
| Te manawa | Mā te aro ki ngā tauira manawa ka whakamarie i te hinengaro, ā, he pai hoki mō ngā pukahukahu. |
| Te Whakaiti Taumaha | Ka tahuna ngā kaora, ka whakaiti i te ahotea, ā, ka āwhina i a koe ki te mutu te kai nui. |
| ahotea | Ka whakamarie, ka whakangāwari i te hinengaro. Ka whakahaere i ngā homoni ahotea (Cortisol). |
| Moe | Āwhina i a koe kia moe pai, kia hohonu. Whakaiti i ngā raruraru moe. |
| Hauora o te Ngākau | Ka whakaheke i te toto toto, ka whakahaere i te tere o te ngakau, ā, he pai hoki mō te cholesterol. |
Yoga hei whakanui ake i te ngāwari o te tinana
Ka whakaroahia ō uaua e ngā tū yoga. Ka whakaitihia te pakari me te ngenge, ka māmā ake te neke. He mea whakamiharo, ka taea e koe te tīmata te rongo i te rerekētanga i roto i ētahi wiki o te tīmatanga o te yoga. Kua kitea e ētahi rangahau ka taea e te 8 wiki noa o te yoga te whakanui ake i te ngāwari tae atu ki te 35%.
He pai te tū a te ngeru me te kau mō te mamae o te tuara.
1. Tuatahi, tuturi ki runga i te papa, ka whakatakoto i ngā ringa e rua ki runga i te papa. Me noho tika ō turi ki raro i ō hope, me ō ringa ki raro i ō pakihiwi.
2. I a koe e whakapūha ana, pikohia tō tuara pērā i te ngeru. Anga atu tō mahunga me tō papa ki raro.
3. Muri iho, i a koe e manawa ana, pikohia tō tuara ka hiki ake tō mahunga me tō papa.
4. Me mahi tēnei kia toru ngā wā.
Yoga hei whakanui i te kaha o te tinana
He tere ake ētahi momo yoga, pērā i te Ashtanga yoga me te power yoga. Ka tino whakanui ake i te kaha o ngā uaua o te tinana. Ahakoa ngā momo ngāwari pērā i te hatha yoga ka taea e koe te whakapakari i tō tinana .
Mā ngā tūnga pēnei i te downward dog, te upward dog, me te plank pose ka whakapakari i te taha whakarunga o te tinana . Mā ngā tūnga tū, ina koa ka puritia mō tētahi wā, ka whakapakari i ngā uaua o ngā waewae me te puku.
He pai te tūnga plank mō ngā uaua o te puku.
1. Pērā i te tūnga Ngeru me te Kau, tuturi ki raro ka whakatakoto i ō ringa ki runga i te papa.
2. Hiki ake ō hope, ka whakatika i ō waewae ki muri i a koe.
3. Whakakīia ngā uaua o tō puku, kia tika tonu te āhua o tō tinana, me te mea kei te whakareri koe ki te mahi pana -ake.
4. Puritia tēnei tūranga mō tētahi wā, me te manawa pēnei. Ki te uaua, ka taea hoki e koe te mahi me ō turi e takoto ana i runga i te whenua.
Yoga hei whakapai ake i te tū
Ina kaha, ina ngāwari hoki tō tinana, ka ātaahua tonu tō tū. Mā ngā tū yoga ka whakapakari i ō uaua matua. Mā tēnei ka āwhina i a koe ki te noho tika, ki te tū tika hoki . Ka ngaro noa atu te piko.
Waihoki, ina mahi koe i te yoga, ka pai ake tō māramatanga ki tō tinana (te mōhiotanga ki te tinana). Nō reira, ki te hē tō tū, ka mōhio wawe koe me pēhea te whakatika.
Tūnga Piriti: He tūnga hei whakaora i te mamae o te tuara
1. Takoto ki runga i te papa, anga atu ō ringa ki ō taha, me te anga o ō nikau ki te papa.
2. Pikohia ō turi, ka whakatakoto i ō waewae ki runga i te papa.
3. Āta hiki ake ō hope. Me tino totoro ō huha me ō hope.
4. Kaua e mamae tō kaki i a koe e tū ana i tēnei tū. Kaua e mahi i tēnei mēnā he raruraru tō kaki.
5. Ki te hiahia koe kia pai ake te mahi, puritia ō ringaringa ki raro i ō hope kua ara ake.
Yoga hei whakaiti i te ahotea me te moe pai ake
Kāore e taea te kōrero i te āhua o te wātea i muri i te mahi yoga. I roto i te yoga, ka aro nui tātou ki tō tātou manawa , ā, ka āwhina tēnei ki te whakaiti i te manukanuka me te ahotea.
Whakaarohia, ina pāngia tātou e te ahotea, ka whakaputahia e tō tātou tinana he homoni e kiia nei ko te `(Cortisol)`. Ka taea e tēnei te whakanui ake i te penapena ngako i roto i te puku, me te whakanui ake i tō tātou hiahia ki ngā kai reka me ngā kai momona. Nā te mea ka āwhina te yoga ki te whakahaere i tēnei taumata `(Cortisol)`, ka āwhina i te ahotea me te whakahaere i te taumaha.
He otinga pai hoki te yoga mō te hunga e pāngia ana e te kore moe. Kua whakaatuhia e ngā rangahau he tokomaha te hunga e mahi yoga ana i ia rā ka moe pai ake, ka moe hohonu ake i te pō.
He pai te tū o ngā waewae ki te pakitara i mua i te moe.
1. Haere ki te pakitara ka okioki pūmau tō papa ki reira.
2. Takoto ki runga i te papa, ka whakatū tika i ō waewae e rua ki runga i te pakitara.
3. Kaua e tino whakakīkī ō turi, kia paku wetekina.
4. Noho pēnei mō ētahi meneti. Mā tēnei ka tino whakaiti i te ngenge o tō tinana me tō hinengaro.
Karere Tangohia ki te Kāinga
- He momo whakakori tinana whakamiharo te yoga, he mea whai hua mō te tinana me te hinengaro.
- He maha ngā painga o te yoga, tae atu ki te whakapiki i te ngāwari o te tinana, te kaha, te pupuri i te tū tika, te whakaiti i te ahotea, te pai ake o te moe, me te hauora o te ngakau.
- Pērā i mua i te tīmatanga o tētahi kaupapa whakakori tinana, he mea tino nui kia kōrero koe ki tō tākuta me te rapu tohutohu i mua i te tīmatanga o te yoga.
- Ki te taea, haere ki ngā akomanga yoga i raro i te kaiako mātau. Pērā ai, ka taea e koe te ako ki te mahi tika i ngā tū. Pērā ai, ka taea hoki e koe te karo i ngā aituā.
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