Masiku ano anthu ambiri amakonda yoga. Koma mukayamba kuchita yoga, mumamva imodzi ndi imodzi - Hatha Yoga , Vinyasa Yoga, Ashtanga Yoga... Kodi mumasokonezekanso ndi zomwe izi ndi zomwe zili zoyenera kwa inu? Musadandaule. Ndizabwinobwino. Lero, tikambirana za mitundu iwiri ikuluikulu ya yoga, Hatha ndi Vinyasa Yoga, m'njira yosavuta yomwe mungamvetse.
Choyamba, kodi Hatha Yoga ndi chiyani?
Ganizirani za Hatha Yoga ngati gogo wa yoga. Ndiyo yoga yakale kwambiri komanso yofunikira kwambiri. Inayambitsidwa zaka mazana ambiri zapitazo kuti ikonze thupi kuti lizisinkhasinkha.
Hatha yoga imaphatikizapo kuchita masewera olimbitsa thupi, otchedwa asanas, ndi breath control, otchedwa pranayama . Koma izi zimachitika modekha komanso pang'onopang'ono. Mumakhala ndi kaimidwe kamodzi kwa kanthawi, mukupuma pang'ono. Izi zimakupatsani mwayi woti muyang'ane kwambiri thupi lanu ndi mpweya wanu.
Mwachidule, Hatha Yoga ndi njira yomwe imayang'ana kwambiri bata, kukhazikika , komanso kukhazikika maganizo m'malo mothamanga.
Popeza imayenda pang'onopang'ono, ndi njira yotchedwa Hatha Yoga kwa iwo omwe akuyamba kumene kuchita yoga, kapena omwe akufuna kuchita masewera olimbitsa thupi kuti achepetse nkhawa.
Zina mwa machitidwe akuluakulu (Asanas) mu Hatha Yoga
Pali maimidwe pafupifupi 84 mu Hatha Yoga yakale. Izi ndi zochepa chabe mwa izo.
| Dzina la Sanskrit la Pose | Tanthauzo Losavuta |
|---|---|
| Paschimottanasana | Kutambasula Msana |
| Gomukhasana | Pozi la Nkhope ya Ng'ombe |
| Shavasana | Mtembo Pose - Kaimidwe kopumulirako |
| Dhanurasana | Kuika Uta Pakhomo |
Kotero kodi Vinyasa Yoga ndi chiyani?
Vinyasa Yoga ndi njira yamakono, yofulumira, komanso yosinthasintha ya yoga. Taganizirani ngati kuvina. Apa, mumasintha kuchoka pa pozi imodzi kupita ku ina mosalekeza komanso mosalala ndi mpweya wanu. Zili ngati kupuma pozi imodzi ndikutulutsa ina.
Ichi ndichifukwa chake kalasi ya Vinyasa yoga nthawi zambiri imakhala yogwira ntchito kwambiri . Mtima wanu umagunda kwambiri, ndipo mumatuluka thukuta kwambiri. Izi zitha kuonedwanso ngati masewera olimbitsa thupi abwino. Maimidwe ambiri mu Hatha Yoga amagwiritsidwanso ntchito mu Vinyasa. Koma kusiyana kuli pa liwiro lomwe maimidwe amachitikira komanso momwe amalumikizirana.
Palinso mitundu yosiyanasiyana ya Vinyasa Yoga.
- Vinyasa Power Yoga: Monga momwe dzinalo likusonyezera , iyi ndi njira yovuta komanso yachangu ya yoga. Ndi yabwino kwambiri polimbitsa mphamvu, kupirira, komanso kukhala ndi thanzi labwino la mtima.
- Vinyasa Hot Yoga: Izi zimachitika m'chipinda chotenthedwa kufika pa madigiri 35-40 Celsius. Kutenthako kumapangitsa minofu kukhala yosinthasintha, koma kuchita masewera olimbitsa thupi kumakhala kovuta kwambiri.
Kodi ubwino wa mitundu iwiri iyi ya yoga ndi wotani?
Njira zonsezi zili ndi ubwino wambiri pa thupi ndi malingaliro.
Ubwino wa Hatha Yoga
- Mphamvu: Kukhalabe ndi maonekedwe kumalimbitsa minofu ikuluikulu ya thupi.
- Kulinganiza : Mukakhala pamalo amodzi kwa kanthawi, minofu yaying'ono yomwe imathandiza kuti thupi likhale lolinganiza imayatsidwa.
- Kusinthasintha: Kumathandiza kuti minofu itambasulidwe komanso kuti mafupa aziyenda bwino.
- Umoyo wamaganizo: Kafukufuku wasonyeza kuti maphunziro 12 okha a Hatha Yoga amachepetsa kwambiri nkhawa ndi kuvutika maganizo .
- Kupsinjika Maganizo : Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kupumula maganizo. Ngakhale mphindi 90 zokha zingathandize kuchepetsa kupsinjika maganizo.
- Kusamba: Zina mwa zovuta zomwe zimachitika panthawi ya kusamba, mwachitsanzo , kutentha thupiKafukufuku woyamba wasonyeza kuti Hatha Yoga ingathandizenso kuchepetsa nkhawa komanso mavuto ogona.
Ubwino wa Vinyasa Yoga
- Kulimbitsa Thupi la Cardio: Chifukwa chakuti kumaphatikizapo kuyenda kosalekeza, iyi ndi njira yabwino kwambiri yolimbitsa thupi. Kafukufuku akusonyeza kuti imapereka maubwino ofanana ndi kuchita masewera olimbitsa thupi pang'ono.
- Mphamvu ndi kupirira: Monga masewera olimbitsa thupi achikhalidwe, Vinyasa yoga imatha kulimbitsa minofu, kulimbitsa thupi, komanso kuwonjezera kupirira.
- Kulinganiza: Kusintha malo mwachangu kumathandiza kuti thupi likhale lolinganiza bwino komanso lokhazikika.
- Thanzi la maganizo: Monga machitidwe ena a yoga, Vinyasa ingathandize kuchepetsa nkhawa ndi nkhawa. Kafukufuku wasonyeza kuti ingakuthandizeninso kusiya kusuta .
Chabwino, tsopano ndi iti yomwe ikukuyenderani bwino? Vinyasa?
Yankho la funso ili lili ndi inu. Izi zikutanthauza kuti, zimatengera zomwe mukuyembekezera kuchokera ku yoga. Tiyeni tiwone tebulo ili m'munsimu kuti timvetse izi.
| Factor | Hatha Yoga | Vinyasa Yoga |
|---|---|---|
| Liwiro | Pang'onopang'ono, modekha, ndi kupuma pakati pa maonekedwe. | Mofulumira, mosinthasintha, moyenda ndi mpweya. |
| Ndani amene ali woyenera kwambiri? | Kwa oyamba kumene, omwe akufuna kuchita masewera olimbitsa thupi pang'onopang'ono, komanso omwe ali ndi zofooka zina zakuthupi. | Kwa iwo amene akufuna masewera olimbitsa thupi abwino, kwa iwo amene akufuna kuchita masewera olimbitsa thupi a cardio. |
| Cholinga chachikulu | Kulinganiza bwino maganizo, kulamulira kupuma, kuphunzira kaimidwe koyambira, kusinthasintha. | Kumanga mphamvu, kupirira, thanzi la mtima, kukonza thupi. |
| Nthawi yabwino kwambiri | Kutonthoza maganizo ndi kupumula kumapeto kwa tsiku. | Monga masewera olimbitsa thupi abwino kuti mupeze mphamvu tsiku lonse m'mawa. |
Chofunika kwambiri ndichakuti yoga si mpikisano. Nkhani yake ndi kumvetsera thupi lanu. Ngati mukumva kupweteka, musadzikakamize kuti muyime. Pumulani.
Kodi mumasankha bwanji ndendende?
Chabwino kwambiri ndi kupita ku studio ya yoga ngati mungathe ndikuyesera makalasi angapo amitundu yonse iwiri. Kenako mudzamvetsa kalembedwe kamene kamakusangalatsani komanso kukuchiritsani kwambiri thupi ndi malingaliro anu.
Musaiwale kuuza mphunzitsi wanu kuti ndinu watsopano ku yoga. Izi ziwathandiza kusintha mawonekedwe ake ndikuyankha mafunso aliwonse omwe mungakhale nawo. Ngati muli ndi matenda kapena kuvulala, ndikofunikira kulankhula ndi dokotala wanu musanayambe yoga.
Uthenga Wopita Nawo Kunyumba
- Hatha Yoga ndi yoga yofatsa, yopepuka, komanso yosinkhasinkha. Ndi yoyenera kwambiri kwa iwo omwe akuyamba kumene yoga komanso omwe akufuna kupumula maganizo awo.
- Vinyasa Yoga ndi njira ya yoga yofulumira komanso yosinthasintha yomwe ndi yabwino kwa iwo omwe akufuna kuchita masewera olimbitsa thupi abwino komanso ovuta.
- Kusiyana kwakukulu pakati pa ziwirizi ndi liwiro ndi kuyenda pakati pa maonekedwe .
- Njira yabwino kwambiri yopezera njira yoyenera kwambiri ndikupita ku makalasi onse awiri ndikukambirana ndi mphunzitsi.
- Mvetserani thupi lanu. Yoga si mpikisano, koma ulendo wolumikiza thupi lanu ndi maganizo anu.
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