Unorwadziwawo nekurwadziwa kwemusana nemutsipa mushure mekugara pamberi pekombuta zuva rese kana kuita mabasa epamba here? Kana kuti unonzwa kumanikidzwa kwakanyanya uye kushushikana nekuda kwematambudziko muhupenyu hwako here? Dzimwe nguva haugone kurara zvakanaka husiku? Nhasi tichataura nezvemhinduro yakanaka inogona kuporesa muviri wako nepfungwa dzako panguva imwe chete. Ndiyo yoga.
Chii chinonzi Yoga chaizvo?
Zvichitaurwa zviri nyore, yoga imhando yekare yekurovedza muviri yakatanga kuIndia inobatanidza pfungwa nemuviri. Haisi kungorovedza muviri chete. Yakadzama kupfuura izvozvo. Kune zvinhu zvitatu zvikuru zveyoga.
| Chinhu cheYoga | Tsananguro iri nyore |
|---|---|
| Maitiro emuviri - Asanas | Izvi zvinoreva maitiro akasiyana-siyana e yoga atinoona. Aya anotambanudza uye anosimbisa muviri. |
| Maitiro ekufema - Pranayama | Kufema nenzira chaiyo uye kuidzora kunobatsira zvikuru mukudzikamisa pfungwa. |
| Kufungisisa - Dhyana | Kuchengeta pfungwa panzvimbo imwe chete uye kudzora pfungwa uye kuzorora kwepfungwa. |
Vanhu vazhinji vanofunga kuti kuti uite yoga, unofanirwa kukwanisa kukotamisa muviri wako serabha. Ipfungwa isiriyo. Munhu wese, chero pazera ripi zvaro, anogona kuita yoga nenzira inoenderana nemuviri wake. Kune maitiro eyoga anononoka, akareruka (semuenzaniso Hatha Yoga), pamwe nemaitiro eyoga anokurumidza uye ane simba.
Asi yeuka, kana uri mutsva muyoga, kunyanya kana uine chirwere chakadai seBP kana arthritis, taura nachiremba wako kutanga.Zvakakosha zvikuru kubvunza kana zvakakunakira.
Yoga yekuwedzera kuchinjika
Hapana chinhu chiri nani kupfuura yoga yekuderedza kuomarara nekurwadziwa mumuviri wako nekuda kwekugara pachigaro chimwe chete chemuhofisi zuva rese. Maitiro eyoga anotambanudza tsandanyama dzako.
Chimbofungai, tsvakiridzo yakatowana kuti vanhu vaiita yoga kwemavhiki angangoita masere vakawedzera kugona kwavo kutsungirira ne35%. Iwewo uchatanga kunzwa mhedzisiro iyi munguva pfupi iri kutevera.
Position yemwana akagara
Izvi zvichaita kuti musana wako utambanuke zvakanaka.
- Gara wakatwasuka pachigaro.
- Musoro wako, mutsipa, uye musana wako wakatwasuka, kotama zvishoma nezvishoma uchifambisa mweya. Isa maoko ako pazvidya zvako.
- Gara panzvimbo iyi wofema mweya wakadzika katatu kana kashanu.
Yoga yekuvaka simba remuviri
Yoga haisi yekungotambanudza muviri chete, asi inzira yakanaka yekuvaka simba mumuviri. Kunyanya maitiro akadai seAshtanga nePower yoga anobatsira pakuvaka simba remhasuru.
Maitiro akaita sePlank pose neDownward Dog anosimbisa muviri wepamusoro. Maitiro ekumira anosimbisa tsandanyama dzedumbu, zvidya, nemusana.
Posi yepuranga
Izvi zvinosimbisa tsandanyama dzemudumbu pamwe chete nemuviri wepamusoro, maoko, uye zvanza.
- Pfugama pasi woisa maoko ako pasi.
- Iye zvino, simudza chiuno chako wobva watambanudza makumbo ako kumashure. Muviri wako unofanira kunge wakatwasuka, sepuranga.
- Simbisa tsandanyama dzemudumbu rako uye gara panzvimbo iyi kwechinguva, uchifema.
- Kana zvakaoma, unogona kuita izvi wakapfugama pasi.
Iva nechimiro chakanaka uye chakarurama
Kana muviri wako wava nesimba uye uchichinjika, chimiro chako chinozozvigadzirisa chega. Kazhinji, tinogara tomira takakotama. Izvi zvinokonzerwa nekuti tsandanyama dzedu dzemukati dzinenge dzisina simba.
Nekuti yoga inosimbisa "tsandanyama dzemukati" idzi, unova netsika "yekugara wakatwasuka, kumira wakatwasuka." Zvakare, patinoita yoga, tinowana "ruzivo rwemuviri" rwakanaka. Zvadaro, kana wakakotama, uchazviona uye uchakurudzirwa kugadzirisa chimiro chako nekukurumidza.
Yoga yekudzora kushushikana
Nemararamiro emazuva ano, kushushikana idambudziko revanhu vazhinji. Hazvingave zvakaipa kutaura kuti yoga ndeimwe yemishonga yakanakisisa yeizvi.
Patinoita yoga, tinonyanya kutarisisa kufema kwedu . Mafambiro aya ekufema akadzikama uye akadzikama anobatsira pfungwa kudzikama nekukurumidza. Uyewo, nzira dzekufungisisa dzinobatsira kusunungura pfungwa kubva mukufunga zvisina basa. Munhu anogara achiita yoga anowedzera kugona kwake kubata nekushushikana.
Chitunha
Izvi zvinogona kuderedza kushushikana mumuviri wese nepfungwa.
- rara pasi.
- Isa maoko ako nemakumbo ako zvinyoro nyoro kumativi ese. Ramba wakatarisa mudenga.
- Vhara maziso ako wozorora tsandanyama imwe neimwe, uchinzwa sekunge uri kuongorora muviri wako wese kubva mumusoro kusvika kutsoka.
- Fema zvakadzama wobva waita seizvi kwemaminitsi mashoma.
Yoga yekurara zvakanaka
Une matambudziko akadai sekutadza kurara husiku here kana kumuka pakati pehusiku? Wobva waedza kuita yoga poses shoma usati warara.
Yoga inozorodza muviri nepfungwa, ichipa rugare runodiwa pakurara. Ongororo dzakatoratidza kuti vanhu vanoita yoga vanogara vachirara zviri nani uye zvakadzama.
- Kungwarira: Yoga inokudzidzisa kurarama munguva yazvino, izvo zvinokudzivirira kuti usarara nepfungwa dzisina basa.
- Maitiro ekufema: Kudzikamisa kufema kunodzikamisa hurongwa hwetsinga uye kunoita kuti munhu arara.
- Kuzorodzwa kwemuviri: Kana tsandanyama dzakaungana mukati mezuva dzapera uye muviri wazorodzwa, zvinova nyore kurara.
Zvimwe zvakanakira zve yoga pahutano
Mabhenefiti eyoga haagumiri ipapo.
- Kuderedza Huremu: Yoga haingopisi macalorie chete, asi inoderedzawo hormone yekushushikana inonzi cortisol, iyo inonyanya kukonzera mafuta mudumbu.
- Hutano hweMwoyo: Yoga inoderedza BP, inodzora kurova kwemoyo, uye inobatsira kuderedza cholesterol muropa.
Mharidzo Yekuenda Nayo Kumba
- Yoga rudzi rwekurovedza muviri runobatsira muviri nepfungwa, uye runogona kuitwa nemunhu wese.
- Yoga yakanaka pakuchengetedza muviri uchichinjika, simba, uye chimiro chakakodzera.
- Yoga inzira yakanaka yekuderedza kushushikana, kuzvidya mwoyo, uye kurara zvakanaka usiku.
- Kana uri mutsva pakuita yoga kana kuti uine chirwere, bvunza chiremba wako.Zvakakosha zvikuru kuwana mazano.
- Kunyangwe zvingave zvakaoma pakutanga, nekudzidzira, yoga ichave imwe yetsika dzakanakisa dzaunogona kuwedzera muhupenyu hwako.
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