Yoga-Chovuta - Ndi chiyani, chabwino ndi choipa, momwe mungagwirirepo?

Posachedwa, pa malo ochezera a pa Intaneti, kutchuka kwakukulu kumakhala ndi Mavuto osiyanasiyana, omwe amamasulira kuchokera ku Chingerezi ngati "chovuta". Chimodzi mwa zochitika zodziwika kwambiri, momwe nyenyezi zinagwira nawo, zinkatanthauza kutsanulira madzi a ayezi. Posachedwapa, chiwongoladzanja chikupeza Yoga-Chovuta, koma owerengeka akudziŵa chomwe chimatanthauza.

Kodi Yoga ndi Chiyani?

Liwu limeneli limatanthauza mpikisano wa yoga ndi ntchito yopanga zochitika. Amapatsidwa tsiku lililonse. Iye tsopano akufalitsa mwakhama ku Instagram, kumene anthu amaika chithunzi-chithunzi cha zomwe apindula. Pofotokoza zomwe zoga-stuffing ziri, tiyenera kudziwa kuti ali ndi okonza (omwe amakhala okonzeka), omwe angakhale ochokera 2 mpaka 10. Tsiku lirilonse Mmodzi wa otsogolera akuyika chithunzi chake chajambula ndi ndondomeko ndi ndondomeko zogwiritsiridwa ntchito kwake. Ntchito ya ophunzirawo ndi kubwereza ndikuyika chithunzi-chitsimikizo ndi hashtag chimodzimodzi ndi tsiku lotsatira.

Yoga-Chovuta sikuti ndi zosangalatsa chabe kapena kusewera kwa masewera, chifukwa masiku angapo, nthawi zambiri, wopambana amasankhidwa yemwe akugwira bwino ntchitoyo kapena chinachake chodabwitsa. Amalandira mphoto kuchokera kwa othandizira, mwachitsanzo, mawonekedwe a maphunziro kapena mabuku. Ziri zoonekeratu kuti cholinga choyambirira cha Mavuto ambiri ndikutulutsidwa kwa masamba a anthu omwe akukonzekera ndi othandizira, koma kwa otsogolera pali ubwino wochita nawo mbali:

• zothandiza zogwiritsa ntchito;
• zosankha za maphunziro;
• kulimbikitsa chizolowezi chochita tsiku lililonse;
• asanas ndi chitukuko cha njira yolenga;
• kucheza ndi anthu osangalatsa.

Yoga Challengeage - Pindulani ndi Kuvulaza

Zotsatira za Mavutozo zakhala zitanenedwa kale, koma sangathe kupatula ubwino wa yoga wokha.

1. Zimapangitsa kusintha kusinthasintha ndikupanga kutsika kwa minofu.
2. Mapindu a Yoga Challenging ndi kuthetsa kulemera.
3. Amapanga malo abwino komanso amachepetsa msana wa msana.
4. Amayambitsa kupanga mahomoni opanikizika.
5. Akukuphunzitsani momwe mungamvere ndi kulamulira thupi lanu .
6. Amapatsa mphamvu ndikupulumutsa ku maganizo oipa.
7. Pair Yoga Challenge imathandiza anthu kuyandikana ndikumverera bwino.

Yoga Kulimbana - Zotsutsana

Nthawi zina katundu amaletsedwa, ndipo izi ziyenera kuganizidwa musanayambe kuitanitsa. Pali mndandanda wotsutsana ndi zoga zomwe zimatsutsana nazo:

• matenda opweteka a ziwalo za mkati;
• mavuto okhudzana ndi magazi;
• kusokonezeka mu ntchito ya mtima ndi chikhalidwe cha ziwiya;
• matenda;
• patapita nthawi opaleshoni ndi matenda aakulu;
• kuwonjezereka kwakukulu ndi kutentha;
• mavuto ambuyo ndi kuvulala kosiyanasiyana;
• ARVI, chimfine ndi angina;
• mimba ndi yoposa miyezi itatu.

Kodi mungatani kuti mutenge nawo mbali yogawira?

Kutenga mbali pa zovuta zoterezi ziyenera kukhala anthu omwe amaphunzitsidwa mwakuthupi kapena kusankha ntchito zochepa kuti asavulazidwe. Kuchita nawo zokopa za yoga kumafuna kulembetsa ku malo ochezera a pa Intaneti kumene zochitika zoterozo zikuchitika. Ndibwino kuti mukhale ndi chovala ndi masewera a masewera kuti chilichonse chisalephereke, ndipo mukhoza kuona kuti asanachitidwe molondola. Pogwiritsidwa ntchito pawiri, mumasowa mnzanu. Kuonjezera apo, payenera kukhala mwayi wapadera wopanga chithunzi kapena kanema wapamwamba kwambiri.

Yoga Challenge kwa Oyamba

Ngati munthu wayamba kuphunzira yoga, ndiye kuti sikuyenera kuthana ndi mavuto ngati amenewa, chifukwa kwa anthu osakonzekera, izi zingakhale ntchito yowopsa. Ngati mungapeze vuto lovuta la yoga, ndiye mukhoza kuyesa nawo. Panthawi imodzimodziyo kwa oyamba kumene, kuyitana koteroko kudzakhala kothandiza chifukwa mungathe kuphunzira zinthu zambiri zatsopano, monga okonzekera kupereka ndemanga zowonjezera komanso zothandiza.

Yoga Mavuto - Maudindo

Pali malamulo ena omwe ayenera kuganiziridwa pakuchita asanas.

1. Zotsatira za kugawanika kwa yoga kwa awiri, zitatu ndi maphunziro osakwatira amachoka popanda kusuntha mwadzidzidzi. Lembani kayendetsedwe kalikonse katachepera katatu / mpweya.
2. Yang'anirani kusuntha kulikonse ndi kumvetsera thupi lanu. Ndikofunika kuchotsa malingaliro onse osokonekera ndikukumva minofu yanu.
3. Onetsetsani kuti maimidwe sayenera kuyambitsa minofu kupsinjika, kotero kuchita masewero olimbitsa thupi.

Yoga Challenge kwa munthu 1

Yoga imodzi imawoneka ngati yovuta kwa iwe mwini, chifukwa munthu amafunika kudziletsa, udindo ndi njira yodalirika yamalonda. Yoga Challenge pa 1 ndi yoyenera kwa oyamba kumene, komanso kwa othamanga odziwa bwino, chinthu chachikulu ndi kusankha asanas abwino.

1. Urdhva Padmasan . Ngati zolemba za lotus zimaperekedwa mophweka, ndiye mukhoza kuyesa izi. Sichikulimbikitsidwa kuchichita kwa anthu omwe ali ndi vuto ndi mawondo ndi khosi. Mukakhala pansi, tengani malo a lotus ndipo mubwere kumbuyo kwanu. Kwezani thupi mmwamba, kulichirikiza ilo ndi manja anu. Amatha kuikidwa m'chiuno kapena m'chiuno pafupi ndi maondo.
2. Bhekasana . Cholinga cha Yoga kwa Oyamba kumene sichiphatikizapo chingwe chovuta cha frog, chifukwa chimafuna mphamvu ndi kusinthasintha. Khala pamimba mwako, tambasula miyendo yako pang'ono, kuigwedeza pamapiko ako. Kulumikiza, kumamatira gawo lakumtunda kwa mapazi anu. Mabotolo amayenera kutumizidwa kuti ziwalozo ziwonetsedwe mmbuyo, ndi zala - patsogolo. Mapazi ayenera kukhala mu ndege mofanana ndi pansi. Pofuna kutetezera bwino mawondo ndi kuteteza mitsempha, ndibwino kuti kukopa pang'ono mwanayo. Kutsegula, kwekani pansi kumtunda kwa mapazi anu, kukokera zala zanu pafupi ndi m'chiuno mwanu. Panthawiyi, yesetsani kumbuyo kumbuyo, ndikukweza mmwamba thupi.

Yoga Challenge For Two

Mungathe kugwirira ntchito pamodzi, koma nkofunika kuti mukhale ndi chikhulupiliro ndi mnzanuyo. Zochita zofanana za asanas zimabweretsa palimodzi ndikuthandizira kukwaniritsa mgwirizano osati osati ndi thupi lanu, koma komanso mu ubale. Yoga Challenge pa 2 imatchedwa akroyoga ndi yoga yokhulupirira.

1. Mwamuna ndi mkazi wake amakhala mu malo a lotus ndi kumbuyo kwawo. Kwa mphindi zingapo anthu ayenera kuyang'anitsitsa, kumvetsera mpweya wa wokondedwa wawo. Ndiye mumayenera kutambasula pamodzi pamene mutuluka ndi kutembenuza mbali yanu ya kumanzere ndikuika dzanja lanu lamanzere pabondo lakumanja la mnzanuyo, komanso dzanja lanu lamanja kumadzulo anu. Wokondedwayo akubwereza chinthu chomwecho.
2. Yambani kupita patsogolo. Ophunzira ayenera kuyimilira ndi kumbuyo kwawo ndipo apite patsogolo. Tambasulani manja anu kutsogolo kwanu ndikukumbatira mnzanu pamapewa. Mu malo awa, muyenera kukhala maminiti pang'ono.
3. Bwato. Asana, yomwe nthawi zambiri imawoneka mu yoga-msonkhano, imatchedwanso Navasana. Ogwirizana ayenera kukhala moyang'anizana wina ndi mzake, kukoka miyendo yawo kutsogolo ndikuwakweza, kulumikizana mapazi. Kuwonjezera apo, manja ayenera kuchotsedwa pamaso pake ndi kugwirizana ndi wokondedwa. Kumbuyo kumayenera kukhala pamalo apamwamba.

Yoga Challenge kwa atatu

Masanasana, omwe anthu atatu angathe kutenga nawo mbali kamodzi, amafunika kukhala ndi thupi labwino ndi kukhulupilira, mwinamwake palibe chomwe chidzatuluke. Yoga Challenge pa 3 - njira yabwino kwa banja. Mungayambe kuphunzitsidwa ndi asanasani:

1. Choyamba chimachitika poyimirira ndipo ophunzirawo ayenera kuimirira motsatira mzerewu kapena mwa njira ina, ziribe kanthu. Kwezerani manja anu mmwamba ndi kugwiritsana wina ndi mzake. Pambuyo pake, kulemera kwa thupi kuyenera kupititsidwa ku mwendo umodzi, ndipo wachiwiri ayenera kuwerama paondo ndikupita kumbali. Lekani kuyang'ana mkatikati mwa ntchafu ya mwendo wachiwiri. Sungani bwino, osaiwala kupuma mpweya.
2. Zotsatira zotsatizana ndizofala kwambiri pakugawa-yoga kwa atatu. Wophunzira woyamba ayenera kugona pansi ndi manja ndi zala zala (chidendene chiyenera kugwedezeka pansi). Mapako amafika pamwamba kuti thupi likhale mbali yoyenera. Munthu wachiwiri amakhalanso pansi ndi manja ake, koma nthawi yomweyo amaponyera miyendo yake kwa mnzake yemwe ali kale. Mapazi ake ayenera kupuma kumbuyo kumbuyo. Ndikofunika kuti thupi likhale mbali yoyenera. Wophunzira wachitatu akubwereza zomwezo, kusunga mbali yoyenera mu thupi.

Yoga Challenge kwa Ana

Makolo ambiri amakopera ana ku maseŵera ali aang'ono. Yoga Mavuto kwa awiri kwa ana kapena kwa mwana mmodzi amatsatira zolinga izi: kumathandiza kuti banja likhale lozungulira cholinga chimodzi, limakhudza thanzi labwino ndi kusintha kwa thupi komanso limalimbikitsa mwanayo kukhala naye . Zovuta za Yoga ziyenera kuperekedwa monga masewera, mwachitsanzo mungathe kufotokoza zofunikira za nyama kapena kubwereza fano la zinthu. Ngati mutenga masewera olimbitsa thupi, ndiye kuti ngakhale ana a zaka zitatu angathe kutenga nawo mbali pazochitazo.