Zamkatimu
Ngati yoga sikunayambe kukutsegulirani ndipo simukumvera mawu awa, muyenera kuyang'ana kwambiri izi - ndi diso lachisomo. Mwina mumagwirizanitsa yoga ndi zovundikira za kanema wawayilesi kapena magazini, pomwe atsikana ang'ono ndi ang'onoang'ono amasinthasintha matupi awo osinthika. Mukuganiza kuti si zanu. Ndinu onenepa kwambiri. Mukuwopa kuti simungathe kulandira mokongola ndikugwira ntchito zina. Mwina munayeserapo mwachidwi, koma munasiya chifukwa munali wopusa kwambiri. Imani! Dikirani. Yang'anani mozama pazabwino zotsatirazi za yoga. Mwina chidziwitsochi chikusintha malingaliro anu pa yoga.
Nazi zifukwa 7 zomwe muyenera kuchita yoga mukuchepetsa thupi:
1. Maseŵera a yoga amakuphunzitsani kulamulira kutengeka mtima ndi kulamulira madyerero amalingaliro
Chowononga kwambiri chochepetsera thupi lachikazi ndicho kudya kwapamtima. Mukakhala ndi nkhawa, kukwiya, kapena kukhumudwa, mumayamba kudyetsedwa m'maganizo. Ngati ndinu munthu amene amapeza chitonthozo pakudya zakudya zopatsa mphamvu zama calorie ambiri, mumadziwa bwino kuti chizoloŵezi chakuphachi chimayambitsa kulemera ndi chisoni. Ngati mukukhala mumkhalidwe woyipawu wokonda kudya, yesani yoga m'malo mwa chokoleti china kuti mutonthozedwe.
Yoga idzakuthandizani kudziwa bwino thupi lanu komanso kupuma. Mukamamamatira ku asana aliyense mu yoga, mumaphunzira kukhala odziletsa komanso odziletsa. Mumapeza mphamvu zomwe mungagwiritse ntchito poyang'anira malingaliro anu. Nthawi ina mukakhumudwa komanso kupsinjika, tengani mphindi zochepa kuti muzichita yoga m'malo mofikira chakudya chonenepa kuti mutonthozedwe. Siziyenera kukhala mayendedwe ovuta kapena kutsata kwautali - mphindi 15 zokha ndizokwanira. Pa mphasa, mudzayang'ana pa thupi lanu ndi mpweya wanu. Mukamapuma pa yoga, zimakhala zosavuta kuti muyang'ane ndi mavuto anu komanso chilakolako chofuna kudya maganizo anu pamene mukuchotsa zovutazo m'thupi lanu.
2. Yoga imachepetsa milingo ya cortisol, yochulukirapo yomwe ingayambitse kulemera
The owonjezera okhazikika kupsyinjika ndi zoipa kwa thupi ndi chithunzi. Kukwera kwa nthawi yayitali kwa cortisol kumawonjezera chidwi komanso kumalimbikitsa kudzikundikira kwa minofu ya adipose, makamaka m'mimba [1].
Yoga imathandizira kuthetsa kupsinjika ndi nkhawa poyambitsa dongosolo lamanjenje la parasympathetic - limapereka yankho lopumula la thupi. Kupumira pang'onopang'ono, mwanzeru kophatikizidwa ndi asanas kumagwiritsidwa ntchito kuyambitsa dongosolo ili. Kuphatikiza apo, panthawi ya yoga, dongosolo lamanjenje la parasympathetic limatumiza zidziwitso ku maselo amthupi - kumawonjezera kumverera kwachisangalalo. Pa gawo la yoga, thupi lanu lonse limakhala lopumula kwambiri.
Kafukufuku wambiri amatsimikizira kuti yoga imachepetsa kwambiri ma cortisol ndipo imakhala ndi zotsatira zabwino kwa anthu opsinjika ndi opsinjika [2,3].
3. Yoga imathandiza kuwongolera dongosolo la endocrine
Dr. Julia Melamed ndi Dr. Sara Gottfried amalimbikitsa yoga mu mavuto a mahomoni. Yoga imayambitsa zomwe zimagwirizana ndi kupuma kwachidziwitso kumawonjezeka ndikuchepetsa kupanikizika kwa tiziwalo timene timatulutsa. Kuonjezera apo, pa yoga, kutuluka kwa magazi ndi zakudya zowonjezera kumadera awa. Magawo a yoga amathandizira ndikuwongolera magwiridwe antchito a glands zamkati, amathandizira dongosolo la endocrine kuti ligwire ntchito bwino.
Thupi likakhala lathanzi komanso dongosolo la endocrine likugwira ntchito mosalakwitsa, kuchepa thupi kumakhala kosavuta. Yoga yomwe imathandizira ntchito za endocrine system imatchedwa hormonal yoga. Ngati mukudwala PCOS, mavuto a chithokomiro kapena PMS, ndipo kusintha zakudya zanu sikubweretsa zotsatira zomwe mukuyembekezera, yesetsani kuthandizira thupi lanu ndi asanas apadera omwe angathandize kusintha ntchito ya mahomoni anu. Mwina yoga ndiye chithunzi chomwe chikusowa pakuwongolera thanzi lanu. Kumbukirani kuti yoga ndiyongowonjezera pamankhwala, osati gawo lake lalikulu.
4. Yoga imapangitsa kugona bwino, ndi njira yothetsera kusowa tulo
Kugona bwino usiku ndi chinthu chofunikira kwambiri kuti muchepetse thupi. Kuperewera kwa mlingo wokwanira wa kugona kumayambitsa kuwonjezeka kwa katulutsidwe ka hormone ya njala - ghrelin ndi kuchepa kwa satiety hormone - leptin, zomwe zimapangitsa kuti zikhale zovuta kukwaniritsa kumverera kwachidzalo. Ndizovuta kwambiri kwa anthu omwe ali ndi tulo kuti aletse zilakolako zawo. Kusowa tulo si nkhani ya kulemera kokha, kumakhudza kwambiri thanzi la thupi lanu lonse.
Yoga imathandiza anthu omwe ali ndi vuto la kugona. Kafukufuku wambiri amatsimikizira phindu la yoga pamavuto ogona [4]. Ngati mumavutika kugona kapena kudzuka pafupipafupi usiku, yesani ma yoga opumula musanagone kuti mukhale omasuka komanso odekha. Mwina chifukwa cha izi mudzakhalanso ndi mphamvu yogona, yokonzanso.
5. Yoga imathandiza kukulitsa kudziletsa ndi kulingalira
Ngati nthawi zambiri mumachita zina popanda kuganiza kwambiri, kuchita mosaganizira, idyani china chake pa autopilot osayang'ana zomwe zikuchitika - muyenera yoga kuti muphunzire kulingalira. Mutha kugwiritsa ntchito yoga kuti muwone nokha, thupi lanu ndi moyo wanu. Chifukwa cha yoga, mumadzigwirira ntchito nokha, mumakhala chilimbikitso chanu. Mukayamba kuchita yoga pafupipafupi, mudzanyadira kuti mutha kupirira.
Yoga idzakuphunzitsani momwe mungapitirire patsogolo ndikugonjetsa malire anu. Chifukwa cha yoga, mumangoganizira za pano ndi pano, simusokera m'mbuyomu komanso zam'tsogolo. Yoga imatha kukupatsirani zida zolimbana ndi moyo osakhazikika komanso osamala. Yoga idzakuphunzitsani kudziletsa komwe kumafunikira panthawi yayitali yochepetsera thupi.
6. Yoga imakuphunzitsani kuvomereza thupi lanu
Ngati chikhumbo chanu chofuna kuchepetsa thupi chimachokera ku kusakhutira ndi kusadzivomereza kwathunthu - mumavutika ndi kusapeza mkati. Kusakhutira kumeneku kungakulepheretseni kukhala omasuka, osangalala komanso amtendere. Yoga ikuwonetsani kuti ndinu abwino momwe mulili. Ngati mulibe mphamvu ndi kudzikana, simuyenera kusintha kapena kudziimba mlandu. Simufunikanso kuonda ngati mwakhala munjira yowononga yokhala pazakudya kwamuyaya.
Chifukwa cha yoga, mudzakhalanso ndi mtendere wamumtima. Ndi kupumula uku - kudzivomera kopanda malire - komwe kungakupangitseni kudzisamalira bwino. Osati chifukwa chakuti mukufuna kukhala wochepa thupi, osati chifukwa mukufuna kusangalatsa anthu ozungulira inu. Yoga idzakuphunzitsani kudzisamalira nokha, kuti mugwirizane ndi mzimu ndi thupi. Mwina ndi njira yovomerezeka imeneyi, kuchepetsa thupi kudzakhala kosavuta. Ndipo ngakhale simuchepetsa thupi - ndi yoga mudzakhala athanzi komanso osangalala 😊
7. Yoga imalimbitsa ndi kumanga minofu
Ndinalemba za kufunika kwa minofu kwa amayi m'nkhaniyi. Pochita yoga ndi kupirira asanas, minofu ya thupi imalimbikitsidwa [5]. Pambuyo pa magawo khumi ndi awiri kapena angapo a yoga, mutha kumva kusiyana ndikuwonjezera mphamvu ndi kupirira. Yoga ndi machitidwe ena ndi abwino pomanga minofu, ndipo ngakhale iyi si ntchito ya dumbbell-centric, kulemera kwa thupi kungakhalenso vuto lalikulu kuti minofu yanu ikhale yamphamvu. Minofu yambiri, ndipo koposa zonse, minofu yogwira ntchito kwambiri imatanthauza thanzi labwino la metabolism. Mbali imeneyi siyenera kunyalanyazidwa pamene kuwonda.
Mnzanga Vitalijka LuckyOne13, yemwe wakhala akuchita yoga kwa zaka zingapo, anandiuza momwe yoga imagwirira ntchito pa iye:
"Ndimakonda yoga m'njira yopanda nkhanza yodutsa malire anu ndikutuluka m'malo otonthoza. Yoga imandiphunzitsa kukhala wosamala komanso womvetsetsa zomwe sindingathe kuchita. Pa yoga, ndimadziyerekezera ndekha ndi ine ndekha osati ndi ena. Podziyika ndekha m'malo osiyanasiyana mu yoga, ndimakhala womasuka, osadzinamiza kuti ndiyenera kukhala wangwiro - sindidzakakamiza mimba yanga kuti iwoneke yowonda - simungathe. Chomaliza chomwe ndimaganiza ndikatenga asanas ndikutuluka m'mimba kapena kupindika kwina kulikonse 😉
Ndili mu yoga pano ndi pano. Cholinga changa ndikutsata asanasankhidwe, kudziyika ndekha moyenera, kulimbikira, kupuma mozama, ndikusunga bwino. Izi 1,5 maola pa mphasa ndi nthawi ine ndi yoga ndekha, kumene ine kusiya mavuto ena onse kunja kwa chipinda. Chifukwa cha kulingalira ndi kuyang'ana pa mphindi ino, mutu wanga sumayendayenda kwina, ndipo ndizokongola! Ndikukumana ndi zonse zomwe zilipo. Mukamachita yoga, mutha kukhala ndi ufulu wosankha pakati pa yoga yowonjezereka kapena yopumula, kutengera zomwe thupi lanu ndi malingaliro anu zimafunikira patsiku lomwe laperekedwa. “
Kodi yoga iyenera kukhala yotopetsa?
Anthu ambiri amawona kuti yoga si ntchito yosangalatsa kwambiri yoyandikana ndi mpatuko komanso zamatsenga zakummawa. Kumbali ina, ngati wina ali wopikisana kwambiri komanso wochita masewera olimbitsa thupi, amatha kutenga yoga ngati mtundu wocheperako wotambasula ndipo ndizo zonse. Ndizolakwikanso kuganizira yoga ngati masewera olimbitsa thupi omwe amawotcha ma calories ambiri momwe angathere. Yoga ndi yoposa njira yolimbitsa thupi. Ngati wina alowa mu yoga, apeza kuya komwe kumawapangitsa kukhala odziyimira pawokha. Pang'onopang'ono, pamayendedwe anuanu, popanda kukakamizidwa kosafunikira. Kodi n'chotopetsa kugonjetsa malire anu ndi kulimbitsa thupi lanu ndi kufunafuna mtendere wamaganizo? Yoga ndizovuta zomwe mungathe kudzitsutsa nokha.
Pali mitundu yambiri ndi masitayelo a yoga kotero kuti aliyense adzipezera yekha: Iyengar yoga, Ashtanga yoga, yoga yotsitsimutsa, ya msana, Vinyasa, Bikram, hot yoga, Aerial - yoga yochitidwa pamwamba pa nthaka, pa hammocks za nsalu zoyimitsidwa. denga. Acro yoga - awiriawiri, nthawi zina katatu kapena anayi, yoga yamphamvu, Yin yoga ndi zina zambiri. Ngakhale kuti yoga imachokera ku Chihindu, masiku ano imatsatira zochitika zamakono komanso zosowa za anthu. Mwina muli kale ndi mtundu wa yoga womwe mumakonda, kapena mwina wina akudikirira kuti muupeze.
Kukambitsirana
Mosasamala kanthu kuti mukungoyamba kumene kuganiza za yoga kapena mwakhala mukuchita kwa nthawi yayitali - nthabwala zolimba komanso kudzivomereza nokha zidzakuthandizani kuthana ndi zomwe mukukumana nazo panthawi ya yoga. Poyamba, sizingakhale zangwiro pamene muyika mapazi anu pa mphasa kwa nthawi yoyamba, ndikuyembekeza kusintha kwabwino. Mwambi wakale ndi wakuti madzi amene amabwera poyamba pampopi sakhala oyera. Choncho konzekerani mavuto amene angabwere kuti muphunzire kuwathetsa, osati kuwapewa.
"Kupambana kwa Yoga sikuli pa luso lathu lopanga mawonekedwe, koma momwe zimasinthira momwe timakhalira moyo," TKV Desikachar. Ngati nkhaniyi yakulimbikitsani kuchita yoga, yesani zomwe zingakuwonongeni pochita asanas angapo kuti muyambe. Mwina mudzagwira kuyenda kwanu ndi yoga ndipo chifukwa cha kuchepa kwanu, komanso moyo wanu, udzakhala wosavuta komanso wosangalatsa.
Namaste