Wakamboshuva kuchinja hupenyu hwako uye unoramba uchidzidzira here? Saka wadii kuedza bikram yoga. Pano iwe une makumi maviri nematanhatu kutevedzana uye mamwe maitiro ekufema anozobatsira kusimbisa masimba ako. Mushure mekirasi, iwe uchanzwa uchifara uye utano hwakanaka. Iyi nhungamiro ye yoga ine zvinyorwa zvakawanda. Saka nhasi tinongotaura pamusoro pavo. Saka sei iwe uchifanira kudzidzira bikram yoga?
Iko nzira inokodzera vakadzi vane pamuviri here?
Zvakakosha kuziva kuti havasi vakadzi vose vakakodzera iyo nzira. Kana uine matambudziko nemwoyo neropa, ipapo zvakakodzera kushandisa imwe nzira. Kuita muviri kunogona kukonzera mutsivi uye kurasikirwa kwekuziva.
Pakuvamba kwepamuviri, zvakare, usatorerwa nemhando iyi ye yoga. Kunyanya inoshanda kune avo vasina kumboita izvi zvisati zvaitika. Mushure mezvose, muviri wako hauna kugadzirira zviratidzo zvakasimba zvakadaro uye izvi zvinogona kukanganisa kukura kwechibereko. Kana kutakura kuripo, bharamram ichabatsira kubvisa marwadzo uye kusimbisa masimba ako, kunyanya musungo wekubatanidzwa kwechiuno.
Basic principles of bikram yoga
Bikram yoga inonzi "yega yoga". Ive yakagara yakakurumbira muAmerica. Nhungamiro inobatanidza sauna ne yoga. Uyo akawana nzira iyi yaiva mhare yenyika yemitambo muIndia, Bikram Chowdhary.
Apo njodzi yakaitika pamwe nomutambi wacho uye aisagona kufamba zvakanaka, akatanga kutanga mutsva wezvidzidzo zvekudzidzira. Murume wechidiki akaisa chinangwa - kuti adzoke kubva kuvadzidzisi ve yoga. Akave akazvimiririra kunze kwegadziriro yekutambisa maitiro kuitira kuti adzorere simba rake.
Bikram yoga inobva pamhepo inotonhorera yekamuri kana iyo inotyisa, iyo inopisa misumbu yemuviri zvakanaka. Izvi zvinoderedza mukana wekukuvadzwa panguva yekushanda. Chero ani zvake anogona kushandisa nzira iyi asina unyanzvi hwemitambo. Chimwe nechimwe chekushandisa girram inogadzirira mishonga yekuita basa rinotevera. Saka zvakakosha kuita nguva yose uye nguva dzose.
Mushure mokunge imwe neimwe yekurovedza muviri ichitambanudza uye ichidziya muviri, huropi hwemunhu hunowana humwe oxygen, izvi zvinowedzera kuwedzera kwehupfu hunobva mumuviri pamwechete neshuga. Nguva dzenguva dzenguva dzinosimbisa mwoyo yemagetsi uye inovandudza basa rokufema uye musculoskeletal system. Aptootdelenie inotungamirira kukurasikirwa.
Bikram yoga inodzorerazve uye inovandudza muviri. Inobatsira kuporesa matambudziko uye dzimwe zvirwere zvisingaperi. Iwe unogona kuita kuti uwedzere kuchinja uye kupa simba kumuviri. Izvo zvakaoma zvekudzidzira zvinoumba kuzvidzora, kuzvidzora uye kugadzirisa. Iwe uchange uine chinangwa kupfuura kare. Iyo nzira ye yoga inobatsira kutsungirira kushungurudzika. Yakagadzirirwa kune avo vakagadzirira kupika nekuda kwehutano hwavo nekukurumidza kuora muviri.
The Bikram Yoga Technique
Makirasi ose eBikram anofanira kuitika muimba inopisa pa 37-40 degrees. Dzidzo inosanganisira 26 asanas. Ita maitiro mu-high-intensity mode. Usati wadzidziswa, tinokurudzira kuti iwe unwe zvisungo 1 hove hove. Uye mushure mekutora imwe 1 litre yemvura. Nokuti mumaminitsi gumi nemashanu mushure mekugadzirira, zvipfeko zvako zvichava zvose zvakanyorova. Kudzidziswa kunotora 90 maminitsi. Kurongeka kwacho nguva dzose kwakafanana, saka nokukurumidza iwe uchadzidza zvose nemoyo. Kudzidzira zvakanyatsokura zvikamu zvose zvemuviri wako.
Dzidzo dzakaratidza kuti munhu anoshandisa 50% chete yehuwandu hwemapapu ake. Uye uchida bharamram yoga, iwe unotapura mapapu ako uye uwedzere simba ravo, izvi zvichakupa mikana yakawanda. Iwe uchavandudza kutevedza kweropa uye oksijeni inoyerera kuuropi. Kuvonga nemhinga uyu, munhu anogona kubvisa marwadzo asingagumi muzvibatanidzo uye kumashure.
Nzira yekuuraya
Zvakakosha kufunga zvese zvinongororwa zvidzidzo kuti zvive zvakagadzirira izvo zvatinotarisira mukirasi. Hatingazotsanangura zvakazara maitiro, sezvinoita mudzidzisi wenyu, tichakuudzai kuti mumwe nomumwe wavo anoitei nemuviri wako.
Iwe unogona kutanga kutamba yoga chero ipi zvayo. Paunowedzera kuedza kuita basa racho, zviri nani kuti zvigaro zvive. Asi usakurumidza. Zvose zvinoitwa zvishoma nezvishoma. Iwe unokwanisa kunyatsoziva kunyange nzvimbo dzakaoma zvikuru.
- Pranayama. Chiito chekutanga chinotarisirwa kupfugama. Inobatsira muviri wako kunonoka uye kunodzikisa manzwiro ekutya.
- Ardha Chandrasana. Munguva yekuvhima, mishonga yemimba inosimbiswa, inobatsira nekurapa kwepakati pemhepo.
- Utkatasana. Kutenda nebasa iri, mitsipa yemakumbo, mahudyu uye mapepa anobudiswa nemukadzi. Pain mushure unoenda.
- Garurasana. Iyo inovandudza kushanduka kwemuviri wako, inosimbisa maoko emaoko, mimba uye pelvis uye inovandudza kupararira kweropa.
- Dandayamana-Yanushirasana. Ichi chiito chinobatsira chirwere cheshuga mellitus uye chinosimbisa tendons uye hamstrings.
- Dandayaman-Dhanurasan. Kutenda nekugadziriswa uku, hupenzi hwemasipiresi hunowedzera uye ropa rinopa kumapapu nemwoyo wemunhu zvinokurudzirwa.Pisipo inobatsira nekuenda kumwedzi.
- Tuladandasana. Iwe unovandudza kushandiswa kweropa kwemuviri wose, kudzivirira matambudziko nemwoyo yevasimba system uye kusimbisa maronda emhuka.
- Dandayamana-Bibhaktapada-Paschimottanasana. Iyo pose inobatsira kutsungirira kuora mwoyo nekuvandudza pfungwa yako.
- Trikanasana. Ichabatsira nemarwadzo nematambudziko panguva yekuenda kumwedzi. Inobatsira nekurwadziwa mumapapiro.
- Dandayamana-Bibhaktapada-Yanushirasana. Inobatsira kuchengetedza tsika yakanaka, inobata chando uye inoderedza marwadzo nemigraines. Muzhinji, anoporesa chirongwa mumuviri.
- Tadasana. Pose inokurudzira kutambanudza kwako, kuenzanisa uye kugadzirisa. Kununura kusaora mwoyo mudumbu.
- Padangustasana. Inobatsira kuwana hukama hwemweya, unonzwa kubatana pakati pemuviri nepfungwa. Inosimbisa masangano asina simba, inovandudza mararamiro ako.
- Shavasana. Inogadzirira kudzidzira pasi.
- Pavanmuktasana. Kunogadzirisa basa regumbo rekudya, rinodzivirira marwadzo e anorexia nekudzivirira.
- Pose Kugara. Inobatsira kuchenesa muviri wehupfu.
- Bhuangasana. Inovandudza basa remaimwe nhengo mumuviri, inosimbisa musana.
- Salabhasana. Kutenda nebasa iri, matanho ako nehudyu zvinowedzera.
- Purna-Salabhasana. Kuita muviri kunowedzera kushandiswa kweropa.
- Dhanurasan. Inobatsira nekurwadziwa shure uye inosimbisa musuru hwepamusoro.
- Supta Vayrasan. Inokurudzira mishonga yekumucheto kumashure, inomesa misumbu yemudumbu nemahudyu, uye inodzivirirawo mutsara.
- Ardha-Kurmassan. Inodzosera muviri, inovandudza chiyeuchidzo uye ndiko kudzivirira kwemafi.
- Wasted. Inobatsira zvakakwana kuzarura chifuva uye kunobatsira kuderedza kushungurudzika.
- Sanangasana. Inovandudza kuyerera kweropa kusvika muuropi, kusimbisa masumbu emashure.
- Yanushirasana-Pashimottanasana. Inovandudza kushanduka kwemupfungwa, kunowedzera kupararira kweropa.
- Ardha-Matsuendrasana. Rinoshandura zvachose musana uye rinowedzera kupararira kweropa mumuviri, rinobvisa kuvhara.
- Kapalbhati in Vairazan. Pakupedzisira pose inopa kujekesa kwepfungwa uye inobvisa tsvina kubva mumuviri.
Bikram yoga inzira yakakomba, asi iwe uchagadzirisa nayo. Inogona kukubatsira kuti uwane mikana mitsva yemuviri wako.