Yoga ihwo huno ruzivo rwekuita kwemuviri uye kusunungurwa kubva pane zvakaitika mupfungwa. Vaya vasina kuedza kuita yoga vanorasikirwa nerunyararo rwepfungwa uye kubatana kwepanyama. Kunyange vanokakavara mushure mokuita asanas - izvo zvinonzi zvinowanzoita mu yoga - zvinonzwisisika mukunakidza kunoshamisa kwekudzidzira kwakajeka pamusoro pomuviri wemuviri. Dzidzira hatha yoga yevatangi vekutanga inobatsira chero ipi zvayo nemafungiro emuviri uye chero ipi zvayo yechirume. Usazeza, tora maminitsi gumi nemashanu uye edza kuita mamwe asanas. Tine chokwadi chokuti ivo vachachinja mafungiro ako kwete kwete iwe pachako, asi kunyika. Takaita sarudzo yevhidhiyo zvidzidzo "Yoga yevatangadzi pamba" kunyanya iwe!
Imba Yoga yeVatangisi: mazano uye maitiro ekutanga
Kusiyana kukuru pakati pe yoga nedzimwe nzira dzekurasikirwa kwemazivi uye yemitambo ndeyokuti hapana kune vakunda mairi. Iwe unenge wakazvipira iwe pachako, usina kuyera chiuno chako uye kuzvikudza kwemisumbu. Hapana mubatidzi anomira pamusoro pako uye anoita kuti iwe upike uye usvike ne 5-kilo-gram dumbbells. Yoga haisi makwikwi.
Tichaongorora mitemo ye yoga yevatangi vekutanga:
Kupfekedza zvipfeko zvisina kupfeka izvo zvisingatadzisi kufamba. Zvinonyanya kukoshesa - shati yemitambo ine makapu kubvisa bhiri rinoshungurudza nekusingaperi, mabheki ekutambisa uye masokisi akaitwa microfiber. Ichokwadi kuti t-shirt yakakura uye yeveki dzinodiwa zvakakodzera kumusha.
Zvisinei, vadzidzisi ve yoga vadzidzisi vanokurudzira kuita zvisina shangu: ingava kuchena kana kuti kwete mune zvekurovedza - zviri kwauri.
- Usadya pamberi pemakira kweawa imwe uye usanwa joka nemabiko ekuwedzera - pa yoga hazvina maturo.
- Tora bhodhoro remvura inoshandiswa mumvura kuti uvandudze muviri mushure mokunge uita zvekuita.
- Kufuridza ndiwo mutemo wekutanga we yoga. Usanonoka kubudisa zvinonzwika kana kunyora zvakanyanya - pa yoga zvose zvakaenzana.
- Teerera kumuviri. Kusununguka pfungwa uye zvakakwana zvachose kudzidzisa. Mushure mega wega unofanirwa kupfuura nepfungwa yako, saka yoga yevatangi vekutanga ichapfuura zvakakosha zvakakosha.
- Usapfuurira. Ngationei, Muchidimbu chekuMabvazuva hakuna mamiriro emitambo uye hakuna munhu anokwanisa kumanikidzika kumira muine pose. Kana uwandu hwekurovedza husingakubvumiri kuita izvi kana izvo zvisati zvaitika, zorora. Nokufamba kwenguva iwe unogona kukunda nyore nyore chimiro chemuviri uye chetsika.
- Usashandise panzvimbo dzinotsvedza. Usave wakanyanyisa, utenga chimiro chemafitness ne-anti-slip coating, iyo inobatsira zvose pamhenderekedzo yegungwa, mumitambo yekurovedza, uye kumashandiro epamba, uye yepikiniki.
- Kutanga kuisa chigaro pedyo newe - rubatsiro rwekuenzanisa.
- Ita nzvimbo yaunoda kuita.
Yoga yevakatanga: kufema maitiro
Paridzai mubati uye gara pasi zvakanyarara mukati. Misoro inopinda munzvimbo yejasi kana kungoyambuka semufananidzo uri pamusoro. Dzorera kusimbisa tambo uye ramba wakarurama, chengeta tsoka kusvika pasi, ruramisa mapepa. Bushes pamabvi. Nokuita izvi, iwe pachako uchanzwa kuwedzerwa kwesimba. Edzai ikozvino, uye iwe uchanzwisisa zvakanakira maitiro egaga. Iye zvino ngatitaurire nezve nzira yekufema - gara munzvimbo imwechete.
Mu yoga kupema chete nemumhino. Izvo zvakaoma kune vanotangisa kugadziridza, asi ichi ndicho chinhu chinokosha chemuitiro wose. Kufuridza kwakadzika - kubudisa mweya, zvakare kufema - kubudisa mweya. Dzokorora mabhiriyoni matanhatu ekufema. Teerera kumhepo ichibuda, inonzwika seinzwi regungwa here? Yoga nguva dzose inobatanidzwa nemasikirwo, mune ichi chinyorwa chayo chakavanzika. Mushure mega wega (kuvhenekera) kunotora maitiro matanhatu ekufema. Ndezvipi zviratidzo zvako? Uchiri kunzwa kunzwa kupora kwomuviri here?
Mazano: chengetedza zvishoma nezvishoma uye kwenguva yakareba, pamwe nekunyora. Oxygen ndiyo tsime roupenyu.
Mushure mokunge mhepo inotanga kufema, kunogona kuva nechezuru zvishoma, usatye, izvi zvinowanzoitika kune vanotanga. Ichi chinoshamisa chinoratidza kuti muviri uye uropi "vane nzara" zvishomanana, hausi kudya muviri nemhepo yakakosha zvakanaka. Mushure memakirasi mashoga egaga yevatangi vekutanga, kusateerera kwakakwana kumhando yekufema kuchapfuura.
Yoga yevakatanga, mavhidhiyo zvidzidzo zvekushandisa maimba
Bidala-kriya
Dzidzira kuvhara musana nemasumbu emabhandi emapfudzi, kunoderedza kusuruvara kwemashure mushure mebasa rezuva. Inosimbisa kusununguka kwemashure uye kunogadzirisa maitiro. Inobatsira zvikuru pamatambudziko nemusana uye scoliosis.
Tadasana - nheyo yekumira maitiro
Iko inenge iri nyore chaizvo pakutanga, uye iwe unoda kusvetuka kune rimwe rinotevera. Usaita chikanganiso chisina maturo kune vanotanga. Ichi ndicho chikonzero chevose vakamira seasanas. Iwe unodzidzira kuchengetedza kusinganisa kusingagumi pamwe chete nokufema kwakakodzera. Kuregeredza kuve kwegomo, haungadzidze zvakaoma asanas, uye tsika ye yoga ichaenda yakaoma.
Kana iwe wakasimba pamakumbo ako, svetedza meso ako uye dzokorora kufema-kufema-zvakanyanya kuoma. Pane imwe mhando yakasiyana ye tadasana: paunopindira, simudza maoko ako kumativi ose uye tora umunwe wako kumunwe, uchitambanudza mumupfu. Pakuzorora, idza maoko ako pamwe chete nemuviri.
Tadasana anosimbisa makumbo ake, anogadzirisa mararamiro ake, anosimbisa mbongoro uye anodzidzisa zvipfeko zvekudzivirira.
Yakagadzirirwa pose yevatangisi: base - uttanasana
Ita yega yoga yevatangi vekutanga sevakasununguka sezvinobvira. Kuzadzikisa kukanganiswa kwemazamuro emusana wepamusoro kwemahudyu uye kumira kwemakumbo matanhatu ekufema. Kutsika hakufaniri kukonzera kurwadziwa.
Mutsara wokumuti: kuenzanisa kwekushanda - vrikshasana
Kudzidzira kubva mugoga yoga kukura kuora kwevatangi vekutanga hakusi nyore. Dzidzira kusvikira iwe wakamira zvakasimba pamagumbo rimwe usingatauri uye kuputika kumativi. Muchikamu chekutanga chekudzidzisa, tora chigaro pedyo nemusana wako kuti unzwisise chikamu.
Vrikshasana inowedzera ruvara, inosimudzira metabolism uye inosimbisa masumbu emuviri wepamuviri, chiuno. Muti wemuti ndiwo mudzidzisi wakanakisisa wezvipfeko zvekudzivirira, pamwe chete nekuyera kwepfungwa nemweya.
Dzorera kukanganisa kwemasumbu ose - utthita parsvakonasana
Cherechedza chigaro chemabvi, sezvinoitwa squats, haifaniri kuwedzera kupfuura zvigunwe. Usazadza nyaya yacho kumashure. Usakanganwa, basa racho rinoitwa mumativi ose maviri.
Yeuka kuti yoga inopiwa zvishoma nezvishoma. Haana kushanda kokutanga here? Tora pose yegomo uite zvakare. Kufambira mberi hakudzivisiki. Akabudirira kubudirira? Congratulations! Iwe wakagadzirisa iyo pose kubva mumatambo e yoga akaoma.
Pose imbwa inotarira pasi - adho mukha svanasana
Zita racho harina maturo, asi maitiro ose egaga anotevedzera chimwe chinhu kubva pane zvakasikwa nemhuka. Ichi chiito chevatangi vanodzokorora kufamba kwembwa mushure mokurara, sezvaanotarisa uye anotarisa pasi.
Adho mukha svanasana inounza ropa, izere nemhepo, kuuropi, inogadzirisa pfungwa dzakaipa nekusimbisa. Ngwarira kana iwe uine kuwedzerwa kweropa uye zvinetso zvemwoyo.
Cobra kutsvaga: kudzivirira zvirwere zvemusana - bhujangasana
Sangano re cobra ibhujiang kriya
Yose asanas of yoga anochinja. Usada statics, ita cobra inofamba. Pakufuridzirwa kwekupedzisira iwe unogona kutarisa zvakakwana mumaoko ako uye kukotama mumucheto wakadzika, zvigadziri zvinomanikidzwa kumuviri. Tora 1 kufema kwomweya uye zvishoma nezvishoma kunyura. Bhujanga nenzira inogadzirisa inoita kuti musana uchinje.
Kupenya kwemutsana - ardha madciendrasana
Zvidzidzo zvegaga zvekuga pamba pamusana pemutsana zvichabatsira kukunda kurwadziwa shure uye kunyange kuporesa matambudziko ne intervertebral discs, hernias uye scoliosis.
Pose inotenderera mberi kumakumbo maviri-pachchimotanasana
Ita kusvika pane kutenderera zvakakwana. Usavhima uye usanamatira shure kwako. Kuvata pasi unoda dumbu, zvishoma nezvishoma unopedza zvachose muviri mumuhudyu. Yeuka kuti mu yoga hauri kukwikwidzana nemuvakidzani wekushandura - ndiyo nzira yekuzviziva uye kuzvivandudza.
Pose yemurume akafa kana anorara-shavasana (kurapa muviri)
Zita rakadaro rakaora rinoratidza rugare rwakakwana rwemuviri. Mafungiro akasununguka, zorora musungo mumwe nomumwe uye unakidzwe kunyange kufema.
Pakupedzisira tinopa maminitsi makumi matatu eminiti: "Yoga yeVatambi". Zivhura iwe zvakare! Uye usakanganwa kugovera kubudirira kwako mumashoko.