Mukati
Kana iyo yoga isati yambokutendeudzira iwe uye uchipokana nekunzwika kweizwi iri, ndozvaunofanirwa kutarisa izvi zvakawandisa - neziso rine nyasha. Pamwe unosanganisa yoga neterevhizheni kana yemagazini inovhara, uko vasikana vadiki uye vadiki vanokwanisa kuchinjika miviri yavo. Unofunga kuti hazvisi zvako. Wakafuta. Iwe unotya kuti hauzokwanisi kugamuchira zvakanaka uye kubatisisa mune zvimwe zvinzvimbo. Pamwe wakatomboedza kuda kuziva, asi wakakanda mapfumo pasi nekuti waive wakapusa. Stop! Mira. Nyatsotarisa kune anotevera mabhenefiti eyoga. Zvichida ruzivo urwu ruchachinja pfungwa dzako nezve yoga.
Heano 7 zvikonzero nei uchifanira kudzidzira yoga paunenge uchirasikirwa uremu:
1. Yoga inokudzidzisa kudzora manzwiro uye kudzora manzwiro ekudyisa
Kuparadza kukuru kwehuremu hwemukadzi hunobudirira kudya kwemanzwiro. Kana iwe uchinzwa kushushikana, kutsamwa, kana kusuwa, iwe unova nyore nyore kudyiswa mupfungwa. Kana iwe uri munhu anotora nyaradzo mukudya yakakwira-koriori chikafu, iwe unonyatsoziva kuti tsika iyi inouraya inotungamirira kune uremu uye kuzvidemba. Kana iwe wakanamatira mune ino hutsinye denderedzwa rekudya manzwiro, edza yoga pachinzvimbo cheimwe chokoreti yekunyaradza.
Yoga ichakubatsira kuti uwedzere kuziva muviri wako uye kufema. Sezvaunonamatira kune yega asana mu yoga, unodzidza kuzvidzora uye kuzvidzora. Iwe unowana simba raunogona kushandisa kubva pameti kutonga manzwiro ako. Nguva inotevera iwe wakaora mwoyo uye wakamanikidzwa, tora maminetsi mashoma ekudzidzira yoga pane kusvika kune yakakora chikafu chekunyaradza. Haafanire kunge ari mafambiro akaomarara kana kutevedzana kwakareba - maminetsi gumi nemashanu chete anokwana. Pamateti, iwe unozotarisa pane muviri wako nekufema. Paunozorora panguva yeyoga, zviri nyore kwauri kutarisana nematambudziko ako uye chido chekudya manzwiro ako sezvaunobvisa kushushikana kubva mumuviri wako.
2. Yoga inoderedza mazinga e cortisol, kuwanda kweiyo inogona kutungamirira pakurema
Kuwedzera kwekushungurudzika kwekusingaperi kunokuvadza muviri uye chimiro. Iyo yakareba yakareba yakakwirira ye cortisol inowedzera chido uye inokurudzira kuunganidza kweadipose tissue, kunyanya munzvimbo yedumbu [1].
Yoga inobatsira kudzoreredza kushushikana uye kusagadzikana nekuita iyo parasympathetic nerve system - inopa mhinduro yekuzorora kwemuviri. Kunonoka, kufunga kufema kwakabatanidzwa neasanas kunoshandiswa kumisa iyi system. Pamusoro pezvo, panguva yeyoga, iyo parasympathetic tsinga sisitimu inotumira masaini kumasero ari mumuviri - ichiwedzera manzwiro ekuzorora. Munguva yechikamu cheyoga, muviri wako wese uri munzvimbo yekuzorora kwakadzama.
Zvidzidzo zvakawanda zvinosimbisa kuti yoga inonyatso kudzikisa cortisol mazinga uye ine mhedzisiro yakanaka kune vakamanikidzwa uye vakaora mwoyo vanhu [2,3].
3. Yoga inobatsira kugadzirisa endocrine system
Dr. Julia Melamed uye Dr. Sara Gottfried vanokurudzira yoga mumatambudziko ehomoni. Yoga inomira inoenderana nekuziva kufema kuwedzera uye kuderedza kudzvanywa mune chaiwo maglands. Uye zvakare, panguva yeyoga, kuyerera kweropa uye zvinovaka muviri zvinowedzerawo munzvimbo idzi. Yoga zvinzvimbo zvinokurudzira uye kuenzanisa mabasa ekuvanzika emukati maglands, anotsigira endocrine system kuti ishande zvakanyanya.
Kana muviri uine hutano uye endocrine system ichishanda zvisina mhosva, kurasikirwa nehuremu zvakare kunova nyore. Yoga inovandudza mashandiro eiyo endocrine system inonzi hormonal yoga. Kana iwe uchitambura nePCOS, thyroid matambudziko kana PMS, uye kuchinja kudya kwako hakuunze mhedzisiro inotarisirwa, edza kutsigira muviri wako neasanas yakakosha inogona kubatsira kudzoreredza basa remahomoni ako. Zvichida yoga ndiyo pikicha inoshaikwa mukuvandudza hutano hwako. Rangarira kuti yoga ingori yekuwedzera pakurapa, kwete chikamu chayo chikuru.
4. Yoga inovandudza kunaka kwekurara, mushonga wekushaya hope
Kurara zvakanaka chinhu chinodiwa kuti udzike uremu hunobudirira. Kushaikwa kwechiyero chakakwana chekurara kunokonzera kuwedzera kwe secretion yehomoni yenzara - ghrelin uye kuderera kwe satiety hormone - leptin, izvo zvinoita kuti zvive zvakaoma kuwana kunzwa kwekuzara. Zvakanyanya kuomera vanhu vane hope kudzora zvishuwo zvavo. Insomnia haisi nyaya yezvinetso zvehuremu chete, ine kukanganisa kwakashata pahutano hwemuviri wako wose.
Yoga inouya kununura vanhu vane dambudziko rekurara. Zvidzidzo zvakawanda zvinosimbisa kubatsira kunoita yoga pamatambudziko ekurara [4]. Kana iwe uchinetseka kurara kana kumuka kazhinji pakati pehusiku, edza imwe yekuzorodza yoga inomisa usati waenda kunorara kuti ugare wakasununguka uye wakadzikama. Zvichida nekuda kweizvi iwe uchawanazve kugona kwekubudirira, kurara patsva.
5. Yoga inobatsira mukukudziridza kuzvidzora uye kufunga
Kana iwe uchiwanzoita chimwe chinhu usingafungi zvakanyanya, ita usina kufunga, idya chimwe chinhu pane autopilot usingatarise pane chiitiko zvachose - unoda yoga kuti udzidze kungwarira. Unogona kushandisa yoga kuzvitarisa iwe, muviri wako uye hupenyu hwako. Kutenda kune yoga, iwe unoshanda iwe pachako, unova yako yekukurudzira. Kana iwe ukatanga kudzidzira yoga nguva dzose, iwe uchadada newe kuti unokwanisa kutsungirira.
Yoga ichakudzidzisa nzira yekusvika padanho repamusoro rekufambira mberi uye kukunda zvaunogumira. Kutenda kune yoga, iwe unotarisa pane zviri pano uye izvozvi, haurasike mune zvakapfuura uye ramangwana. Yoga inogona kukupa maturusi ekutarisana nehupenyu nekusaziva kugadzikana uye kufunga. Yoga ichakudzidzisa iwe kuzvidzora kunodiwa panguva refu yekurasikirwa uremu.
6. Yoga inokudzidzisa kugamuchira muviri wako
Kana chido chako chekuderedza uremu chichibva mukusagutsikana uye kushayikwa kwekuzvigamuchira kwakazara - unotambura nekusagadzikana kwemukati. Kusagutsikana uku kunogona kukutadzisa kunzwa wakasununguka, kufara uye kuva nerugare. Yoga ichaita kuti uone kuti iwe wakanaka sezvauri. Kana usina simba uye kuzvinyima, haufaniri kuchinja kana kunzwa uine mhosva. Iwe hautombodi kuderedza uremu kana iwe wakanamatira mune inoparadza nzira yekuve pakudya zvachose.
Kutenda kune yoga, iwe uchawanazve rugare rwemukati. Ndiko kuzorora uku - uku kuzvigashira kusingaite - ndiko kunoita kuti uzvichengete zviri nani. Kwete nekuti iwe unoda kuve mudiki, uye kwete nekuti iwe unoda kufadza vanhu vakakukomberedza. Yoga ichakudzidzisa iwe kuzvitarisira iwe, kune inowirirana kubatana kwemweya nemuviri. Zvichida nenzira iyi inogamuchirwa zvizere, kuonda kuchava nyore. Uye kunyangwe iwe ukasadzikira uremu - neyoga iwe zvechokwadi uchave uine hutano uye nekufara 😊
7. Yoga inosimbisa uye inovaka tsandanyama
Ndakanyora nezvekukosha kwemhasuru kuvakadzi munyaya ino. Nekudzidzira yoga uye kutsungirira asanas, mhasuru dzemuviri dzinosimbiswa [5]. Mushure megumi nemaviri kana kuti mayoga zvikamu, unogona kunzwa mutsauko uye kuwedzera musimba uye kutsungirira. Yoga uye mamwe maitiro akanakira kuvaka tsandanyama, uye kunyangwe iyi isiri dumbbell-centric chiitiko, huremu hwemuviri hunogonawo kuve dhiri rakakura kuita kuti tsandanyama dzako dzisimbe. Mamwe mamhasuru, uye zvakanyanya kukosha, mhasuru dzinoshanda dzinoreva hutano huri nani hwemetabolism. Ichi chikamu hachifanirwe kufuratirwa kana uchirasikirwa uremu.
Shamwari yangu Vitalijka LuckyOne13, anga achidzidzira yoga kwemakore akati wandei, akandiudza kuti yoga inoshanda sei paari:
"Ini ndinoda yoga nenzira isiri yehasha yekuyambuka miganhu yako uye kubuda munzvimbo yekunyaradza. Yoga inondidzidzisa kuva nehanya uye kunzwisisa kune zvandinogumira. Munguva yeyoga, ndinozvifananidza neni chete uye kwete kune vamwe. Nekuzviisa munzvimbo dzakawanda dzakasiyana muyoga, ndinonzwa ndakasununguka, ndisinganyepedzeri kuti ndinofanira kunge ndakwana - handingamanikidzi dumbu rangu kuti riite serakatetepa - haugone. Chinhu chekupedzisira chandinofunga nezvacho kana ndichitora asanas idumbu rangu rinobuda kunze kana chero mamwe mapete 😉
Ndiri muyoga pano uye zvino. Chinangwa changu chiri pakutevera asana yemudzidzisi, kuzviisa pachangu zvakakodzera, kutsungirira, kufema zvakadzika, uye kuchengeta mwero wangu. Aya maawa e1,5 pamateti inguva yangu uye yoga ndega, kwandinosiya mamwe matambudziko ose kunze kwekamuri. Nekuda kwekufunga uku uye kutarisa pane iripo nguva, musoro wangu haudzungairi kumwe kunhu, uye zvakanaka! Ndinosangana zvizere nezviripo. Paunenge uchidzidzira yoga, unogona kuve nerusununguko rwekusarudza pakati peyakanyanya kana yekuzorora yoga, zvichienderana nekuti muviri wako nepfungwa zvinoda chii pazuva rakapihwa. “
Yoga inofanirwa kufinha here?
Vanhu vazhinji vanowana iyo yoga isinganakidze chiitiko chakatarisana nekakete uye yekumabvazuva zvemashiripiti. Kune rimwe divi, kana mumwe munhu ari kukwikwidza uye kuita zvemitambo, vanogona kubata yoga semhando isingakoshi yekutambanudza uye ndizvo zvese. Iko kukanganisawo kufunga yoga sechirovero chakagadzirirwa kupisa macalorie akawanda sezvinobvira. Yoga inenge inopfuura nzira yekusimbisa muviri. Kana mumwe munhu akapinda muyoga, vanozowana kudzika mairi kunozoita kuti vave vhezheni iri nani yavo. Zvishoma nezvishoma, pamwero wako pachako, pasina dzvinyiriro isiri madikanwa. Zvinofinha here kukurira ganhuriro dzako wokuvandudza simba romuviri wako ndokuronda rugare rwendangariro? Yoga ndiyo mhando yedambudziko raunogona kuzvipikisa iwe pachako.
Kune marudzi mazhinji uye masitaera eyoga zvekuti munhu wese achazvitsvagira chimwe chinhu: Iyengar yoga, Ashtanga yoga, regenerative yoga, yemusana, Vinyasa, Bikram, hot yoga, Aerial - yoga inodzidzisirwa pamusoro pevhu, pamachira mahammocks akarembera. sirin'i. Acro yoga - vari vaviri vaviri, dzimwe nguva mumatatu kana mana, simba yoga, Yin yoga uye akawanda, akawanda akawanda. Kunyangwe iyo yoga yakabva kuHinduism, nhasi inotevera maitiro emazuva ano uye zvinodiwa nevanhu. Zvichida iwe unotova nemhando yaunofarira yeyoga, kana pamwe imwe yakamirira iwe kuti uiwane.
Summation
Kunyangwe iwe uchangotanga kufunga nezve yoga kana wanga uchidzidzira kwenguva yakareba - dosi yakasimba yekuseka uye kuzvigamuchira iwe pachako ichakubatsira iwe kubata nekuzvionera iwe pachako panguva yeyoga zvikamu. Pakutanga, zvingave zvisina kunyatsonaka kana iwe ukaisa tsoka dzako pamateti kwekutanga, uchitarisira kuchinja kune zviri nani. Chirevo chekare ndechekuti mvura inotanga kubva papombi haina kujeka. Saka gadzirira matambudziko achamuka kuitira kuti udzidze kuakunda, kwete kuanzvenga.
"Kubudirira kweYoga hakusi mukugona kwedu kuita chimiro, asi kuti inoshandura mararamiro atinoita hupenyu hwedu," TKV Desikachar. Kana chinyorwa ichi chakukurudzira kuti uite yoga, edza izvo zvinokukanganisa nekuita mashoma asanas ekutanga. Zvichida iwe uchabata yako wega kuyerera neyoga uye nekuda kweizvi kuonda kwako, uye kunyangwe hupenyu, huchava nyore uye hunonakidza.
Namaste