1 - Nei Uchifanira Kutanga Zuva Rako Ne Yoga
Mangwanani kunotyisa. Kurumuka uye kuenda kune imwe yezvinhu zvakaoma zvikuru zvaunosangana nazvo zuva rose. Mangwananiwo anowanzova akazara-kuzadzwa ne---list list uye yekupedzisira-minute snafus zvakagadzirirwa kugadzirisa mafungiro ako.
Mashoko akanaka-pane nzira iri nani. Kana uchikwanisa kuveza maminitsi gumi nemashanu chete kuti unakidzwe nemaminitsi gumi eCorePower Yoga kuyerera kutevedzerwa nemaminitsi matatu akagara akafungisisa, iwe unogona kunge wakagadzirira mupfungwa uye mumuviri kugadzirira zuva rako rose nerukudzo. Maminetsi mashomanana ekuderera-masimba mashoma anogona kubatsira kuti ropa rako rikurumidze, apo zvidzidzo, kusanganisira mhete dzakabudiswa mu Journal of Alternative uye Complementary Medicine muna 2005, zvinoratidza kuti kufema yogic uye nzira dzinoita kuti zvive nehutano hwehutano hwepfungwa dzinosanganisira kuwedzera kushushikana kwepfungwa uye kufunga kwepfungwa.
CorePower Yoga's Senior Vice President we Programming, Heather Peterson, akasika tsika iyi yemaminitsi gumi ekufamba kwemazuva ano-pick-me-up, kupedzisa neminyore, maminitsi matatu akagara akafungisisa. Maererano naPetererson, "Maminitsi matatu ekufungisisa ave akaratidzwa kutonga mafungiro uye kuvandudza kufunga kwakanyanya, saka kutanga zuva ne nguva pfupi yakanyarara kunobatsira iwe kuti uite kufunga zvakajeka sezvaunosangana nezvinetso zvezuva."
2 - Tsika Sun B
Tanga muimbwa yakadzika nekudzvinyirira mumatende ako uye mabhora etsoka dzako sezvaunoshandisa mimba dzako kuti usimudze mahudyu ako kumatenga, sekunge iwe uri kurongedza "V," kunonyanya kureba kwenguva refu pamusoro pemakumbo akarurama. Dzokera gumbo rako rokurudyi shure kwako, kuti uise imbwa ine mitsipa mitatu , tora danho rakakura mberi nerutsoka rwako rworudyi, uchirima pakati pezvanza zvako kuti uende kunzvimbo yakadzika pose.
Iva nechokwadi chekuti zvigunwe zvepamberi zvinotarisana mberi uye kuti chitsitsinho chako chinopindirana nechemberi chechitseri chako kana kuti chechipiri chetsoka dzako. Shandura tsoka dzako kumashure kune rimwe duku mberi. Bend bondo rako rakatarisa kuitira kuti rive rakananga pamusoro pechitsinho chako chepamberi pane 90 degree degree. Simbisa nheyo yako uye uchengete makumbo ako akagadziriswa panzvimbo apo iwe unosimudza maoko ako kubva pachigamba uye uende panzvimbo yakamira muhondo 2 . Gadzirisa mapepa ako pamusoro pemapuno ako uye fukuta mapepa ako epfudzi musati wasvika pakona imwe mberi kwemukati, uye imwe kumushure kwekamuri.
Isa maoko ako kumashure pamatare usati watanga rutsoka rwako rworudyi kumashure imbwa yakadzika. Dzokorora kune rumwe rutivi, kubata nzvimbo imwe neimwe mumakwikwi maviri kusvika matatu anofema.
3 - Shingairira Plank
Maererano naPetererson, "Purogiramu yemapuranga ndeimwe ye" yakakwana " yekuita maitiro anoshandisa maziso ose emumwoyo wako kusanganisira abs, kumashure, uye mahudyu, uyewo kuvaka shanje uye simba remuviri. tanga, ezvo uvakire kuminiti imwe apo iwe unowedzera simba. "
Svetera pamubhedha wako uye shandisa maoko ako paunenge uisa zvidzitiro zvako pasi pemapfudzi ako uye zvigaro zvako zvakagadzikana pamat. Tora mamakumbo ako kumashure kuitira kuti zviuno zvako zvienderane nezvitsitsinho zvako uye musoro, muviri wako unoita mutsara wakarurama. Tora mahudyu ako pasi uye tora bhomba rako kumucheto wako kuti uise pfungwa yako. Bata chero bedzi iwe unogona nehuwandu hwakanaka.
4 - Chimiro Chimiro
Peterson anoti, "Izvi zvinomira-kuenzanisa pose zvinovhura rutivi uye kumashure kwechiuno chako uye kunononoka gumbo rako uye gumbo rinokonzera.
Mira yakakwirira, tsoka dzako dzakasimwa chiuno-kure kure, mabvi ako akadzikama. Shandisa uremu hwako kuruboshwe uye udzokere muchiuno chako zvishoma kuti udzikise nzvimbo yako yekuvhiti. Simudza rutsoka rwako rworudyi kubva pasi uye shandisa maoko ako kuti utungamirire chiuno chako chepamusoro uye nechokumucheto kwebandauko rako rokuruboshwe, uchiita "4" nemakumbo ako sezvo iwe uchibvumira hupi yako yekurudyi kuti uzarure kunze. Kubva pane izvi, shandisai muhudyu mushure mokukotamisa bheji renyu rezasi, muchidzikisa muchigadziro chegumbo rimwe chete. Apo unonzwa wakadzika kutambanudza kuburikidza nehudyu yako yekurudyi uye glute, ita chigaro chacho, uye kana uchikwanisa, uise zvanza zvako kunzvimbo yekunyengetera pamberi pebhokisi rako. Pashure pemamwe maviri kusvika katatu kufema, nyatsotarisa kushandura chikamu chekudzokera kumira. Dzokorora kune rumwe rutivi.
5 - Bridge Pose
Kana iwe wakambozvibvunza kuti nei bhiriji pose rakakosha kuita, Peterson yakawanda kwazvo inofungidzira iyo, "The Bridge Pose inoshandiswa iyo inobatsira kugadzirisa hurongwa hwako hwemitsipa, kuzarura mapepa ako nepamusoro kumashure. , uye apo iwe unowedzera simba, unovaka kusvika 10 kufema. "
Nhema pamusana wako nemabvi ako akadzikamisa, tsoka dzako dzakasimwa pamubhedha-chidimbu-kure. Shandisa gorosi yako uye nheyo yako kuti usimudze mahudyu ako, uchivamanikidza kusvika padenga. "Famba" mapepa ako epfudzi pedyo pedo nemumwe pasi pemuviri wako, Clasp maoko ako pamwechete pasi pako kuti usimbise kubatana kwemashure ako kumashure. Bata chigaro apo uchifema zvishoma nezvishoma, zvino osunungura.
6 - Classic Supine Twist
Kana iwe usati wamboedza classic supine twist , iwe uri kurasikirwa. "[Ichi chiitiko] chinosunungura zviduku zvishoma pakati pezvikamu zvemupenya zvinoshandura kune hurongwa hwako hwemitsipa uye kusunungura mahudyu ako okunze uye kumashure," anotsanangura Peterson.
Nhema pamusana wako, makumbo ako akawedzerwa, maoko ako akaenderera kune rumwe rutivi, zvanza zvako pasi. Tora mabvi maviri kumabvi ako, mabvi pamwe chete, uye sezvaunodaro, svika ruoko rwako rworudyi pamuviri wako, uise ruoko rwako kune imwe kunze kwebandauko rako rokuruboshwe. Kuita kuti uchengetedze kuruboshwe rwako mushure mekubatana nemucheka, zvinyoronyoro ufukidze mabvi ako mumuviri wako kurudyi, kuumba musana wemakumbo sezvaunoshandisa ruoko rwako rworudyi kuti ubatsire kutungamira. Zvakanaka kana mabvi ako asingaiti pasi. Paunenge wakanganisa kusvika iwe unogona, tendeuka musoro wako kutarisa pamusoro pefudzi rako rekuruboshwe. Bata mbiri kusvika katatu mapfupa asati adzoka kune rumwe rutivi.
7 - Savasana
Mhedziso yekupedzisira mumaminitsi gumi ekugovera yoga ndiyo savasana , kana zvitunha pose. Maererano naPeterson, iyi iri nyore "Anokudzidzisai mukuzorora zvakashata uye anoshanda kuvhara pfungwa yako sezvo muviri wako unobatanidza kufamba kwekutenderera uye mararamiro awakangogadzira mukuita kwako."
Zvose zvaunoda kuita ndezvo zvakanyarara pamusana wako, tsoka dzako dzichibhururuka kunze uye zvanza zvako zviso zvakatarisana-uye zvichizaruka. Fema zvakasununguka uye unakidzwe nekudzikama kwemasekondi makumi matatu.
8 - 3-Minute Akagara Anofungisisa
Mushure mokunge musunungure kubva savasana, inguva yekufungisisa kwenyu kwemaminitsi matatu. Tanga nekuisa timer kuitira kuti usapedzisa kutarisa awa. Kana zvadaro zvaitika, gara pasi pamucheka kana kupetwa tambo nemusana wako uye chiuno kune rusvingo. Yambuka makumbo ako nyore nyore kugara , ipapo zorora maoko ako pamahudyu ako uye usvinudze meso ako. Kuti uise pfungwa dzako, Peterson anotsanangura, "Chengetedza kufema kwako uye kunyarara uverenge kune mana neine inhale yose uye exhale. Gara kwemaminitsi matatu kana kusvikira nguva yako ichienda, uye gadzirira zuva rinoshamisa!"
> Sources:
> Brown RP, et al. "Sudarshan Kriya Yogic Inopisa Mukurapa Kwepfungwa, Kufunganya, uye Kuora Mwoyo: Chikamu I - Neurophysiologic Muenzaniso" Journal of Alternative and Complementary Medicine (Feb. 2005): Vol. 11, Nha. 1, mapeji 189-201.
> Brown RP, et al. "Sudarshan Kriya Yogic Inopisa Mukurapa Kwepfungwa, Kufunganya, uye Kuora Mwoyo: Chikamu II - Clinical Applications uye Mirayiridzo," Journal of Alternative uye Complementary Medicine (Aug. 2005): Vol. 11, Nha. 4, mapeji 711-17.
> Kirkwood G, et al. "Yoga Yekuzvidya Mwoyo: Ongororo Yakarongeka yeUtsvakurudzo," British Journal ye Sports Medicine (Dec. 2005): Vol. 39, Nha. 12, mapeji 884-91.