Mazano eYoga Vatangi vekutanga uye Mazuva ekuRonga Mazuva 30
Kusarudza kuti unoda kutanga kuita yoga ndiyo danho rokutanga. Iyezvino unoda kutevera nekuwana yega yega yekirasi uye yekuita yoga kumba. Ona kuti ungatora sei matanho anotevera uye utange kufara nezvinofadza uye zvinobatsira zve yoga .
Sarudza Yoga Type
Uchaona kune marudzi akawanda ega yoga makirasi, uye mamwe haazove akakodzera kutarisa unhu hwako uye hutano hwepanyama.
Tora maminitsi mashomanana kutarisa muongororwo wemayero ye yoga . Kune vatangisi vakawanda, hatha kana vinyasa kirasi ichave yakakodzera kwazvo, zvichienderana nokuti iwe unoda zvishoma here kana kuti zvakakurumidza kudzidza kirasi. Aya ndiwo maitiro ekutanga, uye iwe unogona nguva dzose kuedza chimwe chinhu chechipiri gare gare.
Kunyange zvazvo mabhuku akawanda ega yoga uye mavhidhiyo aripo, hapana chinotsiviwa nekudzidza zvakananga kubva kune mudzidzisi wakanaka mukirasi yegaga. Kana iwe usingakwanisi kusvika kukirasi ye yoga, tanga nevhidhiyo ipi zvayo yevatangi, sezvo izvi zvichakupa zviratidzo zvakawanda zvekutevera kupfuura bhuku.
Tsvaga Chikoro
Iwe unogona kuwana kirasi yegaga munharaunda yako nekutsvaga mimwe mapepa emamwe mapepanhau kana magetsi ekunyora. Kana iwe uri wekurovedza muviri , vazhinji vanopa zvikoro zvegaga. Iva nechokwadi chokuti iwe unotanga nedzidzo yepamusoro yekirasi; kutsvaga mudzidzisi akanaka achakubatsira iwe kubatana nayo. Kana iwe usingagoni kudonha nemudzidzisi wekutanga waunoenda, ramba uchiedza kusvikira wawana iwe waunoda.
Zvaunotarisira paKirasi Yoga
Pazuva rokutanga, haufaniri kuuya nehuwandu kunze kwezvimwe zvipfeko, zvinoputika.
Verenga pamusoro pekushandisa yegaga yaunosangana nayo. Kazhinji dzimba dzine ma yoga matsamba anogona kukodzwa.
Muchikoro chega yega yoga, vadzidzi vanoisa matsi avo akatarisana nechepamberi yekamuri (kazhinji vanozivikanwa neatari duku kana kuti mumatevedzeri omudzidzisi) mune girasi rakasununguka. Zvakanakisisa kuti usatambanudza matanho ako neaya ari pedyo nawo nokuti iwe nomuvakidzani wako munoda imwe nzvimbo mune zvimwe zviitiko.
Vadzidzi vanowanzogara munzvimbo yakasimudza mitambo ichimirira kirasi kutanga kana kuita zvinyoro zvishoma.
Heino maitiro aanoita kirasi inoyerera:
- Mudzidzisi anogona kutanga chikoro nekutungamirira kirasi mukuimba "om" katatu. Zvichienderana nemudzidzisi, pangave nekufema kunopfurikidza kana kufungisisa kwenguva pfupi pakutanga kwekirasi.
- Izvi zvinoteverwa nekudziya-kukonzera, zvinowedzera simba, zvino kutambanudza, nekuzorora kwokupedzisira . Penguva ipi zvayo, tora mukana wevana kana uchida zororo.
- Dzimwe nguva mudzidzisi anoenderera kumudzidzi mumwe nomumwe panguva yekuzorodza kwekupedzisira uye anovapa mushomanana. Vazhinji vadzidzisi vanopedza kirasi pamwe nedzimwe rutivi rwemaawa.
- Ziva kuti iwe unogona kunge uchitambudzika zvishoma pazuva mushure mekirasi yako yekutanga.
Mazuva 30 Yoga Pamba
Yoga inoratidzika kunge iri kwose kwose asi inogona kuva yakasimba kubuda mumate uye kutanga kuisa pamwe chete. Iyi purogiramu yemasikati 30 yakagadzirirwa kukuita iwe nekupa maitiro ega yoga routines zuva rega rega nekuisa purogiramu yekuwedzera kuoma kushanda. Kana ukangotanga kunakidzwa nezvinhu zvose zvegaga, iwe unoda kuramba uchiita, saka ita iyi mwedzi wokutanga wehupenyu hwako hutsva se yogi.
Mazano okutanga:
- Iwe unoda maminitsi gumi nemashanu kuti uite tsika yako yezuva nezuva uye maminetsi makumi matatu nemakumi matatu nemashanu kuti uite maitiro ako akawedzerwa.
- Inzwa wakasununguka kuwedzera mamwe maitiro kune zvaunoita zuva rega rega kana uine nguva.
- Iwe unogona nguva dzose kutora kirasi yegaga pane nzvimbo yako yakareba yemisha kana iwe uchida.
- Usaodzwa mwoyo kana iwe ukasvetuka zuva rerongwa rakarongwa. Ingotangazve purogiramu yako zuva raitevera.
Yoga hairevi midziyo yakawanda, asi kune zvinhu zvishomanana zvaunoda kuunganidza nguva isati yasvika. Chokutanga uye chikuru ndeye yoga mat . Vatangi vemitambo vanoita pamba vanogonawo kubatsirwa nekuve nebhande, bhanhire, nehombodo inobata.
Ziva Kuziva Zuva Rako Rakatarisa uye Zuva Rokukwazisa Kuratidzika
Iyi nzira yezuva nezuva ichava mushure wekuita kumba kwako.
Izvi zvinogona kuitwa mumaminitsi gumi nemaminitsi gumi nemashanu uye zvakagadzirirwa kumutsa musana wechipfuva, kununura marwadzo maduku, uye kutambanudza maruva. Kuita izvi kutambanudza mangwanani ndeimwe nzira yakanaka yekuita kuti zuva rako riende. Iwe unozoita chiitiko ichi zuva rega rega kwemazuva makumi matatu anotevera kuti uchengetedze kuenderera kwekuita kwako pakati pemaitiro akawanda kwenguva yakaitwa katatu pavhiki.
Kukwazisa kwezuva kuchaumba hwaro hwechitatu yako yevhiki nevhiki yega yoga routines. Inogona kutarisa kuvhiringidza pakutanga, asi ichakurumidza kuva yechipiri.
Zuva Rimwe
- Kushamwaridzana nemitambo yako yezuva nezuva, kupedza matanho 1 kusvika ku 5 ekutevedzana.
- Wedzera pamatatu ekukwazisa kwezuva.
- Shandisa maminitsi mashomanana achizorora muchitunha pose.
Vhiki Yako Yokutanga
Pamusoro pevhiki yako yekutanga, iwe uchaita zuva rega rega kutenderera zuva nezuva. Wedzera muzuva kukwazisa zuva rimwe nerimwe. Rongedza kuisa maitiro akamira uye ugere zvakatambanudzwa kuti uite nguva yakareba yekushanda kanenge katatu pavhiki. Usakanganwa kupedza maminiti mashomanana muchitunha pose pamagumo ega rega.
Funga nezve nguva ipi yezuva iwe unoronga kuita zvaunoita. Zvakanaka kuzviita mangwanani kana iwe uine nguva kuitira kuti iwe utange kutanga zuva rako rakatambanudzwa uye kusanetseka-asi, asi sarudza nguva yakakunakira iwe .
Purogiramu yevhiki yekutanga:
- Zuva 1 : Kurongedza Zuva Nezuva Zvose + 3x Zuva Rokukwazisa
- Zuva repiri : Zuva rezuva rega rekutarisa + 3x Zuva Rokukwazisa + Rakataridzika
- Zuva rechitatu : Kurongedza zuva nezuva
- Zuva rechina : Zuva rezuva roga roga + 3x Zuva Rokurumbidzwa + Ramba Rakamira
- Zuva 5 : Kurongedza Zuva Nezuva
- Zuva 6 : Kurongedza Zuva Nezuva Zvose + 3x Zuva Rokukwazisa + Chimiro Chimire + Chinogara Chichitarisa
- Zuva re7 : Kurongedza zuva nezuva
Nokuda kwekusara kwemwedzi wako kwenguva refu, iwe uchaenderera mberi rwiyo rwemazuva mashoma ekugadzirisa purogiramu paunenge uchiwedzera mamwe maitiro kune mararamiro ako akareba.
Vhiki 2
- Zuva 1 : Kurongedza zuva nezuva
- Zuva 2 : Kurongedza Zuva Nezuva Zvose + 3x Mharidzo Kurumbidzwa + Kuramba Kwakamira + Yakagara Yakarongedzwa
- Zuva rechitatu : Kurongedza zuva nezuva
- Zuva rechina : Kurongedza Zuva reMusika + 3x Mharidzo Dzokutumirwa + Imire Pose + Miriyero Yakamira
- Zuva 5 : Kurongedza Zuva Nezuva
- Zuva 6 : Zuva reNhasi Rakatenderera + 3x Mharidzo Dzokurumbidza + Yakamira Pose + Yoga yeA Abs
- Zuva re7 : Kurongedza zuva nezuva
Vhiki 3
- Zuva 1 : Kurongedza zuva nezuva
- Zuva repiri : Zuva rezuva rega roga + 3x Surya Namaskara B + Chimiro Chimire + Chigarire
- Zuva rechitatu : Kurongedza zuva nezuva
- Zuva rechina : Zuva rezuva rega roga + 3x Surya Namaskara B + Chimiro Chimire + Chiyero Chakamira + Chigadzika
- Zuva 5 : Kurongedza Zuva Nezuva
- Zuva 6 : Zuva reNhasi Rakatenderera + 3x Surya Namaskara B + Chimiro Chakamira + Yoga nokuda kweA Abs
- Zuva re7 : Kurongedza zuva nezuva
Svondo 4
- Zuva 1 : Kurongedza zuva nezuva
- Zuva repiri : Zuva rezuva rega roga + 3x Surya Namaskara B + Chimiro Chakamira + Yoga yeArms + Yakagara Yakananga
- Zuva rechitatu : Kurongedza zuva nezuva
- Zuva rechina : Zuva rezuva rega roga + 3x Surya Namaskara B + Chimiro Chimire + Chiyero Chakamira + Chigadzika
- Zuva 5 : Kurongedza Zuva Nezuva
- Zuva 6 : Zuva reNhasi Rakatenderera + 3x Surya Namaskara B + Chimiro Chakamira + Yoga yeA Abs + Yakagara Yakasara
- Zuva re7 : Kurongedza zuva nezuva
Nokupedzisa iyi sumo yezuva 30, iwe uchapinda muitiro wekuita zuva rega yega yoga. Ramba uchiita maitiro ako madiki maitiro ezuva nezuva uye kwenguva yakareba uchidzidzira katatu pavhiki uye iwe uchava zvakanaka munzira yako yekugadzira hurumende yega yoga yehuga iyo ichavandudza utano hwako uye mumuviri muviri.
Shandisa mazano aya kugadzirira kirasi kana tsika yako kumba:
Usa ...
- Usava nezvokudya zvakawanda pamberi pekirasi. Edza kudya zvishoma maawa mashomanana usati watanga kirasi kana imba yako yekuita.
- Usanwe mvura paunenge uchiita yoga, asi uine zvimwe uye zvisati zvaitika.
- Usafuka shangu kana masokisi paunoita yoga.
Uno ...
- Tarisa mazano e yoga kune zvakawanda pane zvaunotarisira.
- Kudzokorora yoga etiquette , saka unonzwa uchinetseka zvikuru kupinda mune imwe nzvimbo isingazivikanwi.
- Udza mudzidzisi kuti ndiyo yekutanga yekirasi (iwe zvichida hausi iwe woga).
- Kumbira mudzidzisi kuti abatsire kana uchida.
- Zvizivikanise nevamwe vanotanga 'yoga inotanga usati watora kirasi yako yekutanga.
- Dzokera mumazuva mashomanana kuitira kirasi yako inotevera!
Shoko Rinobva
Iwe unganzwa uchinetseka kana unotyisidzika paunotanga kuita yoga, asi kupinda mukirasi mhenyu ndiyo nzira yakanakisisa yekudzidza kuita zviiti zvakanaka. Munhu wose ipapo aimbova akatanga. Nokuziva zvaunotarisira, iwe unogona kutarisa pakudzidza maitiro. Mushure mokunge maziva zvidzidzo, unogona kudzidzira kumba uye kufambira mberi ne yoga.