Yoga - chii ichi chiri maererano utano? Yoga makirasi, mazano nokuda beginners

All vanowanzofunga kuti jooga - zviri nechokwadi chinhu chokuita nokurovedza muviri uye chitendero maIndia. Mune dzimwe nzvimbo zviri. Yoga - akanaka wakafara pfungwa kuti rinobatanidza vanoverengeka zvokunamata uye mumuviri tsika hunowedzera nomuviri womunhu uye mweya uye kubatsira kuita chaiwo vakakwidziridzwa States of chavanoziva. Chero zvakanga, asi nhasi jooga vava nevakawanda zvikuru pakati yose Vagari pose.

Zvaunoda kuti weyoga

Kuti vaite izvi, kwete zvokuti. Yoga - tsika umo chinonyanya kukosha - zviri kuzvidzora uye kuzvipira kuvandudzika.

How kusarudza zvakarurama kapeti

Pane zvimwe "yepasi" pamwero kuti makirasi uye kudzidzira hazvo kuva weyoga bonde. For beginners iyi kana sarudzo yavo nhoo chokutanga hachisi nyore danho. Sezvo dzidziso iyi Indian kwakapararira vatengesi kuva mari yakawanda pairi. Yepamusoro jooga bonde mari inenge 100 - $ 150. Kuti Mutange, imi hamugoni goko nokuda zvakaenzana, atenge dhende yakaderera mutengo muchikwata.

Dhende - chinokosha tsika iyi, kufanana yoga. Reviews kuti mumwe kusarudzwa beginners vanoti kuti chinonyanya kukosha parameter - kureba. Hazvifaniri kuva asingasviki 185 masendimita (zviri nani kutora masendimita 20 yakareba kupfuura kureba muviri wake). The upamhi haasi kukosha parameter pakusarudza dhende basa. Chinhu chikuru kuti akanga asiri upamhi muviri. Pakukora bonde anoenderana zvatinoda uye zvinodiwa. On gobvu dhende inodziya kuita, asi zvakaoma kuita kurovedza zvinoda mumamiriro zvakanyatsoenzana nokudzikama.

Yoga - chii ichi maererano utano

Iye achangobva akava akakurumbira nokuda guru negurumwandira revanhu, uye vazhinji vanoita aro akatooneka results. Zvose akatowedzera iripo mashoko sei kurapa yoga. Constant maekisesaizi adzorere uye kusimbisa muviri wose. Hazvina okurapa chete: jooga makirasi vari kuwedzera uremu, iyo inodzidzisa kurarama, kuunza muviri wako shure muhurongwa. Yoga kunouyisa yakawanda vanhu kuita izvozvo.

zvikomborero mumuviri

nhamo zhinji uye vachitevera navo, chirwere anokonzerwa kukundikana kana atadze kushanda zvakanaka pamusoro kwemakemikari anobudiswa hurongwa. Yoga (tsika) normalizes nezvebasa mumasero zvose muviri womunhu, iyo inobatsira kuvandudza hwavo utano uye nepfungwa.

Asanas nokuti Yoga - zviri kurovedza. Vanobatsira munhu atsungirire kushushikana, marwadzo, uye zvimwe zvirwere. Kune asanas dzakawanda kuti murege inoda kudzidzisa chaiwo chaiko. Gymnastics Yoga anotungamirira zvose tsandanyama inzwi, anovandudza ezvinhu muviri mumuviri, boosts pakuzvivimba. Munhu anofanira zvachose zvakanaka kunyatsobudirira. Kuti ichi ndicho musimboti yoga. Kusimbisa muviri wedu, isu tiri kuvaka temberi pfungwa. All munhu anofanira kutanga zvichipindirana. Kubatsira mumuviri yoga - kunoenderana kukura.

mupfungwa zvikomborero

Kuwirirana - chinokosha kuti kwomuzvarirwo upenyu hwevanhu. Nemhaka zvimwe asanas anogona kuzadzisa pakunamata uye dzikamisa pfungwa dzavo, kuti muviri kuti timuteerere zvakakwana. zviitwa izvi vanodzidziswa pfungwa (mu iyi pamusoro muviri wako). Kuti titsungirire uye kukurira kurwadziwa, zvose mumuviri uye mune zvokunamata - mumwe mukuru zvinetso yoga. Reviews vanoita nharo kuti kuburikidza asanas avhenekerwe pfungwa, uye upenyu kutanga kuridza mavara kupfuura yakajeka. Ichi migumisiro yakakwana kutandara mumuviri uye yevanhu mweya uye kununurwa tinyanye kunetseka. Man hunowedzera vachifara uye akasimba.

Yoga kunobatsirawo pamusoro chepfungwa, izvo zvinoita nyore irreplaceable mune zvinhu zvoupenyu hwemazuva ano.

Chii chinoita Yoga

Panguva Yoga pfungwa dzevanhu vanofanira kuramba kudzora muviri wako, unofanira kudzidza kufema zvakanaka. Iva netsika kufema zvakanaka uye zvikuru akapa murume nesimba rakawedzerwa uye simba. Pakarepo mushure chikoro anowana nyore uye vakasununguka - ndiwo mugumisiro tsandanyama kutandara uye ropa okisijeni saturation. Yoga kujekesera pfungwa uye kuzvisunungura kubva kunetseka uye pfungwa dzakaipa.

Chekutanga nemateru nezvisingafadzi

Kuti avo itsva jooga zvinokosha pakutanga matanho uye zvabuda. zvinombooma First - nguva dzose zvakanaka. Vamwe vanhu vari huta nemhaka yokuti havana zvose zvinoitika. Kukundikana kwavo yoga inofanira kuonekwa nyore. Rinodzidzisa kuti munhu anofanira kukudziridzwa zvakazara. Uye uyo akati kuti ndakanga chaizova nyore? Chete pashure refu nzira kukurira zvikanganiso zvavo uye nematambudziko, zvinokwanisika kuti vabudirire mune yoga.

Muviri - yakanakisisa mubatsiri

Yoga - iri rakasiyana chinhu, izvo zvinobatsira dzokerana pfungwa uye muviri uye ndivaite rekuchikoro. Kana paine kusagadzikana mukirasi, kakawanda zvinonzi munhu anoita chinhu chikanganiso. Kudzidza kuteerera muviri wako, inzwi romukati - danho rinokosha yoga. Kana kunzwisisa zvinoratidza kuti zvakanakisisa kuita chinhu headstand, ipapo munhu haisati yagadzirira kuti mupfungwa. Yoga makirasi kubatsira kudzidza kuteerera muviri wako, rinongova irreplaceable muupenyu hwezuva nezuva.

pfungwa Search

Zvakakosha zvikuru kupfuura pakutanga danho kuwana boka revanhu vaifarira akadai ndiani achaita yoga. Joint muviri kupa zvakawanda chivimbo, kunzwa nevamwe. Kuchavawo mukana wokudzidza kubva pazvikanganiso vamwe '. Kana pasina mukana wokuita nevamwe vanhu, unogona kukumbira munhu kuita nhengo yemhuri kana shamwari yako yepamwoyo.

Morning Yoga - akabudirira nokuti zuva rose

Nokuti vanhu vakawanda, mangwanani ose - gehena. Hope zvakakodzera kuva kwamangwanani, freshen kumusoro, kuuya kubasa. Kubvira pauduku, ndakati kuti tinofanira kuzvidzidzisa zuva ose kuita kurovedza. Yoga - chinhu kupfuura muviri, izvozvo anondimutsa muviri wose uye anopa mumwe mutariri vivacity nokuti zuva rose.

Morning Yoga kubatsira kudzosera muviri mushure kurara kwayo mukana wokushandiswa nokudzosa kufamba kweropa. Sezvo tsandanyama pashure kurara kupfuura "huni", uye mapfundo dzakaipa vanobwembura kana crunch, tevere mukuru kuchengeteka zvakafanira kuita zviitwa zvishoma uye wakadzikama pamwe kunyange kufema. maminitsi gumi akapedza vakamuka mangwanani nguva inopikira vaviri asanas kukutsigira.

Yoga Philosophy

The nokutsvaka kukura, cognition kuti chinhu chitsva - izvi zvose anopa yoga. Kudzidza unyanzvi ichi chichava zvakaoma, asi zvakadaro zvinoita. Kuburikidza Yoga dzaungadzidzire hwokuzvidzora budiriro: kuvandudza uye kusimbisa muviri wako - mutembere mweya, kukudziridza unhu hwakanaka uye kubvisa kunetseka. Asanas kubatsira kutarisa dambudziko, ivo unonatsa pfungwa nezvimwe pfungwa, uye zvinobatsira kuwana zvakanaka kugadzirisa.

Yoga mu Daily Life

Ukama nevanhu - chimwe chezvinhu zvinokosha evanhu upenyu. Yoga kunosimbisa pfungwa uye anoita munhu akadzikama. Izvi zvinobatsira kuti pave noukama mumagakava upenyu, kutamira kuvandudza sangano ukama, kuwana runhare chero munhu, uye kugadzirisa kusawirirana zvose aine pfungwa yakajeka.

Yoga nyore

Yoga chinhu ndinoiitawo hombe - ayo nyore. hazvina zvakafanira kupfeka pasi muviri wako kuti vaite basa. Yoga - a dose dzokuzorora, izvo zvakakosha kuti mweya uye muviri. Yoga Pfungwa iri chete kutiza dzakapoteredza kumhanya-mhanya kwechinguvana uye kuona nyika zvakamupoteredza, kunzwa maererano ake.

nokuzvidzora ruzivo

Rubatsiro kundotsvaka pacharo - mumwe chikuru mabasa yoga. Self-ruzivo yoga, kana svadhyaya, chinhu chakafanana tichizviongorora kukura, pakuumba, isu kuwana kunobatanidza itsva, kudzidza zvakawanda, kutsvaka chakavanzwa mukati.

Nokuti zvinonyatsorehwa kukura uye unzwisise rinozivikanwa tsika tiriverenge "Yoga Sutra", munyori iyo runoonekwa naPatañjali. It is chekare, mirayiridzo hwakadzama uye tsanangudzo Raja Yoga. "Bhagavad Gita" (a Sanskrit rinoreva "Rwiyo Divine") - rimwe remabhuku ekare munyika uzivi. A yakawanda vanyori vakakurumbira kuenda pakadzika mundima kuwana pachangu uye mhinduro dzakawanda mibvunzo husingaperi.

Chii Hatha Yoga yaro basa mushonga

Hatha Yoga - kupfuura yakakurumbira rwendo kuti anobatsira mweya ushe mumuviri kumisa hwakasimba zambuko pakati muviri uye pfungwa.

The nzira kodzero yokuita uye nezvairehwa hatha jooga anopa munhu isina kumboitika utano uye vachikwanisa kurarama kwenguva yakareba chaizvo. Asanas kuvhura mabhuku matsva simba, kare zvakavanzika. Guru nharo kuti zvakarurama unyanzvi pakati asanas kunoita munhu kuvhura zvomweya mano ake.

The chikuru Vavariro hatha weyoga - kuvandudza muviri wako uye kuzvitengesa mutemberi chakakodzera. Kuvandudza muviri wako kunobatsira kukura mumudzimu.

Yogis vanodavira kuti mumwe nomumwe ndipo kundalini (yepasi pose simba). By zvakanaka achiita asanas anogona kuzadzisa mashoko kuda kundalini, kurutivi mugumisiro ndiro Siddhi - avo remweya mano.

Shoko ine zvikamu zviviri - "ha" (kuti ohnachaet zuva) uye "vachikitu" (mwedzi). zvakapesana maviri anoreva maviri upenyu pakutanga - upenyu nerufu, zvakanaka uye zvakaipa. Vanhu vakawanda vanoziva protivopostovlenie ichi pasi mazita "Yin" uye "Yang".

Vanhuwo zvavo, hatha yoga zvakakosha sezvo nzira inobudirira kuramba kusimba mune muviri wako, tiine mukatanga tsandanyama zvose. Hatha anoita zvishamiso uye anopa murume utano hwakanaka uye akasimba mweya.

Asanas mu Yoga

Asanas ndivo vanonyanya zvinhu hatha yoga. Izvi mhando dzinowanzotsigi- zvainanga kukura muviri uye kubatanidza nazvo mweya. Kuekisesaiza kunobatsira kurarama nezvirwere zvizhinji, kuvandudza ropa kuparadzirwa uye wovhura zvemukati simba.

Adho Mukha Shvanasana

Izvi asana refu muna Sanskrit rinoreva "chiso imbwa pasi." Izvi hazvisi nyore muviri anofanira ishe beginners zvose yoga.

Kuti kuita asana atange nhema pamusoro dumbu rako, kuzorora uye kuparadzira makumbo ake 30 masendimita. maoko enyu zvinofanira kuva muchipfuva pamwero, minwe paupamhi kunze. Chinotevera ndechokuti chinonetsa - kudhonza muviri zvokuti musana wako mabvi akanga akarurama, uye tsoka, muAtlantic mu strontium musoro, akaramba pasi. Musoro kunofanira kubata pasi. uremu muviri inofanira zvakaenzana kune zvose zvitatu kudzora pfungwa.

Kugara chokupika muviri iri kudzivirira akanaka sandara tsoka, kusagadzikana kumashure uye muchiuno. It kneads uye rinopfuurira muviri wose, iyo iri kudzivirira zvirwere mapfundo akadai chearthritis zvakanaka. Ropa anongovangira uropi, kununura okisijeni nechitokisi ose mairi. Kugara asana hakufaniri miniti kupfuura mumwe. Panguva yechiitwa, munhu anofanira kudzora kufema kwako. Panguva mbudo tinofanira kutora befu uye kuwana pasi pasi. Zvadaro tinofanira kupa tsandanyama dzako zororo.

Zvose ane marapirwo, uye asana iyi contraindications ayo. Vanhu vane chirwere cheBP uye chero zvirwere chiningoningo muhudyu haisi varumbidzwa kuita muviri ichi. Uyewo, regai kuita Adho Mukha Shvanasana nomusoro, dumbu uye intestinal zvinetso, uyewo panguva yepamuviri.

Ardha Navasana

asana kuoma kuti inoda yevasungwa kukuru. In Sanskrit, zvinoreva "hafu mamiriro muchikepe." Kutaura zvazviri, mamiriro ichi chakafanana chikepe.

Kuti kuita asanas vanofanira kugara pasi zvakaoma nomumativi kudhonza gumbo mberi vari kuitira kuti vanomutswa pamusoro pasi. Makumbo kunge ngaatarire uye regai wira pamabvi. Hands zvakanakisisa intertwine nemumwe uye akaisa musoro wake. Emaoko igadzikwe kurutivi. kuuraya zvakakodzera kuitwa kunoda kuti kumuromo kwematanda minwe uye korona yakaramba iri imwe mutsetse. Fema apo achiita zvakakodzera kuti zvakanaka uye chinyararire. Nguva nokuti beginners - hapana kupfuura 20-30 masekonzi, nokuti ruzivo zvakawanda - vanenge imwe miniti.

Ardha Navasana kuchabatsira kudzorera basa abdominal mhango, uye ane kwaibatsira pamusoro musana uye abdominal tsandanyama uye musana. Kunomutsa kwakarurama kushanda chiropa uye chirwatata.

Contraindicated kuuraya vakadzi pamuviri, uyewo vaya aona kurwadziwa rezasi musana kana musana. Not akakurudzira vanhu vane chirwere cheBP uye mwoyo chirwere.

Bakasana

asana Izvi zvinoda vamwe wevasungwa. Sezvo pachiitwa ichi zvinoda nomwero, inofanira kuita pamusoro yakasimba, pamwero pemvura. In Sanskrit bakasana rinoreva "Crane pozi." Pedzisa kukosha kwayo kuti Mabatirwo siyana gynecological zvirwere, uye nezvinetso Urinary maitiro.

Chidobi kunoda zvimwe unyanzvi. Kubva pakutanga chaipo, zvakakodzera squat, vanobwembura uye maoko enyu papfudzi-upamhi kunze. Minwe voga nokuti mukuru pakusimba. Danho rinotevera - kufamba uremu wako pamaoko ako uye edza kuti kubvisa pasi. chidobi zvakakodzera asanas kunoda kunonyanyisa tsoka compactness. Lower muzvidimbu anofanira kumutswa yakakwirira sezvinobvira kuti muviri. Tsoka zvinofanira uchikurukura nomumwe. Muviri pasi ngazviitwe zvakafanana.

Kugara asana zvinotora mumasekonzi anenge 30, asi anogona kuva. Zvinonzi contraindicated chete vaya vane vadyi matambudziko, uye vakadzi vane pamuviri. Chiitwa ichi zvinosimbisa rose bhandi okumusoro wamativi, kunokubatsira akakurumidza kuwana akazodzikama uye uuye pachako kupinda mwero. Nokuda muviri, izvozvo kunonatsiridza kweropa iri kuzasi, izvo zvinobatsira kukanganisa hurongwa pabonde uye Urinary zvomukati.