Me yasa yakamata ku ƙara aikin motsa jiki na yoga zuwa tsarin aikin ku na yau da kullun

Wadatacce

• Ayyukan Yoga 6 waɗanda za a iya ƙarawa zuwa kowane motsa jiki na Yoga
• Nemo Salon Ayyukan motsa jiki na Yoga
• Bita don

Yi gwagwarmayar neman lokaci don faɗi “ommm” a tsakanin azuzuwan ku na HIIT, zaman ƙarfi na gida, kuma, da kyau, rayuwa? Kasancewa a can, na ji hakan.

Amma ƙarin shaidu suna tarawa don tabbatar da cewa ayyukan yoga sune * don haka * ya cancanci saka hannun jari na lokaci.

Anan akwai dalilai guda uku da yasa yakamata kuyi la’akari da yin ayyukan yoga na al'ada:

1. Ba ku buƙatar kayan aikin motsa jiki na zato. Nauyin jikin ku yana ba da duk juriya da kuke buƙata don ƙarfafawa da sassaƙawa daga kai har zuwa yatsa.
2. Ayyukan yoga na multitask. Wannan ita ce hanya madaidaiciya don ƙetare jirgin ƙasa saboda yoga yana shimfiɗa tsokoki masu ƙarfi, yana ƙara yawan motsi, yana haɓaka daidaituwa, yana haɓaka daidaituwa.
3. Yana da kyau ga jikin ku da tunanin ku. Yoga yana haɓaka kuzari kuma yana kwantar da ku yayin da yake koyar da sani, mai da hankali, da haƙuri. (Duba ƙarin fa'idodi 10 na yoga wanda ya sa ya zama mara kyau.)

Ayyukan Yoga 6 waɗanda za a iya ƙarawa zuwa kowane motsa jiki na Yoga

Yanzu da ka san dalilin da ya sa ya kamata ka gwada yoga motsa jiki, a nan ne mafi kyawun matsayi don haɗawa. Kyakkyawan motsa jiki na yoga ya ƙunshi nau'i nau'i shida, in ji Roger Cole, Ph.D., masanin ilimin halin ɗan adam da kuma malamin yoga. "Tare, suna inganta daidaitawa, ƙarfi, sassauci, da shakatawa." Tsaye yana nuna ƙarfi da ƙarfi. Alamun daidaitawa a fili ana nufin inganta daidaituwa, amma kuma yana inganta mayar da hankali. (Gwada wannan gwajin daidaitawa don bincika yanayin daidaitawar ku na yanzu - da kuma kula da haɓaka ku) Karkatar da lanƙwasa baya da tsokar hamstring; lankwasawa na baya yana inganta numfashi. Twists suna taimakawa wajen narkewa da sautin abs. Kuma inversions yana ƙaruwa da wurare dabam dabam, yana ba ku kwanciyar hankali duk da kuzari. (Mai Alaƙa: Wannan Gudun Yoga na Minti 5 Zai Canza Ayyukanku na AM)

A ƙasa zaku sami aikin motsa jiki na yoga tare da matsayi ɗaya daga kowace ƙungiya, ƙari da gyare -gyare don sauƙaƙe sababbi. Yi kowane motsa jiki sau ɗaya a cikin tsari da aka bayar. Mirgine shimfidar yoga ku kuma shirya don ɗaukar zen ku.

1. Warrior II (tsayin matsayi)

Yana ƙarfafa gindi da cinyoyi; mikewa hips

• Tsaya tare da ƙafafu 3 zuwa 4 nisa, juya ƙafar dama daga digiri 90 da ƙafar hagu a cikin dan kadan.
• Kawo hannayenka zuwa kwatangwalo kuma ka sassauta kafadunka, sannan ka mika hannunka zuwa gefe, tafukan kasa.
• Karkatar gwiwa ta dama digiri 90, ajiye gwiwa akan idon sawu; duban hannun dama. Tsaya na minti 1.
• Canja bangarorin kuma maimaita.

Sanya wannan yoga ya zama mafi sauƙi: Bar hannayenku a kan kwatangwalo kuma kada ku durƙusa gwiwoyinku sosai; a maimakon haka, mayar da hankali kan tsawaita kashin baya.

2. Itace (daidaita matsayi)

Yana miƙawa da ƙarfafa gindi, cinya, maraƙi, idon sawu, kirji, da kafadu; inganta daidaituwa

• Tsaya tare da makamai a tarnaƙi.
• Canja nauyi a kan ƙafar hagu da sanya tafin ƙafar dama a cikin cinya ta hagu, ajiye kwatangwalo suna fuskantar gaba.
• Da zarar an daidaita, sai ku kawo hannaye a gabanku a matsayin addu'a, dabino tare.
• A kan inhalation, shimfiɗa makamai a kan kafadu, raba dabino da fuskantar juna. Tsaya na daƙiƙa 30.
• Ƙasa kuma maimaita ta gefe.

Yi wannan yoga a sauƙaƙe: Kawo ƙafarka ta dama zuwa cikin ƙafar hagu ta hagu, ajiye yatsun ka a ƙasa don daidaitawa. Yayin da kuke samun ƙarfi da haɓaka ma'auni mafi kyau, matsar da ƙafarku zuwa cikin maraƙi na hagu. (Mai alaƙa: Me yasa Neman Ma'auni Shine Mafi kyawun Abun da Zaku Iya Yi don Zaman Lafiyar ku)

3. Kare na ƙasa (juyawar juzu'i)

Mikewa hamstrings da maruƙa, ƙarfafa kafadu

• Fara a kan duka hudu; danna yada yatsu da kyau cikin kasa.
• Kawo gwiwoyinka daga ƙasa yayin da kake ɗaga ƙashin wutsiya zuwa rufi.
• A hankali a mike kafafu ta hanyar canza cinya baya, danna diddige zuwa kasa.
• Danna kafadu ƙasa kuma ku riƙe kai tsakanin makamai. Tsaya na minti 1.

Sanya wannan yoga ya zama mafi sauƙi: Idan kuna da madogara mai ƙarfi (faɗi, daga waɗannan mahimman sautin ƙafar baya), riƙe gwiwoyinku kaɗan kaɗan ko lanƙwasa ƙafafunku ta hanyar canza sheqa zuwa ƙasa.

4. Faɗin Ƙafafun Gaba (Lankwasawa na gaba)

Yana ƙarfafa cinyoyi; yana shimfiɗa hamstrings da maraƙi

• Tsaya tare da ƙafafun ƙafa 3 ƙafa, hannaye akan kwatangwalo.
• Inhale, sannan fitar da numfashi da jujjuya gaba daga kwatangwalo har sai kirji yayi daidai da bene, hannu a ƙasa kai tsaye ƙarƙashin kafadu.
• Exhale, sannan lanƙwasa gwiwar hannu da zurfafa mikewa ta saukar da kai zuwa ƙasa, tafukan hannu suna danna ƙasa da manyan hannaye daidai da ƙasa. Riƙe na minti 1.

Sanya wannan yoga ya zama mafi sauƙi: Goyi bayan kan ku akan toshe yoga. (yogree Yoga Block, Sayi Shi, $5.99, amazon.com)

Tukwici: Ka mai da haushinka mai taushi kuma a ɗora kafaɗunka daga kunnuwanka, koda lokacin da kake aiki tuƙuru cikin yanayi. Lokacin da kake annashuwa, tsokarku za ta saki, wanda ke ƙara sassauci. (Mai dangantaka: Menene Mafi mahimmanci, sassauci ko Motsi?)

5. Gada Pose (lankwasa baya)

Mikewa kirji da cinyoyi; yana kara kashin baya

• Kwanta a ƙasa tare da lanƙwasa gwiwoyi kuma kai tsaye akan diddige.
• Sanya makamai a tarnaƙi, dabino ƙasa. Exhale, sannan danna ƙafa a cikin ƙasa yayin da kuke ɗaga kwatangwalo.
• Rike hannaye a ƙarƙashin ƙananan baya kuma danna hannayensu ƙasa, ɗaga kwatangwalo har sai cinyoyin sun yi daidai da bene, suna kawo kirji zuwa ƙashi. Riƙe na minti 1.

Sanya wannan motsa jiki na yoga ya zama mafi sauƙi: Sanya tarin matashin kai a ƙarƙashin kashin wut ɗinku.

6. Juyewar kashin baya (karkatarwa)

Yana shimfiɗa kafadu, kwatangwalo, da baya; yana ƙaruwa wurare dabam dabam; sautunan ciki; ƙarfafa obliques

• Zauna a ƙasa tare da shimfiɗa ƙafafunku.
• Haɗa ƙafar dama ta waje da cinya ta hagu; tanƙwara gwiwa ta hagu. Rike gwiwoyin dama zuwa saman rufi.
• Sanya gwiwar hannu ta hagu zuwa waje na gwiwa na dama da hannun dama a kasa bayan ku.
• Juya daidai gwargwadon iyawar ku, motsawa daga cikin ku; ajiye bangarorin biyu na gindin ku a ƙasa. Tsaya na minti 1
• Canja bangarorin kuma maimaita.

Sanya wannan yoga ya zama mafi sauƙi: Rike ƙafar ƙasan kai tsaye kuma ɗora hannuwanku biyu akan gwiwa. Idan bayan baya na baya ya zagaya gaba, zauna akan bargo mai ninke.

Nemo Salon Ayyukan motsa jiki na Yoga

"Fa'idodin Yoga na jiki, tunani, da tunani suna da alaƙa da ba za a iya raba su ba," in ji Cole. "Miƙewa na taimakawa wajen sakin tashin hankali, yayin da ƙarfin ƙarfafawa ke haifar da ƙarfin gwiwa," in ji shi. "Bugu da ƙari, riƙe matsayi na minti ɗaya ko fiye yana inganta hankalin ku kuma yana ba ku dama don fahimtar ruhaniya." (Koyi yadda ake yin kowane aikin yoga mafi ƙalubale.)

Don haka yayin da ba za ku iya fita daga aji yoga tare da hikimar swami ba, aƙalla za ku fi dacewa da kanku. Ci gaba da karantawa don ƙarin koyo game da wane salon motsa jiki na yoga, daga Hatha zuwa Hot, shine mafi kyau a gare ku, sannan ku ba da abin da kuka fi so (ko duka!) harbi tare da motsa jiki na yoga mai yawo kyauta.

Hatha

• Mafi kyau ga: Masu farawa
• Kodayake kalmar laima ce ga duk ayyukan yoga na zahiri, galibi ana amfani da ita azaman suna don azuzuwan masu farawa waɗanda suka haɗa da abubuwan asali, aikin numfashi, da tunani.
• Gwada wannan aikin yoga: Gudun Hatha Yoga don Masu Farawa

Maidowa

• Mafi kyau ga: Damuwa mai ƙarfi
• Tallace -tallace kamar ƙarfafawa da bargo suna tallafawa jikin ku don ku iya shakatawa gaba ɗaya. ( Gwada waɗannan yoga guda 10 don yin sanyi kafin barci.)
• Gwada wannan motsa jiki na yoga: Madogarar Yoga Flow

Iyengar

• Mafi kyau don: Kammala fom ɗin ku
• Wannan aikin yana jaddada madaidaicin daidaitawa kuma yana haɓaka ƙarfi da sassauci.
• Gwada wannan aikin yoga: Iyengar-Inspired Yoga Flow

Bikram

• Mafi kyau ga: Yin aiki sama da gumi
• Jerin hotuna 26 da aka yi a cikin ɗaki mai zafi zuwa digiri 105 don ƙara sassauci.
• Gwada wannan aikin yoga: Minti 60 na Bikram Yoga Workout

Vinyasa

• Mafi kyau ga: Ƙara yawan bugun zuciyar ku
• Wannan kwararar kwararar motsi mai gudana tare da numfashi baya tsayawa har sai lokacin hutun ƙarshe.
• Gwada wannan aikin yoga: Gudun Wuta na Wutar Vinyasa na Minti 30

Ashtanga

• Mafi kyau don: Sassaka jikinku na sama
• Daidaitaccen jerin matakan motsa jiki wanda ke haɗa motsi da numfashi.
• Gwada wannan motsa jiki na yoga: Ashtanga Yoga Fundamentals

Bita don