Manyan Kuskuren Yoga da kuke Yin Aji

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Ko na yau da kullun ne, mai zafi, Bikram, ko Vinyasa, yoga yana da jerin fa'idodin wanki. Don masu farawa: Ƙaruwa a cikin sassauci da yuwuwar haɓakawa a cikin wasan motsa jiki, bisa ga binciken a cikin Jaridar Yoga ta Duniya. Gudun ruwa na iya ma taimaka muku shirya jikin ku don daukar ciki. Sannan akwai bangaren tunaninsa shima. Samun kare ku na ƙasa zai iya rage damuwa da damuwa da kuma inganta lafiyar tunanin ku gaba ɗaya.

Amma idan kuna yin kuskure, to kuna iya yin rauni-maimakon taimakawa-jikin ku da aikin yoga. Mun haɗu da Julie Brazitis, malami a Lyons Den Power Yoga a birnin New York, don gano wasu manyan kurakuran yoga da kuke iya yi a cikin aji.

1. Rike numfashin ku ta fuskoki masu ƙalubale

Duk masu farawa da ƙwararrun masu yin yoga iri ɗaya sau da yawa suna riƙe ko rage numfashin su yayin ƙalubale. Maimakon haka, ya kamata ku sake mayar da numfashin ku a cikin waɗannan mawuyacin lokacin, in ji Brazitis. Breath "babban kayan aiki ne don samun sauƙin jiki, zauna a cikin yanayin, da samun babban yanayin yanayin," in ji ta.

2. Yin amfani da matsayin ƙafar gaban mara kyau a jarumi I

Yana da sauƙi a kuskure lokacin da kuke tafiya da sauri ta cikin magudanar ruwa. Burin ku ya kamata ya kasance a sa ƙafarku ta gaba zuwa karfe sha biyu na dare a lokacin mayaƙi na I, maimakon juyawa. Wannan yana taimakawa kiyaye gwiwoyin ku cikin aminci a kan idon sawu kuma yana taimaka muku kusantar da kwatangwalo zuwa gaban matashin yoga.

3. Barin idonku yawo cikin ɗakin

Drishti, wanda shine Sanskrit don "mai da hankali," shine lokacin da aka saita idanu akan aikin yoga. Wani muhimmin sashi na gano kasancewar, daidaituwa, da ikon tsakiyar kwarara, wannan dabarar kuma tana taimakawa tare da maida hankali. Abu ne mai sauƙi a karkatar da ku ta hanyar sifar abin mamaki na wani, ko wani abu da ke faruwa a bayan taga. Amma Brazitis ya ce "kallon wuri ɗaya na jiki a cikin ɗakin yayin kowane matsayi zai mayar da hankali ga tunaninka, numfashinka, da aikinka."

4. Mantawa don daidaita ainihin ku

"Ta hanyar jawo ramin cikinka ciki da sama zuwa ga kashin bayan ka, za ka iya kawar da ƙashin ƙugu da ƙananan baya don sa kowane matsayi ya fi karfi da lafiya," in ji Brazitis. Bari zuciyarka ta faɗo a inda zai iya sa ka ɗaga bayanka na baya (godiya ga kashin baya mai karkata gaba), wanda ke sanya matsin lamba a kan ƙananan baya. Wannan shine dalilin da ya sa, ko kuna jujjuya ko yin ayyukan motsa jiki na HIIT, galibi za ku ji malamai suna kiran "Brace your core!" Yoga tabbas ba banda. Ƙunƙarar ƙwanƙwasa zuciyar ku ta hanyar kawo maɓallin ciki zuwa ga kashin baya da kuma daidaita abs ɗin ku.

5. Rashin isasshen ruwa

Duk nau'ikan yoga, musamman yoga mai zafi, suna motsa jiki kuma suna buƙatar jiki ya sami ruwa da kuzari kafin yin aiki. Mantawa da yin haka, ko kuma raina yawan shan giya kafin ko lokacin motsa jiki, kuskure ne na kowa amma mai haɗari, in ji Brazitis. Ta ce "Na ga dalibai suna fafutuka kuma suna faduwa ta hanyar motsa jiki lokacin da ba su da ruwa sosai," in ji ta. "Ina ba da shawarar shan ruwan sha da aka inganta tare da electrolytes a cikin sa'o'i kafin yin aiki da kuma sake cikawa da yawa bayan haka."

6. Rounding your baya a cikin rabin dagawa

A lokacin aikin yoga na Vinyasa, ɗaga rabin hanya shine tsaka-tsakin tsaka-tsakin tsaka-tsaki tsakanin ninki biyu da ƙananan plank (ko Chaturanga). Makasudin: zana kafadun ku a baya don ƙirƙirar dogon madaidaiciyar kashin baya kafin motsi mai zuwa. Kuskure na yau da kullun shine ɗaga tsakiyar kashin baya, wanda ke zagaye da baya. A maimakon haka, gwada jingina a cikin kwatangwalo, ƙara ƙwanƙwasa ƙwanƙwasa, da kuma ƙarfafa ƙwanƙwasa. Sannan zaku iya danna tafukan hannayenku a cikin shinshinku kuma ku isa kambin kanku gaba.

7. Dauke kafadun ku a ƙasan kwatangwalo a cikin Chaturanga

Chaturanga, ko motsi daga babban katako zuwa ƙaramin katako, na iya zama ƙalubale ga ɗalibai na kowane mataki yayin kwararar Vinyasa. Yin shi ba daidai ba na iya sanya damuwa ba dole ba a kan kafada da kashin baya. "Sau da yawa ina ganin ɗalibai suna ƙaura zuwa Chaturanga kamar suna yin 'tsutsa,' suna tsoma kafaɗunsu zuwa kan tabarmarsu yayin da takalminsu ya ɗora sama sama," in ji Brazitis. Maimakon haka, ta ce, "kusantar da kafadu a bayanku don haɗawa, kiyaye ƙashin ƙugu, da jawo ramin cikinku sama da sama."

8. Aiwatar da matsayin ƙafar da ba daidai ba a yanayin itace

Kuna jin ƙarancin daidaituwa akan ƙafarku ɗaya, kada kuyi tunani da sauri a wannan lokacin, kuma sanya ƙafarku ta ɗaga duk inda ta ji mafi ƙarfi-wanda ga mutane da yawa na iya kasancewa kai tsaye ko sashi akan ɓangaren ciki na gwiwa. . Brazitis ya ce zai iya sanya damuwa a kan haɗin gwiwa. "Manufar ita ce sanya ƙafarku akan kishiyar cinya ta ciki ko tsokar maraƙi ta ciki," in ji ta.

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