Hatha ko Vinyasa Yoga: Wanne ya dace da kai?

Wadatacce

• Menene Hatha yoga?
• Menene amfanin Hatha yoga?
• Fa'idodi
• Menene Vinyasa yoga?
• Menene fa'idar Vinyasa yoga?
• Fa'idodi
• Menene manyan bambance-bambance tsakanin waɗannan salon guda biyu?
• Wanne ya dace da ku?
• Layin kasa

Daga cikin nau'ikan yoga da yawa da ake yi a duniya, bambancin biyu - Hatha da Vinyasa yoga - suna daga cikin shahararrun mutane. Yayinda suke raba da yawa iri ɗaya, Hatha da Vinyasa kowannensu yana da fifikon kulawa da nutsuwa.

Wanne ne daidai a gare ku ya dogara da ƙwarewar yoga, ƙimar lafiyar ku, da burin ku don koyo da aiwatar da wannan nau'in motsa jiki.

A cikin wannan labarin, za mu bincika nau'ikan yoga duka biyu, kuma mu taimake ka ka yanke shawarar wanne ne zai fi dacewa da kai.

Menene Hatha yoga?

Hatha yoga za a iya ɗaukar kalmar laima don bayyana yawancin nau'ikan yoga da aka koyar a Yammacin yau.

Tare da wannan nau'in yoga, kuna motsa jikinku a hankali kuma da gangan zuwa matsayi daban-daban waɗanda ke ƙalubalantar ƙarfinku da sassaucin ra'ayi, yayin kuma a lokaci guda kuna mai da hankali kan shakatawa da tunani.

Hatha yoga yana ba da girmamawa ta musamman kan numfashi da yanayin yadda yake. Gina ƙarfin ƙarfi, wanda shine mabuɗin zuwa kyakkyawan hali, wani muhimmin al'amari ne na wannan nau'in yoga.

Hatha yana da ɗaruruwan hotuna, gami da sanannun sanannun irin su Dog na fuskantar andasa da Tsayayyar Fuskantarwa. Yawanci ana riƙe matsayi don numfashi da yawa kafin ka matsa zuwa na gaba.

Menene amfanin Hatha yoga?

Bincike ya nuna cewa Hatha yoga yana da fa'idodi iri-iri iri-iri, gami da waɗanda aka zayyana anan:

Fa'idodi

• Rage danniya. A a cikin Journal of Nursing Research gano cewa sa hannu a cikin wani guda 90-minti zaman na Hatha yoga da aka hade da danniya rage. Wannan binciken ya ƙaddara cewa yin Hatha yoga akai-akai na iya rage tunanin damuwa har ma da mahimmanci.
• Rage alamun cututtukan ciki. A cewar wani, kawai zama 12 na aikin Hatha yoga na yau da kullun na iya rage matakan damuwa da damuwa.
• Muscle da haɗin gwiwa. Yawancin karatu, gami da a cikin Journal of Physical Therapy Science, ya nuna cewa shiga cikin Hatha yoga yana inganta sassauƙa a cikin kashin baya da ƙwanƙwasa. Masu binciken sun kuma ba da shawarar Hatha yoga ga tsofaffi waɗanda ke buƙatar taimako don inganta kewayon motsi a cikin gidajen su.
• Strengtharfin ƙarfi. A cewar wani, kwanaki 21 kawai na Hatha yoga horo na iya haifar da ci gaba a cikin ƙarfin tsoka da daidaito.

Menene Vinyasa yoga?

Vinyasa hanya ce ta yoga wacce kuke matsawa daga kai tsaye kai tsaye zuwa na gaba. Akwai kwarara zuwa ga zaman yoga na Vinyasa, kodayake takamaiman abubuwan da ke gudana da kuma saurin gudana suna bambanta daga malami ɗaya zuwa na gaba.

Hakanan kuna iya jin kalmar Ashtanga yoga da ake amfani da ita tare da Vinyasa. Yayinda suke kamanceceniya da juna, babban banbancin shine zaman Ashtanga yana bin tsari iri daya na kowane lokaci.

Vinyasa, a gefe guda, yawanci yana motsawa daga ɗayan hoto zuwa na gaba a hankalin malamin. Wannan canjin yanayin yana daidaitawa da numfashin ka. Anyi shi musamman yayin da kake fitar da numfashi ko numfashi, kuma yana ba ka jin cewa numfashinka yana motsa jikinka.

Saurin zaman Vinyasa na iya zama mai ƙalubale na zahiri.

Menene fa'idar Vinyasa yoga?

Vinyasa yoga inganta matakan makamashi yayin inganta shakatawa da rage matakan damuwa. Hakanan yana ba da wasu fa'idodi da yawa, gami da:

Fa'idodi

• Urancearfafawa da ƙarfin horo. Saboda ana yin gwagwarmaya cikin sauri, Vinyasa yoga yana taimakawa haɓaka ƙarfin tsoka yayin haɓaka ƙoshin lafiyar ku.
• Kwanciya da daidaito. Duk da yake ingantaccen daidaituwa fa'idar yoga ne gabaɗaya, a a cikin jaridar PLoS One ya gano cewa ga mutanen da ke da ƙarancin hangen nesa, hanyar yoga da ke Ashtanga ta haɓaka ƙwarin gwiwa sosai da kuma rage haɗarin faɗuwarsu.
• Motsa jiki na Cardio. Dangane da nazarin shekara ta 2013 a cikin Journal of Yoga & Physical Therapy, saurin tafiya da ƙalubalen jiki na Vinyasa yoga sun sanya shi ya zama kyakkyawan aikin motsa jiki na zuciya da jijiyoyin jini.
• Stressananan damuwa, ƙasa da damuwa. A cikin matan da ke fama da ilimin halayyar fahimta (CBT) don barin shan sigari, masu bincike sun gano cewa yin horon Vinyasa yoga ya taimaka rage loweran damuwa da matakan damuwa. Hakan kuma ya taimaka wa mahalarta su daina shan sigari.

Menene manyan bambance-bambance tsakanin waɗannan salon guda biyu?

Hatha da Vinyasa yoga sunada nau'ikan daidaito iri daya. Babban banbanci shine sassaucin azuzuwan.

• Vinyasa tana motsawa cikin hanzari kuma tana buƙatar ƙarfin sarrafa numfashi sama da Hatha yoga.
• Saboda an yi shi a hankali kuma ana riƙe da alamu na tsawon lokaci, Hatha yoga yana ba da damar ƙarin faɗaɗawa.

Hanya ɗaya don taƙaita bambance-bambance ita ce ɗaukar hoton Vinyasa yoga a matsayin motsa jiki na motsa jiki da Hatha yoga azaman motsa jiki na motsa jiki da sassauƙa.

Wanne ya dace da ku?

Kamar kowane nau'i na motsa jiki, nau'in yoga wanda yafi dacewa da ku ya dogara da dalilai da yawa.

Hatha yoga na iya zama mafi dacewa idan kun:

• sababbin zuwa yoga
• da ƙarancin matakin dacewa
• so su mayar da hankali kan ƙarfin ku ko halin ku
• so kara girman danniya rage
• fi son hankali, mafi annashuwa

Vinyasa yoga na iya zama mafi dacewa idan kun:

• sun saba da shirya yoga da yadda ake yinshi
• da kyakkyawan matakin dacewa
• son samun motsa jiki da ƙarfin motsa jiki a yayin zaman yoga
• son jin qalubale yayin zaman ku na yoga

Layin kasa

Hatha da Vinyasa yoga suna da abokai iri ɗaya. A cikin hanyoyin su, kowannensu ya jaddada sarrafawa, numfashi mai hankali don taimaka muku shakatawa da haɓaka ƙoshin lafiyar ku. Babban banbanci tsakanin su shine saurin da kake canzawa daga wani matsayi zuwa na gaba.

Lokacin yanke shawarar wace hanyar yoga ce mafi kyau a gare ku, ka tuna cewa koyaushe zaka iya gwada salo ɗaya kuma canza zuwa wani daban idan ka ga bai dace da dacewa ko ƙoshin lafiya ba.