Yoga don Masu farawa: Jagora ga nau'ikan Yoga daban-daban

Wadatacce

• Yoga mai ƙarfi
• Yin Yoga
• Hatha Yoga ko Hot Hatha Yoga
• Yoga mai sabuntawa
• Vinyasa Yoga
• Yin Yoga
• Yoga Kundalini
• Ashtanga Yoga
• Bita don

Don haka kuna son canza tsarin aikinku na yau da kullun kuma ku sami ƙarin lanƙwasa, amma abin da kuka sani game da yoga shine ku isa Savasana a ƙarshen. To, wannan jagorar mai farawa shine a gare ku. Ayyukan yoga da DUK daga cikin maimaitawarsa mara iyaka na iya zama da wahala. Ba kwa son shiga cikin aji kawai a makance kuma ku yi fatan (a'a, yi addu'a) malamin ba ya kiran kujerar kai a cikin mintuna biyar na farko-wannan haɗari ne da ke jiran faruwa. Kar ku kasance cikin sirri. Anan, zaku sami mafi yawan nau'ikan yoga da zaku samu a gyms na gida da ɗakunan karatu. Kuma idan kuka fi son faɗuwa yayin ƙoƙarin yin alwatika na farko a cikin ta'aziyyar gidanka, koyaushe akwai bidiyon yoga na YouTube.

Yoga mai ƙarfi

Mai girma don: Taimaka maka rasa nauyi (duk da haka, mai yiwuwa nauyin ruwa)

Wannan shine ɗayan mafi girman nau'ikan yoga da ake samu. Ana iya kiran ajin "Yoga mai ƙarfi," "Yoga Power," ko "Hot Vinyasa Yoga." Amma duk abin da ɗakin ku ya kira shi, za ku yi gumi kamar mahaukaci. Hanyoyin da ke gudana galibi suna bambanta daga aji zuwa aji, amma zazzabin ɗakin koyaushe yana da zafi, godiya ga zafin infrared. Linda Burch, malamin yoga kuma maigidan Hot Yoga, Inc. ya ce "Yoga mai ƙarfi abin nishaɗi ne, ƙalubale, babban ƙarfi, ajin yoga na zuciya da jijiyoyin jini." da maida hankali."

A cikin waɗannan azuzuwan masu zafi, shan ruwa mai yawa zai sa ko karya nasarar ku, kamar yadda zaku iya saurin jin kan ku idan ba a shayar da ku da kyau ba (kuma kar ma kuyi tunanin yunƙurin jujjuyawar idan kun kasance m). Julie Wood, babban darektan abun ciki da ilimi a YogaWorks ta ce, "Azuzuwan masu zafi suna taɓarɓarewa, tare da wasu mutane suna son su da gaske, wasu kuma ba yawa, in ji Julie Wood, babban darektan abun ciki da ilimi a YogaWorks. Al'ada zafi wani bangare ne na ajin," in ji Wood. "Wadannan azuzuwan na iya zama hanya mai kyau don haifar da sassauci da gumi, amma duk wanda ke da yanayi kamar su ciwon sukari, cututtukan zuciya, cututtukan numfashi, rashin cin abinci, rashin barci, ko ciki yakamata ya tuntuɓi. likitan su kafin ya shiga aji mai zafi. "

Yin Yoga

Mai girma don: Ƙara sassauci

Don a hankali kwarara da ke buƙatar ka riƙe matsayi don abin da ke jin kamar eons, zaɓi yin yoga. "Yin yoga yawanci yana haɗawa da tsayin daka a cikin matakan da ba su da kyau wanda ke inganta sassaucin ra'ayi, musamman a cikin kwatangwalo, ƙashin ƙugu, da kashin baya," in ji Wood. Kada ku ruɗe tare da aji mai laushi ko mai gyarawa, a cikin yin yoga yawanci za ku riƙe kowane shimfiɗa mai zurfi na tsawon mintuna uku zuwa biyar don tsawanta fiye da tsokar ku kuma zuwa cikin haɗin haɗin ku ko fascia. Kodayake yana da ƙarfi da kansa, Burch ya ce har yanzu nau'in yoga ne mai annashuwa, kuma malamin ku zai sauƙaƙe ku cikin kowane shimfiɗa. Yin yoga zai taimaka "haɓaka motsi a cikin gidajen abinci da kuma rage ƙarfi da ƙuntatawa cikin tsokoki, kuma yana taimakawa warkarwa da hana raunuka," in ji Burch. Wani ƙari? Yana da kyau azaman kayan aiki na dawo da ko horo na horo. Yana da cikakkiyar aiki don bayan motsa jiki mafi aiki kamar kadi ko gudu, saboda zai iya ba ku zurfin shimfiɗar tsokoki na sha'awar. (Kar a manta da mahimmancin shimfidawa bayan gudu. Ga shirin wasan horon tseren ku don hana rauni.)

Hatha Yoga ko Hot Hatha Yoga

Mai girma ga: Ƙarfafa horo

Duk da yake Wood yana cewa Hatha yoga shine ainihin laima don duk aikace-aikacen yoga daban-daban, hanyar da yawancin ɗakunan studio da motsa jiki ke amfani da wannan taken shine don bayyana aji mai saurin tafiya wanda zaku iya tsammanin ɗaukar matsayi fiye da a cikin aji na Vinyasa. , amma ba muddin kuna cikin kwararar Yin. Burch ya ce wannan nau'in yoga ya ƙunshi duka kamar yadda "ɗalibai masu shekaru 8 zuwa 88 ke amfana daga wannan jimlar motsa jiki." Kuna iya tsammanin mafi girman matsayi mai ƙalubale, da zaɓi don zaɓar aji mai zafi na Hatha idan kun kasance cikin hakan. Kuma yayin da zaku yi shakka don gwada ajin yoga mai zafi (kowane iri), Burch ya ce fa'idodin suna jan hankali. "Yana da ƙalubale kuma yana haɓaka gumi mai zurfi don taimakawa kawar da gubobi da ƙarfafa tsokoki da gabobin jiki don ƙara ƙaruwa da zurfi tare da ƙananan haɗarin rauni."

Yoga mai sabuntawa

Mai girma don: De-stressing

Duk da Yin da yoga mai sabuntawa duka suna mai da hankali kan sassauci fiye da ƙarfi, suna taka rawa daban -daban. "Babban bambanci tsakanin Yin da yoga mai sabuntawa shine tallafi," in ji Wood. "A cikin duka biyun, kuna yin dogon riƙewa, amma a cikin yoga mai sabuntawa, jikin ku yana tallafawa kayan haɗin gwiwa (ƙarfafawa, bargo, madauri, tubalan, da dai sauransu) waɗanda ke shimfida jikin mutum don yin laushi da musculature kuma ba da izinin prana (mahimmanci makamashi) don kwarara zuwa gabobin don dawo da kuzari." Saboda wannan ƙarin tallafin, yoga mai gyarawa zai iya zama cikakke don rage damuwa da hankali da jiki, ko azaman motsa jiki mai laushi don haɓaka motsa jiki mai ƙarfi daga ranar da ta gabata.

Vinyasa Yoga

Mai girma ga: Kowa da kowa, musamman sabbin yara

Idan kun ga takardar rajista don aji a dakin motsa jiki na gida mai taken "yoga," wataƙila Vinyasa yoga ne. Wannan sanannen nau'i na yoga shine kamar Power Yoga ya rage zafi. Kuna motsawa tare da numfashin ku daga matsayi zuwa matsayi kuma da wuya ku riƙe matsayi na kowane tsawon lokaci har zuwa ƙarshen aji. Wannan kwararar tana ba da ƙarfi, sassauci, mai da hankali, aikin numfashi, kuma galibi wani nau'in tunani, wanda ya sa ya zama farkon farawa ga masu farawa, in ji Wood. "Ƙarfi da ƙarfin motsin motsi ba zai iya taimakawa wajen mai da hankali ga sabbin yogis ba." (Sake sabunta kwararar Vinyasa na yau da kullun tare da waɗannan matakan yoga 14.)

Yin Yoga

Mai girma don: Warkewa daga rauni

Iyengar yoga yana mai da hankali sosai kan kayan tallafi da daidaitawa don haka yana iya zama wani babban zaɓi don farawa da duk wanda ke da lamuran sassauci, ko a matsayin hanyar tsoma yatsunku cikin motsa jiki bayan rauni. (Anan: Babban Jagora don Yin Yoga Lokacin da kuka Ji rauni) "A cikin waɗannan azuzuwan, za ku motsa a hankali fiye da yadda za ku yi a cikin aji na Vinyasa," in ji Wood. "Za ku kuma yi ƴan matsayi don bin takamaiman umarni don aiwatar da takamaiman ayyuka a cikin jiki." Malaman Iyengar galibi suna da masaniyar raunin da ya faru na yau da kullun, don haka wannan amintaccen fare ne ga lokacin da har yanzu kuna cikin yanayin gyara.

Yoga Kundalini

Mai girma don: Haɗa tsakanin tunani da yoga

Ko da kuwa matakin lafiyar ku, idan kun fi sha’awar m Bangaren yoga, wataƙila kuna so ku kwance tabarmar ku don kwararar Kundalini. "Kundali yoga ba ya dogara da matsayi; saboda haka, yana da damar kowa da kowa, ba tare da la'akari da shekaru, jinsi, ko nau'in jiki ba," in ji Sada Simran, darektan Guru Gayatri Yoga da Cibiyar Tunani. "Kayan aiki ne mai amfani ga mutanen yau da kullun." Wood ya ƙara da cewa a cikin aji na Kundalini, za ku yi amfani da rera waƙoƙi, motsi, da yin zuzzurfan tunani cikin sanin ku. Kuna iya tsammanin babban motsa jiki na ruhaniya fiye da na jiki. (PS Hakanan zaka iya bin waɗannan Malamai masu zurfin tunani don insta-zen.)

Ashtanga Yoga

Mai girma don: Ci gaban yogis waɗanda ke shirye don magance abubuwan da suka cancanci Instagram

Idan kun kalli malamin yoga ɗinku ba tare da wahala ba yana iyo a cikin hannun hannu sannan ku koma cikin Chaturanga na turawa, ko dai kun ji tsoro ko wahayi-ko duka biyun. Wannan yana buƙatar ƙarfin gaske mai yawa, shekaru na aiki, da yuwuwar asalin Ashtanga. Wannan nau'i mai horo na yoga shine tushen ikon yoga na zamani kuma, idan kun tsaya tare da shi, waɗannan abubuwan da ba za su iya yiwuwa ba da kuma canji na iya zama wani ɓangare na ƙwarewar ku na yoga, suma. Gaskiya ne, yoga ba game da burge mabiyan ku da kyaututtuka masu kyau ba, amma kafa manufa da ƙalubalantar aikinku zai taimaka muku haɓaka ƙarfi da kwarin gwiwa.

Don haka komai maƙasudin ƙarshen ku shine-ko wannan shine ya zama babban yogi kamar Heidi Kristoffer, ko kuma kawai ku zama na yau da kullun a ɗakin studio ɗin ku-akwai kwararar yoga a gare ku. Gwada salo daban -daban da sabbin masu koyarwa har sai kun sami wasan yoga, kuma ku sani cewa salon ku na iya canzawa akan lokaci. Yanzu ci gaba da yin itacen.

Bita don