1, kwihutira kubisubizo byihuse, birenze imikoreshereze yo kugabanya ibiro

Abantu benshi bahitamo kwitozayogaNumugambi wambere wo guta ibiro, akenshi ufite imitekerereze idahwitse. Bizera ko uko bakora imyitozo, nibyiza ibisubizo, byiringiro ko gutsinda ako kanya. Ariko, ntibazi ko ibyo bishobora guteza akaga. Mu byiciro byambere, umubiri nturakomera bihagije, kandi imyitozo ya buri munsi irashobora kwegeranya umunaniro, biganisha ku bikomere.

Aba bantu bibanda gusa ku kintu kimwe cya yoga, kwirengagiza ishingiro - gutsimbataza imitekerereze y'amahoro.

Umukoresha wa yoga agomba gushaka kwiteza imbere mumubiri, ubwenge, numwuka. Umaze kwishora mu byo, uzabona impinduka zikomeye mumubiri wawe. Guhindura ibitekerezo byawe kure y'amahugurwa yumubiri gusa bidagabanya ibyago byo gukomeretsa ahubwo binazana impinduka nyazo mubuzima bwawe.

2, gushimangira cyane inyuma yoga

Inyuma irashobora guteza akaga cyane. Igihe kirenze, barashobora kwangiza imyenda yoroshye hagati ya vertebrae, kandi niba umugongo urambuye gusa mu cyerekezo kimwe, ingendo zayo mubindi byerekezo birashobora kubuzwa.

Umugongo ugizwe na vertebrae nyinshi, kandi mbere yo kwiga kuyobora umubiri wawe, imyitozo yanyuma yinyuma ihita yibasira Vertebra ihindagurika cyane, mugihe abandi bakomeje kuba ibirindiro. Iherezo ry'urwo rufatiro rwa Versebra rishobora gutekerezwa byoroshye.

3, inda yoroheje

Mu giheYoga, guhumeka neza ntibisaba gushushanya umwuka mu gatuza ahubwo unamemera kwaguka no kugabanuka kw'imbavu.

Hamwe na buri mwuka, urashobora kwishora mumitsi yo munda ukurura umwanda wawe werekeza kumugongo. Mugihe uhumeka, uzuza igituza umwuka mugihe ukomeje imitsi yo munda iringaniye.

Kwishora mu mutsi munda mugihe cyo guhumeka ntabwo bigufasha gusa guhumeka ahubwo binarinda umugongo wawe wo hasi, gukumira ububabare cyangwa igikomere.

4, impagarara zidakenewe

Amano maremare, yazamuye ibitugu, kandi yijimye - ibi bimenyetso byerekana ko nta kimenyetso cyerekana kuruhuka, sibyo?

Amazina akomeye asaba imbaraga zumubiri kandi yibanze, ufashe umwuka utanu. Ariko, ni ngombwa kwibuka kwirinda amakimbirane adakenewe mumubiri muriki gihe.

Ubwenge Humura imitsi yawe idafite ubukana. Wizere ko - ushobora kubikora byuzuye!

5, imitsi itoroshye irambuye

YogaDusaba ko twibanda ku mwuka no kubona umunezero w'imbere.

Ariko, niba ufite imigezi irushanwa, urashobora kumva ufite ubushake budasubirwaho bwo kugabanya abandi cyangwa guhuza amazina yabo.

Ibi birashobora kuganisha kumitsi. Mugihe cy'imyitozo, guma mu mipaka yawe.

Urashobora kwigana abandi pies, ariko ntukomeretsa imitsi muribi.

6, ushaka kumera neza ariko ugerageza kubungabunga ingufu

BenshiyogaIbyifuzo birashobora kuba ingorabahizi, ugusiga amaboko n'amaguru biranyeganyega, umubiri wawe ntugafatanye byuzuye. Yoga abakunzi boga barashobora guhangayikishwa numwanya wabo ugaragara nabi mugihe na we wizeye kubungabunga ingufu no kuruhuka nyuma. Nkigisubizo, umubiri usanzwe uhindukirira uburyo bwo kuzigama imbaraga, bigatuma pose igaragara neza hanze, ariko mubyukuri, ibintu byinshi ntabwo bikozwe neza kubera ibyo uhindura-kuzigama.

Igihe kirenze, ingingo zirashobora kwihanganira igitutu kidakenewe, bikagora kwishimira inyungu za yoga ndetse no gutera ibindi bibazo.

Kubera ko yoga ari kubuzima, umuntu agomba kwiyemeza kwitoza byimazeyo kandi akemera imbaraga. Ibyuya ni bimwe mubyiyumvo byo kugeraho. Aho gutekereza kububungabunga ingufu, kwibanda

7, gushimangira kurambura

Kurambura ni imyitozo ikomeye. Gucika intege kurambura bituma umubiri ugira ibara ryumubiri kandi ufite imbaraga mugihe utezimbere gukwirakwiza amaraso.

Ariko, abantu benshi bibeshye kubyibeshyayogani gusa kurambura cyane, nibyo. Yoga irarimo rwose imyitozo irambuye, ariko irambuye ni kimwe gusa mubintu byinshi. Abatekereza ko yoga ari ukurambura gusa imibiri yabo, batabizi banyomoje ligaments. Ibi birashobora gutuma ububabare nububabare butumva neza.

Kubwibyo, irinde kwibanda gusa kurambuye. Ni ngombwa kubona umwarimu mwiza no kwitoza buhoro buhoro, kwemerera umubiri kwiteza imbere muburyo bwuzuye.

8, ibyuya byinshi mugiheYoga

Umuburo wingenzi wa kera kubyerekeye yoga nuko ugomba kwirinda imiti mbere na nyuma yimyitozo. Iyo ubyuka kandi insunga yawe irakinguye, ihura numuyaga ushobora kuganisha ku burwayi bumera bukabije. Mu mubiri muzima, ibitangaza byihuse kugirango urinde umubiri. Niba ibyuya bigumye munsi yuruhu kandi ntabwo wirukanwe, birashobora gutatanya mubindi bikoresho. Ibi ibyuya, kuba uburyo bwo gutaha aho kuba amazi meza, birashobora kwinjiza muri selile kandi birashobora guhinduka isoko yibibazo byihishe.

9, Imyitozo ku gifu cyuzuye no kurya ako kanya nyuma yimyitozo

Nukuri kwitoza yoga ku gifu cyuzuye. Niba uri ibikomoka ku bimera, nibyiza gutegereza amasaha 2.5 kugeza 3 nyuma yo kurya mbere yo kwitoza; Niba urya inyama, tegereza amasaha 3,5 kugeza kuri 4.

Ariko, ukinga imbuto nkeya cyangwa ikirahuri cyamata muri rusange, cyane cyane kubafite isukari nkeya ishobora gukenera isukari mbere.

Kurya ako kanya nyuma yo kurangiza yoga ntabwo aribyo; Nibyiza gutegereza iminota 30 mbere yo kurya.

10, kwizera koYogaCore ireba asana gusa

Yoga posse ni igice gito cya yoga; Gutekereza no guhumeka ni ibintu byingenzi.

Byongeye kandi, inyungu za yoga ntizigerwaho mugihe cyimyitozo imwe gusa ahubwo bikomezwa mumasaha 23 yumunsi. Ingaruka yimbitse ya yoga iri mu gufasha abantu kugira ingeso nziza kandi nziza.

Kwibanda ku yifoto ntabwo ari bibi, ariko ni ngombwa cyane kwitondera guhumeka no kuzirikana. Kwirengagiza izi ngingo bigabanya kugirango yoga yimyitozo yumubiri gusa cyangwa amayeri.

Wahuye niyi mitego icumi mumateka yawe yoga? Mumenyekana no kwirinda aya makosa rusange, urashobora kongera imikorere yimyitozo yawe yoga no kugera kubisubizo byiza.