He aha te take e mahi ai i te yoga?
He maha ngā painga o te mahi yoga, koia te take e tipu haere ana te aroha o te tangata ki te yoga. Ahakoa e hiahia ana koe ki te whakapai ake i te ngāwari me te taurite o tō tinana, ki te whakatika i te tū kino, ki te whakapai ake i te āhua o te wheua, ki te whakamamae i te ahotea tinana me te mamae mau tonu, ki te hiahia noa rānei koe ki te whakawhanake i tētahi tikanga o te whakakori tinana, he tino pai te hākinakina yoga. He maha ngā kura yoga, ā, he rerekē ngā tū yoga o ngā kura rerekē. Ka taea e ngā tāngata o ngā reanga katoa te whiriwhiri, te whakarerekē rānei i ngā tū tika kia rite ki ō rātou hauora tinana. Hei tāpiri, nā te mea e whakanui ana te yoga i te aro nui me te mārama ki te tinana, ā, e akiaki ana i te tangata kia wātea mā te whakarerekē i ō rātou manawa me te whakaaroaro, he tino āwhina mō te pupuri me te whakapai ake i te hauora hinengaro.
4 ngā nekehanga yoga mō te hunga tīmata
I mua i te tīmatanga o te mahi yoga, he pai ki te totoro mārie hei whakamahana i tō kaki, i tō ringaringa, i tō hope, i tō pona waewae me ētahi atu hononga hei ārai i te taumahatanga. Mēnā e pai ana te āhua, whakamahia he whāriki yoga i ngā wā katoa e taea ana, nā te mea he urunga kore-paheke, he urunga ngohengohe hoki hei ārai i a koe kei paheke, kei whara rānei i te wā e mahi ana, ā, ka taea hoki e ia te āwhina i a koe ki te pupuri i ō tū.
Kurī e anga whakararo ana
Ko te Downward-Facing Dog tētahi o ngā tū yoga rongonui. He mea noa i roto i te Vinyasa Yoga me te Ashtanga Yoga, he tū totoro tinana katoa ka taea hoki te whakamahi hei tū whakawhiti, hei tū okioki rānei i waenga i ngā tū.
Ngā Painga o te Tūnga Yoga Kurī ki raro:
■ Ka totoro i te tinana o raro hei whakamamae i te mamae mau tonu i puta mai i te noho roa, i te uaua rānei o ngā uaua o te hope
■ Ka whakatuwhera, ka whakapakari hoki i te tinana o runga
■ Whakaroahia te tuaiwi
■ Whakakaha i ngā uaua o te ringa me te waewae
Ngā mahi whakaharatau:
1. Takoto ki runga i ō ringaringa me ō turi, ko ō ringaringa e tika ana ki ō pakihiwi, ko ō turi hoki e tika ana ki ō hope hei tautoko i tō tinana.
2. Ina pēhi koe i ō ringaringa ki te whenua, me totoro ō maihao, ka tohatoha i te taumaha o tō tinana kia ōrite ki roto i ō ringaringa me ō hononga ringa.
3. Whakatakotoria ō matimati ki runga i te whāriki yoga, hiki ake ō turi, ka whakatikatika mārire i ō waewae.
4. Hikihia tō hope ki te tuanui, kia tika tonu ō waewae, ā, whakamahia ō ringa ki te pana i tō tinana ki muri.
5、Hurihia te taha o te tinana katoa ki te āhua V, ka pēhi i ngā nikau me ngā rekereke i te wā kotahi. Whakatikatikahia ō taringa me ō ringa, whakangāwarihia, totorohia tō kaki, kia tūpato kei iri tō kaki.
6. Pēhia tō uma ki ō huha, ka totoro tō tuaiwi ki te tuanui. I taua wā anō, ka āta totohu ō rekereke ki te whenua.
7. I te wā e whakaharatau ana koe mō te wā tuatahi, ka taea e koe te pupuri i tēnei tū mō te 2 ki te 3 ngā rōpū manawa. Ka taea te whakanui ake i te roa o te wā e taea ai e koe te pupuri i tēnei tū mā te maha o ngā whakaharatau.
8. Hei whakangā, piko mārire ō turi ka whakatakoto ki runga i tō whāriki yoga, ka hoki ki te tūranga tīmatanga.
Ngā tohutohu mō ngā tīmatanga:
Ahakoa te āhua māmā noa iho o te Downward Dog, he maha ngā tīmatanga kāore e taea te mahi tika nā te mea he whara, he kore rānei e ngāwari. Mena kei runga ō rekereke i te whenua, kāore e taea e tō tuara te whakatika, kei roto rānei tō tinana i te āhua "U" ki roto, kaua ki te āhua "V" ki roto, tera pea he hononga ki ngā piko hope, ki ngā uaua o te hope, ki ngā waewae rānei. Mena ka pāngia koe e ēnei raruraru, ngana ki te whakatika i tō tū mā te piko paku i ō turi i a koe e whakaharatau ana, me te pupuri i tō tuaiwi kia tika, me te karo i te tuku i te taumaha katoa ki ō ringa me ō ringaringa.
Kōpara
He piko tuara te Cobra, he mihi noa ki te rā. Ka āwhina te Cobra ki te whakapakari i te tuara, ā, ka whakarite hoki i a koe mō ngā piko tuara kaha ake.
Ngā Hua o te Tūnga Yoga Cobra:
■ Ka whakapakari i ngā uaua o te tuaiwi me te waewae o muri
■ Whakanuia te ngāwari o te tuaiwi
■ Whakatuwheratia tō uma
■ Ka totoro i ngā pakihiwi, te tuara o runga, te tuara o raro me te puku
■ Ka whakapakari i ngā pakihiwi, te puku me ngā hope
■ Whakamamae i te mamae o te sciatica
Ngā mahi whakaharatau:
1. Tuatahi, takoto tapapa, totoro ō waewae me ō māikuku, whakatakotoria te kapu o ō waewae ki runga i te whāriki yoga kia rite te whānui ki tō hope, kia mau tonu te taurite.
2. Whakatakotoria ō ringaringa ki raro i ō pakihiwi, ka pēhi ki runga i te whāriki yoga, me ō pakihiwi e anga ana ki roto, me ō tuke e anga whakamuri ana.
3. Takoto ki raro, me tō kaki kia noho mārire.
4. Tautokohia tō tinana kia ōrite ki ō nikau, hope, huha o mua me ō kapu waewae.
5. Manawa mai, ka hiki ake tō uma, ka whakaroa tō kaki, ka huri i ō pakihiwi ki muri. I runga i te ngāwari o tō tinana, ka taea e koe te whiriwhiri kia tika, kia piko rānei ō ringa, me te whakarite kia tata tō hope ki te whāriki yoga.
Puritia te tū mō te 15 ki te 30 hēkona, kia mau tonu tō manawa, kia marino hoki.
7. I a koe e whakapūha ana, tukua mārire tō tinana o runga ki te whenua.
Ngā tohutohu mō ngā tīmatanga:
Kia maumahara kaua e piko rawa te tuara kia kore ai e mamae te tuara i te pēhanga nui o te tuara. He rerekē te āhua tinana o te katoa. Hei karo i te whakauaua i ngā uaua o te tuara, whakakahangia ō uaua puku i te wā e whakaharatau ana, whakamahia ngā uaua puku hei tiaki i te tuara, ā, kia nui ake te whakatuwheratanga o te tinana o runga.
Kurī e anga whakarunga ana
Ko te Upward-Facing Dog tētahi atu tū yoga piko tuara. Ahakoa he nui ake te kaha e hiahiatia ana i te Cobra, he tū tīmatanga pai hoki mō te hunga tīmata. Ka āwhina tēnei tū ki te whakatuwhera i te uma me ngā pakihiwi me te whakapakari i ngā ringa.
Ngā Hua o te Tūnga Yoga Kurī ki Runga:
■ Ka totoro te uma, ngā pakihiwi me te puku
■ Ka whakapakari i ngā ringaringa, ngā ringaringa me te tuaiwi
■ Whakapai ake i tō tū
■ Whakakahangia ō waewae
Ngā taahiraa whakakori tinana:
1. Takoto tapapa, ko tō rae me ō kapu waewae e piri ana ki te whāriki yoga, ko ō waewae e tū taha ana, kia rite te whānui ki tō hope.
2. Whakatakotoria ō ringaringa ki te taha o ō rara o raro, kuhuhia ō tuke ki roto, ka hiki ake ō pakihiwi i te whenua.
3. Totorohia ō ringaringa kia tika, ka whakatuwhera i tō uma ki te tuanui. Pēhia ō matimati ki te whenua, ka hiki ake ō huha.
4. Totorohia ō waewae kia tika, ko ō ringaringa me ō kapu waewae anake e pā ana ki te whenua.
5. Kia rite ō pakihiwi ki ō ringaringa. Tōia ō pakihiwi ki raro, ka whakaroa i tō kaki, me te kukume i ō pakihiwi kia matara atu i ō taringa.
Puritia tō tinana mō ngā manawa e 6 ki te 10, kātahi ka whakangāwari i tō tinana ki raro.
Ngā tohutohu mō ngā tīmatanga:
He tokomaha te hunga e whakapoauau ana i te tūnga kurī ki runga me te tūnga kokopara. Inaa, ko te rerekētanga nui i waenga i ngā mea e rua ko te tūnga kurī ki runga me noho tika ngā ringa, me te takoto o te hope i runga i te whenua. I te wā e mahi ana i te tūnga kurī ki runga, me whakamahi ngā pakihiwi, te tuara me ngā huha hei whakataurite i ngā taha e rua o te tinana kia kore ai e pēhia, kia totoro pai ai hoki te tinana katoa.
Pēpi Harikoa
He tū whakangā māmā noa iho a Happy Baby mō te hunga tīmata, ā, he maha ngā wā ka mahia i te mutunga o te yoga, i te putila rānei.
Ngā Hua o te Yoga Pēpi Harikoa:
■ Ka totoro i ngā huha o roto, te hope, me ngā uaua o muri
■ Ka huaki ngā hope, ngā pakihiwi, me te uma
■ Whakamamae i te mamae o te tuara o raro
■ Whakamamae i te ahotea me te ngenge
Ngā taahiraa whakakori tinana:
1. Takoto papatahi ki runga i tō tuara, me tō mahunga me tō tuara e piri ana ki te whāriki yoga.
2. Pikohia ō turi ki te 90 nekehanga ka whakatata mai ki tō uma. Pikohia ō tuke ka anga atu ngā kapu o ō waewae ki te tuanui.
3. Hopukia te taha o waho, o roto rānei o ō waewae ki ō ringaringa, kumea ō turi kia wehea ki ngā taha o tō tinana, kātahi ka kumea ō turi kia tata atu ki ō kēkē.
4. Kia piko ō turi, kia anga ō rekereke ki te tuanui. Kia wātea ō hope, kia tata mai ō turi ki tō uma.
5. Tangohia he manawa hōhonu, āta haere, ka pupuri i taua tū, me te neke mārire mai i tētahi taha ki tētahi taha.
Ngā tohutohu mō ngā tīmatanga:
Ki te kore e taea e koe te pupuri i ō waewae me te kore e hiki i ō pakihiwi, kauae, e piko rānei tō tuara, tērā pea kāore koe e ngāwari. Hei whakaoti i te tū, ngana ki te pupuri i ō pona waewae, i ō kōpū waewae rānei, ka taea rānei e koe te whakatakoto i tētahi whitiki yoga ki waenganui o te piko o tō waewae ka tōia i a koe e whakaharatau ana.
Whakarongo ki tō tinana i a koe e mahi yoga ana, ā, he rerekē te tinana o ia tangata, o ia tangata, nō reira he rerekē anō hoki te ahunga whakamua o te mahi. Ki te mamae koe i a koe e mahi ana, kati tonu, ka rapu tohutohu mai i tētahi kaiako yoga ngaio kia mārama ai koe ki ngā tū yoga e tika ana māu.
I ZIYANG ka tukuna e mātou he whānuitanga o ngā kākahu yoga māu, mā tō waitohu rānei. He kaihokohoko rarahi mātou, he kaihanga hoki. Ehara i te mea ka taea e ZIYANG te whakarite me te whakarato i te MOQ tino iti ki a koe, engari ka āwhina hoki i a koe ki te waihanga i tō waitohu. Mēnā kei te hiahia koe,tēnā whakapā mai
Wā tuku: Hakihea-27-2024
