Yoga for Beginners: Everything You Need to Know to Start

Kuyamba kuchita yoga kumatha kukhala kovutirapo, makamaka ngati ndinu watsopano kudziko lamalingaliro, kutambasula, ndi agalu otsika. Koma musadandaule - yoga ndi ya aliyense, ndipo sikuchedwa kuti tiyambe. Kaya mukuyang'ana kuti muzitha kusinthasintha, kuchepetsa nkhawa, kapena kungoyesa china chatsopano, bukuli likuthandizani pazomwe muyenera kudziwa kuti muyambe ulendo wanu wa yoga.

Munthu yemwe akuchita masewera a yoga omwe amawonjezera mphamvu ndi kusinthasintha, kusonyeza ubwino wochita masewera olimbitsa thupi nthawi zonse

Kodi Yoga ndi chiyani?

Yoga ndi machitidwe akale omwe adachokera ku India zaka 5,000 zapitazo. Zimaphatikiza machitidwe akuthupi (asanas), njira zopumira (pranayama), ndi kusinkhasinkha kuti alimbikitse thanzi lathupi, malingaliro, ndi uzimu. Ngakhale kuti yoga ili ndi mizu yozama mu uzimu, yoga yamakono nthawi zambiri imachitidwa chifukwa cha thanzi lake, kuphatikizapo kusinthasintha, mphamvu, ndi kumasuka.

Chifukwa Chiyani Mukuyamba Yoga?

Chithunzi chodziwitsa kapena fanizo loyambitsa zoyambira za yoga, zopindulitsa zake, ndi momwe zimalimbikitsira thanzi lamalingaliro kwa oyamba kumene.

Nazi zifukwa zochepa zomwe yoga ndiyofunika kuyesa:

Zimawonjezera Kusinthasintha ndi Mphamvu:Yoga imayika mofatsa kutambasula ndikulimbitsa minofu yanu.
Amachepetsa Kupsyinjika:Njira zopumira komanso kulingalira zimathandizira kukhazika mtima pansi.
Imawonjezera Kumveka kwa Maganizo:Yoga imalimbikitsa kuyang'ana ndi kukhalapo.
Imawonjezera Ubwino Wathunthu:Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kugona, kusagayika bwino m'mimba, komanso mphamvu.

Kodi Muyenera Kuyamba Chiyani?

Kukongola kwa yoga ndikuti kumafuna zida zochepa kwambiri. Nazi zomwe mukufunikira kuti muyambe:Yoga Mat:Makasi abwino amakupatsirani mwayi ndikugwira ntchito yanu.

Zovala Zabwino:Valani zovala zopumira, zotambasuka zomwe zimakulolani kuti muziyenda momasuka (monga ma leggings athu a eco-friendly yoga ndi nsonga!).

Malo Abata:Pezani malo odekha, opanda zosokoneza momwe mungayang'anire.

Maganizo Otseguka:Yoga ndi ulendo, osati kopita. Khalani oleza mtima ndi inu nokha.

Yoga Yoyambira Imayambira Oyamba

Fanizo kapena chithunzi chofotokozera lingaliro la Yoga Nidra, chizolowezi chosinkhasinkha pakupumula mozama komanso kumveka bwino m'malingaliro.

1.Mountain Pose (Tadasana)

Imani wamtali ndi mapazi anu pamodzi, mikono kumbali yanu. Awa ndiye maziko a maimidwe onse

2.Downward-Facing Dog (Adho Mukha Svanasana)

Yambani m'manja ndi mawondo anu, kenaka kwezani chiuno chanu mmwamba ndi kumbuyo kuti mupange mawonekedwe a "V".

3.Pose ya Mwana (Balasana)

Gwirani pansi, khalani kumbuyo pazidendene zanu, ndipo tambasulani manja anu patsogolo. Uku ndi kupumula kwakukulu

4.Warrior I (Virabhadrasana I)

Yendani phazi limodzi kumbuyo, pindani bondo lanu lakutsogolo, ndikukweza manja anu pamwamba. Izi zimapanga mphamvu ndi kulinganiza

5.Kutambasula kwa Ng'ombe

Pa manja ndi mawondo anu, sinthani pakati pa kugwedeza msana wanu (ng'ombe) ndikuzungulira (mphaka) kuti mutenthe msana wanu.

Mafunso Odziwika Okhudza Yoga

1. Kodi ndiyenera kuchita yoga tsiku lililonse?

Yankho:Simufunikanso kuchita masewera olimbitsa thupi tsiku lililonse, koma ndikofunikira kuti mukhale okhazikika. Mutha kumva zotsatira zoonekeratu pochita 3-5 pa sabata.

2. Kodi ndiyenera kusala kudya ndisanayambe kuchita yoga?

Yankho:Ndibwino kuti musadye maola 2-3 musanayambe kuchita masewera olimbitsa thupi, makamaka zakudya zazikulu. Mutha kumwa madzi pang'onopang'ono, koma pewani kumwa madzi ambiri panthawi yoyeserera.

3. Zimatenga nthawi yayitali bwanji kuti muwone zotsatira za yoga?

Yankho:Zimasiyana munthu ndi munthu. Nthawi zambiri, pakatha masabata a 4-6, mudzamva kusintha kwa thupi lanu, mphamvu ndi malingaliro.

4.Kodi ubwino wa zovala za yoga ndi ziti?

Yankho:Zovala za yoga zimapereka chitonthozo, kusinthasintha komanso kupuma, zimathandizira kaimidwe kosiyanasiyana, zimateteza thupi, zimawongolera masewera olimbitsa thupi komanso kudzidalira, ndizoyenera malo osiyanasiyana, ndizosavuta kuchapa, komanso kuyang'ana kwambiri pakuyeserera.

Chitsogozo chowonetsera masitayelo otchuka kwambiri a yoga, kuwonetsa maubwino awo apadera ndi machitidwe akukhala ndi thanzi lakuthupi ndi m'maganizo.

Chifukwa Chiyani Musankhe Zovala Zokhazikika za Yoga?

Pamene mukuyamba ulendo wanu wa yoga, ganizirani kuthandizira machitidwe anu ndi zovala zokhazikika za yoga. PaZIYANG, timakhulupirira kupanga zovala zowoneka bwino, zomasuka, komanso zowoneka bwino zomwe zimagwirizana ndi malingaliro a yoga. Zidutswa zathu zidapangidwa kuti ziziyenda nanu, kaya mukuyenda kapena mukupumula ku savasana.

Nthawi yotumiza: Mar-03-2025