Pros uye Cons of Yoga kune maviri, mienzaniso yekurovedza muviri

Yoga ndiyo yekare uye yakadzika kubva kune ese epasi rese maitiro. Inoita sedzidziso yeIndia, maererano neyekunze uye yemukati mune mumwe nemumwe wedu inosanganiswa zvakanyanya. Parizvino, hunyanzvi hweYoga hune mukurumbira mukuru, saka hazvisi zvachose zvinoshamisika kuti Yoga studios nguva pfupi yadarika seye howa mushure memvura.

Yoga yakakamurwa mukusiyana kwakawanda kwedzidziso. Yoga yoga, yoga yevana, yoga kune avo "ye50", hathao mumhepo uye, zvirokwazvo, haina kugadzikana yeYoga kune maviri. Mune rumwe ruzivo nezve chinhu chekupedzisira chandingade kukuudza mune izvi zvinyorwa.

Chii chinonzi steam yoga, ndeipi inoratidzwa zvakasiyana

Tsvaga kuti chii chakamirira iwe nhasi - horoscope yeanhasi kune ese ezviratidzo zvese zodiac

Nevanyoreri vevanyoreri, isu takagadzirira horoscope chaiyo yekunyorera foni mbozha. Kufanotaura kuchauya kune yako zodiac chiratidzo mangwanani ega ega - hazvigoneke kupotsa!

Dhawunirodha Mahara: Horoscope yezuva rega rega 2020 (inowanikwa pane Android)

Vaviri yoga ichiri kunzi "simbe". Iwo rudzi rwakakosha rweYoga Art, runosanganisira kuurayiwa kweAsan nerubatsiro rwemumwe wako uye neimwe nzira. Yoo

Panguva imwecheteyo, kushandiswa kukuru kweStam Yoga kunogona kunzi kusanzwisisika kuri nyore kweiyo idzo iyo maekisesaizi ayo aimbova weboka rakaoma kana kuti haana kuzadzikiswa. Mushure mezvose, shanda nemunhu wechipiri akarerutsa zvikuru maitiro aya (zvirokwazvo, pasi pekudzidziswa kwemuviri wakakwana wevaviri vaviri.

Panguva imwecheteyo, kune iyo Steam Yoga, iwe unogona chete kutora mumwe wako chete kana mumwe wacho mumwe wako mumwe wake, asi shamwari chete, mwana uye kunyange munhu asina kujairika. Muchiitiko chekupedzisira, tiri kutaura nezvedanho remamwe mikana yemipikirwo: Munhu anofanirwa kukurira zvimiro zvake zvemukati, nekuwana nzira yayo yekukura, kugadzirisa kugona kwavo, zvese zviri zviviri zvepanyama uye pamweya.

Chakavanzika chidiki. Kuitira kuti makirasi atonyanya kugadzikana uye akaunzwa kwauri chete zvakanaka manzwiro, sarudza mumwe wako, ndeimwe yerudzi uremu newe.

Kudzidzira kweStam Yoga ndeyekubatsirana mukuchengeta chiyero, kutambanudza, kutsvedza uye deflection. Pano, mumwe wako mumwe wake anotora basa rekutsigira uye rutsigiro rwechipiri, uye anogona zvakare kuve rudzi rwe "kurema uremu." Kutenda kune izvi zvese, yoga hakusi nyore chete, asi zvakare zvinofadza uye zvinonakidza.

Nekudaro, zvekuti zvaive zvekuita kuti mitemo inotevera yakatanga kunyatsoita Steam Yoga:

• Kubhadhara zvakakwana kune hutsanana zviyero, chengetedza chitarisiko chakachena;
• Sarudza mumwe wako wega neanenge uchigadzirira nhanho yekugadzirira;
• Mukuita kwekuita Asan, kudzora manzwiro ako emukati uye kutaura mumwe wako pachine nguva pamusoro pezvaunonzwa. Nekudaro, usakanganwa kumubvunza nezve manzwiro ake uye nyore;
• Nguva nenguva shandurai mabasa;
• Kuseta slim.

Kupi kwekutanga yoga mumaviri: inoshanda nezvechimiro chayo

Yoga vaviri vaviri, yakafanana neyekudzidzira rwechinyakare, kutanga pane zvese, zvinotanga nekunyaradza.

Izvo zvakakosha kuti kushandira pamwe nekudzidziswa hakuzoite kuti kufamba, sarudza zvishandiso zvakasikwa zvevakabva (machira, firakisi, uye zvichingodaro).

Imwe nguva yakakosha mu yoga mimhanzi. Zvakakodzera, zvakafanira kuti ubatanidze mimhanzi yemanzwi echisikigo, zvakare kuteerera iyo Mantras kana Chiedza Chinobatsira.

Uye, chokwadika, ini ndoda kutaura zvakanaka zvakasiyana: zvachose chero basa rinofanira kutanga chete kubva pane zvakanaka, haufanire kukunda kusawirirana kana kusawirirana kwepfungwa.

Kana iri chimiro chemakirasi e yoga, zvinokwanisika kusiyanisa iyo inotevera runyorwa rwezvinhu:

1. Vese vegan Tans kune maviri vanofanira kuzadzikiswa kuve vakasununguka zvachose. Iko kukanganiswa kweiyo yoga kurovedzwa kunoratidzwa kwete pane masimba, asi zvimwe zvekutambanudza. MuYoga kune vaviri, mumwe wevatori vechikamu muTandem, musoro wemutungamiri akatakura mutoro wekutakura uye kunaka kwekuurawa kweAsan, uye wechipiri mukuru ndiye muranda.
2. Kukwikwidza kwakazara. Mukirasi yeStam Yoga hapana nzvimbo yemakwikwi uye kukwikwidza. Pakutanga, varoorani vanowirirana, ipapo vakabatana kune mumwe nemumwe pamazinga epamoyo nepamoyo, uye yechitatu, yekupedzisira, nhanho inosanganisira kuwirirana kwakazara mumuviri. Iyo yekupedzisira inoratidzira pachayo seyakavandudzwa kuzere uye kuita maekisesaizi padanho rekutenderera.
3. Kuurawa kweAsan kunorambidzwa kana vaendesa kurwadziwa kana kumwe kusanzwisisika pfungwa. Kana izvi zvaitika, iwe unofanirwa kutora nguva uye uchifanira kubvunza nachiremba.

Kunaka kuratidzwa kwaYoga mumuviri, zvayo

Kana iri mhedzisiro kubva muitiro weSteam Yoga, hazvigone kuvhiringidza nezvemabasa epanyama uye hwemuviri: Kutenda kwemakirasi, kuwedzera mwero wakavandudzwa, pamwe nezvakawanda zvemukati zvine simba zvakare zvine chekuita zvakanyanya.

Pamusoro pepanyama, zvakakodzera kucherechedza iyo yepfungwa mhedzisiro, iyo inosanganisira mukana wekuwana rusununguko rwemweya rwemweya uye kubatsira munhu wechipiri. Ndezvikonzero izvi munyika dzeWest, iyo Steam Yoga yakatanga kufonera "yoga kuvimba".

Mukuita kwekudzidzira yoga nekuda kwemweya wekufema, munhu anoita yoga anogona kuwana mufananidzo wakakwana unomiririrwa nekutya kwake, kuchiziva uye izvo zvakavanzika zvakadzama muuropi. Uye kuraswa kweiyi mabhegi epfungwa anokubvumira kuti urege iwe kusunungura huwandu hwesimba remukati musimba risinga tsanangurike, iro, rinotungamirirwa kuti 'riwedzere' kubva pane izvi "zvinotyisa" nyika.

Nokutenda nekunyatsotarisira kuzviona, zvinova nyore kuona chokwadi chakapoteredzwa nechero chakatarisana, semhedzisiro yeiyo kusunungurwa kubva mukunyanyisa kushushikana, zvidyo zvepfungwa uye chinangwa chakakosha kuwirirana kwepfungwa uye hutano, sehutano, sehutano, pamwe nekunzwa kwepfungwa uye mukana wekuvaka hukama hwako pachako nevamwe uye nenzira inowirirana.

Yakanaka uye isina kunaka mumakirasi e yoga

Iye zvino ini ndinokurudzira kuti ugare mune zvimwe zvakadzama pamapombi uye chirevo cheiyo yechipiri nzira.

Saka, kubva pane zvakanakisa zvakanakira yoga kune maviri, zvinotevera zvinogovaniswa:

• Isina kugadzirwa kubatsirwa kwemuviri. Nekuda kwehurongwa hwemiitiro, kushanda kwegadziriro yekufema kwakavandudzwa, mamiriro emoyo uye nemidziyo yeropa yakajairika, kuwedzera musculoskeletal system inokura. Uye zvakare, iyo yoga maitiro inoratidzwa nekubatanidza uye yakakodzera mhedzisiro pamuviri wemunhu.
• Yoga yakazara. Chaizvoizvo, nerubatsiro rwekudzidziswa, hapana kuzorora kwekunyama uye kubvisa kushushikana, asi zvakare hurongwa hwekutya hunosvika kune zvakajairika, kuti iwe uve unonyanya kushungurudza muhupenyu hwezuva nezuva.
• Kunzwa kunofadza. Paunenge uchiita yoga, vakaroorana vanonyengerwa kune mumwe nemumwe, izvo zvinovapa zvinonakidza manzwiro. Panyaya yevamwe vakaroora, yoga vari vaviri vaviri vachazova ruponeso chairwo, pavanotambura nekushomeka kwekunyepedzera kwerudo.
• Chikumbaridzo chekuvimba pakati pevakaroorana zvinowedzera, pamwe chete ivo vanotanga kunyatsonzwa kuve nemhosva yemweya wavo. Uye izvi zvakare kushomeka kwenzira dzakawanda.
• Steam Yoga inopa kuyananiswa. Kunyangwe kana vakaroorana vari mumamiriro ekupokana, kudzidziswa kuchiri kuitisa kuyananisa.
• Tsika inobatsira kurwa. Chekutanga pane zvese, iyo yakazara yekufembera iyo inogara ichiuya pedyo. A Plus, sezvambotaurwa, zvakawanda zvinoenderana nekubata uye kusanzwisisika kubata.
• Makirasi eYoga anozoita kuti iwe uwedzere kuparadza uye uchivandudza, zvinopa kuvandudza kushamwaridzana kwekufamba, kuwedzera kwekusangana kwekutarisirwa uye kunyange kuvandudzwa kwehuropi chiitiko.
• Steam Yoga zviri nyore. Iwe unogona kugara uchivimba nekutsigira mumwe wako. Uyezve, mumwe wako anobatsira mukutaura zvakanyanya kuoma asanas akaoma, ayo akazvimiririra asina kujairika akaoma kuita, kunyanya vatanga.
• Vakabatana vane mukana wekutarisa kuitwa kweiyo nogovsky Asan kubva kudivi, uye saka inogona kuona zvikanganiso zveumwe neumwe uye kubatsira mukuvandudza maitiro.
• Muitiro wenguva dzose weYoga mune vaviri anounza maitiro kune chirongwa chitsva. Vazhinji varapi vakaonekwa kuti mushure memakirasi echigarire anoona vadikani vavo nekunzwa kukuru, unyoro uye kufungidzira.

Asi, zvinosuruvarisa, sekunge mune chero imwe nyaya, kune zvakare nguva dzisina kunaka muSteam Yoga. Kubva pakupedzisira kune vakadaro:

• Mukana wekukuvara. Zvinonyanya kuwedzera kana vamwe vaAntans vachiitwa.
• Mutengo wakakwira kwazvo wekudzidziswa.
• Kana mumwe wevatori vechikamu mune iyo maviri nekuda kwezvikonzero chero zvacho hazvizokwanisi kushanyira kudzidziswa, iyo yechipiri ichamanikidzwa kuita zvimwe chete. Izvo hazvina kufanana nekuzvibata kwakazvimirira muviri.

Ndiani wekuenda kunoshanda?

Ndiani akanakisa pane ese ekutora neni pane steam yoga? Ehezve, zvakanyatsonaka kuti yaive yako yechipiri hafu - iri, murume kana jaya.

Ndiani anokodzera yoga mune vaviri?

Muzhinji, Steam Yoga inogamuchirika kune anenge munhu wese. Kunyanya kukurudzirwa kuti utangezve kuita nyaya iyi yemisoro, izvo zvakatanga kurasikirwa nechivimbo kana kufarira mumwe nemumwe, zvinosarudzika nemumwe uye kuzvibata pachavo nechido chekutsvaga zvitsva uye manzwiro.

Panguva imwecheteyo, hapana zera miganhu pano, nekuti inogona kuitwa zvese zvakaoma uye iyo yekutanga kuAgent. Uye kunyangwe iwe usina chekuita nemutambo, asi iwe unoda chaizvo kuedza iyo yoga yoga, usazviramba pachezvishuwo ichi.

Fungidziro seti yekutanga Steam Yoga Inorodha

Mukupfura yoga yoga, zvinonzwisiswa kuti mumwe wacho anodiwa naye asingasviki naye, asisiri zvishoma. Hazvigone kuve chinhu chekutarisisa, hunhu, chimwe chinhu kwauri chauri kureva, uye chinoita chete chirahwe chesimba, zvichienderana nehupombwe - mukadzi kana murume.

Kupfuurirazve ini ndoda kukujaira iwe neyenonyanya kuzivikanwa Steam Yoga Inorodza:

• Asana "Ndege" - yakaoma kwazvo;
• "Inverted priangle" iri nyore kurovedza muviri;
• "Imbwa yakapetwa kaviri, chiso chacho chiri kutarisana nebhuku" - zviri nyore Asana;
• "Chikepe" - chiitiko chakaomarara;
• "Rack mumusoro" - musiyano wekurovedza kwakaoma kwazvo izvo zvisingafanire kuitwa nevatambi;
• "Kudhonza" ndiko kurovedza muviri kwakanaka.

Mienzaniso yeYogan Asan ine yakadzama tsananguro tsananguro

Exercise "Ndege"

Kuti uite saana yakadai, iwe unoda mumwe, uye zviri nani panguva imwe chete nevako vaviri vakagadzirira kunyatsogadzirirwa mumuviri. Naizvozvo, kutanga kuita chiitiko ichi kunogona chete kana iwe uchinge watove wakareruka asians.

Maitiro ekuurayiwa achave anotevera:

1. Wokutanga wokutanga anowira pamusoro pengura, anomutsa maoko ake netsoka dzake kuitira kuti vave perpendicular kune muviri (mabvi panguva imwe chete inobata bent).
2. Wechipiri anotora vaviri vaviri pamusoro, anozorora pamachindwe akavanzika uye tsoka dzemudiwa wake (kune imwezve kujekesa kuzadziswa kwaAsana, isu tinotanga kukupa zano nerubatsiro rwegumbo rimwe rekuzorora pasi).
3. Izvo zvakakoshawo kutanga uye kuchengetedza maonero ekuona pakati pevakaroorana. Edza kugara mune yakatarwa nguva yenguva yakawanda sezvinobvira.

Exercise "Inverted Triangle"

Iyo yekurovedza muviri inotaurwa inoratidzirwa nekuuraya kwakareruka. Inogona kutangwa kuita avo vakangotanga kuita yoga vaviri vaviri vaviri.

Maitiro ekuita chiitiko ichi:

1. Izvo zvinodikanwa kuti ugare pachiso kune mumwe wake ari kure kweanenge makumi matatu kusvika makumi matanhatu emakore makumi matanhatu.
2. Tsoka dzinofanira kunge dzakareba pamapfudzi upamhi kana kunyange zvishoma zvishoma.
3. Bvisa maoko ako nenzira yekuti ivo vanowanikwa vangangoita gumi muzana kubva padanho renzeve.
4. Chengetedza chinzvimbo chemasekondi makumi matanhatu.
5. Tsvedza maoko ako pafudzi racho uye utendeuke musoro wako kurudyi.
6. Dhonza kumusoro kwemuviri kusvikira yamira pasi.
7. Kushandisa ruoko rwerudyi svika kutsoka, mune yakakwana vhezheni - kubva kunze. Asi kana chiitiko chakataurwa chakapihwa kwauri nekunetseka, saka iwe unogona kusvika mukati. Panguva imwe chete, iwe unodhonza ruoko rweruboshwe.
8. Simbisa pfungwa dzako pane wechipiri mutambi we vaviri, panguva imwe chete kunonoka munzvimbo kwenguva yakareba.

Kurovedza muviri "imbwa mbiri, iyo muzzle yezviri kutarisana nebhuku"

1. Mumwe wevakaroorana (imwe ine yakanyanya kudzidziswa) inofanira kuisa makumbo pane imwe nhanho nemapfudzi.
2. Wechipiri mutori wechikamu chevaviri anofanira kumutswa kumusoro uye ivaise kure kwemasendimita gumi kubva munzeve.
3. Ipapo wekutanga mumwe nemumwe aifanira kutambanudzwa kumberi uye kusendamira pasi bhuku, kuisa muchanza chake pasi nechekureba kwekurongeka kwemazana zana nemakumi maviri emamita.
4. Iye zvino mumwe wechipiri anofanirwa kuisa macarns kuenda kure kwemakumi matatu emakore makumi mana nematanhatu kubva pamananho emunhu wekutanga.
5. Wechipiri mutori wechikamu anofanira kuisa gumbo munzvimbo yenzvimbo ye pelvic mudunhu ravo reumwe wavo.
6. Wechipiri mumwe wako anofanirwa kuisa gumbo rechipiri kune yekutanga. Semhedzisiro, inozoitika seyisiri-mwero "imbwa, iyo muzzle yezviri kutarisana nebhuku racho."

Kurovedza muviri "chikepe"

1. Vakabatana vakagara pane rug pakatarisana neimwe, tsoka dzinouya.
2. Musana unofanirwa kuve wakananga, uine kushushikana musana.
3. Ita tsoka dzako kusvika pakuumbwa kwetsamba "V".
4. Kana achinge ambonzwa nyaradzo - ndivhiya tsoka kumakumbo emumwe wako.
5. Inzwa kurovedzera muviri uye zvese zvinonzwisisika zvinoitika mumasuru ako.
6. Izvo zvakare zvinotenderwa sarudzo yekutora maoko nechinangwa chekuwedzera rutsigiro.

Kurovedza muviri "mira mumusoro"

Ndokumbira utarise kuti iyi asana inoreva chikamu chakaoma kunzwisisa chakakwana uye chakakodzera kune vanhu vakagara kwenguva refu vachiita yoga. Vatsva kubva pakuda kwake kuramba.

Inoteverwa seinotevera:

1. Iyo "imbwa, iyo muzzle yezviri kutarisana nebhuku" inogamuchirwa. Panguva imwecheteyo, zvakafanira kuti misoro yevakaroorana iripo munzira imwe neimwe mune imwe chete zana nemakumi manomwe emakore makumi mapfumbamwe nematanhatu.
2. Uremu hwemuviri hunofanira kuendeswa kune chikamu chepamusoro chemuviri. Musoro uchizorora pasi.
3. Iwo maElbows ari padyo nemusoro, iwe unofanirwa kuzvinyudza pamwe nerubatsiro rwemaruwa, nekuda kweiyo imwe pfungwa yekutsigira yakagadzirwa.
4. Mira mumusoro uri pamusoro wako uye udzorere makumbo ako.
5. Negumbo chero ripi zvaro, nyatso fonha nenzira yekuti yakaenzana neyekutanga pasi.
6. Rutsoka rwegumbo iri rinofanira kunge rizorora mumakumbo emumwe wako. Asana yakatarwa kwenguva refu sezvinobvira.

Exercise "Kudhonza"

Kuita kupedzisa mumakirasi e yoga kune maviri. Izvo zvinodikanwa kuti udzime moyo mwero uye tsandanyama yakakodzera kutambanudza.

Zvinoitwa seizvi:

1. Vakabatana vanowanikwa pakatarisana nemukomana wake munzvimbo yekugara, vanobata matanho zvakanyanya sezvinobvira kune mumwe nemumwe.
2. Vanotora maoko uye vakatambanudza kusangana.
3. Zvekunyaradza kwakanyanya, zvinodikanwa pakukasira, uchiita rutsigiro pamaoko uye maoko emumwe wako.

Iye zvino iwe unoziva zvese zvakavanzika zvekuurayiwa kweAsan. Tinoshuvira iwe unonakidza uye zvinobudirira tsika!

Uye pakupedzisira, tinokurudzira kuona inonakidza vhidhiyo. Tsoka: