Kodi mwakhala mukulakalaka kusokoneza moyo wanu ndikupitiriza kuphunzira? Ndiye bwanji osayesa bikram yoga? Pano pali masewero makumi awiri mphambu asanu ndi limodzi otsatizana komanso zozizira zambiri zomwe zingakuthandizeni kulimbitsa minofu yanu. Mukamaliza maphunziro, mudzasangalala kwambiri. Utsogoleri uwu wa yoga uli ndi ubwino wambiri. Kotero lero tikungoyankhula za iwo. Ndiye ndichifukwa chiyani muyenera kuchita bikram yoga?
Kodi njirayi ndi yabwino kwa amayi apakati?
Ndikoyenera kudziwa kuti si amayi onse omwe ali oyenerera njirayi. Ngati muli ndi mavuto ndi mtima ndi kuthamanga kwa magazi, ndiye kuti ndi bwino kugwiritsa ntchito njira yosiyana. Kuchita masewera olimbitsa thupi kumayambitsa chizungulire ndi kutaya chidziwitso.
Kumayambiriro kwa pakati, musatengedwe ndi mitundu ya yoga. Amagwira ntchito makamaka kwa omwe sanachite izi kale. Ndipotu, thupi lanu silinakonzedwe ndi zizindikiro zoterezi ndipo izi zingasokoneze kukula kwa chipatso. Ngati mimba ndi yachilendo, ndiye kuti bikram idzakuthandizani kuthetsa ululu ndi kulimbitsa minofu yanu, makamaka minofu ya chiuno.
Basic principles of bikram yoga
Yoga ya Bikram imatchedwa "yoga yotentha". Kwa nthawi yaitali wakhala wotchuka kwambiri ku America. Utsogoleriwu umaphatikizapo sauna ndi yoga. Wotulukira njirayi anali mpikisano wa masewera ku India, Bikram Chowdhary.
Pamene ngozi inachitika ndi wothamanga ndipo sakanatha kusuntha mwachizolowezi, adayamba kupanga masewero atsopano ochizira. Mnyamatayo adayika cholinga - kubwezeretsa zofunikira za yoga. Iye adapanga yekha pokhazikitsa ndondomeko ya zozizwitsa kuti athetse mphamvu zake.
Yoga ya Bikram imadalira mpweya wotentha wa chipinda kapena nthunzi, yomwe imatentha minofu ya thupi. Izi zimachepetsa mwayi wovulazidwa panthawi yochita masewera olimbitsa thupi. Aliyense angathe kugwiritsa ntchito njirayi popanda kukhala ndi luso lapadera la masewera. Zochita zonse Bikram amakonzekeretsa minofu kuti ayambe kuchita masewera olimbitsa thupi. Choncho ndi kofunikira kwambiri kuchita nthawi zonse komanso nthawi zonse.
Pambuyo pochita masewera olimbitsa thupi kuti ayambe kutentha ndi kutentha thupi, ubongo wa munthu umalandira mpweya wochuluka, izi zimapangitsa kuti thupi likhale ndi poizoni komanso thukuta. Mapulogalamu afupipafupi amalimbitsa mtima wamtima ndikuthandizira ntchito yopuma ndi minofu. Aptootdelenie amachititsa kulemera.
Bikram yoga kubwezeretsa ndi kubwezeretsa thupi. Amathandiza kuchiza matenda ndi matenda ena aakulu. Mukhoza kudzipangitsa kukhala osinthasintha komanso kupereka mphamvu kwa thupi. Zovuta zochita zimapangitsa kudzidalira, kudziletsa komanso kusamalitsa. Mudzakhala wopindulitsa kuposa kale. Njira ya yoga imathandiza kuthetsa nkhawa. Zapangidwira anthu omwe ali okonzeka kulumphira thanzi lawo komanso kutaya mwamsanga.
Njira ya Bikram Yoga
Maphunziro onse a bikram ayenera kuchitika mu chipinda chokwera pa madigiri 37-40. Maphunzirowa ali ndi asanas 26. Yesetsani kuchita masewera olimbitsa thupi. Musanaphunzire, tikupemphani kuti mumwere osachepera 1. Ndipo atatenga madzi okwanira 1 litre. Chifukwa maminiti 10-15 mutatha gawo lanu, zovala zanu zidzakhala zozizira. Maphunzirowa amatha mphindi 90. Zotsatirazi nthawi zonse zimakhala zofanana, kotero posachedwa mudzaphunzira zonse mwa mtima. Kuchita bwino kumapanga mbali zonse za thupi lanu.
Kafukufuku wasonyeza kuti munthu amagwiritsa ntchito maperesenti 50 peresenti ya mapapo ake. Ndipo chifukwa cha bikram Yoga, mutambasula mapapu anu ndikuwonjezera mphamvu zawo, izi zidzakupatsani mwayi wambiri. Mudzawonjezera kuyendetsa kwa magazi ndi mpweya womwe umathamangira ku ubongo. Chifukwa cha njira iyi, munthu akhoza kuchotsa ululu wopweteka m'magulu ndi kumbuyo.
Njira yothetsera
Ndikoyenera kulingalira zochitika zonse zosiyana kuti tikhale okonzekera zomwe tikuyembekezera m'kalasi. Sitidzafotokozera mokwanira zochitika, monga mphunzitsi wanu atachita, tidzakuuzani zomwe aliyense amachita ndi thupi lanu.
Mungayambe kukankha yoga pa msinkhu uliwonse. Mukamayesetsa kuchita masewera olimbitsa thupi, zotsatira zanu zidzakhala bwino. Koma musachedwe. Chilichonse chikuchitidwa pang'onopang'ono. Mutha kudziwa ngakhale malo ovuta kwambiri.
- Pranayama. Kuchita masewera olimbitsa thupi kumafuna kupuma. Zimathandiza thupi lanu kuti likhale lopumula ndikukhazika mtima pansi m'mitsempha.
- Ardha Chandrasana. Pakati pa zochitikazo, minofu ya mimba imalimba, imathandizanso kuchiza msana.
- Utkatasana. Chifukwa cha ntchitoyi, minofu, chiuno ndi pakhosi zimatengedwa ndi mkaziyo. Ululu kumbuyo kumapita.
- Garurasana. Zimathandiza kusintha kwa thupi lanu, kumalimbitsa mikono, mimba ndi pakhosi komanso kumathandiza kuti magazi aziyenda bwino.
- Dandayamana-Yanushirasana. Ntchitoyi imathandiza matenda a shuga ndipo imalimbitsa matope ndi zinyama.
- Dandayaman-Dhanurasan. Chifukwa cha izi, msinkhu umatha kuwonjezeka ndipo magazi amapereka m'mapapo ndi mtima wa munthu.
- Tuladandasana. Mukuthandizira kusintha kwa magazi kwa thupi lonse, kuteteza mavuto ndi mtima wamagetsi ndi kuimitsa minofu ya nyama.
- Dandayamana-Bibhaktapada-Paschimottanasana. Pulogalamuyi imathandiza kuthana ndi kupanikizika ndikupangitsa kukumbukira kwanu.
- Trikanasana. Zidzathandiza ndi ululu ndi mavuto pa nthawi ya kusamba. Amathandizira ululu m'mimba mwa pelvis.
- Dandayamana-Bibhaktapada-Yanushirasana. Amathandizira kukhalabe wabwino, amatha kuzizira komanso amachepetsa ululu ndi migraines. Kawirikawiri, amachiritsa thupi m'thupi.
- Tadasana. Mphuno imathandiza kuti mutayambe kutayika, kusamala komanso kukhala ndi moyo. Amathetsa mavuto m'mimba.
- Padangustasana. Kuthandiza kupeza moyo wabwino wauzimu, umve kugwirizana pakati pa thupi ndi malingaliro. Kumalimbitsa ziwalo zofooka, kumapangitsa kuti musamangoganizira.
- Shavasana. Amakonzekera zochitika pansi.
- Pavanmuktasana. Kupititsa patsogolo ntchito ya kapangidwe ka zakudya, kumathandiza kupweteka kwa anorexia ndi kudzimbidwa.
- Nthawi Yokhala pansi. Zimathandiza kuyeretsa thupi la poizoni.
- Bhuangasana. Kupititsa patsogolo ntchito za ziwalo zina m'thupi, kumalimbitsa msana.
- Salabhasana. Chifukwa cha ntchitoyi, matako ndi ntchafu zanu ndizochepa.
- Purna-Salabhasana. Kuchita masewera olimbitsa thupi kumawathandiza kuyendetsa magazi.
- Dhanurasan. Amathandizira kupweteka kumbuyo ndipo amalimbitsa minofu ya msana.
- Supta Vayrasan. Zimapangitsa minofu ya m'munsi kumbuyo, imatulutsa minofu ya mimba ndi ntchafu, komanso imalepheretsanso mimba.
- Ardha-Kurmassan. Amatsitsimutsa thupi, amatha kukumbukira komanso akupewa mphumu.
- Walawa. Amathandiza kwathunthu kutsegula pachifuwa ndikuthandizira kuthetsa nkhawa.
- Sanangasana. Kupititsa patsogolo kuthamanga kwa magazi ku ubongo, kumalimbitsa minofu ya kumbuyo.
- Yanushirasana-Pashimottanasana. Zimathandiza kusintha kwa msana, kumayambitsa magazi.
- Ardha-Matsuendrasana. Kuphwanya kwathunthu msana ndikupangitsa kuyendayenda kwa magazi m'thupi, kumachotsa chiletso.
- Kapalbhati in Vairazan. Chomaliza chimapereka chidziwitso cha maganizo ndikuchotsa poizoni kuchokera mthupi.
Bikram yoga ndi njira yovuta, koma mumayesetsa kupirira nayo. Ikhoza kukuthandizani kupeza mwayi watsopano wa thupi lanu.