Yoga yakagara ichizivikanwa kuva mushonga mukuru wekushungurudza. Yoga inosanganisira nzira dzakawanda dzinoderedza kushungurudzika, kusanganisira kurovedza muviri uye kudzidza kudzidzira kufema, kujekesa pfungwa, nekudzikinura muviri. Sezvo yoga inowedzera kuve yakakurumbira, vanhu vakawanda vanowanzoona zvinobatsira izvi tsika yekare inounza muupenyu hwavo hunonetsa. Kugadzira nzira yegaga yegaga ndiyo nzira yakanakisisa yekuona kusiyana kwegaga kunogona kuita.
Izvi zvishanu-kuisa kushungurudzika kwekutengesa yoga routine inogadzirirwa vatangadzi vanofunga kuti havana nguva ye yoga.
Dzidzira
Hatha Yoga ndiyo tsika ye yoga postures. Kune zvakawanda zvakasiyana-siyana zveHatha yoga: vamwe vanonoka uye vanonyanya kufunga nezvekutambanudza, vamwe vanokurumidza uye vanowedzera kubasa. Kana iwe uri kutsvaga kuti uderedze kushushikana, hapana imwe yega yoga yakakwirira, saka sarudza imwe inosangana nehuwandu hwehutano hwehuviri uye unhu hwako. Chero basa ripi neripi richabatsira kubvisa kushushikana nekuchengeta muviri wakagwinya nekusunungura endorphins, mahomoni chaiwo anoita kuti unzwe zviri nani. Yoga inoderedzawo kushungurudzika kuburikidza nekutambanudza. Paunenge wakamanikidzwa, kukanganiswa kunochengetwa mumuviri zvichiita kuti unzwe wakasungwa uye unowanzokonzera marwadzo. Kuwedzera kukuru kwe yoga kunobvisa kukonzera kubva munzvimbo dzine dambudziko, kusanganisira mahudyu uye mapepa.
Kurapa Kwemhepo
Pranayama, kana basa rekufema, chikamu chinokosha cheimwe miitiro ye yoga uye iyo inoshandura zvakanaka kuhupenyu kubva pamat.
Pachinyanya kukosha, yoga inowedzera kuziva kwako kufema sechombo chekuzorodza muviri. Kunyangwe kufema kune chiito chisingaiti (unofanirwa kuramba uchiita kuti ugare uri mupenyu), unogona kusarudza kutonga mweya. Kungodzidza kutora kufema kwakadzika uye kuziva kuti iyi inogona kuva nzira inokurumidza kurwisa mamiriro ekumanikidza inoshamisa.
Kuchenesa Pfungwa
Mifungo yedu inoramba ichishanda, ichimhanya kubva pane imwe pfungwa kuenda kune imwe, inoshandura mamiriro ezvinhu anowanikwa mune ramangwana, kugara pane zviitiko kubva kare. Zvose izvi pfungwa dzinoshanda zvinotyisa uye zvinonetsa. Yoga inopa mikana yakawanda yekugadzira monkey mind. Imwe ibasa rekufema, sezvakataurwa pamusoro apa. Kufema kwega kwega kunosungirirwa kusinganzwisisiki kusvika panguva ino yemazuva ano; iwe hausi kufema munguva yakapfuura kana ramangwana, asi iye zvino chete iye zvino. Kuisa pfungwa pane mumwe nomumwe wekunyora nekunyengera kune kuregererwa kweimwe pfungwa ndedzimwe nzira yekuchenesa pfungwa, Ichowo chiito chekufungisisa. Mukuwedzera, kushanda kwe yoga inosanganisira, kana asanas, inoshandawo sechimiro chekufungisisa. Izvo zviitiko zvakakosha uye zvinofanirwa kuitwa nekutarisa kwakadaro, kuti mamwe mimwe pfungwa uye kunetseka kuiswa kune rumwe rutivi, kupa uropi hwako hunodiwa zvakanyanya.
Relaxation
Zvirongwa zvegaga zvega yoga zvinoguma nemaminitsi mashanu kusvika gumi zvakashandiswa mukuzorora mumuviri pose - savasana. Nepo izvi zvakasununguka zvinogona kunge zvakaoma pakutanga, pakupedzisira zvinoshumira chinangwa chekusunungurwa kwakakwana kwemuviri nepfungwa. Savasana inokudzosera iwe zvakare munyika inonzwa uchinatswa uye yakagadzirirwa nezvishandiso zvekurwisana nezvinetso muupenyu hwako hwezuva nezuva. Yoga Nidra chiito chinopa mukana wenguva refu, yakadzika nguva yekuzorora uye sumo yekufungisisa, iyo inogonawo kuva kuderedza kunetseka.
Kunobva:
Smith C, Hancock H, Blake-Mortimer J, Eckert K. "Kuenzanisa kusinganzwisisiki kwokuenzanisa kwe yoga nekuzorodza kuderedza kushushikana nekuzvidya mwoyo." Kutevedzera Ther Med. 2007 Jun; 15 (2): 77-83. Epub 2006 Jun 21.