Hatha yoga don farawa: cikakken bayani, ka'idoji da motsa jiki * Gicciye

Hatha yoga ya fi dacewa da lafiyar jiki. Manufar mai aikatawa shine ya narke a cikin ruhun duniya, atman. Don yin wannan, yana koyon sarrafa jikinsa tare da taimakon asanas, yana rayuwa bisa ga wasu canons kuma yana aiwatar da mantras, mudras, shatkarmas a kai a kai.

Af, duk wannan zaɓi ne. Babu wani abin da ya wajaba a cikin yoga kwata-kwata. Bugu da kari, cewa mutum ya yi duk wannan ne da son ransa, ba tare da cin zarafin kansa ba, kuma don kawai ci gaban kansa ne, ba don samun kudi ba, shahara ko kuma ci gaban rayuwa.

Bambanci tsakanin yoga yoga da yoga na yau da kullun

Duk wani malami zai sanya sunayen yankuna masu zuwa na yoga:

Hatha - mikewa, sarrafawa tare da bandhas (makullai), asanas, numfashi.
Ashtanga Vinyasa wani nau'i ne na "mataki na biyu na aiki", jijiyoyin ƙarfi na asanas, a cikin abin da kuke buƙatar samun damar canza yanayi, kuzari, kula da matsayin jiki, kuma mafi mahimmanci - motsin ruhu, don kada ku shagala kuma ku kula da hankali.
Iyengar Yoga - Hatha Yoga ta BKS Iyengar. Mai shahararren wannan shugabanci ga masu amfani da Yammacin duniya ya sami damar fahimtar da asanas har ma da yaro. Littattafan Iyengar da 'yarsa Geeta, gami da cibiyoyi da yawa a duniya, mahimmin hujja ne ga wannan. A cikin wannan daidaitawa, an sauƙaƙa da maki na falsafa, kuma an fi mai da hankali kan wasan motsa jiki na yoga, asanas.
Kundalini Yoga jagora ne mai sassauƙan ra'ayi, wanda ma'anar shi shine karɓar ƙarfin kuzarin jima'i. An kewaye shi da tatsuniyoyi kamar “eh, suna yin jima'i a can cikin horo” kuma yana da ɗimbin ruɗu na sihiri waɗanda ke koyar da komai - daga jan ciki da kurɓar hanci don daidaita alaƙar da wasu. Ba a yarda da shi ta hanyar tsofaffi ba kuma ana ɗaukar shi wani abu na ƙungiya. Aikin shi ne mafi banal gymnastics a kan tabarma da yawa numfashi motsa jiki.
Shawarwarin motsa jiki - yoga na ƙarfi, wanda aka samo daga ashtanga vinyasa kuma ya haɗa da ƙungiyoyi masu ƙarfi kawai, sauyawa daga asana zuwa wani kuma miƙawa. Kuma yoga bikram yana aiki a cikin ɗaki mai zafi don samun gumi mai kyau. Wadannan yankuna biyu ana sanin su ta hanyar wasan motsa jiki fiye da yoga, kuma yawancin basu ɗauka da gaske.

Idan kun ɗauki aji na yoga na yau da kullun a cikin ƙungiyar motsa jiki da hatha yoga a wani wuri a cikin wata makaranta ta musamman, bambancin zai kasance kamar haka:

Yoga na yau da kullun	Hatha yoga
Don dumama-rai, malamin zai bayar da hadaddun Salutation na Rana da kuma wasan motsa jiki na haɗin gwiwa.	Madadin dumi-dumi, za ku zauna a cikin yanayi mai kyau, "tara makullai" kuma ku yi zuzzurfan tunani na mintina 5, sannan kuma za ku yi ɗan pranayama - motsa jiki.
A cikin asanas, ba sa jinkirta fiye da daƙiƙa 40-70, ana yin banda kawai don wasu alamomi masu faɗi.	Kowane asana an yi shi ne a tsarin mutum, mai yin hakan yana sarrafa numfashi, shakar numfashi da kuma fitar da numfashi kuma ya daidaita zaman sa a cikin su.
Aikin motsa jiki ya ƙunshi adadin ƙarfi na tsaye da motsa jiki.	Zama na iya mayar da hankali kan wani bangare, buɗe kwatangwalo ko miƙa ƙashin baya, misali.
An tsara darussan don yankunan matsala. Legafafu, gindi, ciki a cikin fifiko, kuma kawai sannan - baya da shimfiɗa alamomi.	Asana ana yin ta ne saboda kwarewar shakatawa da lura a cikin asana kanta, komai rashin jin daɗin da zai iya kallonta da farko.
Manufar aikin ku shine ƙarfafa ƙwayoyin ku da ƙona calories.	Manufar aikin shine kiyaye jikin ku, don sarrafa numfashin ku da motsin zuciyar ku.
Kuna buƙatar yin sau 3-4 a mako don inganta adadi.	Hatha yoga aiki ne na yau da kullun. An zaɓi Asanas don safe don mai yin aikin ya iya yin su a gida da kansa, kuma an zaɓi lokaci mai dacewa don aji tare da rukuni na matakin da ya dace.
Akwai darussa na musamman don igiya da gada.	Ci gaban kowane irin "dabarun wayo" ba shine makasudin darasin ba. Hakanan ya rabu a cikin yoga yana da matakan matsala da yawa, mai yin aikin ya zaɓi mai sauƙin kuma a hankali yana rikitar da rikitarwa.
Da yawa suna cikin asarar nauyi, suna iyakance kansu ga abinci, suna la'akari da KBZhU, suna bin daidaitaccen abinci mai kyau.	Burin yogi na gaskiya bazai cutar da duniyar da kuke ciki ba. Sabili da haka, ko ba dade ko ba jima, mai aiki sosai ya zo ga cin ganyayyaki. Wannan bangare ne na akidar yoga, amma ba a sanya ta ba. An yi imanin cewa tashin hankali ga kai saboda "abincin yoga" ba abin yarda bane.
Ana iya haɗuwa da darasi tare da kowane motsa jiki, har ma da ƙarfi, ko da aerobic, babban abu shi ne yin yoga bayan ƙarfi, kuma ba a gabansa ba.	Babu wanda zai haramta yin yoga don magoya bayan ƙarfe, amma akidar waɗannan kwatance biyu daban. Masoyan zauren suna burin mamaye duk duniya, kuma yogis suna mafarkin su narke a ciki. Lokaci-lokaci, malamin ka zai yi ta hankali a hankali game da taurin tsoka da tashin hankali na jiki. Yawancin lokaci, ɗayan abubuwan nishaɗin zai yi nasara.

Shin wannan shugabanci ne mai zaman kansa?

Hatha yoga jagora ce mai zaman kanta ta falsafa, amma tayi daidai da abin da muke kira al'adun Vedic. Don haka ya danganta da cewa magoya bayan karatun Vedas na zamani suna ɗaukar yogis nasu, kuma duka "bangarorin" a cikin masu magana da Rasha suna cike da mutane iri ɗaya.

Game da dacewa da lafiyar rayuwa, hatha yoga don farawa shine tsarin duniya wanda ya haɗa da:

Ayyukan motsa jiki na motsa jiki na motsa jiki - alal misali, chaturanga dandasana (yoga matsawa), kujerar zama (squat), jarumi yana da 1, 2 da 3 (wanda aka fassara zuwa harshen dacewa - huhu tare da juyawa da mutuwa a kafa ɗaya), jirgin ruwa (ninka kan latsa).
Ayyukan motsa jiki masu motsa jiki masu motsa jiki - sauyawa daga “kare kai sama” zuwa “kare ƙasa ƙasa”, turawa sama zuwa mashaya, tsalle zuwa hannaye, canja wurin ƙafafu tsakanin makamai a cikin wurin zama.
Gymnastic mikewa motsa jiki - fifikon rabuwa da kowa, sasanninta da "gadoji" tare da "birches".

Waɗanne sakamako za a iya cimma kawai tare da hatha yoga, idan ba la'akari da haɓakar ruhaniya ba? Yawancin lokaci yogis siriri ne sosai saboda abinci, kodayake basa karfafa azumi. Har yanzu, abincin hatsi, kayan lambu, 'ya'yan itatuwa da kayayyakin kiwo ba shi da wadataccen abinci fiye da na Yammacin yau. Bugu da kari, Ekadashi, azumi, tsarkakewa da sauran ayyuka makamantan su ana girmama su a cikin wannan al'ummar.

A hanyar, yogis da kansu ba sa rarraba mutane zuwa "na ainihi kuma ba na gaske ba" mabiya tsarin, an yi imanin cewa kowa yana wannan matakin na hanyar ruhaniya wacce ya shirya.

Daga mahangar kayan motsa jiki akan kwayar halittar ofishi, yoga ya isa ya zama mai motsi da lafiya. Haka ne, tare da taimakonsa akwai matsala don haɓaka tsokoki, sanya kanka ɗan wasa a cikin ma'anar zamani na kalmar, amma babu matsaloli tare da kasancewa cikin koshin lafiya, mai motsi da iya ayyukan yau da kullun. Masu aikin Yoga har zuwa tsufa suna kula da haɗin gwiwa, suna tsayayya da lalacewar tsoka da shekaru kuma suna aiki.

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Asalin labarin

Asalin labarin ya ɓace tsawon ƙarnuka. Farkon ambaton yoga yana cikin tsofaffin Vedas - Rig Veda. Sannan wasu masana suna gano lokacin tarihi na 6 na ci gaba, wasu kuma - 7. Ba a Indiya aka haife yoga na zamani ba, amma a Amurka. Bakin haure sun sake kirkirar tsohuwar koyarwar su kuma suka yanke shawarar isar da ita ga Turawan yamma.

Cibiyoyin yoga na farko a Amurka suna da alaƙa da dabarun al'adun hippie kuma ba su da kusancin ganyayyaki da kayan macrobiotics. Da shigewar lokaci, yoga ya zama wani nau'in abin sha'awa na taurarin Hollywood kuma an canza shi zuwa "salon dacewa".

Yoga na zamani ya saba wa duk iyakokin Vedic:

Yogis suna shirya marathons akan Instagram, inda suke koyar da yadda ake wasu asana. Yawanci, wannan wani abu ne mai sanyi da rikitarwa, kamar abin tsaye ko babbar gada.
Hakanan suna riƙe da gasar zakarun yoga, suna da nasu Federation. A dabi'a, a cikin gasa ba a kimanta yadda mutum ya ci gaba ta hanyar ruhaniya ba, amma kyawun aikinsa na abubuwan yanayi.
Bugu da ƙari, yogis suna shiga cikin Guinness Book of Records a hankali. Misali, Dani Karvocka daga Amurka ya tsaya a mashayar tsawon awanni 4 da mintuna 20 kuma kai tsaye aka shiga cikin littafin rikodin. Don yoga na gaske, gasa, rubuce-rubuce da lambobin yabo baƙon abu ne, amma akwai wannan da yawa a cikin yoga na zamani.
Kuma akwai tashoshi marasa adadi akan YouTube wadanda aka sadaukar dasu bangaren motsa jiki na yoga.

Game da hatha yoga, an kirkireshi kusan a cikin karni na X-XI ta Matsyendranath da almajirinsa Gorakshanath. Ya fara haɓaka sosai a cikin ƙarni na XVII-XVIII.

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Fa'idodi da illolin hatha yoga

Amfanin motsa jiki yana da girma:

sauƙaƙe damuwa, rage kaya akan tsarin juyayi;
inganta yanayin jini da aikin zuciya;
daidaitaccen aikin hanji ta hanyar karfafa danniya da tsokoki;
sauƙaƙe damuwa daga kashin baya, rage ciwon baya;
mikewa na "maki mai jawo" a cikin tsokoki, musamman, bayan cinyoyin, tarkuna, kafadu, hannaye;
ci gaba da daidaituwa da daidaitawa;
ƙarfafa dukkan tsokoki, kuma ya dace sosai;
inganta motsi na haɗin gwiwa, rigakafin raunin cikin gida;
wasan tsaran motsa jiki;
halin duniya.

Yawancin gurus masu motsa jiki na yamma sun nuna cewa yoga ba za a iya ɗaukarsa zagaye ba. Ba zai shafi fannoni da yawa ba, alal misali, ci gaba mai ƙarfi da fashewar abubuwa, sabili da haka ba za a iya la'akari da tsarin horo na duniya ba. Yoga shima bai dace da waɗanda suka fifita fifiko ba, shahararren biceps, triceps da glutes. Duk ana yin wannan a cikin dakin motsa jiki, kodayake ikon Amurka yoga gurus sun rantse cewa basu taɓa yin amfani da komai ba face nauyin jikinsu wajen horo.

Laifin kai tsaye shi ne cewa da sunan yoga, ƙungiyoyi daban-daban galibi suna aiki, wanda ke tilasta mutane su canza rayuwarsu gaba ɗaya, rarraba dukiya da barin rayuwar duniya. Kuna buƙatar sosai zaɓi makarantar yoga.

A ina za a fara karatu?

Kuna buƙatar fara azuzuwan tare da sanin ainihin abin da kuke buƙata daga yoga. Waɗanda ba sa son yin tarayya da abubuwan yau da kullun daga duniyar falsafa kuma suna ɗora wa kansu wasu koyarwar ɗabi'a kamar su yoga masu dacewa a cikin kowane kulob. Zaɓi darasi na rukuni don ƙaunarku, ku halarci darasi a kai a kai, kuma ku tuna ku ci haƙƙin inganta lafiya ko rasa nauyi. A wannan yanayin, zaku iya yin ta ƙarƙashin bidiyo daga YouTube, misali, a nan babban misali ne na dacewa yoga a gida:

Ana iya yin wannan hadadden gwargwadon lafiyar ku, zai taimaka ba kawai ƙarfafa tsokoki ba, har ma ƙona ƙarin adadin kuzari.

Wadanda suke son yin atisaye da gaske, suna koyon tushe na ilimin falsafa kuma suna aikatawa ba wai kawai don adadi ba, amma kuma don ci gaban kai, dole ne su sami cibiyar yoga kuma su je aji a can. Tabbas, zaku iya amfani da sabis na mai koyar da yoga na kan layi idan kuna zaune a wani yanki mai nisa, amma ainihin yakan sauka ne don neman malami, saita manyan asas, bayar da aiki (i, saitin "motsa jiki" mutum ne ga kowane ɗayan) da yin iyo kyauta tare da lokaci-lokaci ziyarci cibiyoyin yoga.

Ayyukan Hatha yoga

Aikin yoga ba wai kawai wasan kwaikwayon kowane motsa jiki bane, asanas da motsa jiki. Aikin yana da fannoni da yawa, kowa ya zaɓi waɗancan bangarorin da suka fi kusa da shi. A cikin ma'anar da aka saba, yogi "tilas dole ne" ya yi atisayen numfashi, asanas, yin zuzzurfan tunani lokaci-lokaci kuma tsaftace jiki.

A Yammacin duniya, suna son buga misali da kowane irin tsari kamar shankh prakshalana, ma'ana, tsarkakewar hanji da ruwan gishiri, azumi da Ayurvedic "wuya" tsabtace da ganye. Wannan duk zaɓi ne. Tsaftar jiki yana farawa tare da tsabtar ɗabi'a da tsabtar abinci, kuma kawai zurfin matakan aikin tuni suna buƙatar ƙarin matakai daban-daban.

Pranayama

Hatha Yogis ya yi imanin cewa pranayama, ko aikin numfashi, ya kamata a yi shi ne kawai lokacin da hankalin mutum ya shirya, ma’ana, zai iya mai da hankali kan numfashi. Dangane da wannan, numfashi na musamman don mai da hankalin kuzari yakan taimaka.

Kapalabhati

Kwararrun likitoci sun ce kyakkyawan kapalabhati ya maye gurbin kopin kofi:

Kuna buƙatar zama a cikin ƙafafun kafa-ƙafa ko kowane irin yanayi mai kyau, rage hannun hagu a gwiwoyinku.
Yi visnu mudra da hannunka na dama, ma'ana, matse fihirisar da babban yatsa.
Na gaba, ana sanya yatsunsu a kan gadar hanci don su iya matso hanyar hanci.
Da farko, shaka, sannan babban yatsan hancin hancin dama ya fita zuwa hagu. Bayan - sha iska tare da duka kuma shaƙa da dama. Ya ci gaba muddin yana da kyau.

Nauli

Har ila yau an san shi a nan "ɓoye" Kuna buƙatar yin shi da safe a cikin komai a ciki don tausa duk gabobin ciki, inganta yanayin jini da narkewa.

Kuna buƙatar tsayawa tare da ɗan karkatarwa kaɗan, ku ɗora hannuwanku a ƙugu kuma, tare da fitar da numfashi, kaɗa bangon ciki na ciki sosai.
Bugu da ari, ana riƙe da numfashi, yayin da ake shaƙa, ana jan ciki a zahiri a ƙarƙashin haƙarƙarin, kuma ana gudanar da wannan jihar don ƙidaya 8.
Bayan haka, bangon ciki yana sake birgeshi kamar da iska mai kaifi, amma ba tare da fitar da kansa ba, kuma bayan haka, suna shaƙar.

Asanas da banbancin su daga motsa jiki

Duk wani asana na hatha yoga yayi kamanceceniya da motsa jiki daga motsa jiki, amma ba wani nau'i ne cikakke ba. Babu wasu ka'idoji don kusurwoyin gwiwa, kwatangwalo, matsayin kafaɗa. Mai yin aikin ya kamata ya sanya jiki cikin nutsuwa kuma zai iya numfasawa. Yawancin lokaci suna farawa da zurfin numfashi, sannan kuma haɗi da numfashi na musamman na yogis - ujjayi.

A takaice, babban asanas yayi kama da wannan:

Mikewa yayi tsaye. Ka miƙe tsaye, kaɗa kambin kan ka sama, kaɗa hannayen ka a gaban kirjin ka a wurin addua, ko kuma ka shimfida shi, yana da muhimmanci a 'yantar da kashin baya da kuma miƙewa.
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Jingina gaba. Ana yin juzu'i a cikin haɗin gwiwa, an ja hannu a ƙasa zuwa zurfin da yake da kyau, yana da mahimmanci kar a tsunkule kirji da shimfiɗa ƙasusuwan ƙashin sama.
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Kusurwa. Kafafun sun fi kafadu fadi, yatsun kafa na gaba. Ana yin lanƙwasa na gaba, sannan - sauya nauyin jikin zuwa kowane ƙafa bi da bi.
Wide matakai. Ta hanyar fasaha, wannan babban tarko ne. Daga tsaye, ƙafa kafada-faɗi nesa, ana yin gaba gaba mai faɗi kuma an saukar da ƙashin ƙugu kusa da bene. A wannan matsayin, akwai gyarawa.
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Wide matakai tare da juyawa. Wannan shine abin da ake kira jarumi. 2. Daga matsayin da ke sama, juyawa yana faruwa tare da ginshiƙan kashin baya, ana jan hannuwa zuwa safa na multidirectional.
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Matsayin Jarumi 3. An miƙa nauyi zuwa ƙafa ɗaya, an miƙa ƙafa mai faɗi daga mataki mai faɗi zuwa jirgin sama daidai da bene, jiki - cikin jirgin sama na ƙafa. An ba da shawarar don ɗaga hannuwanku gaba, yana kama da "haɗiye".
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"Karen yana kasa." Matsayin harafin "L", lokacin da gindi ya miƙe zuwa rufi, makamai da ƙafa - zuwa bene.
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"Kare kai sama." Theashin ƙugu daga asana na baya ya karkata zuwa ƙasan, kafadu ya miƙa zuwa rufi tare da kambin.
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"Jirgin ruwa", ko kuma an juya shi "L" Zauna a ƙasa a kan gindi, kuna rarrabe latsawa, karkatar da jiki baya kuma ɗaga ƙafafu madaidaiciya domin kusurwar da ke tsakaninsu da jiki ta kusan digiri 90.
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Matsakaicin tsawon lokacin asana shine numfashi mai zurfin guda biyar.

Nuna tunani ko shakatawa

A ƙarshen kowane aikin, ana ɗaukar savasana, ko yanayin gawar. Mai yin aikin ya kwanta a bayansa ya miƙa kansa da diddige a wasu kwatancen, sa'annan ya kwantar da dukkan tsokokin jiki kuma ya faɗa cikin yanayin tunani. Manufarta ita ce kawar da tunanin tunani a kai.

Shatkarmas - tsarkakewa

Shatkarmas cikakkun hanyoyin tsari ne. Don wani dalili, a wannan batun, koyaushe suna tuna azumi, tsarkakewa da gishiri da kurkure hanci daga shayi na musamman.Amma don masu farawa, yawanci ana ba da shawarar nauli kowace safiya da ingantaccen abinci mai kyau. Enemas, azumi da sauran wasanni masu ban sha'awa - kawai tare da izinin malamin ruhaniya. Kuma ee, ya kamata ya zama, kuma kallon bidiyo akan YouTube bai isa ba.

Marmas

Marmas maki ne na makamashi a jikin da ke haɗuwa da duniyar zahiri da ƙananan dabaru. Wadannan wuraren ana san su da suna acupressure zones kuma ana tattauna su sosai a cikin wallafe-wallafe. Acupuncture na zamani yana dogara ne akan aikin aiki tare da marmas.

A hatha yoga, tasiri mai zaman kansa akan marmas yayin aiwatarwa yana da wuya. Mutum na iya amfani da hankali kan gira don yin tunani a asana ko yin aikin ujayi ta numfashi ta latsa nila da manya marma tare da ƙugu a tsakiyar wuya, a cikin tuffan Adam.

Mudras

Mudras ne yoga yatsa. Matsayin da yatsun yatsun hannu su ma suna da mahimmanci ga natsuwa da ci gaban hankali da jiki.

Bukatar cin abinci mai gina jiki

Ingantaccen abincin yoga shine abincin ganyayyaki wanda ya hada da madara, kayayyakin kiwo, ghee, da dukkan nau'ikan abincin tsirrai da zaku iya samu. A cikin wannan al'adar, wani ya ƙidaya adadin kuzari da na kayan abinci, wani ya dogara da ci, gaba ɗaya, kowa ya sami yadda yake so.

Sau da yawa yoga yana rikicewa da abinci da wasan motsa jiki kuma yana fara kusan tilasta barin nama da kifi, wahala, azumi da ƙoƙarin zama mafi kyau ta wannan hanyar. Amma a zahiri, wannan ba abin yarda bane. Dole ne mutum ya zo wannan da kansa.

Slimming tasiri

Yoga ya isa sosai azaman motsa jiki na asarar nauyi, kodayake yana ƙone caloriesan calorie kaɗan. Horon motsa jiki yana ƙarfafa tsokoki, amma kai tsaye za ku rasa nauyi ta hanyar nazarin abincin. Yogaungiyar yoga tana ba da gudummawa sosai ga wannan. Yana da wuya ka je mashaya ka ci burger tare da giya lokacin da duk abokanka suka je gidan shakatawa na eco-cafe suna cin kichari da salad.

Gabaɗaya, babu wani abu mara kyau tare da rage nauyi tare da yoga, akasin haka, yana motsa mutane da yawa su canza abincin su da kuma kula da tsarin abincin. Amma ba shakka, idan kawai kuna so ku rasa nauyi kuma ku yi shi da sauri, zai fi kyau ku ƙara lodi na cardio, ƙarfi matsakaici kuma ku ci daidaitacce, kuma ba "ta kowane irin abinci ba."

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Shin ya kamata yara su yi aure?

Yara na iya yin asanas, babu wasu takaddama na zahiri ga wannan. Bugu da ƙari, a Indiya yara suna yin yoga. Amma a cikin ƙasarmu wani abu ne kamar sanya zaɓin ruhaniya akan zuriyarsu. Saboda haka, ya rage ga iyaye su yanke shawarar tura yaransu yoga ko a'a.

Contraindications

Yogis da kansu sunyi imanin cewa babu wasu takaddama don aiki. Ana iya yin Mudras a kowace jiha; Ana kuma karanta mantras kusan koyaushe. Asanas suna da tarin wadatattun bambance-bambancen ga kowa, ban da haka, ɗaliban Iyengar suna amfani da bel, cubes da sauran kayan aiki.

A hankalce, bai kamata ku gudanar da karatu a lokacin sanyi ba, cututtukan ƙwayoyin cuta masu illa na numfashi, taɓarɓarewar cututtuka na yau da kullun da kuma lokacin al'ada ga mata. ODA da raunin jijiyoyin, da kuma lokutan gyara bayan ayyukan aiki iyakance ne, ba takurawa ba.

Kuna iya yin aiki a lokacin daukar ciki, amma kawai a ƙarƙashin jagorancin mutumin da ya fahimci ƙayyadaddun abubuwan. Tabbas, tare da digiri na likita.