Studio Shape: Yoga Flow maka obi ụtọ, obi dị jụụ

Ndinaya

• Flow Yoga maka obi ụtọ, obi dị jụụ
• Nyochaa maka

Yoga nwere mmetụta pụrụ iche na kemịka ụbụrụ ụbụrụ gị karịa mgbatị ahụ dị elu. “Yoga karịrị anụ ahụ,” ka Chris C. Streeter, MD, onye prọfesọ na -ahụ maka mmụọ na akwara akwara na Mahadum Boston University of Medicine kwuru. pụọ. "

N'ezie, n'ime nnyocha nke Dr. Streeter mere, ndị ahụ ike na-eme yoga gosipụtara ọganihu dị mma na ọnọdụ na nchekasị karịa ndị na-eje ije na ike nhata. "A na-abawanye GABA neurotransmitter mgbe klas yoga gasịrị - na ma ndị ahụ ike na ndị nwere ịda mbà n'obi," ka ọ na-ekwu. Nke ahụ dị mkpa n'ihi na mgbe GABA dị ala, otu a ka ọ dị.

Isi ihe na -eme ka ọkwa GABA gị dị elu nwere ike na -eme yoga ugboro abụọ n'izu: Na nyocha ọzọ nke ndị nwere nkụda mmụọ, Dr. Streeter chọpụtara na GABA nọgidere na -abawanye ọbụlagodi ụbọchị anọ ka emechara klaasị mana ọ bụghị ụbọchị asatọ. (Nke a bụ maka uru ahụike ahụike nke yoga.)

Ma ị nọ n'ime ya maka ịgbatị ma ọ bụ ọsụsọ - ma ọ bụ nkwalite ọnọdụ - ka ị nweta ihe kacha mma n'oge ute gị, "mee nke ọ bụla na-aga ume gị," ka onye nkuzi vinyasa na nhazi pro Keisha Courtney na-ekwu, onye nchoputa nke Yogi Driven na Oakland, California. "Gụọ ume abụọ ma ọ bụ atọ na ọnọdụ ọ bụla, jigide obere oge ruo mgbe ị chere na akwara gị etetala."

Na klaasị Courtney, ọ nweghị "na-aga ije naanị n'ihi." Ọ kọwapụtara mmegharị n'ime obere iyi a iji pịa bọtịnụ mmetụta ọfụma ọfụma, gụnyere ntụgharị dị nro. "Sayensị na-agwa anyị na ime ihu na-eme ka uche na ahụ nwee ume," Courtney na-ekwu, onye na-egosi ọdịiche enyi na enyi ka ọ nwee ike iru ọkwa onye ọ bụla. (Agbanyeghị, ọ bụrụ na ịchọrọ ịma aka aka, lee ntuziaka gị maka mmụta n'ime izu ole na ole.)

Ọzọkwa, tụọ anya ndị na-emepe igbe, ihe na-ewepụta olu, na mgbagọ. "Ihe ndị a niile dị mkpa n'ihi na ndị mmadụ na-anọkarị n'ụlọ ugbu a, na akụkụ ahụ ndị a siri ike ma nwee ike iji ụfọdụ ịhụnanya," ka ọ na-ekwu. Echekwala na ọ bụrụ na ị ga -achọ om ịbanye na mpaghara. "Nanị imetụ ụkwụ gị aka n'ute nwere ike tinye gị na oghere ihu kwesịrị ekwesị."

Flow Yoga maka obi ụtọ, obi dị jụụ

Ume miri emi ruo nwamba-ehi nọ ọdụ: Nọdụ n'oche ụkwụ na tebụl, na-etinye blanket ma ọ bụ gbochie n'okpuru úkwù ma ọ bụrụ na achọrọ. Si n'ala na -anọdụ ala ma dọpụta okpueze isi n'isi ụlọ.Were ume miri emi ugboro atọ. Kwuo ume iji dọta obi gaa n'ihu ka ọ mepụta spain pusi oche, wee kupụ ume ka ọ dọta obi n'azụ ụlọ maka spain ehi nọ ọdụ. Tinyegharịa ugboro abụọ ọzọ.

Twist nọ ọdụ: Site na nwamba-ehi nọ ọdụ, laghachi na spain na-anọpụ iche, wee kuo ume ka ebuli aka elu iji metụ aka n'ekpere. Na-ekupụ ume ma tụgharịa igbe gaa n'aka nri, na-eweda aka ekpe ka aka ekpe dị na ikpere aka nri na aka nri dị n'ala n'azụ hip. Na -eku ume ịlaghachi na etiti, na -ebuli aka elu, wee kupụta ume iji megharịa n'akụkụ aka ekpe. Kukuo ume ka ebuli aka n'elu wee laghachi na spain na-anọpụ iche.

Tebụl na-ama jijiji ka ọ bụrụ ọnọdụ nwata: Banye n'ọnọdụ tebụl n'aka na ikpere, ubu kpọmkwem n'elu nkwojiaka na úkwù n'elu ikpere. Gaa n'ihu ihe dị ka sentimita asatọ. Kwuo ume ka ọ gaa n'ihu, tụba úkwù n'ala, ma welie ụkwụ n'ala ka ọ ghọọ ntakịrị azụ azụ. Mee ka ọ daa ụkwụ, tụgharịa úkwù azụ n'ikiri ụkwụ, ma tụba obi n'ọnọdụ nwata. Tinyegharịa ugboro abụọ ọzọ.

Okwa nwata na-agbatị akụkụ:Site na ọnọdụ nwata, gaa n'akụkụ aka ekpe nke ute ahụ ka ọ nwee mmetụta ịgbatị n'akụkụ aka nri nke ahụ. Jide otu ume ma ọ bụ abụọ, wee kwugharịa n'akụkụ nke ọzọ.

Nkịta na-agbagharị agbadata:Site na ọnọdụ nwata, tuck mkpịsị ụkwụ, bulie ikpere elu, tụgharịa hips elu ma laghachi azụ maka ihu "V" ihu maka nkịta ala. Pedal pụta ụkwụ gbatịa ụmụ ehi. Kukuo ume ka ebuli ikiri ụkwụ n'ala wee gaa n'ihu gaa n'ọkwa dị elu. Na-ekupụ ume iji tụgharịa úkwù elu na azụ n'ime nkịta ala. (Iji gbanwee, daa ikpere n'ala n'oge plank.)

Mpịakọta n'ihu: Site na nkịta dị ala, were ụkwụ were ụkwụ gaa n'ihu nwa ọhụrụ iji ruo n'ihu ute ahụ. Kwụsịtụ n'ebe a n'ihu ihu maka iku ume abụọ. Jiri nwayọ tụgharịa otu vertebra n'otu oge ka ọ kwụ ọtọ. Na-ekuku ume ka ebuli ogwe aka n'elu, wee kupụ ume, na-atụba ogwe aka n'ala, na-apịaji n'apata ụkwụ, na-eme ka ikpere na-ehulata nwayọọ nwayọọ. Tinyegharịa iku ume atọ, wee laghachi n'ogige atụrụ izu ike.

Vinyasa: Site na mpịakọta na-aga n'ihu, kukuo ume ka o welie ọkara elu, gbatịa ọkpụkpụ azụ n'ihu, wee kupụ ume ka mpịaji n'elu ụkwụ. Banye n'ime nkịta chere ihu ala, wee kuo ume ka ọ gaa n'ihu gaa n'ọkpụkpụ plank. Gbasie ume ka o jiri nwayọ gbadata ahụ n'ala, na -edobe ọbụ aka n'akụkụ na ikpere. Tinye ume iji bulie igbe n'ala, wee kupuo ume ka ọ gbadata n'obi ruo n'ihe ndina. Na-ekuku ume ka ebuli úkwù wee gbagoo n'elu tebụl, wee kupụ ume ka ebuli ikpere wee tụgharịa úkwù elu na azụ na nkịta chere ihu ala.

Nkịta na-agbada ala: Site na nkịta gbadara ala, jeeghachi aka azụ ihe dịka sentimita isii. Tinye aka ekpe n'ime ala wee welie aka nri, rute n'èzí akụkụ aka ekpe, na-atụgharị n'ubu mana na-edebe hips square. (Iji gbanwee, jide akụkụ nwa ehi ma ọ bụ apata ụkwụ.) Were otu ume miri emi ma ọ bụ abụọ, wee gbanwee n'akụkụ wee megharịa.

Oke igurube gbara:Site na nkịta gbadara ala, tụgharịa gaa n'ihu gaa n'ọkpụkpụ plank wee jiri nwayọọ nwayọọ gbadaa ahụ n'ala. Tinye aka n'azụ úkwù iji jikọta aka na aka kwụ ọtọ. (Iji gbanwee, jiri aka abụọ jide eriri ma ọ bụ towel.) Kuba ume ka ebuli obi n'ala, wee kupụ ume iji jiri nwayọọ nwayọọ gbadaa ọkpọiso na ute. Tinyegharịa ugboro atọ; na nkwụghachi azụ ikpeazụ, bulie ụkwụ n'ala, kwa.

Onye agha nke Mbụ ka dike dị umeala n'obi: Site na igurube, pịa elu n'elu plank wee tụgharịa úkwù elu na azụ n'ime nkịta chere ihu ala. Welie ụkwụ aka nri gaa n'uko ụlọ, wee zachaa ya ka ọ banye n'etiti aka. Wetuo ikiri ụkwụ aka ekpe n'ala, hụ na enwere oghere dị n'etiti nri aka nri na aka ekpe (dị ka a ga-asị na ọ dị n'okporo ụzọ ụgbọ oloko). Welie ogwe aka na obi elu n'ime dike I, ogwe aka n'elu na obi na úkwù chere ihu n'ihu n'ihu ikpere. Jide ume abụọ. Idebe ụkwụ n'otu ọnọdụ, interlace aka n'azụ mbanye anataghị ikike (ma ọ bụ jiri a eriri ma ọ bụ towel ma ọ bụrụ na ọ dị mkpa), iku ume imeghe obi, mgbe ahụ exhale ka mpịaji n'obi n'ihu n'ahịrị na n'ihu apata ụkwụ wee banye dị umeala n'obi dike, rute knuckles n'azụ azụ. ime ụlọ ahụ. Kuru ume ka ebuli azụ n'ime dike I, wee kupụ ume ịlaghachi na dike dị umeala n'obi. Tinyegharịa otu ugboro ọzọ. Tinye aka n'ala n'akụkụ abụọ nke ụkwụ aka nri, kwụghachi ụkwụ aka nri azụ ka ọ bụrụ plank, tụgharịa úkwù azụ na nkịta ala, ma kwugharịa n'akụkụ aka ekpe.

Mgbatị Mwepụta Ubu: Site na dike nke Mbụ, tinye aka n'ala n'akụkụ abụọ nke ụkwụ aka nri, kwụghachi ụkwụ aka nri azụ ka ọ bụrụ plank, wee gbadaa ahụ n'ala. Gbatịa ogwe aka ekpe gaa n'akụkụ n'akụkụ ọnọdụ ihe mgbaru ọsọ (ikpere aka n'ahịrị na ubu na ogwe aka na -adị ka torso; iji gbanwee, debe ogwe aka gị ka ọ gbasaa n'akụkụ), pịa nkwụ aka nri n'ime ala dị n'akụkụ ubu aka nri, na gbuo ikpere aka nri ka ọ rute n'ụkwụ aka nri gafee toso ruo n'ala n'akụkụ aka ekpe nke ahụ. Jide ume abụọ ruo atọ. Laghachi na etiti wee kwugharịa n'akụkụ nke ọzọ.

Ume imi imi ọzọ: Bịa nọdụ ọdụ n'okirikiri ụkwụ, nọdụ na blanketị ma ọ bụ ngọngọ ma ọ bụrụ na achọrọ ya. Iji aka nri, tinye mkpịsị aka nri n'oghere imi aka nri, etiti na mkpịsị aka n'egedege ihu, na mkpịsị aka mgbanaka n'oghere imi aka ekpe. Jiri mkpịsị aka gị mechie oghere imi nke ziri ezi, wee kuo ume site n'oghere imi nke aka ekpe. Mechie imi aka ekpe, hapụzie imi aka nri, ma kupụ ume site na imi aka nri. Mechie imi aka nri wee kuo ume ka ikwugharị. Gaa n'ihu maka mkpokọta atọ ma ọ bụ maka 30 sekọnd.

Mgbatị nọ ọdụ: Tinye aka ekpe n'apata ụkwụ aka ekpe wee dobe ntị aka nri na ubu aka nri. Tinye aka nri n'akụkụ aka ekpe nke isi iji gbatịa olu n'akụkụ aka ekpe. Jide ume abụọ ruo atọ, wee megharịa n'akụkụ nke ọzọ. Kwuo ume ka ịlaghachi n'etiti wee rute ogwe aka n'elu, wee wetuo aka n'ekpere n'etiti obi.

Ụkwụ na-agbago mgbidi: Gaa na mgbidi wee dina ihu-elu na hips ole na ole site na mgbidi ahụ ma ụkwụ abụọ gbatịa mgbidi ahụ. Gbatịa ogwe aka n'akụkụ. Jide ume ole ịchọrọ.

Magazin Shape, mbipụta Nọvemba 2020

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