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Ntlafatsa Letsatsi: 23 November 2024
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Yoga e ama khatello ea maikutlo joang?

Liphuputso tse ling li sebelisa liteko tse laoloang ka linako tsohle ho sheba kamano lipakeng tsa yoga le khatello ea maikutlo. Liteko tse laoloang ka maoto ke litsela tse molemohali tsa ho netefatsa sephetho sa boithuto. Ho latela Harvard Mental Health Letter, liphuputso tsa morao-rao li bontša hore yoga e ka:

  • fokotsa tšusumetso ea khatello ea maikutlo
  • thusa ka matšoenyeho le khatello ea maikutlo
  • e ba mokhoa oa ho ikhahlisa o ts'oanang le ho thuisa, boikhathollo le boikoetliso
  • ntlafatsa matla

Yoga ke boikoetliso ba 'mele bo kenyelletsang maemo a fapaneng a mmele, mekhoa ea ho hema le ho thuisa. Kalafo e ka thusa ka khatello ea maikutlo le matšoao a hau, joalo ka ho thatafalloa ho tsepamisa mohopolo kapa ho felloa ke matla.

Batho ba bangata ba sebelisa kalafo ea yoga ho laola:

  • mathata a kelello le maikutlo, joalo ka khatello ea maikutlo, ho tšoenyeha kapa khatello ea maikutlo
  • maemo le mathata, joalo ka bohloko bo sa feleng ba morao
  • bohloko bo sa foleng kapa ba nako e telele
  • bophelo bo botle ka kakaretso le boiketlo

U ka fumana lihlopha tsa yoga litsing tsa bophelo bo botle, lipetlele le litsing tsa sechaba sa lehae. Lihlopha li ka ba bonolo kapa tsa ba thata, ho latela setaele.


Kalafo ea yoga e sebetsa joang

Dr. Mason Turner oa Kaiser Permanente Medical Group o re kalafo ea yoga "e ka ba matla haholo phekolong ea khatello ea maikutlo." Le ha yoga e se matla a hau, ho kopana ha ho thuisa le motsamao oa 'mele ho fana ka lintlha tse peli tsa bohlokoa ho imolla khatello ea maikutlo. Ho thuisa ho thusa ho tlisa motho motsotso oa hona joale mme ho mo lumella ho hlakola likelello tsa bona. Tsamaiso e laoloang, e tsepamisitseng maikutlo e boetse e thusa ho matlafatsa khokahano ea 'mele le kelello.

Ho ikoetlisa ho thusa ho fokotsa matšoao a khatello ea maikutlo. U ka fumana yoga e le thuso ha boikoetliso bo shebile ho hema ho tebileng le ho laoloa.

Mekhoa ea yoga

U kanna oa tloaelana le maemo a mang a yoga, joalo ka ho ema ka pele, empa mefuta e fapaneng ea yoga e fapana ka lebelo le katamelo. U ka hlahloba hore na ke mofuta ofe oa yoga o sebetsang hantle ho studio sa lehae kapa setsing sa sechaba. Li-studio tse ngata li tla fana ka litheolelo kapa lipapatso bakeng sa bareki ba lekhetlo la pele.

Mokhoa oa yogaTlhaloso
Hatha e kenyelletsa metsamao e bonolo le e tsamaeang butle, e loketseng ba qalang haholo
Vinyasae hokahanya ho hema le ho tsamaea hammoho, ho tsamaea butle ho qala butle butle butle butle
Bikrame etsahala ka phapusing e chesang moo o ikoetlisetsang letoto la mehato ho thusa phallo ea mali
Ashtanga e shebana le maemo a potlakileng, a latellanang mme e boima haholo 'meleng
Ho chesa e ka kamoreng e futhumetseng empa e se na maemo
Iyengar e sebelisa lisebelisoa, joalo ka litene, litulo le marapo, ho u thusa ho fumana tatellano e nepahetseng ea 'mele
Kundalini e kopanya boikoetliso bo pheta-phetoang le ho phefumoloha ho matla bakeng sa boikoetliso bo boima haholo 'meleng
Tsosoloso e tsamaea butle ka makhetlo a mahlano kapa a tšeletseng ka hora ho u thusa ho phutholoha
Yine ikemiselitse ho khutlisa bolelele le ho saroloha mesifa ea hau ka ho lula fatše le ka morao

Li-studio tse ling li ka ba tsa fana ka mefuta e fapaneng, joalo ka Vinyasa ka phapusing e futhumetseng, kapa ka yoga ea moea. Yoga Aerial e tšehetsoa yoga e moeeng. U etsa likhahla ka hammock ea lesela. Morupeli oa hau o tla khona ho u bontša mokhoa oa ho fetola 'mele oa hau bakeng sa maemo a ka bang thata ho ba qalang.


Yoga e hlahisa

Mefuta e meng ea yoga asanas, kapa metsamao ea 'mele ea yoga, e ka thusa ho fokotsa matšoao a mang. Mohlala, o kanna oa batla ho leka dolphin, borokho, kapa pitsanyana e atolositsoeng bakeng sa bohloko ba mokokotlo.

Setopo, moo o phomolang ka ho felletseng ka mokokotlo, se ka thusa ho robala. Ho hloka boroko ho hokahane le khatello ea maikutlo. Bakeng sa litaelo tse mabapi le seo u se etsang ha u ntse u le teng, kopitsa “Bleep Better Stretch Guide” ea mehleng ea Banda ea Australia. E na le thuto ea video le foto.

Butle-butle ho sebetsana le mathata a mang a thata joalo ka sethala se tšehetsoeng sa mahetla kapa hlooho e tšehelitsoeng e ka matlafatsa mohopolo oa hau. E kanna ea ba tsela e ntle ea ho metha ntlafatso. Haeba u natefeloa ke ho ikoetlisa u le mong le hae, leka video ea Yoga With Adriene ea maemo ohle, "Yoga For Depression."

Melemo le likotsi tsa kalafo ea yoga ke life?

Yoga e tlatselletsa litlhare tsa setso, joalo ka meriana le kalafo ea kelello. Empa ha ea etsetsoa hore e be eona feela kalafo.

Yoga ke

  • ka kakaretso e bolokehile ha e koetlisoa hantle
  • e molemo ho batho ba batlang ho ntlafatsa mohopolo
  • e fumaneha ka mekhoa e mengata bakeng sa maemo ohle

Yoga e ka ba joalo

  • e phephetsa ba qalang le batho ba nang le maemo a fokolang
  • sa phutholoha, ho latela boemo
  • theko e phahameng, ho latela studio

Tsa Tsau-tsau

Boithuto bo bonts'a hore kalafo ea yoga e ka thusa ka khatello ea maikutlo, ho tšoenyeha le khatello ea maikutlo. Yoga ke boikoetliso bo bonolo bo kenyelletsang ho thuisa le ho laola, ho sisinyeha ha mmele. Ho tsepamisa maikutlo ho phefumoloheng ho tebileng le ho otlolla 'mele oa hau ho sebetsa bakeng sa ho imolla matšoao a khatello ea maikutlo, joalo ka mathata a ho robala, bohloko le ho felloa ke matla.


Hore na o khetha yoga ea mofuta ofe, o ka ikamahanya le maemo a lumellanang le boemo ba hau.

Li-studio tse ngata, lipetlele le litsi tsa sechaba li fana ka litlelase tsa yoga. Empa yoga e ka ba theko e boima, haholo haeba o batla ho ikoetlisa letsatsi le letsatsi. Ka lehlohonolo, livideo tse ngata tse rutang li fumaneha inthaneteng, joalo ka ho YouTube, le ka li -app.

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