Yoga for Beginners: Everything You Need to Know to Start

Kutanga tsika ye yoga kunogona kunzwa kukurira, kunyanya kana iwe uri mutsva kune nyika yekufunga, kutambanudza, uye imbwa dzinodzika. Asi usanetseka-yoga ndeyemunhu wese, uye haina kumbononoka kutanga. Kunyangwe iwe uri kutsvaga kuvandudza kuchinjika, kuderedza kushushikana, kana kungoedza chimwe chinhu chitsva, gwara iri rinokufambisa iwe mune zvese zvaunoda kuziva kuti utange rwendo rwako rweyoga.

Munhu ari kuita iyo yoga pose inosimudzira simba uye kuchinjika, ichiratidza mabhenefiti enguva dzose maitiro eyoga

Chii chinonzi Yoga?

Yoga itsika yekare yakatanga kuIndia makore anopfuura 5,000 apfuura. Inosanganisa kumira kwemuviri (asanas), nzira dzekufema (pranayama), uye kufungisisa kusimudzira hutano hwemuviri, hwepfungwa, uye hwemweya. Kunyange iyo yoga ine midzi yakadzika mune zvekunamata, yoga yemazuva ano inowanzoitwa nekuda kwehutano hwayo, kusanganisira kuvandudza kushanduka, simba, uye kuzorora.

Sei Kutanga Yoga?

Mufananidzo unodzidzisa kana mufananidzo uchisuma izvo zvekutanga zveyoga, mabhenefiti ayo, uye kuti inosimudzira sei hutano hwepfungwa kune vanotanga.

Heano zvikonzero zvishoma nei yoga yakakosha kuedza:

Inovandudza Flexibility uye Simba:Yoga inomira zvinyoro nyoro uye kusimbisa tsandanyama dzako.
Inoderedza Stress:Maitiro ekufema uye kufunga kunobatsira kudzikamisa pfungwa.
Inowedzera Kujeka Kwepfungwa:Yoga inokurudzira kutarisa uye kuvapo.
Inowedzera Hutano Hwakakwana:Kugara uchidzidzira kunogona kuvandudza kurara, kugaya, uye mazinga esimba.

Chii Chaunoda Kutanga?

Runako rweyoga nderekuti inoda midziyo mishoma. Hezvino izvo zvaunoda kuti utange:A Yoga Mat:Meti yakanaka inopa cushion uye kubata kwekudzidzira kwako.

Zvipfeko Zvinonyaradza:Pfeka zvipfeko zvinofema, zvakatambanudzwa izvo zvinokutendera kuti ufambe wakasununguka (seyedu eco-inoshamwaridzika yoga leggings uye pamusoro!).

Nzvimbo Yakanyarara:Wana nzvimbo yakadzikama, isina kuzara kwaunogona kutarisa.

Pfungwa Yakavhurika:Yoga rwendo, kwete kwekuenda. Iva nemwoyo murefu newe.

Basic Yoga Inomira kune Vanotanga

Mufananidzo kana mufananidzo unotsanangura pfungwa yeYoga Nidra, tsika yekufungisisa yekuzorora kwakadzika uye kujeka kwepfungwa.

1.Mountain Pose (Tadasana)

Mira kureba netsoka dzako pamwechete, maoko ari pamativi ako. Iyi ndiyo nheyo yezvose zvakamira

2.Downward-Facing Dog (Adho Mukha Svanasana)

Tanga pamaoko ako nemabvi, wozosimudza chiuno chako kumusoro uye kumashure kuti uite inverted "V" chimiro

3.Pose yemwana (Balasana)

Pfugama pasi, gara kumashure pazvitsitsinho zvako, uye tambanudza maoko ako mberi. Iyi inzvimbo huru yekuzorora

4.Warrior I (Virabhadrasana I)

Dzorera tsoka imwe kumashure, pfugama ibvi rako repamberi, uye simudza maoko ako pamusoro. Iyi positi inovaka simba uye kuenzanisa

5.Katsi-Mhou Stretch

Pamaoko ako nemabvi, chinjana pakati pekusunga musana wako (mombe) nekuitenderedza (katsi) kuti udziye musana wako.

Yakajairika Mibvunzo Nezve Yoga

1. Ndinofanira kudzidzira yoga mazuva ese?

Mhinduro:Iwe haufanirwe kudzidzira zuva rega rega, asi zvakakosha kuti ugare wakajairika. Iwe unogona kunzwa maitiro ari pachena nekudzidzira 3-5 nguva pavhiki.

2. Ndinofanira kutsanya ndisati ndadzidzira yoga here?

Mhinduro:Zvinokurudzirwa kuti usadya maawa 2-3 usati wadzidzira, kunyanya kudya kukuru. Unogona kunwa mvura zvine mwero, asi dzivisa kunwa mvura yakawanda panguva yekudzidzira.

3. Zvinotora nguva yakareba sei kuti uone mhedzisiro yeyoga?

Mhinduro:Zvinosiyana pamunhu nemunhu. Kazhinji, mushure memavhiki e4-6 ekudzidzira, iwe uchanzwa kuvandudzwa kwemuviri wako kushanduka, simba uye mafungiro.

4.Ndezvipi zvakanakira zvipfeko zve yoga?

Mhinduro:Zvipfeko zveYoga zvinopa nyaradzo, kuchinjika uye kufema, kutsigira maitiro akasiyana-siyana, kudzivirira muviri, kunatsiridza kuita kwemitambo uye kuzvivimba, kwakakodzera nharaunda dzakasiyana, zviri nyore kugeza, uye kutarisa pakudzidzira.

Nhungamiro yekuona kune anonyanya kufarirwa mayoga masitaera, achiratidzira avo akasiyana mabhenefiti uye maitiro ehutano hwemuviri nepfungwa.

Sei uchisarudza Sustainable Yoga Clothing?

Sezvaunotanga rwendo rwako rweyoga, funga kutsigira tsika yako nezvipfeko zveyoga zvakagadzikana. AtZIYANG, tinotenda mukugadzira eco-inoshamwaridzika, yakagadzika, uye yakashongedzwa yezvipfeko zvinofambirana neane pfungwa ethos yeyoga. Zvidimbu zvedu zvakagadzirirwa kufamba newe, ungave uri kuyerera nepose kana kuzorora mu savasana.

Nguva yekutumira: Mar-03-2025

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