Yuav Paub Dab Tsi Hnav Rau Yoga (nrog Duab)

Cov txheej txheem:

Yuav Paub Dab Tsi Hnav Rau Yoga (nrog Duab)
Yuav Paub Dab Tsi Hnav Rau Yoga (nrog Duab)

Video: Yuav Paub Dab Tsi Hnav Rau Yoga (nrog Duab)

Video: Yuav Paub Dab Tsi Hnav Rau Yoga (nrog Duab)
Video: kheev lam xa tau li xa dab / npauj kub xyooj nkauj tshiab 2023 2024, Lub peb hlis ntuj
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Yoga yog npaj los ua kev xav, so ntawm kev tawm dag zog. Tab sis kev hnav khaub ncaws rau yoga tuaj yeem ua kev hem thawj rau cov tub ntxhais kawm pib. Feem ntau, nws yog ib qho tseem ceeb kom hnav khaub ncaws uas ob leeg xis nyob thiab ua los ntawm cov ntaub ua pa (zoo li paj rwb, xyoob lossis tsho). Nws tseem yuav pab paub seb hom yoga chav kawm twg uas koj tab tom koom nrog txhawm rau txiav txim siab hnav khaub ncaws zoo tshaj plaws.

Cov kauj ruam

Ntu 1 ntawm 4: Txiav txim siab hauv Chav Kawm

Txheeb xyuas lub sijhawm kom paub seb hom chav yoga twg koj tab tom koom. Cov txheej txheem feem ntau muaj nyob ntawm yoga studios lub vev xaib, lossis tshaj tawm ntawm qhov chaw. Thaum muaj ntau yam kev nyiam sib txawv ntawm yoga, koj yuav zoo li yuav ntsib ib qho ntawm cov hauv qab no.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 1
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 1

Kauj Ruam 1. Siv chav kawm pib hauv Hatha Yoga lossis Vinyasa Yoga

Ntau cov chav kawm pib qib yuav yog Hatha lossis Vinyasa. Ob leeg tau tsom mus rau kev sib koom tes txav mus los nrog ua pa. Vinyasa yog nrawm dua me ntsis thiab yuav cuam tshuam ntau dua kev ncab, txhais ceg nqa thiab rov qab. Cov qib kawm tau zoo dua no, ntau qhov lawv yuav tawm tsam txawm tias yogi ib txwm muaj.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 2
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 2

Kauj Ruam 2. Sim chav Ashtanga lossis Power Yoga yog tias koj xav sim me ntsis ntxiv ntawm chav kawm siab dua

Cov chav kawm no koom nrog kev txav mus los tsis tu ncua ntawm kev ua, ua rau lawv nyuaj me ntsis.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 3
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 3

Kauj Ruam 3. Siv Iyengar yoga txhawm rau tsom mus rau kev ua haujlwm ntev dua

Ntau yam kev ua haujlwm yuav muaj nyob ntev, muab sijhawm rau koj kom pom koj qhov nyiaj tshuav thiab txaus siab rau qhov txiaj ntsig ntawm kev ncab. Daim ntawv yoga no feem ntau hu rau cov khoom siv xws li thaiv, pam, lossis hlua (uas feem ntau nyob ntawm tes ntawm chav studio; koj tsis tas yuav nqa koj tus kheej).

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 4
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 4

Kauj Ruam 4. Kawm Bikram Yoga lossis Kub Yoga chav kawm

Cov chav tau ua kom sov li kwv yees li 100 degrees (37ºC) txhawm rau ua kom tawm hws, uas xav tias yuav tsum ntxuav. Lub tshav kub kuj txhawb kom so ntawm cov leeg, uas ua rau muaj kev ncab ntau dua.

Ntu 2 ntawm 4: Xaiv Koj Li Qub

Lub tsho zoo hnav rau yoga yog ib qho uas haum rau yam tsis nruj lossis khi. Xijpeem koj xaiv lub tsho, sim xyaum ua ntau yam ntawm nws lub suab ua ntej koj tawm hauv tsev. Qhov no yuav ua kom koj tuaj yeem txav tau dawb thiab koj tsis nthuav tawm ntau ntawm koj lub cev ntau dua li koj nyiam nrog thaum lub sijhawm ua haujlwm.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 5
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 5

Kauj Ruam 1. Hnav lub tank saum rau yoga

Qee qhov yooj yim tshaj plaws yoga poses koom nrog ntau ntawm kev txav caj npab. Yog tias koj tsis muaj lub tes tsho, koj yuav tsis muaj kev txhawj xeeb tas li thawb lawv tawm ntawm koj txoj kev thiab tuaj yeem tsom mus rau ntawm koj qhov kev xav.

Xaiv ib qho uas tsis muaj lub caj dab plunging thiab haum rau koj lub cev zoo-lub tsho xoob lossis lub caj dab qis yuav tso koj tawm thaum koj khoov los yog ntswj mus rau txoj haujlwm tshiab

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 6
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 6

Kauj Ruam 2. Hnav tsho khiab mis rau chav kawm Bikram

Thaum Bikram lossis Kub yoga, koj yuav sov heev. Cov poj niam yuav xav xaiv lub tsho khiab ncaws pob kom nyob txias. Cov kis las ncaws pob feem ntau raug cais raws qib kev cuam tshuam; lub tsho khiab mis uas tsis zoo yog qhov zoo. Rau cov txiv neej, mus tsis muaj lub tsho rau Bikram yog qhov kev xaiv.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 7
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 7

Kauj Ruam 3. Sim lub tsho t-shirt

Xaiv ib qho uas xis nyob thiab haum zoo. Xyaum ncab, ncav tes, thiab khoov koj txhais tes kom paub tseeb tias lub tsho tsis nruj heev.

Inversion poses, koj lub tsho yuav xaub koj lub cev, yog li npaj los ntsaws nws hauv chav kawm, lossis hnav lub camisole hauv qab

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 8
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 8

Kauj Ruam 4. Sim nrog txheej

Rau cov chav kawm sib xws zoo li Iyengar lossis Vinyasa, koj yuav xav hnav lub tsho hle khaub ncaws hnyav dhau lub tank saum ces koj yuav sov thaum pib thiab xaus ntawm chav kawm thaum tsis muaj kev txav mus los. Koj tuaj yeem tshem tawm txheej yog tias koj kub dhau.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 9
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 9

Kauj Ruam 5. Siv koj lub cev ua luam dej

Thaum lub caij ntuj sov, yog tias koj tab tom ua yoga sab nraum zoov, khaub ncaws ua luam dej tau zoo txaus yog tias koj nyiam hnav nws.

Ntu 3 ntawm 4: Xaiv Ib Leeg Ntawm Cov ris

Koj lub ris yuav tsum zoo sib xws, ua los ntawm cov khoom siv hnyav nrog ntau txoj kev ncab.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 10
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 10

Kauj Ruam 1. Hnav yoga ris

Cov ris yoga yog yooj yim mus nrhiav hauv ntau lub khw uas nqa khaub ncaws ua haujlwm. Lawv tuaj ntau yam xim sib txawv yog li koj tuaj yeem xaiv qhov haum rau koj tus kheej. Sim qee lub ntsws los yog ncab hauv chav hnav khaub ncaws kom paub tseeb tias koj muaj tag nrho cov lus tsa suab. Koj tseem tuaj yeem hnav lawv rau lwm yam kev tawm dag zog, xws li khiav lossis caij tsheb kauj vab.

  • Cov ris ntev yoga ntev zoo dua haum rau cov chav kawm uas yuav tsis koom nrog kev txav nrawm ntau vim tias cov ntaub npog ntau dhau tuaj yeem taug kev koj.
  • Rau cov chav kawm muaj zog ntau qhov twg koj yuav kub dua sai dua, txiav txim siab tau txais 3/4-ntev khub yoga ris.
  • Cov cwj pwm sib txawv ntawm cov xaum-ceg rau tswb-hauv qab. Kuj tseem muaj ntau qhov kev sib dhos uas haum zoo li lub tsho hws hnyav. Txiav txim siab yam twg yuav ua rau koj xis nyob tshaj plaws txij li koj xav kom tuaj yeem ua haujlwm dhau ntawm koj qhov kev xav yam tsis muaj kev txhawj xeeb txog qhov koj saib.
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 11
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 11

Kauj Ruam 2. Sim luv luv tsheb kauj vab

Ib zaug ntxiv, ntawm chav kawm Bikram, tsawg dua yog ntau dua; koj yuav tsis xav kom koj ob txhais ceg npog. Cov tsheb kauj vab luv yog qhov zoo rau yoga vim tias lawv nyob twj ywm thaum koj txav mus.

  • Koj tseem yuav xav txiav txim siab seb lawv puas pob tshab thaum ncab, tab sis koj xav kom muaj kev nyab xeeb uas koj yuav tau zais zoo thoob plaws hauv chav kawm.
  • Yog tias koj tab tom tawm hws ntau hauv koj lub ris luv, txiav txim siab xim dub lossis xim xiav uas zoo li yuav pom cov dej noo tsawg dua.
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 12
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 12

Kauj Ruam 3. Hnav cov ris luv zoo ib yam, xoob haum

Yog tias koj muaj cov nyiam luv luv uas txav nrog koj ib yam li koj ua, lawv yuav zoo rau yoga.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 13
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 13

Kauj Ruam 4. Xaiv ib khub leggings

Tej zaum koj twb muaj leggings hauv koj lub txee dai khaub ncaws. Tsuas yog xyuas kom koj xaiv khub tsis sib xws!

Yog tias koj tsis tau sim yoga ua ntej thiab xav txog kev nqis peev hauv cov khaub ncaws tshiab ua ntej koj paub tias koj yuav mus rau chav kawm tsis tu ncua, ib khub ntawm leggings zoo. Tab sis koj yuav xav tau qee lub ris kom tsim nyog rau yoga yog tias koj ua nws ntau dua vim tias txoj kev hnav khaub ncaws yoga tau ua rau qiv lawv tus kheej kom nkag tau yooj yim poses yooj yim thiab tsis muaj kev txwv

Ntu 4 ntawm 4: Kev Nkag Mus Rau Koj Cov Khaub Ncaws Yoga

Cov khoom siv xws li cov hniav nyiaj hniav kub yuav tsis tsim nyog, tab sis qee qhov tshwj xeeb ntxiv xws li lub taub hau, hnab looj tes, thiab tau kawg, koj lub lev yuav yooj yim.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 14
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 14

Kauj Ruam 1. Nco ntsoov nqa lub taub hau lossis khi plaub hau

Khaws koj cov plaub hau tawm ntawm koj lub ntsej muag yog ib qho tseem ceeb thaum qoj ib ce. Yog tias koj cov plaub hau luv dhau los khi rov qab, lub taub hau yuav pab kom nws tawm ntawm koj lub hauv pliaj thiab tawm ntawm koj lub qhov muag.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 15
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 15

Kauj Ruam 2. Nqa ob khub hnab looj tes yoga

Thaum lawv yeej tsis zoo li ntxim nyiam, hnab looj tes yoga yog qhov muaj txiaj ntsig heev. Lawv cov xib teg-pov thawj xib teg muab koj lub zog tuav me ntsis thiab tiv thaiv koj txhais tes los ntawm qhov pluaj. Lawv tsis kim heev thiab tuaj yeem nrhiav tau ntawm cov khw muag khaub ncaws yoga thiab qee zaum cov khw muag khoom noj qab haus huv.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 16
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 16

Kauj Ruam 3. Tau txais ib nkawm thom khwm yoga

Cov no yuav pab koj kom tsis txhob plam ntawm koj lub lev, uas tuaj yeem ua rau muaj kev ntxhov siab heev, tshwj xeeb hauv chav kawm kub lossis siab dua.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 17
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 17

Kauj Ruam 4. Cov phuam yeej tsis yog lub tswv yim phem

Chav kawm yoga tuaj yeem tawm hws heev, yog li koj yuav zoo siab koj nqa phuam. Koj tseem tuaj yeem tso koj daim phuam qhwv rau ntawm koj lub lev kom pab koj txhais tes tsis txhob plam-qhov kev xaiv zoo yog tias koj tsis nyiam hnab looj tes yoga.

Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 18
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 18

Kauj Ruam 5. nqis peev hauv yoga lev

Mats tuaj yeem kim, tab sis nws zoo rau koj tus kheej yog tias koj xav xyaum hauv tsev lossis yog tias koj muaj teeb meem nrog kev siv lwm tus lev.

  • Yog tias koj tsis paub meej tias yoga yog rau koj thiab tsuas yog xav sim nws, feem ntau cov tsev kawm ntawv muaj lev muaj rau xaum.
  • Mats sib txawv hauv cov tuab, yog li yog tias koj muaj lub hauv caug sib tw lossis xav tau kev txhawb ntxiv rau thaum koj zaum ntawm qhov chaw ruaj khov, txiav txim siab qhov kev xaiv yuav daim ntaub tuab dua.
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 19
Paub Dab Tsi Hnav Rau Yoga Kauj Ruam 19

Kauj Ruam 6. Yuav lub hnab yoga lossis hlua rau koj lub lev

Muaj ib qho ntawm no ua kom yooj yim txav nrog koj lub lev vim tias koj tuaj yeem nqa nws hla koj lub xub pwg. Nws tseem yog txoj hauv kev zoo los khaws koj lub lev los ntawm kev nthuav tawm thaum koj tsis siv nws.

Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube

Lub tswv yim

  • Tsis txhob txhawj txog seb puas yog lossis tsis yog koj lub ntsej muag zoo nkauj txaus. Yoga yuav tsum yog hais txog kev so tus kheej thiab kev tshuaj xyuas, tsis yog kev sib tw rau qhov zoo tshaj plaws.
  • Ib txwm sim tawm qee qhov kev coj ua ua ntej koj tawm hauv tsev. Txoj kev ntawd, koj yuav paub tseeb tias koj tuaj yeem txav mus dawb hauv chav kawm.
  • Cov kws qhia feem ntau nyiam leggings yog li lawv tuaj yeem tshuaj xyuas koj txhais ceg txoj haujlwm thiab cov leeg koom nrog.
  • Cov tawv nqaij hauv qab yog qhov zoo tshaj yog tias koj txhawj xeeb txog 'saib dhau' lub ris, tshwj xeeb tshaj yog tias koj tsis xav kom koj cov ris tsho hauv qab kom zoo li dub lossis dawb yuav nyob hauv lub ris dub lossis dawb.
  • Yoga tau xyaum ua tus neeg liab qab, tab sis koj tseem yuav xav hnav khau mus thiab los ntawm chav ua yeeb yam. Xaiv cov khau uas yooj yim rau plam thiab tawm, zoo li khau khiab lossis flats.
  • Kev nplij siab yog qhov tseem ceeb! Txawm tias yooj yim yoga poses feem ntau xav tias nyuaj vim tias lawv ua haujlwm cov leeg peb tsis tau siv rau hauv peb lub neej niaj hnub. Cov khaub ncaws zoo yuav tsis tau txais txoj hauv kev sib sib zog nqus thiab muaj txiaj ntsig.
  • Lwm yam khoom uas koj yuav pom tau yooj yim suav nrog thaiv, hlua thiab daim pam. Cov tsev kawm ntawv feem ntau muab cov khoom no, tab sis yog tias koj xav xyaum hauv tsev, cov khoom no yuav muaj txiaj ntsig zoo rau tus kheej ib yam.
  • Txhawm rau kom txo qis "pom-dhau" hnav cov ris tsho hauv qab. Piv txwv li, cov ris dub hauv qab leggings dub.

Lus ceeb toom

  • Zam lub ris lossis luv uas xoob thiab/lossis ntws. Ntau qhov kev cuam tshuam nrog kev hloov pauv thiab koj yuav ua rau koj cov phooj ywg xav tsis thoob nrog qhov tawv nqaij ntau npaum li cas.
  • Sim tsis txhob poob rau cov nqi yoga ntau dua. Koj tuaj yeem pom tag nrho cov khaub ncaws thiab khoom siv uas koj xav tau rau tus nqi pheej yig heev. Tshwj xeeb tshaj yog yog tias koj tshiab rau yoga, tsis txhob siv nyiaj ntau ntawm cov khaub ncaws uas koj tsis paub tseeb tias koj yuav hnav dua.
  • Nqa cov khaub ncaws hloov. Tom qab chav kawm hws, nws ib txwm zoo los hloov mus rau hauv ib pab tub rog tshiab.
  • Muaj tswv cuab ntau dhau tuaj yeem ua rau txoj kev nyiam yoga, zoo li tuaj yeem ntxhov siab txog kev ua tus kheej cov khaub ncaws kim dua. Yeej, phuam ntawm lub puam, nyom los yog hauv pem teb thiab cov khaub ncaws uas koj nyiam tshaj plaws tuaj yeem ua haujlwm tau zoo yog tias koj tsis mob siab rau cov duab.

Pom zoo: