Istuudiyaha Qaabka: Socodka Yoga ee Farxad, Maskax deggan

Qanacsan

• Socodka Yoga ee Farxadda leh, Maskaxda deggan
• Dib u eegis loogu talagalay

Yoga waxay saameyn gaar ah ku leedahay kiimikada maskaxdaada oo dhaafsiisan jimicsiga guud ee sare. “Yoga waxay ka badan tahay jirka,” ayuu yiri Chris C. Streeter, MD, oo ah borofisar ku takhasusay cilmu -nafsiga iyo neerfaha ee Jaamacadda Boston University School of Medicine. ka fog."

Dhab ahaantii, daraasad uu sameeyay Dr. Streeter, dadka caafimaadka qaba ee yoga sameeyay waxay muujiyeen horumar ka wanaagsan niyadda iyo walwalka marka loo eego kuwa ku socday xoog u dhigma. "Neurotransmitter GABA waa la kordhiyaa ka dib fasalka yoga - labadaba shakhsiyaadka caafimaadka qaba iyo kuwa qaba niyad-jabka," ayay tiri. Taasi waa muhiim maxaa yeelay marka GABA uu hooseeyo, sidoo kale waa niyadda.

Furaha si aad u ilaaliso heerarka GABA -gaaga ayaa laga yaabaa inuu sameeyo yoga laba jeer toddobaadkii: Daraasad ku xigta dadka qaba niyad -jabka, Dr. Streeter wuxuu ogaaday in GABA ay sii korodhay xitaa afar maalmood fasalka ka dib laakiin aan ahayn maalintii siddeedaad. (Halkan waxaa ah wax badan oo ku saabsan faa'iidooyinka caafimaadka dhimirka ee yoga.)

Haddii aad ku jirto fidinta ama dhididka - ama niyadda kor u qaad - si aad uga faa'ideysato waqtigaaga gogosha, "mid walba neefta u dhaqaaq," ayuu yiri macallinka vinyasa iyo isku -duwaha pro Keisha Courtney, aasaasaha Yogi Darawal ah oo ku yaal Oakland, California. "Labo ama saddex neefsasho ku tiri meel kasta, oo qabso meel ka sii dheer ilaa aad ka dareento murqahaaga."

Fasalada Courtney, ma jiro "dhaqdhaqaaq ku socda sababtoo ah." Waxay soo bandhigtay dhaqdhaqaaqyada socodkaan yar si ay u riixdo dhammaan badhamada saxda ah ee wanaagsan, oo ay ku jiraan rogaal-celin dabacsan. "Sayniska ayaa noo sheegaya in kor u kaca ay xoojiso maskaxda iyo jidhka," ayuu yidhi Courtney, oo muujinaya kala duwanaansho saaxiibtinimo oo bilaw ah si ay ula kulmaan heerka qof kasta. (Inkasta oo, haddii aad rabto in aad gacanta ku qabato, waa kan hagahaaga wax ku barashada dhawr toddobaad gudahood.)

Sidoo kale, filo furayaasha laabta, sawirrada qoorta lagu sii daayo, iyo qalloocinta. “Kuwaas oo dhami waa muhiim maxaa yeelay dadku inta badan waxay fadhiyaan guriga hadda, oo meelahaas jidhku way adag yihiin waxayna isticmaali karaan xoogaa jacayl ah,” ayay tidhi. Ha u dareemin inaad u baahan tahay inaad om ku gasho aagga. "Inaad cagahaaga ku taabato sariirtaada waxay ku gelin kartaa meesha saxda ah ee madaxa."

Socodka Yoga ee Farxadda leh, Maskaxda deggan

Neef qoto dheer ilaa Bisad-Lo'da fadhida: Ku fadhiiso lugaha oo lugaha saaran sariirta, ku dabool buste ama sinta hoosteeda haddii loo baahdo. Geli lafaha fadhiga oo ku sawir taajka madaxa xagga saqafka.Qaado saddex neef oo qoto dheer. Neefso si aad wadnuhu hore ugu soo jiiddo si aad u samayso laf dhabarta bisadda fadhiisata, ka dibna neef bixi si aad wadnuhu ugu sawirto dhabarka qolka si uu u fadhiisto laf dhabarta lo'da. Ku celi laba jeer oo kale.

Maroojin Fadhi: Laga bilaabo bisad-lo'da fadhida, ku noqo laf dhabarta dhexdhexaad ah, ka dibna neefso si aad gacmaha kor ugu qaaddo si aad u taabato salaadda. Siideynta oo u wareeji laabta dhanka midig, hoos u dhig gacmaha si gacanta bidix ay ugu taallo jilibka midig, gacanta midigna waxay saaran tahay sagxada miskaha gadaashiisa. Neef si aad ugu noqoto xarunta, gacmaha kor u qaad, ka dibna neefso si aad ugu celiso dhinaca bidix Neefso si aad gacmaha kor ugu qaaddo oo aad ugu noqoto lafdhabar dhexdhexaad ah.

Ku Ruxidda Miiska Sarre ee Muuqaalka Ilmaha: U dhaqaaq meel miiska saaran gacmaha iyo jilbaha, garbaha si toos ah gacmaha iyo miskaha jilbaha. Gacmaha horay ugu soco ilaa hal inji. Neefta si aad hore ugu socoto, miskaha u soo tuur dhulka, cagahana dhulka uga qaad si aad u samaysato dhabarka dambe. Neef si aad cagaha u daadiso, miskaha dib ugu rogto cidhibta, oo xabadka ugu rid meesha ilmaha. Ku celi laba jeer oo kale.

Sawirada Ilmaha oo leh Fidinta Dhinac:Laga soo bilaabo booska ilmaha, u gudub gacmaha dhinaca bidix ee sariirta si aad u dareento fidinta dhinaca midig ee jidhka. Qabo hal ama laba neefsasho, ka dibna ku celi dhinaca ka soo horjeeda.

Eeyga Hoos u rogaya:Laga soo bilaabo fadhiga ilmaha, lugaha lugaha, jilbaha kor u qaad, oo u rog miskaha kor iyo dib ugu rog qaabka "V" ee hoos u socda. Cagaha ka soo saar weylaha. Inhale si aad cidhibta uga saarto dhulka oo aad ugu sii gudubto meesha sare ee looxa. Siideynta si aad miskaha kor ugu qaaddo oo aad dib ugu noqoto eey hoos u dhaca. (Si aad wax uga beddesho, u jilbaha dhulka dhig inta lagu jiro loox.)

Isku laab Laga soo bilaabo eeyga hoose, u qaad tallaabooyinka ilmaha hore xagga cagaha si aad u gaadho xagga hore ee sariirta. Halkaan ku joogso isku laab laab laba neefsasho. Si tartiib ah u soo rog hal mar laf dhabarta si aad u istaagto. Neef si aad kor ugu qaaddo gacmaha, ka dibna neefso, gacmaha dhulka ku tuur, laab bawdada ka laabo, jilbahana si tartiib ah u foorarsan. Ku celi saddex neefsasho, ka dibna ku soo celi laablaab hore oo nasan.

Vinyasa: Ka soo laab laab, horay u neefso si aad kor ugu qaaddo kor, kor u fidi dhabarka si toos ah, ka dibna neefso si aad hore ugu laabto lugaha. Dib ugu soo noqo eey hoos u sii jeeda, ka dibna neefso si aad hore ugu sii jeeddo oo aad u jeediso looxa. Sii daa si aad si tartiib ah jidhka ugu dejiso dabaqa, adoo calaacalaha dhinacyada iyo xusulada la tuujinayo Neefsi si aad u qaaddo miskaha oo aad kor ugu riixdo miiska dushiisa, ka dibna neefso si aad jilbaha kor ugu qaaddo oo u rog miskaha kor iyo dib ugu noqo eey hoos u sii jeeda.

Ereyga Hooska Hoos Laga soo bilaabo eeyga hoose, gacmaha dib ugu soco ilaa 6 inji. Gacanta bidix ku riix dabaqa oo kor u qaad gacanta midig, adiga oo gaadhaya bannaanka xagasha bidix, garbaha wareegsan laakiin miskaha ka dhig kuwo afargeesle ah. (Si aad wax u bedesho, qabso bannaanka kubka ama bowdada.) Qaado hal ama laba neef oo qoto dheer, ka dibna dhinac u rog oo ku celi.

Ayaxa Ku Xidhan:Laga soo bilaabo eyga hoos u socda, u sii gudub dhinaca taagga ka dibna si tartiib tartiib ah hoos ugu soo deji dhulka. Gacmaha ku taabo miskaha gadaashooda si aad ugu dhexgeliso gacmaha gacmo toosan. (Si aad wax u bedesho, ku qabo suunka ama tuwaalada labada gacmood.) Neef si aad laabta uga qaaddo sagxada, ka dibna neefta sii daa si aad si tartiib ah fooldarada ugu hoos dhigto. Ku celi saddex jeer; wakiilka ugu dambeeya, cagaha ka qaad dhulka, sidoo kale.

Dagaalyahan I to Humble Warrior: Laga soo bilaabo ayax, kor u cadaadi oo u leexo miskaha kor iyo dib ugu laabo eeyga hoos u sii jeeda. Kor u qaad cagta midig xagga saqafka, ka dibna u mari si aad gacmaha u dhexeyso. Cidhibta bidix dhulka ku rid, hubi inay jirto meel bannaan oo u dhexaysa cuntada midig iyo bidix (sida haddii jidadka tareenku maraan). Kor u qaad gacmaha iyo laabta ilaa dagaalyahan I, gacmaha korka iyo laabta iyo miskaha oo u jeeda xagga hore ee jilibka hore. Qabo laba neef. Ku haynta lugaha meel isku mid ah, gacmaha ka gadaal jabsiga (ama isticmaal suunka ama shukumaan haddii loo baahdo), neefso si aad u furto laabta, ka dibna neefso si aad feeraha ugu laabto dhinaca hore ee bowdada hore oo aad gasho dagaalyahan is -hoosaysiiya, oo gaaraya garbaha xagga dambe ee qolka. Neefso si aad dib ugu kiciso dagaalyahan I, ka dibna neefta bixi si aad ugu noqoto dagaalyahan is-hoosaysiin ah. Mar labaad ku celi. Gacmaha saar sagxadda labada dhinac ee cagta midig, cagta cagta midig dib ugu celi si aad u samayso loox, dib ugu celi miskaha eeyga hoose, kuna celi dhinaca bidix

Fidinta Garbaha: Laga soo bilaabo dagaalyahanka I, gacmaha saar sagxada labada dhinac ee cagta midig, cagta midig dib ugu celi si aad u sameysid looxa, ka dibna jirka hoose dhulka. U fidin gacanta bidix dhinaca si aad u dhigto booska goolka (suxulka oo la safan garabka iyo dhudhunka oo isbarbar socda torso; si aad wax uga beddesho, gacanta si buuxda ugu fidiso dhinaca), ku riix calaacasha midig dhulka dabaqa xiga garabka midig, iyo Laab jilibka midig si aad u gaarto cagta midig ee jilibka ilaa dhulka dhinaca bidix ee jirka. Qabo laba ilaa saddex neef. Ku soo laabo xarunta ka dibna ku celi dhinaca ka soo horjeeda.

Neef sanka oo kale ah: Kaalay si aad u fariisato meel lugaha isdhaafsan, ku fadhiiso buste ama xannibaad haddii la rabo. Adigoo isticmaalaya gacanta midig, dhig suulka midig ee sanka midig, dhexda iyo farta murdisada dusheeda foodda, farta giraantana duleel sanka bidix. Ku xir sanka sanka midig suulka, oo ku neefso sanka bidix. Xir sanka bidix, ka dibna sii daa sanka midig, oo ka soo bax sanka midig. Xir sanka midig oo neefso si aad ugu celiso. Sii wad saddex wareeg guud ama 30 ilbidhiqsi.

Kala Bixinta Fadhiga: Gacanta bidix saar bowdada bidix oo dhegta midig u tuur dhinaca garabka midig. Gacanta midig dhig dhinaca bidix ee madaxa si aad si tartiib ah qoorta ugu fidiso dhinaca bidix. Qabo laba ilaa saddex neef, ka dibna ku celi dhinaca ka soo horjeeda. Neef si aad ugu noqoto xarunta oo aad u gaadho gacmaha dusheeda, ka dibna gacmaha hoos ugu tuko salaadda xarunta wadnaha.

Lugaha Kor Darbiga: U gudub gidaar oo u jiifso weji-sare oo sinta u jirta dhawr inji oo gidaarka u jirta labada lugoodna ay kor u fidiyeen darbiga. Gacmaha u fidi dhinacyada. U qabo neefsasho badan inta aad rabto.

Magazine -ka Qaabka, Bisha November 2020 -ka

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