Lub Tswv Yim Rau Cov Yoga Tshiab thiab ib Daim Phiaj Xwm Ntawm 30 Hnub
Txiav txim siab tias koj xav kom pib ua yoga yog thawj kauj ruam. Tam sim no koj yuav tsum tau ua raws li los ntawm kev nrhiav txoj cai yoga thiab xyaum ua yoga hauv tsev. Saib seb yuav ua li cas ntxiv rau cov kauj ruam tom ntej thiab pib kev lom zem thiab kev pab ntawm yoga .
Khaws ib hom Yoga
Koj yuav pom muaj ntau hom yoga classes, thiab qee tus yuav tsis yog qhov zoo rau koj tus xeeb ceem thiab lub cev muaj zog.
Siv ob peb feeb ncig xyuas tus txheej txheem cej luam yoga . Rau cov neeg pib tshiab, lub qhab nia los yog vinyasa yuav zoo tshaj, nyob ntawm seb koj puas xav tau qeeb lossis ceev ceev hauv chav kawm. Cov no yog cov cwj pwm yooj yim, thiab koj tuaj yeem sim ua tej yam ntxim nyiam dua tom qab.
Txawm tias muaj ntau cov phau ntawv thiab cov yeeb yaj duab zoo, yog tsis muaj kev hloov pauv ntawm ib tug xib fwb zoo hauv chav kawm yog yoga. Yog hais tias koj tsis tuaj yeem mus rau ib chav kawm yoga, pib nrog cov pib yees duab, vim qhov no yuav ua rau koj pom ntau dua li cov phau ntawv.
Nrhiav Ib Pawg
Koj tuaj yeem nrhiav tau ib chav yoga hauv koj cheeb tsam los ntawm kev tshawb xyuas cov ntawv xov xwm hauv zej zos lossis cov ntawv xov xwm zoo rau cov npe. Yog tias koj zwm rau ib lub gym , muaj ntau txoj kev yoga yoga. Nco ntsoov koj pib nrog rau theem pib; nrhiav ib tug xib fwb zoo yuav pab koj lo nrog nws. Yog tias koj tsis nias nrog thawj tus kws qhia ntawv koj mus rau, ua kom txog thaum koj pom ib tus neeg koj nyiam.
Yuav Tau Tshaj Dab Tsi ntawm Chav Kawm Yoga
Thawj hnub, koj yuav tsum tsis txhob nqa ntau ntau tshwj yog qee cov khoom qab zib, ua pa.
Nyeem txog cov khoom siv yoga uas koj yuav ntsib. Cov studios feem ntau yog yoga mats uas tuaj yeem xauj tau.
Hauv chav kawm yoga yog, cov menyuam kawm ntawv muab lawv cov mats tig rau pem hauv ntej ntawm chav tsev (feem ntau cov ntawv pov thawj los ntawm ib lub me me los yog tus xib fwb daim lev) hauv daim phiaj xoob. Nws yog qhov zoo tshaj plaws kom tsis txhob siv koj daim lev nraim nrog rau ib sab ntawm nws vim koj thiab koj tus neeg zej zog yuav tsum tau qee qhov chaw hauv qee yam poses.
Cov tub ntxhais kawm feem ntau zaum ntawm txoj haujlwm hauv kev sib tw hauv chav tos ntsoov tos chav kawm los pib lossis ua qee zaum maj.
Ntawm no yog li cas ib chav kawm raug hloov:
- Tus xib fwb yuav pib chav kawm los ntawm kev coj hauv chav kawm hauv chanting "om" peb zaug. Nyob ntawm tus xibfwb, tej zaum yuav muaj kev ua pa lossis ua tib zoo xav txog thaum pib ntawm chav kawm.
- Qhov no ua raws li kev sov so, muaj zog tshaj poses, ces ntev, thiab qhov kawg ntawm kev so . Lub sijhawm twg, coj tus me nyuam lub siab yog tias koj xav tau qee tus so.
- Qee zaum tus kws qhia ntawv yuav mus ncig rau txhua tus tub ntxhais kawm thaum lub sijhawm so kawg thiab muab lawv ib qho zaws me ntsis. Cov xib fwb feem ntau xaus chav kawm nrog lwm hoob ntawm oms.
- Paub tias koj tuaj yeem mob me ntsis rau hnub tom qab koj thawj chav kawm.
30 Hnub ntawm Yoga tom Tsev
Yoga zoo rau txhua qhov chaw tab sis nws tseem muaj peev xwm ua tau nyuaj rau tawm tau tus lev thiab pib muab tso tawm poses ua ke. Lub sijhawm 30-hnub no yog tsim los pab koj mus los ntawm kev ua yoga txhua hnub thiab tso tawm sijhawm teem sijhawm rau kev ua haujlwm nyuaj. Thaum koj pib kev lom zem tag nrho cov txiaj ntsim ntawm yoga, koj yuav tsum ua kom ua raws li, yog li ua qhov no thawj lub hli ntawm koj lub neej tshiab ua yogi.
Cov tswv yim yuav pib:
- Koj yuav xav tau li 15 feeb ua koj lub sijhawm niaj hnub ua ntev thiab 30 txog 45 feeb ua koj cov sijhawm ua kom zoo.
- Tiv thaiv kom ntxiv ntau tshaj tawm rau koj txoj kev niaj hnub yog tias koj muaj sijhawm.
- Koj tuaj yeem siv chav kawm yoga es tsis txhob siv koj lub tsev ntev dua yog tias koj nyiam.
- Tsis txhob poob siab yog tias koj hla ib hnub ntawm cov sijhawm teem tseg. Cia li resume koj qhov kev pab cuam hnub tom qab.
Yoga tsis tau khoom ntau heev, tab sis nws muaj ob peb yam uas koj yuav xav sau ua ntej. Ua ntej thiab foremost yog ib tug yoga lev . Cov neeg pib xyaum ua haujlwm nyob hauv vaj tse kuj tuaj yeem pab tau los ntawm kev thaiv, lub pluaj, thiab daim pam.
Tau Paub Txog Koj Hnub Txiav Txawv Thiab Kev Tshaj Tawm Txog Hnub Tshav (Sun Salutation Sequence)
Qhov niaj hnub ncab niaj hnub no yuav yog tus pob tw ntawm koj lub tsev xyaum.
Qhov sib lawv liag no yuav ua tau li 10 txog 15 nas this thiab tsim los tsa tus nqaj qaum, txo qhov mob me me, thiab ncab cov kab mob. Ua cov stretches no thaum sawv ntxov yog txoj kev zoo rau koj lub hnub mus. Koj yuav ua qhov no txhua hnub rau 30 hnub tom ntej los tswj koj cov kev xyaum ua haujlwm ntawm cov sijhawm ua haujlwm ntev li peb zaug ib as thiv.
Kev xyuam xim tshav ntuj yuav ua raws li koj lub thrice txhua lub limtiam uas yog ntev li niaj hnub yoga. Tej zaum nws yuav xav tsis meej pem thaum xub thawj, tab sis nws yuav sai sai no yog ob hom.
Hnub Ib
- Npaj nrog koj cov sij hawm niaj hnub ncav, ua kom tiav cov kauj ruam 1 mus rau 5 ntawm qhov sib lawv liag.
- Ntxiv rau peb lub hnub kev sibtham.
- Siv sijhawm li ob peb feeb so hauv lub cev tuag.
Koj Lub Hli Ua Ntej
Ua ntej koj lub asthiv, koj yuav ua txhua hnub txhua hnub. Ntxiv rau hnub ci kev sib tham txhua hnub. Npaj kom muaj kev sib tw sawv ntsug thiab seev cev ua ke kom ua ib txoj haujlwm ntev zog tsawg kawg yog peb zaug ib lub lim tiam. Tsis txhob hnov qab siv sijhawm li ob peb feeb hauv lub cev tuag thaum kawg ntawm txhua qhov kev sib ntsib.
Xav txog seb lub sijhawm ntawm hnub koj npaj yuav ua li cas rau koj xyaum. Nws zoo ua nws thaum sawv ntxov yog tias koj muaj sij hawm kom koj tuaj yeem pib hnub koj ncav tawm thiab tsis muaj kev ntxhov siab, tab sis tuaj tos lub sijhawm ua haujlwm zoo rau koj .
Teem caij rau thawj lub limtiam:
- Hnub 1 : Txhua Hnub Qoj Hnub + 3x Tshav Hnub Xaiv
- Hnub 2 : Txhua Hnub Qwj Nruab Hnub + 3x Tshaj Xob Nruab Hnub + Tshawb Ncua Ncaws
- Hnub 3 : Txhua Hnub Txiav Txim
- Hnub 4 : Txhua Hnub Them Hli Txhua Hnub + 3x Tshaj Xob Nruab Hnub + Lub Sij Hawm Sab Nraud
- Ib Hnub 5 : Txhua Hnub Txiav Txim
- Hnub 6 : Txhua Hnub Txiav Txhua Hnub + 3x Tshaj Xob Nruab Hnub + Sawv Cev Nqis + Cov Ncauj Nrab
- Hnub 7 : Txhua Hnub Tsav Pw
Rau cov seem hauv koj lub hlis ntev, koj yuav tau txais kev sib tw ntawm txoj kev luv luv txhua hnub thaum uas muab qee qhov kev hloov rau koj cov kev ua ntev dua.
Lub Limtiam 2
- Hnub 1 : Txhua Hnub Tsav Pw
- Hnub 2 : Txhua Hnub Txiav Txhua Hli + 3x Lub Caij Sib Ntseg + Ntaus Nres + Nres Cov Ncauj Nruag
- Hnub 3 : Txhua Hnub Txiav Txim
- Hnub 4 : Txhua Hnub Them Hli Txhua Hnub + 3x Lub Sij Hawm Sib Tham + Ntaus Nres + Thoob Plaws Tshaj Plaws
- Ib Hnub 5 : Txhua Hnub Txiav Txim
- Hnub 6 : Txhua Hnub Them Hli Txhua Hnub + 3x Lub Sij Hawm Sib Tham + Ntaus Nres + Yoga rau Abs
- Hnub 7 : Txhua Hnub Tsav Pw
Lub Lim Piam 3
- Hnub 1 : Txhua Hnub Tsav Pw
- Hnub 2 : Txhua Hnub Txiav Txhua Hnub + 3x Surya Namaskara B + Sawv Npe Nres
- Hnub 3 : Txhua Hnub Txiav Txim
- Hnub 4 : Txhua Hnub Tawm Tsum Zog + 3x Surya Namaskara B + Ntaus Nres + Cov Ntaus Ntaus Nres + Nqa Ncig
- Ib Hnub 5 : Txhua Hnub Txiav Txim
- Hnub 6 : Txhua Hnub Txiav Txhua Hnub + 3x Surya Namaskara B + Sawv Npe Sab Nroog + Yoga rau Abs
- Hnub 7 : Txhua Hnub Tsav Pw
Lub Lim Piam 4
- Hnub 1 : Txhua Hnub Tsav Pw
- Hnub 2 : Txhua Hnub Qoj Ntiaj Teb + 3x Surya Namaskara B + Lub Npe Nres + Yoga Rau Cov Caj Npab + Cov Ncig Cia Ncua
- Hnub 3 : Txhua Hnub Txiav Txim
- Hnub 4 : Txhua Hnub Tawm Tsum Zog + 3x Surya Namaskara B + Ntaus Nres + Cov Ntaus Ntaus Nres + Nqa Ncig
- Ib Hnub 5 : Txhua Hnub Txiav Txim
- Hnub 6 : Txhua Hnub Tawm Tsum Zog + 3x Surya Namaskara B + Ntaus Nres + Yoga rau Abs + Seated Stretches
- Hnub 7 : Txhua Hnub Tsav Pw
Yog ua kom tiav 30 hnub no, koj tuaj yeem nkag mus rau hauv tus cwj pwm ntawm kev ua txhua txhua hnub yoga xyaum. Mus xyaum ua koj lub sijhawm luv luv txhua hnub thiab ntev ntev dua 3 zaug ib lub lim tiam thiab koj yuav ua tau zoo rau koj txoj hauv kev tsim kom muaj lub neej yoga uas yog yuav ua kom koj lub cev muaj zog thiab lub cev muaj zog.
Siv cov tswv yim no los npaj rau chav kawm lossis koj cov kev xyaum tom tsev:
Tsis txhob ...
- Tsis txhob muaj cov pluas mov loj ua ntej hauv chav kawm. Xyaum ua kom qis qis ob peb teev ua ntej pib chav kawm lossis hauv koj lub tsev xyaum.
- Txhob haus dej thaum ua yoga, tab sis muaj qee yam ua ntej thiab tom qab.
- Tsis txhob nkawm khau los yog thom khwm thaum ua yoga.
Ua ...
- Saib cov lus qhia yoga rau ntau tshaj qhov koj xav tau.
- Tshawb xyuas yoga kev ua , yog li koj xav xis nyob hauv ib qho chaw txawv txawv.
- Qhia tus kws qhia ntawv yog koj thawj chav kawm (tej zaum koj yuav tsis yog tib lub xwb).
- Nug tus xibfwb kom pabcuam yog tias koj xav tau.
- Qhia koj tus kheej nrog qee cov neeg ua yeebyam 'yoga poses ua ntej koj coj koj tus thawj chav kawm.
- Rov tuaj rau ob peb hnub rau koj chav kawm tom ntej!
Lo Lus Ntawm
Tej zaum koj yuav hnov txaj muag los yog ua kom ntshai thaum koj pib xyaum ua yoga, tab sis koom nrog hauv chav kawm ntawv yog qhov zoo tshaj plaws kom paub ua qhov tseeb. Txhua leej txhua tus muaj ib zaug thaum pib. Los ntawm kev paub txog dab tsi yuav tshwm sim, koj tuaj yeem ua rau siab kawm txog cov tswv yim. Tom qab koj tau kawm cov kev qhia, koj tuaj yeem xyaum tom tsev thiab ua tiav nrog yoga.