Yoga: Morning eiiieaena no beginners. Kino a me nā koi

Yoga - he lākou o ke kakahiaka, awakea a me ke ahiahi, ia mea,ʻaʻole pono ke ano o ka haʻuki. I mea, ia mea i ke kahiko Indian akeakamai, e malama ma lalo o ka mana hoʻomalu ma ke kino, o ka manao, a me ka uhane. A pau ekolu o kēia mau eiiiiiaiou he hoʻonui ai i ka piʻi like o ke aloha a me ka mālamalama, i mea ole, e loaʻa ai ma kekahi'ē aʻe paha.

pomaikai o ka Yoga

Nui nā manaʻo e pili ana i ka ninau o ina ka pono Yoga ma kona home? Morning eiiieaena i ka hailona o pono, ke kumu nui o ka i i ma lalo iho:

1. Ke kino e e ikaika, ola, kuai kohoʻia. Ma hope o regular papa kēlā me kēia kanaka haha aku'ōlewa, i hiki ole loaʻa mua. I ka Yoga nāʻiʻo a me ligaments e oi laholio, a ae i ka pa ahau i loko o ka ho oweliweli i ka mahina aku nei he mea hiki ole i ke.
2. Ua hoʻohiki hoʻomaha. Ka naʻau i ka laʻi ia, a pau ole a me ka pīhoihoi ihola ko lākou manaʻo haʻalele. Ma hope o kekahi mau kau ke kino i hoʻopale i ka stress a me kekahi mawaho stimuli.

Pehea e hoʻomaka papa

Yoga - ke kakahiaka me ka polokalamu mea aole e pono ke kali kālā ma luna o lako a pan. E hana i ka hoʻokō ', oe wale pono oluolu ke kapa, a me ka ka hāʻuleʻana ili honua. Ka lumi E ke koho akea, a me ka mahana loa e pono. Special mele no na papa kōkua oe e hoʻonānea, a, e wehe mai i ke poo o pau ole manaʻo.

Kino no ka beginners

Yoga (kakahiaka luna 'no ka beginners) mea e pono ai kēlā me kēia kanaka. Inā e hana walaʻauʻana kino,ʻaʻole i maikaʻi ka uku ole a me ka ikaika, e waiho ma ka lā. Aʻo ka loa kaʻawaʻawa loa kūkala nūhou e e lawe loa ke puana, a me ka aggression.

Ka loa alodio Yoga, kakahiaka a ahiahi eiiieaena mea he 4 hoʻokō ', a e e lawa e kiʻi i ka mua maikaʻi hopena:

1. E ku ana me koʻoukou mau wāwae poʻohiwi-laula, ma ke kaʻawale, na wawae a me torso hoʻonui i loko o kekahi ao ao. Alaila, penei torso ia laua i ka papahele a me na mea kaua e waiho loihi ana i mua.
2. Hou, vertical kulana, akā, me nā wāwae iki lehulehu ma ke kaʻawale. Hands ia ka loa ma luna o ka papahele. Ke poo e hiki i lalo, a me ka coccyx - i.
3. Ma ka mua kulana o ka wāwae i ke ka ao ka mawaho, a ua hoala hou mai oia i ka lima (hiki e laua i kekahi i kekahi, a hoʻohui i ka loulu). A laila, e lena i nā wāwae ma na kuli,ʻaʻole Kulou i ke kahua o ka huina akau.
4. Ka hope loa kulou - hoʻomaha. E hana i kēia, oe wale pono e moe ilalo ma ka papahele, ho okumu i ka pau kino pololei papamoe laina, a hoʻonānea no ma ka liʻiliʻi loa 3 minuke.

hanu kino

Ha Yoga - Morning eiiieaen no beginners, a e kōkua e hookupaa i ka pili me kā lākou mau ike paka i. Ma hope o mastering i ka pahale ike paka, kēlā kanaka e e hiki i ka pāʻana i ka manao, a noho mālie ma stressful wahi, i hiki.

1. Hoʻomaʻemaʻeʻana. E ku ana ma ka pae kulana, e lawe i ka hanu nui me ke kōkua o ka ihu, a laila, depicting ka maka palahalaha minoʻaka, Exhale ma ka waha o ka poe liilii,'āpana.
2. No ka hooulu ana o ka balota. Ma ka ia kulana ma ka ihu e hanu, a laila, ma ka akea-hamama waha - i ka pahikaua a me ka kokololio exhalation.
3. Kakahiaka. Ha Yoga - he lākou o ke kakahiaka accommodating ka hoʻokō 'ana i pakele o ka sleepiness. E hana i kēia, i lalo ma ka moena, ka i kā mākouʻolu nāʻiʻo. Ala ma kona mau wawae, hana i ka hanu nui, a ma hope o 3-4 kekona, ke kapoʻo hou ma ka wawae - he piha exhalation.

ahiahi eiiieaena

Mau kakahiaka eiiieaena Yoga no na kanaka hiki ke UAIAaIN ma ke ahiahi koho. Ua Ua pinepine ka ikaika ke keka, ua oi aku ka palaualelo, e hana i kekahi mea i loko o ke kakahiaka nui. Ke kino i loa na mea, no laila, hiki oluolu ana lakou i hana kela a me keia.

1. Ku pololei, a me kou kua pololei a kōā o aku i kona mau lima, e pono lohi lena i nā wāwae, me he mea noho ana ilalo ma ka noho. ho'āʻo i ka paa i keia kulana no ma kahi o 30 kekona, a laila 'oe hookahi manawa hou ma hope o 10-20 kekona mākou pono.
2. E noho ana ma luna o ka papahele, e hui pu, na wawae a me nā kuli i piha iho. Me ke kōkua o nā lima, e laweʻia aʻela hoʻi ma ka lepo, me ka i lawe i kona mau wawae i ke kahua hahi. E moe ana paipai i ka minuke, a laila 'oe 4-5 manawa.
3. E hoʻomaka ana kulana - ku, mau wawae'ūhā mua ka laula a kaʻawale lākou. Hands hemo ma ka lima, e huli mau wāwae i loko o kekahi kauoha, a me kekahi uha mea manao a hiki i ka huina akau. A laila, i hoʻokahi lima e hina ai i ke kahua, a me ka pono e hoouna maopopo iluna i ka lua. E hana hou i ka hoʻokō 'e ia 5-6 manawa.

Hatha Yoga

Morning huapalapala o hatha Yoga kaikamahine e like hou me ka hou. Ma hope o nā mea a pau, i kēia mau kino ulu kohoʻia, Hōʻeu no ka mea e hele mai ana ka lā, a hāʻawi maikaʻi Emotions.

He nui nā poʻe koke ho'āʻo e hoao ia lakou iho ma luna o ka luna 'hoounauna, a mea he kuhihewa. E hoʻomaka e familiarize ia lakou iho me ka luna 'no ka beginners, e like me ka huli mai' ike hou aku e pili ana i kēia ʻano o ka Yoga.

pono kīvila kanaka lula

Ke anu u mua mea e loaʻa mai i ka makahiki papa e pōmaikaʻi ai:

• ka hapanui o na keiki uuku e pono hou lewa, a me ka mau hele i loko o ka paka;
• 6-makahiki-Nalani Olds ke hoʻomaka e aʻo aku i kāu keiki i ka hanu pono a me ka ho'āʻo i hemahema hoi Yoga kino;
• 10 makahiki ua 'ae' e hoʻonānea ma ka Lotus kulana;
• i loko o 17 makahiki ia ka manawa e hoʻomaka e hoʻomōhala Ka Uluwehi O Ke kūpaʻa a me ka hōʻeuʻeu kino, a aʻo i ka pāʻana i kona iho hanu;
• E mau hana i nā mākau a me ka hoʻoikaika 'ia, akā, ma hope o ka hoʻololi o nā hiʻona i hou i ka hana o ka Yoga mea maikai, e hookui i ka hele i ka 40 o kona mau makahiki;
• ma hope o 50 makahiki, me ka uku mea kupono e ho'ēmi i, akā,ʻaʻole pau i kaʻoihana.

Women i ka Yoga admirers, a noonoo ia i ka pono ala i ka haʻuki a me ka hoʻomaha, akā, ma laila nō kekahi hoʻokau 'no ia:

• i menstruation ua pololei papaia e lawe mai kino i lalo ke alo, ia mea maikaʻi, e puku i ka hanu papa;
• beginners E kahi mana eiiiiiaiou pinepine hele i loko o ka hou lewa a hoʻohana i ka 'auʻau punawai;
• i ka lā mua o ka hāpai keiki ua aeia mai oukou e hana hemolele a pau na asanas, akā, ma mua ia mea maikaʻi, e nīnau aku i ke kauka;
• ma hope o ka hānau (ka mua mau o ka mahina) Ua papa ia e komo i loko, a ma hope o ka pau ana o ka manawa, e hoʻomaka e hana i ke kino e ia me ka loa noonoo ole.

Ma waho aʻeo ia mau kaiapuni, oe e kekahi mea i ka pono (kane a me na wahine) kali ka Yoga i. Morning eiiieaena no ka slimming a me ka maikaʻi meaʻoiaʻiʻo, e haawi aku i ka hopena i e e hiki ma mull koke. Akā, e hiki ole overdo ia, e kū ai i ka makemake pahu hopu koke.

Simple lula Pono e hoʻokō i kēlā me kēia:

• ma hope o ka manawa loa i loko o ka wela uaʻaʻole pono e komo i loko;
• kanaka, ka poe i pilikia i ke koko, a me ka mea'ōnaehana mānowai koko'ōnaehana hiki ole hana i ka hoʻokō 'ole Consulting i kou kauka;
• hui pu iho la kekahi mau haʻuki, e hana ia i ka Ia manawa, ua pāpā;
• ma ke alo o ka pinepine vertigo kino me ka Alive poo ilalo i ka auou caiaiai ma ka hilinai ana i mua.

aʻo

Power Yoga (kakahiaka eiiieaena) pono uuku hoʻomākaukau mua ka papa. Mua, mākou e hoʻolohe i ka aahu (a e e noa, ma ka mea,ʻaʻole e hamper i ka hana) a me ka lole kamaʻa (ina he mea hiki, e mea pono e hana me ka ole kāmaʻa). Eia hou, aia nō he mau mea rula:

• 20 minuke ma mua o ka workout eʻaʻole e hana wale invigorating douche;
• i ka maikaʻi manawa no ka Yoga - 5-6 ka hora i loko o ke kakahiaka;
• komo ma luna o ka nele'ōpū mea i ke kumukuai o ia, akā, ma waena o kaʻaiʻana a me ka hoʻokō pono ia ma ka liʻiliʻi 2 hola;
• foxmike kino e e lawe loa ke puana mai a me ka nanea wale foxmike okoʻa no ka manawa, e kōkua i ka noʻonoʻo.

Five invigorating asanas

Ike i ka hoʻokumu paʻa rula a me nā koi, e hiki hoʻomaka e hana i nā kino. Five o ka maikai asanas, e hōʻike i maoli Yoga. Complex (kakahiaka) 'aʻole i koi hou lako a pan.

1. Asana Tarudasana (lima ulana). Ua hana ia ma ke kū kulana, hoʻokahi wāwae ua intertwined puni kekahi i kekahi, (no laila, i na manamana e noho ana ma luna o ka gastrocnemius Muscle). Intertwined lima ma ka umauma pae e hoʻohui i ka pama. Ma hope o 20 kekona ma ka oihana, e lawe i ka pōkole wanaao ae, a haʻi hou aku, hoʻololi i ke kuhikuhi ana o ka wawae a me ka lima kihi loa.
2. Asana Vrikshasana (laau oweliweli). Ma ka vertical kulana o ka wāwae o kekahi wāwae ua kau ma luna o ka lua o ka kuli, lima, a hooku ae la i luna, ai pili aku i ka loulu. I ka laau ho oweliweli ua paipaiʻia e ia ma ka liʻiliʻi 20 kekona, a laila, e hoʻololi i mau wāwae.
3. Asana Virabhadrasana (bellicose kulou). Ku pololei, E hoʻokiʻekiʻe i kekahi wāwae hoʻi, ho okumu i pololei i ka laina me ke kino, a me ka lua o ka wāwae - ÷ haku. i hohola Hands i mua, a komo i kekahi i kekahi. Koena e e mālama ai ma kahi o 30 kekona, a laila, e hoʻololi i mau wāwae.
4. Asana Ardha matsiendrasana (he olonā i o ka spine). E noho ana ma luna o ka moena, kekahi wāwae alo aku, a hele aku la i ke kino (iho, a me ka kuekue wawae ma luna o ka papahele), a me ka lua o ka uha mua, kūlou i ka huina akau, kau i ka wāwae ma ke kua o ke kuli puakai. Ke kino, ua haika ma ka puhaka. Ma keia kulana, ae e hoʻonānea i kekahi minuke.
5. Asana Gomukhasana ( "lepo bipi no ka poo"). Kekahi lima hoala pololei mai, a kūlou ma ke kuʻekuʻe aku ai i ka lāʻau huki i ka uha mua kōmi 'ana. Ka lima elua i ka ia hana, wale mai lalo, i ka iho ana, kūlou ma ke kuʻekuʻe aku. A laila, na manamana o na aoao elua i hoʻoili. Ka wā e hana E mālama i kou hoʻi pololei (mai slouch a me ka mai ole sag). Total hiki i paʻa i loko o keia kulana no ma kahi o 20 kekona, ma ka huli hoʻololi lima.