Igikoresho cya yoga gifasha umuntuumusego ukomeyeibyo bikoreshwa mu gutuma umuntu amererwa neza, ahora atuje kandi ahuzwa na yoga. Inyinshi muri zo ziba zifite urukiramende cyangwa uruziga kandi zuzuyemo ipamba, buckwheat, cyangwaifuro ryo gushyigikira bikomeye. Ibisanzwe bikorwa ni nko ku mavuta yo kuvura abarwayi, gutera umugongo muke, gufungura ikibuno, no gushyigikira umugongo wo hasi cyangwa ivi. Ingano ikwiye n'agasanduku kuzuye.kugabanya umuvuduko, koroshya guhumeka, no gushyigikira uburyo bwo gufata umwuka mu buryo bwagutse.
✅ Yoga Bolster ni iki?
A umutsima wa yogani ikintu gifashairinda umubiri wawebityo ushobora gufata imiterere nta stress nyinshi kandi ukagira aho uhurira. Igaragara mu masomo yo gusubiza ibintu mu buryo, yin, meditation, na pranayama kandi ikoreshwa mu masomo yo kugenda iyobisaba uburebure buhorahocyangwa gukanda byoroheje.
1. Intego yayo
Akazi kayo k'ingenzi ni ugushyigikira. Iragufasha murikubona ihumuremu buryo bwo kwihagararaho busaba kwihangana no guceceka cyangwa mu buryo bwo kwiyubakabisaba umupaka urinzweInkunga ishobora gutanga nta yindi ihwanye nayo.
Ushobora kuyikoresha munsi y'amavi muri Savasana kugira ngokurekura umugongo wo hasi, hakurya y'uruziga muri Seated Forward Bend kurikugabanya umuvudukomu mitsi yo mu kaguru, cyangwa mu ruti rw'umugongo ugana iburyo kugira ngo habeho uburyo bwo gufungura umutima. Bituma ikibuno gihagarara neza muri Balasana ishyigikiwe,kuzamura ikibunomuri Sukhasana Ishyigikiwe, n'imitako igwa mu migongo miremire.
2. Ibyiyumviro byayo
Ijyanye n'ibyiyumvo, bikomoka kuriumwenda, kuzuza, n'ubucucikeIbipfukisho bishobora kuba ipamba, vinyl, cyangwa imvange zidafite ingaruka ku bidukikije. Imiterere iratandukanye kuva kuri yoroshye kugeza kurink'ikoti ryo gufata.
Igikoresho cyometseho gifite uburemere buciriritse gipima hafi1.8 kugeza kuri 2.3 kg (ibiro 4 kugeza kuri 5), iremereye bihagije ku buryo iguma idahindagurika ariko yoroheje ku buryo yoroshye kuyitwara hirya no hino mu gitanda. Yoroshye cyane iyuzuzwa mu gitanda no mu gitanda, irakomeye muimikoreshereze yo kugarura ibintuaho ushaka ahantu hanini h'umubiri. Inyubako zikomeye zigumana urwego rwo hejuru mu gihe cy'umuvuduko kandi ni nziza kuriakazi ko kwicaracyangwa inyuma.
3. Imiterere yacyo
Byinshi ni birebire kandi bifite uburebure bwa silinda, bigera kuri cm 61 kuri cm 30 (inchi 24 kuri santimetero 12), bingana nashyira ku gituza cyawecyangwa gutanga inkunga ku matako yombi. Imiterere y'uruziga ijyana n'ibikoresho bifungura umutima n'igihe umuntu aryamye, nk'uko umurongo ugororotseakurura igituzahejuru mu muheto mwiza.
Imiterere y'urukiramende cyangwa iy'inyuma, nubwo yitwa imirasire,gutanga uburyo bwagutse, urwego rurambuye rwo gushyigikira ivi cyangwa ikibuno kandi muri rusange rutuma umuntu yumva ahagaze neza mu gihe cyo gupfunyika imbere. Uburebure ni ingenzi kugira ngo umuntu ahuze neza.
Igikoresho cy'icyuma cy'ingufu gifite uburebure bwosehunga uva mu gasakramuku mutwe muri Supported Savasana, mu gihe igice kigufi gikwira munsi y'amavi ntagupfunyika ku maguru.
4. Kuzuza kwayo
Ibyuzuza bisanzwe ni ipamba, polyester, ifuro, naingano z'ibishyimbo by'inganoIpamba itanga inkunga ikomeye kandi ingana hamwe n'ingano nto y'ipamba. Irahamye mukwiyicarira.
Polyester yoroheje, irwanya gupfunyika, kandiigumana imiterere yayonyuma yo gukoreshwa kenshi. Inkingi z'ifuro zifite uburebure bukomeye kandi bwizewe bwo kugonga inyuma no kugena imiterere yazo. Ingufu z'ingano zimeze nk'iz'ingano zigushushanya,gutanga ihumure ku ngingo zigomba kugerwaho n'umuvuduko, kandi yemerera guhindura uburebure neza. Biremereye kandi bishobora kwimuka keretse byuzuyemo neza.
✅ Hitamo umusego wawe mwiza wa Yoga
Shyira icyuma gikingira umubiri wawe,imyitozo yawe, na filozofiya yawe.Komeza ingano, imiterere, kuzuza, n'ibisabwa mu kwitahomu mutwe. Hanyuma hitamo icyo wuzuza uburyo bwawe bwo kugenda no kuruhuka.
Ubwoko bw'umubiri
Uburebure, urwego rw'ikibuno n'imiterere y'umugongo birahindukauko agakoresho k'ingufu kamezeImibiri miremire cyangwa amatugu manini akunda gukora neza iyo ufite imishumi miremire kandi minini ifite hafiSantimetero 70 kugeza kuri 75mu burebure na santimetero 20 kugeza kuri 25 z'umurambararo.
Izi mashini zitera igituza muri savasana kandi zigafata amatakosupta virasana ishyigikiwenta gucika. Imibiri mito ishobora gukunda amahitamo mato afite uburebure bwa santimetero 55 kugeza kuri 65 kandiSantimetero 15 kugeza kuri 18mu bugari kugira ngo utazaguka cyane mu buryo bworoshye bwo guhindukira.
Imiterere ni ingenzi. Imisego y'uruziga ni yo isanzwe cyane kuriinkunga yosekandi zihamye munsi y'amavi muri savasana no ku mugongo kugira ngo zifungure umutima. Imiterere y'utubumbe cyangwa uruzigagukwirakwiza igitutuku buryo bungana munsi y'imitsi yo mu maguru muri paschimottanasana.
Uburyo bwo Kwitoza
Imirimo yo gusana ikunda ibikoresho birebire kandi bininifata ishushomu gihe cy'iminota 10 kugeza kuri 20. Ku bijyanye no guhitamo umusego wawe mwiza wa Yoga, uruziga rushyigikira umugongo w'igituza. Uruvange rw'inyuma rufasha iyo ushaka uburebure arikoumurongo ugabanya cyane.
Yin ikundabisaba ibikoresho byinshi; silinda imwe ikomeye hamwe n'uduce duto tw'icyuma gifunganye neza munsi y'amavi na sacrum. Vinyasa ikora cyangwa ingendo bisaba koroshya,ibikoresho bitoibyo ni byo byoroshye gushyiraho.
Akantu gato ka silindiri karamanuka munsi y'amavi yawehagati y'imigendere n'imikoresherezemu gikapu. Kuri pranayama, igipfundikizo gikomeye, gifite uburebure buri hagati munsi y'inkingi y'umugongoifunguye imbavunta gukurura ijosi. Shyira hamwe n'agakoresho koroshye ko gukosora.
Ibintu Bijyanye n'Ibikoresho
Gupfuka imyenda n'ibirungomenya ihumure, kuramba, no kwitabwaho. Ubwoko karemano, nk'ibifuniko by'ipamba 100% by'umwimerere, impu za buckwheat, cyangwa kapok,tanga uburyo bwo guhumeka nezakandi ushyigikire ibyifuzo byawe byo kubungabunga ibidukikije.
Ibipfukisho bishobora gukurwahobyoroshye kubungabungacyane cyane mu turere duto cyane cyangwa mu ma studio rusange. Shaka amazipu akomeye, imigozi ikomeye, n'amabara adahinduka kugira ngokwihanganira gukaraba buri gihe.
Ipamba ikomeye iboha irwanya gushonga no kuvanga ipamba ihagaze ku buso burebure bwa studio.
Ingano ziratandukanye kuri buri kirango. Ibyuma birebire kandi bininigutanga umusanzu muniniku bikoresho bifungura igituza. Bito kandi bito bikoreshwa mu ngendo, mu kubika ibintu bike, cyangwa nk'ibikoresho byo mu mavi muri savasana. Imiterere yose—imeze nk'uruziga, imeze nk'umubumbe, n'uruziga—ishoborakorera urenze asana: nk'intebe ishobora kwimurwa, agace ko gusomeramo inyuma, cyangwa igikoresho cyoroshye cyo kwitoza mu buryo bworoshye.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi nziza cyane igihe cyose uyikeneye!
✅ Porogaramu zo Guhanga Ingufu zo Guhanga
Umuti wa yoga utanga ubufasha buhoraho kandi butagira aho bubogamiye butuma umubiri ushoborahumura ufite imihangayiko mike. Inyinshi mu nsinga zisanzwe zifite uburebure bwa cm 61 kandi hafiUbugari bwa cm 30, hamwe n'ingano nto n'inini ziboneka.
Kugira ngo usinzire neza
Hindura ku gikoresho cyawe cyo hejuru kugira ngokugabanya umuvudukon'uburyo bwo gukangura imitsi mbere yo kuryama. Shyira rimwe munsi y'amavi yawe uryamye ugaramye kugira ngo woroshye umugongo wo hasi. Nibaryama uryamye, shyira hagati y'amavi yawe n'utuguru kugira ngo ikibuno cyawe kigume ku murongo.
Kugira ngo uruhuke mbere yo kuryama, koresha uburyo bwo kuruhukaibikorwa byo gusana. Ishusho y'Umwana Ishyigikiwe:Kuraho inkingi y'icyumauburebure munsi y'igituza, hindukiza umutwe urebe ku ruhande rumwe, hanyuma ureke inda yorohe.Inguni Ihengamye: Lala inyuma ufite agakoresho ko ku ruhande rw'umugongo cyangwa munsi y'amaboko y'ibitugu, shyira ibirenge hamwe, hanyumashyira imbere ibibero byo hanzehamwe n'imitako.
Ku mirimo yo ku meza
Shyira agakoresho inyuma y'umugongo wawe wo hasi mu ntebe kugira ngokomeza umurongo udafite aho ubogamiye, bishobora gufasha kugabanya guhagarara mu gihe cy'amasaha maremare yo kureba ecran. Ku bijyanye na porogaramu zo guhanga udushya, agakoresho koroshye munsi y'amaboko yawe mu gihe cyo kwandika iminota mike gashoborakoroshya ububabareku bitugu byawe.
Mu gihe cyo kuruhuka vuba,shyigikira ikibunomuri Pose y'Inuma hamwe n'agatsinsino munsi y'itako ry'imbere cyangwa ikibuno cyo hanze, bityo ukumva urambura ivi nta gukandagira. Icyuma cy'urukiramende gikwirakwiza uburemere ku buryo bunganamunsi y'amavi cyangwa ikibuno, ibyo bikaba ingirakamaro iyo ingingo zibabara.
Ku ntebe zo hasi
Kwicara utambagiye amaguru bisa nkaho bidakomeyekubabara hamwe n'agapiramunsi y'ikibuno cyawe. Guterura bihindura ikibuno imbere, akenshi bigabanya umuvuduko w'ikibuno n'umugongo. Abantu benshi bashyiramo ikindi gikoresho munsi y'ikibuno cyo hanze kugira ngoirinde ibinya.
Ku mwanya munini wo kwicara, agakoresho gato cyangwaimwe ya mpandeshatu ipfunditseishobora guhindura uburebure. Kugira ngo ushyigikire umugongo ku rukuta mu gihe usoma cyangwa utekereza, shyira uhagaze ku mugongo kugira ngo umutima wawe ufunguke neza cyangwa utambitse.hagati mu mugongokugira ngo ugire umugongo woroshye.
✅ Umwanzuro
Imyitozo ngororamubiri ya yoga nziza ishobora gutuma amafaranga yawe arushaho kuba meza. Ifasha kandi ikagabanya imihangayiko. Igufashakomeza umwanya wawenta guhangana guke. Iyobora umwuka. Ituma umuntu aruhuka kandi ikumva afite umutekano.
Andika uko wumva umeze. Ukeneye ubufasha n'inama by'inyongera? Siga igitekerezo cyangwasangiza imiterere ukunda.
Vugana n'impuguke zacu
Huza n'inzobere muri NQ kugira ngo muganire ku byo ukeneye ku bicuruzwa byawe
hanyuma utangire umushinga wawe.
✅ Ibibazo Bikunze Kubazwa Ku Bijyanye na Yoga Bolster
Igikoresho cya yoga cyongera imbaraga ni iki kandi gikoreshwa gite?
Yoga Bolster - umusego ukomeye kandi ufasha yoga. Ufasha mu gushyira ku murongo, koroshya no kuruhuka. Shyira munsi y'umugongo, amavi, cyangwa ikibuno kugira ngo ugabanye umunaniro no gufungura neza mu gihe cyo gukora Pose y'Umwana, Savasana, no kugorora imigongo.
Nigute nahitamo ingano n'imiterere bya yoga bolster bikwiye?
Hitamo ukurikije imyitozo yawe n'umubiri wawe. Imigozi y'urukiramende itanga inkunga nini kandi ikomeye. Imigozi y'uruziga ikwiriye cyane imigozi y'igituza yimbitse. Uburebure busanzwe ni hagati ya cm 60 na 70. Hitamo uburebure bugufata nta gukomereka.
Ni ubuhe buryo bwo gushyiramo amavuta bukwiriye kuri yoga?
Ibyuzuza bisanzwe ni ipamba, ifuro, n'ibishishwa bya buckwheat. Ipamba irakomeye kandi irahamye. Ifuro ni ryoroshye kandi rigumana ishusho. Ifuro rya buckwheat rituma umubiri wawe umera neza ariko riraremereye. Hitamo ukurikije ihumure, uburemere, n'inkunga ukeneye.
Ese yoga bolster ni nziza ku batangira?
Yego. Bituma ingingo zihagarara neza kandi zikagira umutekano. Bifasha ingingo, bikakurinda gukora cyane, kandi bigatuma uhorana neza. Abashya babona ubufasha bwiyongereye mu gihe bicaye, batera umugongo muke, kandi bagaterana neza.
Ese yoga bolster ishobora gufasha kubabara umugongo?
Akenshi, yego. Bishobora kugabanya umuvuduko ku mugongo, bigafasha mu gufata neza imitsi no kuruhuka imitsi ifunganye. Bikoreshe munsi y'amavi muri Savasana cyangwa ku mugongo kugira ngo ufungure buhoro. Baza muganga wawe indwara runaka.
Igihe cyo kohereza: 20 Nyakanga-2021