Chothandizira cha yoga ndikhushoni yolimbazomwe zimagwiritsidwa ntchito kubweretsa chitonthozo, kukhazikika, komanso kugwirizana ndi ma yoga poses. Ma bolsters ambiri ndi amakona anayi kapena ozungulira ndipo amadzazidwa ndi thonje, buckwheat, kapenathovu lothandizira mwamphamvu. Ntchito zodziwika bwino ndi za asanas zobwezeretsa, ma backbends ofatsa, zotsegulira chiuno, ndi chithandizo cha bondo kapena m'munsi mwa msana. Kukula koyenera ndi chidebe chodzazakuchepetsa kupsinjika, zimathandiza kupuma bwino, komanso zimathandiza kuti thupi lizigwira ntchito molimbika.
✅ Kodi Yoga Bolster ndi chiyani?
A yoga yothandizirandi chinthu chomwekumateteza thupi lanukotero mutha kusunga mawonekedwe popanda kupsinjika pang'ono komanso kulumikizana bwino. Imawonekera m'makalasi obwezeretsa, yin, kusinkhasinkha, ndi pranayama ndipo imaperekedwa m'makalasi oyenda bwino mukamachitaamafuna kukwera kosalekezakapena kupsinjika pang'ono.
1. Cholinga Chake
Ntchito yake yaikulu ndi chithandizo. Chimakuthandizanikupeza chitonthozom'makhalidwe omwe amafuna kuleza mtima ndi chete kapena m'makhalidwekufunikira malire otetezaThandizo limene lingapereke ndi losiyana kwambiri ndi lina lililonse.
Mungagwiritse ntchito pansi pa mawondo ku Savasana kutikumasula msana wapansi, kudutsa pa lap mu Seated Forward Bend kupita kukuchepetsa kupsinjika maganizom'mapewa a hamstrings, kapena kutalika kwake pansi pa msana kuti mutsegule mtima. Zimalimbitsa chiuno mu Supported Balasana,amakweza chiunomu Sukhasana Yothandizidwa, ndi ma cushion okhala ndi malo otsetsereka m'makonde akuya.
2. Kumverera Kwake
Ndi za kumverera, komwe kumachokeransalu, kudzaza, ndi kuchulukanaZophimba zimatha kukhala thonje, vinyl, kapena zosakaniza zosawononga chilengedwe. Mawonekedwe ake ndi osiyanasiyana kuyambira osalala mpakachofanana ndi nsalu yogwirira.
Chida cholimba chapakatikati chimalemera pafupifupi1.8 mpaka 2.3 kg (4 mpaka 5 lb), yolemera mokwanira kuti ikhale yolimba koma yopepuka mokwanira kuti inyamulidwe mosavuta mozungulira mphasa. Yofewa kwambiri, yodzaza sinki ndi chimbudzi, yabwino kwambirimakonzedwe obwezeretsakomwe mukufuna malo olumikizirana kwambiri pansi pa thupi. Zomangamanga zolimba zimasunga chipinda chapamwamba pansi pa kupanikizika ndipo ndi zabwino kwambirintchito yokhala pansikapena kubwerera mmbuyo.
3. Mawonekedwe Ake
Ambiri ndi aatali komanso ozungulira, pafupifupi masentimita 61 m'lifupi ndi masentimita 30 (mainchesi 24 m'lifupi ndi mainchesi 12), kukula kwake kuli pafupifupi masentimita 12.tambasulani thupi lanukapena kuthandizira ntchafu zonse ziwiri. Mawonekedwe ozungulira amakwanira zotsegula mtima ndi ntchito ya chala, pamene kupindikaakusesa pachifuwammwamba mu mzere wokongola.
Mawonekedwe a rectangular kapena oval, ngakhale amatchedwanso bolsters,perekani zambiri, nsanja yosalala yothandizira bondo kapena chiuno ndipo nthawi zambiri imakhala yokhazikika bwino m'mapini a kutsogolo. Kutalika ndikofunikira kuti thupi likhale lolunjika bwino.
Chidebe cholimba chautali wonsethawani kuchokera ku sacrumkumutu mu Supported Savasana, pomwe chidebe chachifupi chimalowa pansi pa mawondo popandakudzaza akakolo.
4. Kudzaza Kwake
Zodzaza zomwe zimagwiritsidwa ntchito nthawi zambiri ndi thonje, polyester, thovu, ndimakoko a buckwheatThonje limapereka chithandizo cholimba komanso chofanana ndi kugwedezeka pang'ono. Limakhala lokhazikikakukhala pansi.
Polyester ndi yopepuka, imakana kukhuthala, ndipoimasunga mawonekedwe akemukagwiritsa ntchito mobwerezabwereza. Mizere ya thovu imakhala yolimba komanso yodalirika kuti igwire kumbuyo komanso kuti ikhale yokhazikika. Makonde a buckwheat amakupangirani mawonekedwe,perekani mpumulo pa mfundo zopanikizika, ndipo amalola kusintha kutalika kwake molondola. Ndi olemera kwambiri ndipo amatha kusuntha pokhapokha atadzazidwa bwino.
✅ Sankhani Pilo Lanu Labwino Kwambiri la Yoga
Ikani chilimbikitso m'thupi lanu,machitidwe anu, ndi nzeru zanu.Sungani kukula, mawonekedwe, kudzaza, ndi zofunikira pakusamaliraKenako sankhani zomwe zikugwirizana ndi kalembedwe kanu ka kayendedwe kanu ndi kupumula.
Mtundu wa Thupi
Kutalika, kutalika kwa chiuno ndi ma curve a msana amasinthamomwe bolster imamvekeraMatupi ataliatali kapena mapewa otakata nthawi zambiri amakhala bwino ndi zoteteza zazitali komanso zokhuthala zomwe zimakhala pafupifupi70 mpaka 75 masentimitam'litali ndi masentimita 20 mpaka 25 m'mimba mwake.
Zothandizira izi zimakweza chifuwa mu savasana ndikugwirizira ntchafu mkatisupta virasana yothandizirapopanda kugwa. Matupi ang'onoang'ono angakonde zosankha zazing'ono zomwe zili ndi kutalika kwa masentimita 55 mpaka 65 ndipo15 mpaka 18 masentimitam'mimba mwake kuti musatambasule mopitirira muyeso mu ma backbends opepuka.
Mawonekedwe ndi ofunikira. Mapilo ozungulira ndi omwe amapezeka kwambirichithandizo chonsendipo amakhala olimba pansi pa mawondo mu savasana ndi msana kuti athandize kutsegula mtima.kugawa kuthamangamofanana kwambiri pansi pa hamstrings mu paschimottanasana.
Kalembedwe ka Machitidwe
Ntchito yokonzanso imakonda zolimbitsa thupi zopyapyala komanso zazikulu zomwegwirani mawonekedweKwa mphindi 10 mpaka 20. Zokhudza Sankhani Pilo Yanu Yabwino Kwambiri ya Yoga, yozungulira imathandizira msana wachifuwa. Chozungulira chimathandiza mukafuna kuya komakupindika kochepa.
Yin amakondaamafuna zinthu zina zowonjezera; silinda imodzi yolimba pamodzi ndi zigawo zazing'ono, zopapatiza zolimbitsa bwino pansi pa mawondo ndi sacrum. Vinyasa yogwira ntchito kapena kuyenda kumafuna zopepuka,zida zazing'onozimenezo n'zosavuta kukhazikitsa.
Silinda yaying'ono imatsetsereka pansi pa mawondo anupakati pa kuyenda ndi kukwaniramu chikwama. Kwa pranayama, cholimba, cha kutalika kwapakati pansi pa mzati wa msanakutsegula nthitipopanda kupsinjika khosi. Sakanizani ndi kuponya kopepuka kuti musinthe.
Nkhani Zazinthu Zakuthupi
Phimbani nsalu ndi zodzazakudziwa chitonthozo, kulimba, ndi chisamaliro. Mitundu yachilengedwe, monga zophimba thonje lachilengedwe 100%, makoko a buckwheat, kapena kapok,perekani mpweya wabwinondipo thandizani zolinga zanu zachilengedwe.
Zophimba zochotsekapangani kukonza kukhala kosavuta, makamaka m'malo otentha kwambiri kapena m'malo ochitira masewera olimbitsa thupi. Fufuzani zipi zolimba, mipiringidzo yolimba, ndi utoto wosalala kuti mugwiritse ntchitokupirira kuchapa zovala nthawi zonse.
Thonje lolimba lolukidwa silimalimbana ndi kuipitsidwa ndipo nsalu zosakanikirana zimatha kupirira pansi pa studio.
Kukula kumasiyana malinga ndi mtundu. Zolimba zazitali komanso zokhuthalakupereka kukweza kwakukuluZotsegulira pachifuwa. Zocheperako, zazing'ono zimagwira ntchito yoyendera, yosungiramo zinthu movutikira, kapena ngati zogwirira mawondo mu savasana. Mawonekedwe onse—ozungulira, ozungulira, ndi ozungulira—akhoza kukhalatumikirani kupitirira asana: ngati mpando wonyamulika, chopumulira kumbuyo chowerengera, kapena chothandizira chopanda vuto cha masewera olimbitsa thupi ochepetsa thupi.
Tadzipereka kupereka chithandizo chapadera komanso
utumiki wapamwamba kwambiri nthawi iliyonse mukaufuna!
✅ Mapulogalamu Othandizira Olenga
Yoga bolster imapereka chithandizo chokhazikika komanso chopanda tsankho chomwe chimalola thupi kuti lizithapumulani ndi nkhawa zochepaMabolster ambiri okhazikika amakhala ndi kutalika pafupifupi masentimita 61 ndipo pafupifupiM'lifupi mwake ndi 30 cm, yokhala ndi kukula kochepa komanso kwakukulu komwe kulipo.
Kuti Mugone Bwino
Tembenukirani ku chigoba chanu kuti muonempumulo wa kupsinjika maganizondi chopumulitsira ubongo musanagone. Ikani chimodzi pansi pa mawondo anu pamene mukugona chagada kuti mufewetse msana wanu. Ngati muterogona chammbali, igwireni pakati pa mawondo anu ndi akakolo anu kuti chiuno chanu chikhale cholunjika.
Kuti mupumule musanagone, gwiritsani ntchito nthawi yochepakubwezeretsa zinthuMaonekedwe a Mwana Othandizidwa:Sambani chothandiziram'litali pansi pa thupi, tembenuzani mutu kumbali imodzi, ndipo lolani mimba ifewe.Ngodya Yokhazikika Yokhazikika: Gona chagada ndi chogwirira cha msana kapena pansi pa mapewa, gwirizanitsani mapazi pamodzi, ndipo slimbitsani ntchafu zakunjandi mapilo.
Kugwira Ntchito pa Desiki
Ikani chothandizira kumbuyo kwa msana wanu pansi pa mpando kutisungani makona osalowerera, zomwe zingathandize kuchepetsa kugoba nthawi yayitali. Ponena za mapulogalamu okonza ma bolster, bolster yopyapyala pansi pa manja anu panthawi yolemba ma breaks ingathandizechepetsa kupsinjikapa mapewa anu.
Pa nthawi yopuma mwachangu,thandizani m'chiunoMu Pigeon Pose ndi bolster pansi pa ntchafu yakutsogolo kapena chiuno chakunja, kuti muzitha kutambasula bondo popanda kukanikizana. Chitsanzo cha rectangle chimagawa kulemera mofananapansi pa mawondo kapena m'chiuno, zomwe zimathandiza kwambiri mafupa akamapweteka.
Zokhala Pansi
Kukhala pansi mopingasa miyendo sikukuwoneka bwinokupweteka ndi bolsterpansi pa matako anu. Kukweza kumeneku kumapendeketsa chiuno patsogolo, zomwe nthawi zambiri zimachepetsa kupsinjika kwa chiuno ndi msana. Anthu ambiri amaika bolster yachiwiri pansi pa ntchafu zakunja kutipewani dzanzi.
Pakakhala nthawi yayitali, chothandizira chaching'ono kapenaimodzi yopindidwa yamakona anayiakhoza kusintha kutalika. Kuti muthandizire kumbuyo pakhoma mukamawerenga kapena kusinkhasinkha, ikani molunjika pamsana kuti mtima utsegule pang'ono kapena mopingasakudutsa pakati pa msanakuti muchepetse kugwedezeka pang'ono.
✅ Mapeto
Chothandizira cha yoga chabwino chingakuthandizeni kupeza ndalama zanu. Chimathandiza ndikuchepetsa nkhawa. Chimakupatsani mwayi wochitapitirizani kukhala ndi udindopopanda kulimbana kwambiri. Imatsogolera mpweya. Imapumula ndikupangitsa kuti umve wotetezeka.
Lembani momwe mukumvera. Mukufuna thandizo ndi upangiri wowonjezera? Siyani ndemanga kapenagawani makonzedwe omwe mumakonda.
Lankhulani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna pazinthu zanu
ndipo yambani ntchito yanu.
✅ Mafunso Ofunsidwa Kawirikawiri Zokhudza Yoga Bolster
Kodi yoga bolster ndi chiyani ndipo imagwiritsidwa ntchito bwanji?
Yoga Bolster - pilo yolimba komanso yothandizira yoga. Imathandiza kukhazikika, kumasuka, komanso kupumula. Ikani pansi pa msana, mawondo, kapena chiuno kuti muchepetse kupsinjika ndi kukhazikika bwino panthawi ya Child's Pose, Savasana, komanso kubwezeretsa msana.
Kodi ndingasankhe bwanji kukula ndi mawonekedwe oyenera a yoga bolster?
Sankhani malinga ndi machitidwe anu ndi thupi lanu. Ma bolsters a rectangular amapereka chithandizo chachikulu komanso cholimba. Ma bolsters ozungulira ndi abwino kwambiri pa ma bolsters akuya pachifuwa. Kutalika kokhazikika ndi pafupifupi 60 mpaka 70 cm. Sankhani kutalika komwe kumakukwanirani popanda kupsinjika.
Kodi kudzazidwa kotani komwe kuli bwino pa yoga bolster?
Zinthu zodzazira zomwe zimagwiritsidwa ntchito nthawi zambiri ndi thonje, thovu, ndi zikopa za buckwheat. Thonje ndi lolimba komanso lokhazikika. Thovu ndi lopepuka ndipo limasunga mawonekedwe ake. Buckwheat imapanga mawonekedwe a thupi lanu koma ndi yolemera. Sankhani malinga ndi chitonthozo, kulemera, ndi chithandizo chomwe mukufuna.
Kodi yoga bolster ndi yabwino kwa oyamba kumene?
Inde. Zimathandiza kuti munthu akhale wotetezeka komanso womasuka. Zimathandiza mafupa, zimamuteteza kuti asamapanikizike kwambiri, komanso zimathandiza kuti munthu agwirizane bwino. Anthu atsopano amapeza thandizo lowonjezera akamapindika, akamawerama pang'ono, komanso akamagona momasuka.
Kodi yoga bolster ingathandize ndi ululu wammbuyo?
Nthawi zambiri, inde. Imatha kuchepetsa kupanikizika kwa msana, kuthandizira kukhazikika kwa msana komanso kumasula minofu yolimba. Gwiritsani ntchito pansi pa mawondo ku Savasana kapena msana kuti mutsegule pang'onopang'ono. Funsani dokotala wanu za matenda enaake.
Nthawi yotumizira: Julayi-20-2021