He whitiki yogaurunga pakarie whakamahia ana hei kawe mai i te whakamarie, te pumau, me te whakatikatika ki ngā tū yoga. Ko te nuinga o ngā whitiki he tapawhā rite, he porowhita rānei, ā, kua whakakiia ki te miro, te buckwheat, tepahuka mō te tautoko pakariKo ngā mahi noa mō ngā asana whakaora, ngā piko ngawari ki muri, ngā whakapuare hope, me te tautoko turi, tuara raro rānei. Ko te rahi tika me te whakakī o te kēnewhakaitihia te taumahatanga, e whakahaere ana i te mahi manawa, e tautoko ana hoki i te pupuri roa.
✅ He aha te Pouaka Yoga?
A whitiki yogahe mea tautoko ewhakamarie i tō tinanakia taea ai e koe te pupuri i ngā āhua me te iti o te ahotea me te nui ake o te tūnga. Ka puta i roto i ngā akomanga whakaora, yin, whakaaroaro, me te pranayama, ā, ka whakamahia i roto i ngā akomanga rere ina koeme teitei tonute pēhitanga ngawari rānei.
1. Tōna Kaupapa
Ko tāna mahi matua he tautoko. Ka āwhina i a koe i roto ite kimi i te whakamariei roto i ngā tū e hiahia ana ki te manawanui me te wahangu, i roto rānei i ngā whirihorangae hiahia ana kia whai rohe tiakiKāore he rite o te tautoko ka taea e ia te whakarato.
Ka taea e koe te whakamahi i raro i ngā turi i Savasana ki tetukuna te tuara o raro, puta noa i te takotoranga i te piko whakamuri e noho ana kiwhakaiti i te taumahatangai roto i ngā uaua o te hope, i te tuarā rānei hei whakapuare i te ngākau. Ka whakau i te hope i roto i te Balasana Tautoko,ka whakaara ake i ngā hopei roto i te Sukhasana tautokona, me ngā urunga taunga i roto i ngā piko tuara hōhonu.
2. Tōna Āhua
Mō te kare ā-roto, e ahu mai ana ite papanga, te whakakī, me te matotoru. Ka taea te whakamahi i te miro, te winirau, te ranunga rānei e pai ana mō te taiao hei uhi. Kei roto i ngā momo kakano he maeneene ki tehe rite ki te kānawehi hei pupuri.
Ko te taumaha o te tautoko pakari-waenga he tata ki te1.8 ki te 2.3 kg (4 ki te 5 pauna), he taumaha kia noho pūmau engari he māmā kia ngāwari te kawe i runga i te whāriki. He ngawari ake ngā whakakī i te totohu me te whāriki, he pai mō rotongā whirihoranga whakaorate wāhi e rapu ana koe i te whakapā whānui i raro i te tinana. Ko ngā hanganga pakari ka pupuri i te tuanui i raro i te pēhanga, ā, he pai hoki mōmahi nohopiko tuara rānei.
3. Tōna Āhua
He roa, he porotaka te nuinga, tata ki te 61 cm te whānui, 30 cm te whānui (24 inihi te whānui, 12 inihi te whānui), he rite te rahi kiwhāwhāhia tō tinanatautoko rānei mō ngā huha e rua. Ka uru ngā kōtaha porowhita ki ngā whakatuwheratanga ngākau, ā, ka mahi takoto kau, i te mea ko te pikoka whakapūmau i te umaki runga i roto i tētahi āputa ataahua.
He momo tapawhā rite, he momo porowhita rānei, e kiia tonu ana he pou tautoko,whakarato i tētahi whānuitanga, he papa papatahi hei tautoko i te turi, i te hope rānei, ā, he pumau ake te āhua ina piko whakamua. He mea nui te roa mō te whakaōrite.
He kēne tautoko roa tonurere mai i te sacrumki te upoko i roto i te Savasana Tautoko, ko te wae poto ake ka uru ki raro i ngā turi me te koree kī ana i ngā pona waewae.
4. Tōna Whakakī
Ko ngā whakakī noa ko te miro, te polyester, te pahuka, me tekiri o te buckwheatHe pakari, he ōrite te tautoko a te miro, ā, he iti noa te pekepeke. He pumau i roto ingā tūnga noho.
He māmā ake te polyester, he ātete ki te piri, ā,e mau tonu ana tōna āhuai muri i te whakamahinga anō. He pakari, he pono hoki te teitei o ngā matua pahuka mō ngā piko tuara me ngā whirihoranga whakarārangi. Ka hangaia ngā anga o te buckwheat ki a koe,whakarato i te whakamarie i ngā pūwāhi pēhanga, ā, ka taea te whakarerekē tika i te teitei. He taumaha ake ēnei, ā, ka taea te heke ki te kore e kī tonu.
✅ Kōwhiria tō Urunga Yoga Tino Pai
Whakatōkia te pūeru ki tō tinana,tō mahi, me tō rapunga whakaaro.Kia mau tonu te rahi, te āhua, te whakakī, me ngā whakaritenga tiakii roto i tō hinengaro. Kātahi ka tīpako i te mea e pai ana ki tō momo rere me tō momo okiokinga.
Momo Tinana
Ka rerekē te teitei, te whānuitanga o te hope me te piko o te tuaiwite āhua o te whitiki tautokoHe pai te āhua o ngā tinana roa, ngā pakihiwi whānui rānei, me ngā whitiki roa ake, matotoru ake hoki, tata ki te70 ki te 75 henimitate roa, me te whānui o te 20 ki te 25 henimita.
Ka hiki ake ēnei whitiki i te uma i roto i te savasana, ka pupuri hoki i ngā huha ki roto.te supta virasana tautokokāore he hinganga. Tērā pea ka pai ki ngā tinana iti ake ngā kōwhiringa iti ake, he 55 ki te 65 henimita te roa, ā,15 ki te 18 henimitate whānui kia kore ai e totoro rawa i ngā piko māmā ki muri.
He mea nui te āhua. Ko ngā urunga porotaka te mea tino kitea mōtautoko whānuiā, he pumau i raro i ngā turi i roto i te savasana me te taha o te tuaiwi hei whakatuwhera i te ngākau. He āhua porowhita, he āhua porowhita rāneitohatoha pēhangakia ōrite ake i raro i ngā uaua o muri i te paschimottanasana.
Kāhua Whakaharatau
Ko ngā mahi whakaora he pai ki ngā whitiki matotoru, whānui akepupuri i te āhuamō te 10 ki te 20 meneti. Mō te Kōwhiri i tō Urunga Yoga Tino Pai, ka tautoko te porotaka i te tuaiwi uma. Ka āwhina te porowhita ina hiahia koe ki te hohonu engarite pihi iti iho te pēhanga.
Ka aro atu a Yin kime nui ake ngā taputapu; kotahi te rango mārō me te tautoko iti ake, kiato, e ātaahua ana te whakatakoto i raro i ngā turi me te sacrum. Ko te vinyasa kaha, ko te haereere rānei, me māmā ake,taputapu kiatohe tere te whakatakoto.
He porotaka iti e paheke ana i raro i ō turii waenganui i ngā rerenga me ngā taungai roto i te putea. Mō te pranayama, he tautoko pakari, he teitei waenga i raro i te pou tuarāka whakatuwhera i ngā rarakāore he taumahatanga o te kaki. Tāpirihia he whiu māmā hei whakatikatika.
Ngā Take Taonga
Taupokina ngā papanga me ngā whakakīwhakatau i te whakamarie, te pakari, me te tiaki. Ngā momo taiao, pērā i te uhi miro waro 100%, te kiri o te buckwheat, te kapok rānei,whakarato i te ahua o te manawame te tautoko i ō wawata mō te taiao.
Ngā taupoki tangowhakangawari i te tiaki, inā koa i ngā āhuarangi werawera, haumākū rānei, i ngā whare mahi tahi rānei. Rapua ngā reti pakari, ngā tuitui piripono, me ngā tae pumau heite ātete ki te horoi auau.
Ka ātete te miro matotoru ki te paparanga, ā, ka tū te kānawehi ki ngā papa roa o te rūma mahi toi.
He rerekē te rahi mō ia waitohu. He roa ake, he matotoru ake ngā whitiki tautokowhakarato i te hiki nuimō ngā whakapuare uma. He pai ngā mea iti ake, kiato mō te haereere, mō te rokiroki piri, hei tautoko turi rānei i roto i te savasana. Ka taea ngā āhua katoa—porotaka, porowhita, me te porowhitamahi atu i tua atu i te asanahei nohoanga kawe, hei tuara mō te pānui, hei tautoko rānei mō ngā mahi whakaora ngawari.
E whakapau kaha ana mātou ki te whakarato tautoko tino pai, me
ratonga taumata-teitei ina hiahiatia!
✅ Ngā Taupānga Auaha Whakakaha
Ka tautoko te whitiki yoga i te tinana, ā, he pumau, he koretake hokiwhakangāwari me te iti ake o ngā taumahatangaKo te nuinga o ngā tautoko paerewa he 61 cm te roa, ā, tata ki30 henemita te whānui, me ngā rahi iti ake, me ngā rahi nui ake e wātea ana.
Mō te moe pai ake
Tahuri ki tō pūtu mōte whakaiti i te pēhangame te waiata moe mō te pūnaha io i mua i te moe. Whakatakotoria tētahi ki raro i ō turi i a koe e takoto ana i tō tuara hei whakangawari i te tuara o raro. Ki te meamoe ki tō taha, kuhua ki waenganui i ō turi me ō pona kia tika ai te tū o ō hope.
Hei whakangā i mua i te moe, whakamahia he wā potongā pupuri whakaoraTe Tūnga o te Tamaiti e Tautokona ana:Whakatōngia te pūmaukia roa i raro i te tinana, tahurihia te māhunga ki tetahi taha, kia whakangawari te puku.Koki Herea WhakamuriTakoto ki muri me te tautoko i te tuarā, i raro rānei i ngā pakihiwi, ka honoa ngā kapu o ngā waewae, ā, kahiki ake i ngā huha o wahome ngā urunga.
Mō te Mahi Tēpu
Whakanohoia te tautoko i muri i tō tuara o raro i runga i tētahi tūru heikia mau tonu te piko kūpapa, ka āwhina i te whakaiti i te piko i te wā e roa ana te wā tirotiro. Mō ngā tono tautoko auaha, ka taea e te tautoko angiangi i raro i ō ringaringa i te wā e pato anawhakamamae i te taumahatangai runga i ō pakihiwi.
I ngā wā okiokinga totoro tere,tautoko i ngā hopei roto i te Tūnga Pigeon me te tautoko i raro i te huha o mua, i te hope o waho rānei, kia pāngia ai koe e te totoro me te kore e pēhia te turi. Ka tohatohahia te taumaha e te tauira tapawhā rite.i raro i ngā turi, i ngā hope rānei, he mea whai hua ina mamae ngā hononga.
Mō ngā nohoanga papa
He iti ake te āhua o te noho whiti waewaemamae me te whitiki tautokoi raro i tō papa. Ka whakatītaha te hope ki mua i te hiki, ka whakamama i te taumahatanga o te hope me te tuara. He maha ngā tāngata e whakauru ana i tētahi atu tautoko i raro i ngā huha o waho heikarohia te ngoikore.
Mō ngā nohoanga roa, he whitiki iti ake, he whitiki rāneitapawhā kua whakapikoaka taea te whakarite i te teitei. Hei tautoko i te tuara ki te pakitara i a koe e pānui ana, e whakaaroaro ana rānei, whakatūria poutū ki runga i te tuaiwi hei whakatuwhera mārire i te ngākau, whakapae rāneiputa noa i te waenganui o te tuaramō te piko māmā ki muri.
✅ Whakamutunga
Ka taea e te whitiki yoga kounga teitei te utu mō tō moni. Ka tautoko, ka whakamamae hoki i te ahotea. Ka taea e koe tepupuri i tētahi tūrangame te iti o te tohe. Ka ārahi i te manawa. Ka whakapūmau i te okiokinga, ā, ka meinga kia noho haumaru.
Tuhia ō kare ā-roto. Me hiahia tautoko me ngā tohutohu anō? Waiho he kōrero, he kōrero rāneitohaina tō whirihoranga e pai ana ki a koe.
Kōrero ki ā Mātou Tohunga
Whakapā atu ki tētahi tohunga NQ hei matapaki i ō hiahia hua
ā, tīmata i tāu kaupapa.
✅ Ngā Pātai Auau mō te Yoga Bolster
He aha te whitiki yoga, ā, me pēhea te whakamahi?
Yoga Bolster - he urunga pakari, tautoko mō te yoga. Ka āwhina i te whakatikatika, te ngāwari, me te whakangā. Whakatakotoria ki raro i te tuara, i ngā turi, i ngā hope rānei hei whakamama i te ahotea me te whakatikatika tuwhera i te wā o te Tūnga Tamariki, te Savasana, me ngā piko tuara whakaora.
Me pēhea te whiriwhiri i te rahi me te āhua tika o te whitiki yoga?
Kōwhiria kia rite ki tō mahi me tō tinana. Ka tautokona koe e ngā tautoko tapawhā rite, whānui, pakari hoki. He tino pai ngā tautoko porowhita mō ētahi whakapuare uma hōhonu. Ko te roa paerewa he 60 ki te 70 henemita pea. Kōwhiria he teitei e tautoko ana i a koe, me te kore e taumaha.
Ko tēhea whakakī te mea pai mō te whitiki yoga?
Ko ngā whakakī noa ko te miro, te pahuka, me te anga o te buckwheat. He pakari, he pumau te miro. He māmā ake te pahuka, ā, he mau tonu tōna āhua. Ka hanga te buckwheat ki tō tinana engari he taumaha ake. Whiriwhiria kia rite ki te whakamarie, te taumaha, me te tautoko e hiahiatia ana e koe.
He pai te whitiki yoga mō te hunga tīmata?
Āe. Ka whakapūmau ake, ka whakangāwari ake hoki i ngā tū. Ka tautoko i ngā hononga, ka ārai i a koe kia kaua e tino pēhia, ā, ka whakatairanga i te tū tika. Ka whiwhi tautoko tāpiri ngā tauhou i roto i ngā piko nohoanga, ngā piko ngawari ki muri, me ngā raupapa whakaora.
Ka taea e te whitiki yoga te āwhina i te mamae o te tuara?
Ae, he maha ngā wā. Ka taea e ia te whakaiti i te pēhanga ki runga i te tuaiwi, te tautoko i te tūnga taurite, me te whakangāwari i ngā uaua piri. Whakamahia i raro i ngā turi i roto i te Savasana, i te taha rānei o te tuaiwi hei whakatuwhera mārire. Pātai atu ki tō tākuta mō ngā āhuatanga motuhake.
Te wā tuku: Hōngongoi-20-2021