Yoga Eshisayo Iyathukuthela
I-Bikram Yoga iyindlela ekhethekile yokushisa yoga . Kubalulekile ukuqonda ukuthi i-Bikram Yoga njalo i- yoga eshisayo, kodwa i-yoga eshisayo ayiyona i- Bikram njalo . Ngamanye amazwi, i-Bikram Yoga iyi-"brand brand" version ye-yoga eyenziwa esiteshini esishisayo.
Noma ubani omusha ngomqondo we-yoga eshisayo, kungase kuzuze ukuthatha isigaba sakho sokuqala esikhwameni seBikram ngoba nje amazinga we-Bikram anemininingwane ecacile, futhi wonke ama-studio e-Bikram anamathela kumigomo efanayo.
Lokhu kunciphisa okungaqiniseki kokuzama iklasi elisha ngoba, ngaphandle komfundisi, imininingwane eningi kakhulu yomsebenzi we-Workout ihlelwe ngaphambilini. Umfundi omusha angalungiselela ekilasini futhi azi kahle ukuthi yini engayilindela. Ngokwesibonelo, ama-studio e-Bikram namakilasi kufanele:
- Kushiswa ngamazinga angu-105 F, no-40% umswakama
- Yiba ne-carpet flooring
- Yiba nezibuko odongeni langaphambili
- Fundiswa abafundisi abaqinisekisiwe beBikram
- Amaminithi angu-90 edlule
- Ukubambisana ngokulandelana kokuqala kwe-Yoga ukulandelana kufaka phakathi ukuzivocavoca kokubili kanye nezimo ezingu-26 (ukuhluka okuvela kulolu chungechunge akuvunyelwe)
- Yiba nokukhanya okukhulu
- Awunawo umculo odlala ngesikhathi sekilasi
Njengomfundi omusha, ungaqiniseka ukuthi noma yiliphi ikilasi oya kulo libhekwa ngokufanelekile, nokuthi ngeke ucindezeleke ukuba ususe ukudlula ukulinganiselwa kwakho. Lokhu kubalulekile ngoba ukusebenza ekamelweni elishisayo, elimanzi, uma lingakapheli kahle, kungaholela ekuguleni okuhlobene nokushisa.
Ngathatha isigaba sami sokuqala seBikram njengengxenye yokubhaliselwa ku-ClassPass, futhi ngikujabulela kakhulu. Kwakunzima, kwakumnandi, futhi ngathukuthela njengenja, kodwa ngemva kwalokho, ngazizwa ngimangalisa. Uma ucabangela ukuya esiteshini esiseduze, yilokho okumele ukwazi ngaphambi kokuthi uhambe:
1. Kungase Kuhle
Beka abantu abangu-30 ekamelweni elishisayo, elimanzi ngamaminithi angu-90, ngenhloso yokunciphisa ukujuluka okukhulu, futhi uzophela ngekamelo elimnandi.
Ikilasi engiye ngithatha laqala cishe emaminithi angu-30 emva kwekilasi langaphambilini, futhi ngangihamba okokuqala ngangizizwa sengathi ngangihamba ngenguqulo enkulu yekamelo lokupaka labafana abafunda esikoleni esiphakeme. Ungase utholakale ngokwanele kumnandi uma usukhona ekamelweni okwesikhashana, kepha akukaze kuphele ngokuphelele. Vele uqonde ukuthi umzimba wakho we-sweaty uzokuqala ukukhazimula endaweni, futhi, ngakho ngeke ukwazi ukuzonda ngempela abanye abantu.
2. Iyoba Ukushisa Okufanelekayo
Ngangiphutha ngigqoke amabhulukwe e-yoga ende kanye ne-cotton tank top kuya ekilasini lami lokuqala. Ngithembe lapho ngithi ngigqoke kakhulu. Abesifazane abaningi bagqoka i-yoga gear ukuze bakhonze ama-shorts kanye ne-bra yezemidlalo, kuyilapho la madoda ngokuvamile engenawo ama-shirtless nangezifinyezo zezemidlalo.
Zizwa ukhululekile ukugqoka noma yini ozizwa ukhululekile kakhulu , kodwa ukuvala okusheshayo, izingosi zokuguqa, ikakhulukazi ama-shorts kanye ne-tank top noma ibhola lezemidlalo labesifazane, futhi okufutshane noma nge-t-shirt ye-sweatshidi ye-sweatshidi yamadoda kungcono kakhulu ukubheja.
Futhi, kubalulekile ukuqaphela ukuthi uma ungathandi ukushisa noma ukujuluka, cishe ngeke uthande i-Bikram. Akuwona wonke umuntu.
3. Letha amanzi nokudla
Ukucwilisa ngaphambi kwekilasi kubaluleke kakhulu, njengoba ufuna ukuqinisekisa ukuthi awupheli amandla ngaphambi kokuchitha amaminithi angu-90 ekushiseni kuka-105-degree.
Kubalulekile futhi ukuletha amanzi nawe kule studio. Umfundisi ukhombisa ukuphumula kwamanzi ekuqaleni kwekilasi, kodwa ungathatha amakhefu okuzithandela kuwo wonke. Ngomumo ozothuthukisa ngawo, kufanele wenze umzamo wokuphuza ama-ounces ambalwa okungenani yonke imizuzu engu-10-15.
Ngemuva kwekilasi, udinga ukugcwalisa iziphuzo zakho, ngakho-ke gcwalisa ibhodlela lakho lamanzi noma ube nesinye esisodwa ukuze uphuze. Ngathola futhi ngokwanele ngilamba ngemva kwesigaba. Ngingathanda ukuphakamisa ukupakisha ukudla okulula ongayidla endleleni-mhlawumbe i-apple ne-string cheese, noma ingxenye eyodwa yokukhonza yama-hummus nama-pretzels.
Ukuxuba kwamaprotheni kanye ne-carbs kungakusiza uze ukwazi ukuhlala phansi ukuze uthole ukudla okulandelayo.
4. Yenza ushintsho lwezingubo
I-studio ye-Bikram iyadingeka ukuhlinzeka ngemvula, ngakho-ke uma ukhetha ukugcoba ngakwesokudla ngemva kwekilasi, njalo kuyindlela yokukhetha. Kodwa-ke, uma ukhetha ukuwageza ekhaya, usazofuna ukushintsha izingubo ngaphambi kokuba ushiye i-studio. Angikuqophelani uma ngithi ngithukuthele kakhulu ngesikhathi sekilasi lami le-Bikram kunokuba ngidlala amahora angu-6 ebhasikidi ebhodini elingahambi kahle emoyeni eTexas phakathi nehlobo. Awufuni ukushayela ekhaya ngenkathi ugqoke izingubo ngakho-ke uzizwa sengathi uvele usuka echibini.
5. Ungakwazi (futhi kufanele) Thatha ama-Breaks njengoba adingekayo
Ngesikhathi ngifika esitokisini ngitshela umfundisi ukuthi ngiyisikhathi sokuqala ukuzama uBikram, wangitshela ukuthi, "Umgomo wakho kuphela wukuthi uhlale egumbini. Angikhathaleli uma nje ulala embhedeni wakho wonke ekilasini futhi ungazami i-pose eyodwa, ngifuna ukuthi uhlale ekamelweni. " Ngamanye amazwi, ngingenza noma yini engingayenza ukuze ngiphume ekilasini. Ngathola ukuthi ngithatha ukuphuza amanzi njalo, kanti ngenkathi ngizama zonke izikhala, ngakhetha ukuphuma ngaphandle kwekamela ngoba ngathola ukuthi ngifika emakhanda. Esikhundleni salokho, ngahlala phansi, ngiphuza amanzi, futhi ngajoyina emuva lapho isiyezi sesidlula.
Ngisho ne-Bikram yogis okhethiwe ngokuvamile ithatha amaphuphu. ngakho akukho namahloni ngokuzinika ukuphumula lapho udinga khona.
6. Uzokhuthazwa ukuhlala egumbini
Bona iphuzu ngenhla. Ukuhlala egumbini futhi ukuvumelanisa nokushisa kuyincenye ebalulekile ye-Bikram Yoga ngoba ukushisa ngokwakho kusiza ukukhipha ukwandisa ukuguquguquka kwemisipha yakho.
7. Kuqala Ukuqala-Ubungane
Ngaphambi kwekilasi lami lokuqala, ngatshela umyeni wami, "Ngithemba ukuthi asisiceli ukuba senze noma yiziphi izintambo ezibucayi noma ibhalansi." Abazange. I-26-pose uchungechunge ithathwe ku- Hatha Yoga , futhi imfundo iyinobungane yokuqala. Ngenkathi izinguqulo ezithuthukisiwe ze-pose ngayinye ziqaliswa, konke kungenzeka kubaqalayo beqiniso ukuba baqhubeke, ngisho nalabo abangahambisani nezimo.
8. Ungasithandi Masinyane
Bengingeyena fan omkhulu kaBhirram ngenkathi ekilasini lithatha. Angizange ngizicabange lezi zinto, futhi kwakungekhona ukuthi ngangizonda ukushisa. Kwakukuhlangenwe nakho okungahambi kahle-ukushisa okwedlulele, umsebenzi, nokukhulelwa kwamanzi okuqhubekayo okuqhubekayo ukusebenzisana ukukhulisa izinga lokushaya kwenhliziyo yami, inselele ukuphefumula kwami, futhi kungiphakamise ukudlula ukuhamba kwami okuvamile. Kwathatha ukugxila kwengqondo ukugxila efomu elifanele ngenkathi ngizama ukungacabangi ngokungajabuli okujwayelekile engangikuzwayo. Ngangilungele ukuthi ikilasi liphele cishe endaweni engaphansi.
Lokho kwathiwa, Ukugcina i-studio ngangizizwa ngikhathele futhi ngiphila-nginamandla. Sikhathele, kodwa futhi ngijabule lonke usuku lwami. Umzwelo waba ngamahora angu-24 agcwele. Noma yikuphi ukuzivocavoca okunikeza lokho okuzuzisa ngokwengqondo nokukhanya okuhle ukuqeqeshwa kufanelekile ukukwenza futhi.