Zaɓan cikakkiyar leggings na motsa jiki yana da wahala sosai, balle ƙoƙarin gano bambanci tsakanin ashtanga da vinyasa. Mun rufe ku. Anan, mun rushe tara daga cikin shahararrun nau'ikan yoga. Karanta yanzu don ku sami naku idan tare da amincewa. (Saboda shiga ajin bikram a lokacin da kuke tunanin kuna yin zaman maidowa sabanin shakatawa ne.) Namaste.
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Alexandra Iakovleva/Hotunan Getty Hatha
Amfani da jerin matsayi (asalin) , dabarun numfashi (pranayama) da zuzzurfan tunani (daya) , Hatha yoga an tsara shi don daidaita jiki da shakatawa da hankali. Idan wannan yayi kama da kowane nau'in yoga da kuka taɓa ɗauka, saboda hatha kalma ce mai tattare da komai wacce ke nufin nau'ikan yoga na zamani da yawa. (Rikin ruɗani, mun sani.) Amma idan kun ga aji hatha a kan jadawalin ɗakin studio, yi tsammanin zama mai laushi tare da matakan yoga na asali da motsa jiki na numfashi.
Ashtanga
Yoga mai sauri da ƙalubale wanda ke biye da matakai shida na jeri waɗanda ke ƙaruwa cikin wahala — jerin ƙarshe (Sthira Bhaga) ana nufi don ɗalibai masu ci gaba kawai (tunanin dabarun baya da ma'aunin hannu). Ashtanga yana kama da vinyasa (a cikin ayyukan biyun kowane motsi yana haɗuwa da numfashi) sai dai cewa kullun iri ɗaya ana yin su a cikin tsari ɗaya. Samu aboki wanda baya tunanin yoga na iya zama babban motsa jiki? Ku kai ta wannan ajin masu bukatar jiki. Zata dinga zufa mata.
Hotunan fizkes/Getty Vinyasa
Ga mutanen da ke samun gundura cikin sauƙi kuma suna ƙi na yau da kullun, gwada wannan aikin ruwa. A cikin vinyasa, malamai suna da 'yanci don haɗa abubuwa daban-daban na yoga kuma suna jagorantar ɗalibai zuwa sauye-sauye cikin sauƙi daga matsayi ɗaya zuwa na gaba, galibi tare da kiɗa a bango. Yana da kama da tsanani ga Ashtanga, amma bambancin shine cewa babu nau'o'in vinyasa guda biyu da suke daya.
Bikram
Idan zufa ne abinka, to Bikram naka ne. Yi aiki ta hanyar 26 a cikin zafin digiri 105 da zafi kashi 40. Azuzuwan sun wuce mintuna 90 kuma masu goyon bayan sun ce zafi yana taimakawa fitar da gubobi daga jiki kuma yana ba da damar ƙarin motsi mai sassauƙa. Babban tip: Kar ka manta da yin ruwa.
Kundalini
Yoga mai ƙarfi da ruhi mai nuna madaidaicin matsayi (kriyas) , dabarun numfashi (kamar madadin numfashin hanci), rera waƙa, waƙa da tunani. Kundalini yogis a al'adance suna sanya fararen fata kuma suna yin aiki don tada kuzarin maciji (kundalini) a cikin jiki, ta haka yana haifar da mafi girman yanayin farin ciki, lafiya da sani.
Hotunan microgen/Getty Iyengar
Nau'ukan ƙwararru za su ji daɗin kulawar Iyengar ga daidaitaccen daidaitawa, wanda aka samu ta hanyar amfani da kayan kwalliya kamar tubalan, barguna, bel da bolsters. Yoga kayan ado da ake yi wa laƙabi, wannan aikin ya dace da kowane matakai da shekaru, kuma yana mai da hankali kan ƙungiyoyin ganganci da madaidaicin matsayi.
Maimaitawa
Manufar anan ita ce shakatawar jiki da tunani. Yayi kyau, dama? Oh, haka ne. An samo shi daga Iyengar yoga, ana amfani da kayan tallafi anan (kamar matasan kai, kujeru da barguna) tare da tsayayyen matsayi waɗanda yawanci ana riƙe su na mintuna biyar ko fiye. Ba za mu je da nisa har a kira shi lokacin barci don masu girma ba, amma yana da kyan gani kusa.
Hotunan Mikolette/Getty Prenatal
Wanda aka keɓance ga iyaye mata masu ciki, yoga na haihuwa na iya zama babbar hanya don shimfiɗawa da ƙarfafa tsokoki don tallafawa ciki mai girma. Masu aiki za su jagoranci mata masu juna biyu ta hanyar jerin matakan tsaro da fasaha na numfashi, sau da yawa tare da mayar da hankali kan kashin ƙashin ƙugu , ƙafafu da ƙananan baya. (Haka kuma hanya ce mai daɗi don saduwa da sauran uwaye.)
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Yin
Har ila yau, an san shi da Taoist yoga, wannan aikin tunani yana nufin ya dace da salon motsi da sauri kamar Ashtanga. Yin yoga ba su da ƙarfi kuma ana riƙe su na mintuna da yawa, tare da mai da hankali kan samun dama ga nama mai zurfi (kamar fascia) da wuraren haɗin gwiwa. Yi la'akari da wannan a matsayin hanya mai kyau don shimfiɗa kowane tsoka mai ciwo bayan wani zaman motsa jiki mai tsanani.
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