Birch pose mu yoga

Tonse tili ndi yoga pang'ono! Ndi iko komwe, kusukulu, m’makalasi a maphunziro a zolimbitsa thupi, tinaphunzitsidwa kuchita kaimidwe ka phewa. Mumaponya miyendo yanu mmwamba, gwirani kumbuyo kwanu ndikudabwa: miyendo yanu ili pamwamba panu! Izi ndi Birch - Sarvangasana, imodzi mwazowoneka "zagolide" mu yoga. Lero ife - koma mwa akulu - tidzamvetsetsa zovuta zakuchita asana, tipeze zomwe zingabweretse mavuto, ndi phindu lotani!

“Chabwino! Ngati ndidachita Birch kusukulu, ndiye kuti tsopano nditha, "wowerenga athu atulutsa mpweya. Ndipo adzakhala wolondola pang'ono. Msana wathu, tsoka, sulinso kusinthasintha, komanso gawo la khomo lachiberekero. Wina wadzikundikira zilonda, onenepa. Zonsezi sizimapangitsa kuti phewa likhale lotetezeka komanso losavuta kuchita, monga momwe zinalili ali mwana. Koma, ndithudi, munthu ayenera kuyesetsa Sarvangasana. Koma ngati? Ngati ndinu watsopano ku yoga, tikukulimbikitsani kuti muzichitabe ma asanas osavuta pakadali pano (muwapeza m'gawo lathu la yoga poses). Ndiye, mukakhala ndi chidaliro mwa iwo, pitirizani ku zovuta kwambiri - ndizo, zomwe zidzakonzekerereni Birch pose. Mwachitsanzo, pali mawonekedwe odabwitsa a pulawo - Halasana. Koma za iye pambuyo pake pang'ono. Ndipo tsopano tiyeni tidziwe zambiri za chifukwa chake Sarvangasana ndi wokongola kwambiri.

Mawonekedwe a birch pose

Ndilo gawo lofunikira kwambiri la yoga. Ndipo zimapindulitsa thupi lonse nthawi imodzi, ndichifukwa chake amatchedwa chonchi: Sarvangasana. "Sarva" amamasuliridwa kuchokera ku Sanskrit monga "zonse", "zonse", "zonse". “Anga” amatanthauza thupi (miyendo). Ndipo, ndithudi, Birch pose amakhudza thupi lonse la munthu. Sarvangasana imathandizira chithokomiro ndi tiziwalo timene timatulutsa timadzi ta parathyroid, imathandizira magazi ku ubongo, maso ndi khungu la nkhope, imathandizira kagayidwe kachakudya komanso kutulutsa, imapatsa mpumulo ku minofu yamtima komanso imatha kutsitsimuka.

Kwa iwo omwe ali ndi matenda a m'mapapo ndi bronchi, omwe nthawi zambiri amadwala mphuno ndi chimfine - Birch pose, monga akunena, ndi "zomwe dokotala adalamula"! mphumu, bronchitis, kupuma movutikira, kufooka kwa chitetezo chokwanira, m'mawu azachipatala, zikuwonetsa mwachindunji kwa Sarvangasana. Komanso kuthetsa mutu, matenda m'mimba, ntchito ndi uterine kusamutsidwa akazi. Ndipo, mwa njira, nthawi zambiri imatengedwa kuti ndi asanakhale "yachikazi", chifukwa imathetsa vuto la msambo, komanso dongosolo la mahomoni lonse. Ndipo kuima paphewa kumachepetsa nkhawa, nkhawa, kutopa komanso kusowa tulo. Imatha kubwezeretsa malingaliro omveka bwino, kukupatsani mphamvu komanso chisangalalo tsiku lonse. Mwatsatanetsatane, chifukwa cha zomwe izi zimachitika, tisanthula pansipa (onani phindu la asana).

Ndipo apa chiyeso chimakhala chachikulu nthawi yomweyo - kuchokera pamleme - kuyamba kuchita Birch pose. Ena amamutcha mayi wa asanas, ena "mfumukazi", "ngale". Ndipo iwo akulondola. Zonse izi ziri choncho. Koma kawirikawiri palibe amene amachenjeza mwanzeru komanso nthawi yomweyo za matenda aakulu omwe Birch angabweretse. Kuti mukwaniritse machiritso okha ndikuchotsa zonse zosafunikira, muyenera kudziwa za contraindication ndi zovuta zonse zopangira mapewa.

Ubwino wochita masewera olimbitsa thupi

Birch pose mu yoga amatanthauza asanas inverted. Ndipo amachiritsa kwambiri m’chiyambukiro chawo pa thupi lonse la munthu.

1. Kuima pamapewa kumabweretsa magazi atsopano kumutu. Ndipo, chifukwa chake, maselo aubongo amapangidwanso, mphamvu zamaganizidwe zimakulitsidwa, mutu umakhala wopepuka komanso womveka (tsanzikana ndi kugona ndi mphwayi!).
2. Magazi amayenda ku pituitary ndi pineal glands - zotupa zofunika kwambiri mu ubongo, zomwe thanzi lathu limadalira mwachindunji. Zonse zakuthupi ndi zamaganizo.
3. Kuwongolera bwino kwa mahomoni. Ndipo umu ndi momwe zimachitikira. Pituitary gland ndi yomwe imayambitsa kupanga mahomoni (imapanga mahomoni omwe amakhudza kukula, kagayidwe kake ndi ntchito yobereka). Koma inu ndi ine timayenda pamapazi athu, magazi m'thupi amayenda pansi nthawi zonse, ndipo chithokomiro cha pituitary sichingalandire chithunzi cholondola cha kuchuluka kwa mahomoni omwe timafunikira. Ndipo tikamasuntha, magazi amathamangira kumutu, ndipo pituitary gland ili ndi chidziwitso chonse chofunikira. Iye "amawona" kuti ndi mahomoni ati omwe timasowa ndikuyamba njira yowabwezeretsanso.
4. Amachepetsa kuthamanga kwa makoma a mitsempha ya venous. Izi ndizowona kwa iwo omwe akudwala mitsempha ya varicose. Asana imathandiza kuthetsa chiopsezo cha mitsempha ya varicose ndikuletsa kukula kwa matendawa.
5. Imayamba njira yotsitsimutsa. Chifukwa chiyani izi zikuchitika? Kuyimirira kwa phewa, monga ma asanas onse otembenuzidwa, kumasintha kuyenda kwa mphamvu m'thupi la munthu. Ndi za prana ndi apana. Prana akukwera, apana akuyenda pansi. Ndipo tikanyamuka ku Sarvangasana, timangowongolera kuyenda kwa mphamvu izi, timayamba njira yotsitsimutsa.
6. Amachotsa poizoni. Lymph imachotsa zonse zosafunikira m'thupi. Ndipo zimangoyenda pansi pa mphamvu yokoka kapena panthawi ya minofu. Ngati munthu akukhala ndi moyo wosagwira ntchito, minofu yake imakhala yosasunthika ndipo siinapangidwe - lymph, tsoka, stagnates. Chodabwitsa kwambiri chimachitika tikayima pamapewa. Lymph pansi pa mphamvu yokoka kachiwiri akuyamba ntchito ndi kumasula thupi anasonkhanitsa poizoni.
7. Bwino kagayidwe.
8. Zabwino kwambiri pa ubereki wa amayi. Asana amabwezeretsa thanzi ku ziwalo zoberekera ndi amuna (ingokumbukirani za contraindications. Timachita Sarvangasana ngati palibe mavuto mu khomo lachiberekero kapena thoracic msana, etc.).
9. Imayatsa dongosolo lamanjenje la parasympathetic, lomwe limayang'anira kupuma. Kupatula apo, chimachitika ndi chiyani tikamayimilira pamanja? Kuchuluka kwa intracranial pressure. Apa thupi "limadzuka" ndikuyamba njira yodzilamulira. Amayamba kutitsimikizira kuti zonse zili bwino, palibe ngozi. Ndicho chifukwa chake, pamene ife tituluka mu kaimidwe kameneka, pamakhala kumverera kosangalatsa kwachisangalalo, kumasuka. The parasympathetic mantha dongosolo watembenuka mu thupi.
10. Amachepetsa nkhawa zamanjenje, nkhawa komanso nkhawa.
11. Zimalimbitsa ntchito ya mapapu, izi zimatiteteza ku chifuwa ndi zilonda zapakhosi.
12. Sarvangasana ndi njira yabwino yopewera chimfine ndi SARS, chifukwa pakukhazikitsa kwake, magazi amafika pakhosi, pakhosi, kumaso kumawonjezeka, ndipo kukana kwa thupi kumawonjezeka.
13. Amadzaza ndi mphamvu, amachepetsa kutopa, kusowa tulo.

Kuvulaza thupi

Ngati simukudziwa za thanzi lanu, tikukulimbikitsani kuti mufunsane ndi dokotala musanaphunzire asanadziwe izi. Onetsetsani kuti simuli m'modzi mwa iwo omwe ali contraindicated kuchita mapewa maimidwe. Choncho, contraindications kwa Sarvangasana:

• kuchuluka kwa intracranial pressure
• kuchuluka kwa intraocular pressure
• gulu la diso
• hernias, zotuluka m'dera la khomo lachiberekero (pali mwayi wowonjezera vutoli polowa ndikutuluka asana)
• kuvulala kwa khomo lachiberekero
• kuvulazidwa kwa ubongo
• matenda a mtima, chiwindi ndi ndulu
• zikwapu zam'mbuyo

Palinso malire a nthawi:

• kupweteka kwa khosi ndi phewa
• m'mimba ndi matumbo
• kukhumudwa m'mimba
• Mutu wamphamvu
• otitis, sinusitis
• kutopa kwakuthupi
• thupi losakonzekera
• mimba (yotheka kokha moyang'aniridwa ndi mlangizi waluso)
• msambo mwa akazi

Momwe mungapangire birch pose

CHIYAMBI! Kufotokozera za zochitikazo kumaperekedwa kwa munthu wathanzi. Ndibwino kuti muyambe phunzirolo ndi mphunzitsi yemwe angakuthandizeni kudziwa zoyenera komanso zotetezeka pamapewa. Ngati muzichita nokha, yang'anani mosamala maphunziro athu a kanema! Mchitidwe wolakwika ukhoza kukhala wopanda ntchito komanso wowopsa kwa thupi.

Njira yochitira pang'onopang'ono

Gawo 1

Tinagona chagada. Timasuntha manja athu kumbuyo kwa mitu yathu, kuyika miyendo yathu kumbuyo kwa mitu yathu ndikutsitsa mapazi athu m'manja mwathu (Halasana - Plow pose).

Gawo 2

Timayesa kuzungulira kumbuyo, ndikuwongolera mchira pansi. Timamva momwe kulemera kwa thupi kumasinthira kuchokera kudera lachiberekero pafupi ndi lumbar. Timakhala pamalowa kwakanthawi, lolani msana uzolowere.

Chenjerani! Miyendo ikhoza kupindika pang'ono pa mawondo. Koma kenako yesetsani kuwawongola pang’onopang’ono.

Gawo 3

Mukakonzekera sitepe yotsatira, sunthani manja anu kumbuyo ndikulowa nawo mu loko yolimba. Lozani mimba ndi chifuwa chakuchibwano ndi kutsogolo, ndipo mapazi anu abwere pafupi ndi mutu, ndikuwongolera tailbone mmwamba. Zoyenda ziwiri zosiyanazi zimakokera msana mmwamba.

CHIYAMBI! Timayesa kusatsina khosi, koma kulitalikitsa, kutsatira pamwamba pa mutu patsogolo.

ZOFUNIKA KWAMBIRI!

Popeza pa malo awa pali mphamvu yamphamvu pa chigawo cha khomo lachiberekero, palibe chomwe tingatembenuzire mutu wathu mbali ndi mbali. Ngati mukupeza kukhala kovuta kupuma, pamenepa, yesani kukoka chifuwa chanu mmwamba!

Gawo 4

Komanso. Timanyamula manja athu kumbuyo, kupumula pansi ndi zigongono zathu, ndipo, podzithandiza ndi zikhato zathu, timakweza miyendo yathu mmwamba (imodzi imodzi - n'zosavuta). Nthawi yomweyo, timakankhira mapewa athu pansi mwamphamvu. M'mimba ndi pachifuwa amalozeranso kuchibwano. Ndipo timabwezera miyendo yathu pang'ono - kotero kuti mzere umodzi wowongoka upangidwe kuchokera pamapewa mpaka kumapazi.

Timakonza malowa ndikusunga kwa mphindi zitatu kapena zisanu.

CHIYAMBI! Oyamba mu yoga adzakhala okwanira kwa mphindi imodzi, ngakhale masekondi 30. Koma nthawi iliyonse onjezerani nthawi yomwe mumagwiritsa ntchito asana.

Gawo 5

Timasiya asana. Timazichita mwamagawo. Choyamba, tsitsani pang'onopang'ono miyendo kumbuyo kwa mutu.

Gawo 6

Kenaka timatambasula manja athu m'lifupi mwa rug ndi pang'onopang'ono - vertebra ndi vertebra - kuchepetsa msana wathu pansi. Timayesa kusunga miyendo yowongoka ndi minofu ya m'mimba.

CHIYAMBI! Pang'onopang'ono ndi mawu ofunikira. Sitikufulumira, timasiya birch bwino komanso mosamala.

Gawo 7

Pamene msana wam'munsi umakanizidwa ndi mphasa, timakonza pamalo awa ndikupitirizabe kuchepetsa miyendo yathu pansi. Tikamamva kuti msana wapansi umayamba kutsika, timapinda mawondo athu ndikungowatambasula. Chifukwa chake timalipira zomwe zimakhudzidwa ndi gawo la khomo lachiberekero.

Kusintha kwa Maonekedwe:

• Kulemera kwa thupi kumangokhala pamapewa!
• Pakhosi sayenera kufinyidwa (chifuwa, kusapeza bwino kwa khosi ndi mutu zikuwonetsa kuti kulemera kwa thupi sikuyikidwa pamapewa, koma pakhosi)
• Chibwano chimakhudza pachifuwa
• Zigongono zili pafupi kwambiri momwe ndingathere
• Mapewa anachoka m'makutu
• Mapazi pamodzi
• Kupuma pang'onopang'ono komanso mozama
• Timatenga mawonekedwe bwino, popanda kugwedezeka. Komanso tulukani mmenemo
• Kupweteka kwa khosi ndi m'munsi kumbuyo sikuvomerezeka. Pakakhala kusapeza kulikonse, timachoka ku Berezka

Momwe mungapangire kuyima pamapewa mosavuta

Mfundo yofunika kwambiri! Kotero kuti zotsatirazi sizichitika pamene inu

• kupuma kwambiri
• kupweteka kwambiri pakhosi
• mapazi safika pansi (mu Halasan)

tikukulangizani kuti mugwiritse ntchito bulangeti wamba. Kwa oyamba kumene, izi nthawi zambiri zimakhala zovomerezeka. Choncho, timapinda bulangeti mu zinayi kuti tikakhala kuwala, mapewa amagona m'mphepete mwa bulangeti, ndi mutu pansi. Choncho, khosi lidzalendewera pa rug, silidza "kusweka". Ngati bulangeti limodzi silikukwanira, timatenga bulangeti lina, ndi lina. Mpaka mumve bwino. Timapeza m'mphepete mwa chiguduli ndi mapewa athu, onetsetsani kuti khosi latambasula (mungathe kudzithandiza nokha ndi izi: tambasulani khosi lanu) ndikuponya miyendo yanu kumbuyo kwa mutu wanu. Ndiyeno chirichonse, monga tafotokozera pamwambapa, mu njira yophatikizira pang'onopang'ono.

Compensatory asana kwa Beryozka

Kuti mutulutse chigawo cha khomo lachiberekero, pumulani - tikukulangizani kuti muchite asanamalize mwamsanga mutangoima paphewa. Iyi ndi Pisces pose - Matsyasana.

Njira yochitira pang'onopang'ono

Gawo 1

Gona pa mphasa, miyendo yowongoka. Timayimirira pazigono zathu, kuwapumitsa pansi ndikukweza pakati pa chifuwa, ndikuwongolera korona pansi.

Gawo 2

Ikani mutu pamphasa. Timapitiriza kukankhira pansi mwamphamvu ndi manja athu ndikukankhira chifuwa mmwamba ndi minofu yakumbuyo. Timamva chikoka kumbuyo, chomwe chimachokera m'manja kupita pakati pa chifuwa.

Chenjerani! Ndipo ngakhale mutayimilira pamutu panu, pasakhale zovuta pakhosi. Kulemera kumakhazikika pazigongono.

Gawo 3

Ndani ali wokonzeka kupita patsogolo, mozama - yesetsani kukweza miyendo yowongoka mpaka madigiri 45 pamalo awa. Pamodzi ndi miyendo, dera la thoracic limakweranso. Timatambasula manja athu pamzere wa miyendo. Ndipo timakhala ndi malowa maulendo angapo opuma. Sitigwira mpweya!

Gawo 4

Timatuluka m'malo mwa magawo. Choyamba, tsitsani pang'onopang'ono miyendo ndi manja. Kenako timayika mutu wathu pamphasa. Timatsitsa chifuwa. Kenako timayika manja athu kumbuyo kwa mutu ndikukokera chibwano pachifuwa.

Pumulani.

Malangizo a Yoga Newbie

1. Tiye tikambiranenso za nkhaniyi. Tengani nthawi yanu kuti muphunzire asana. Ngati simunakonzekere kapena kuchita zolakwika, Sarvangasana amangopweteka. Ndipo ichi si nthabwala. Zingayambitse kuvulala kwakukulu kwa msana wa khomo lachiberekero. Sitikufuna kukuwopsezani - kukuchenjezani. Khalani oleza mtima, yambani ndi masewera olimbitsa thupi kuti mulimbikitse minofu ya kumbuyo, abs, miyendo.
2. Kenanso. Mumadziwa bwanji kuti mwakonzeka? Ngati mwadziwa bwino mawonekedwe osavuta ndipo mwakhala mukuchita yoga kwa chaka chimodzi kapena ziwiri, mutha kuyamba. Koma ngakhale pamenepo - mutatha kuchita molimba mtima mawonekedwe a pulawo (Halasana). Ndi chithandizo chake timalowa pamapewa ndikutuluka asana. Chifukwa chake, chinsinsi cha code kuti muphunzire bwino Sarvangasana ndi Plow pose.

Tikukhulupirira kuti maphunziro athu amakanema ndi njira zapanthawi zonse zochitira Sarvangasana zidzakhala zothandiza kwa inu. Kuchita bwino!