Nkhunda yoga pose

Asana for advanced! Musanabwere kwa iye, muyenera kugwira ntchito pa kutsegula kwa m'chiuno, minofu ya miyendo ndi kumbuyo. Koma kubwera ku nkhunda mu yoga ndikofunikira. Izi asana, ngakhale sizosavuta kuchita, zili ndi zotsutsana zazikulu, zimakhala ndi zopindulitsa zapadera!

Mwachitsanzo, ndi yabwino kwa iwo amene amakhala kwambiri kuntchito kapena kuima. Timalowa mu bizinesi ndikuyiwalatu kuti msana wosinthika komanso dera lopumula la lumbosacral ndiye chinsinsi cha thanzi lathu ndi unyamata wathu. Ndikokwanira kuchita njiwa kwa mphindi zingapo tsiku lililonse, chifukwa vutoli lidzathetsedwa.

Dzina la Sanskrit la asana iyi ndi Eka Pada Rajakapotasana (Kapothasana mwachidule). Eka amamasuliridwa kuti "mmodzi", pada - "mwendo", capota - "njiwa". Chabwino, mawu akuti "raja" amadziwika kwa aliyense, ndi mfumu. Iwo likukhalira: pose wachifumu njiwa. Zabwino asana! Iye, ndithudi, amafanana ndi mbalame yodziwika bwino, yogwedezeka pang'ono, koma imadzigwira yokha ndi ulemu, wonyada, ndi chifuwa chake patsogolo.

Ubwino wochita masewera olimbitsa thupi

1. Ntchito yayikulu ya njiwa ndikuwulula kwathunthu kwa ziwalo za m'chiuno, kukonzekera asanas zovuta kwambiri. Mwachitsanzo, ku malo a Lotus (kuti mumve zambiri za malowa, onani gawo lathu).
2. Asana amatambasula lonse kutsogolo kwa thupi: akakolo, m'chiuno, groin, pamimba, chifuwa, mmero.
3. Amatambasula, amatalikitsa minofu yakuya ya m'chiuno.
4. Imamasula sacrum, chifukwa chake asana izi ndi zothandiza kwambiri kwa anthu omwe amayenera kukhala kwambiri, kuyenda kapena kuima kwambiri, mwachitsanzo, othandizira masitolo. M'malo oterowo, mikangano imachulukana mu sacrum. Maonekedwe a nkhunda akuijambula mokongola.
5. Imawongolera kusinthasintha kwa msana. Amatambasula, amatalikitsa, amadyetsa minofu yonse ya msana.
6. Imalimbitsa minofu yakumbuyo ndikuwongolera kaimidwe.
7. Imalimbitsa minofu ya miyendo ndi m'mimba.
8. Amatsegula pachifuwa ndi lamba pamapewa.
9. Kupititsa patsogolo kayendedwe ka magazi mu ziwalo za m'chiuno, m'mimba.
10. Zili ndi phindu pakugwira ntchito kwa genitourinary system.
11. Imalimbikitsa kugwira ntchito bwino kwa ubereki, endocrine ndi machitidwe amanjenje a thupi
12. Asana ndi kupewa matenda a chithokomiro.

Kuvulaza thupi

Kuchita njiwa kumatsutsana ndi:

• kuvulala kwa msana;
• intervertebral discs ndi lumbosacral;
• khomo lachiberekero msana;
• mafupa a mawondo ndi akakolo;
• ndi kutsika kapena kuthamanga kwa magazi.

Kusamala - pa mimba ndi migraine.

Momwe Mungapangire Pose Nkhunda

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

Chithunzi: malo ochezera a pa Intaneti

Njira yochitira pang'onopang'ono

Gawo 1

Tikukulangizani kuti mulowetse izi kuchokera pamalo a Galu ndi muzzle pansi (momwe mungachitire asana, onani gawo lathu).

Gawo 2

Kwezani mwendo wakumanja ndi kutambasula kumbuyo kwa mwendo.

Gawo 3

Kenako "timaponda" ndi bondo lakumanja ku dzanja lanu lakumanja. Timatenga phazi la mwendo wamanja kumanzere - kotero kuti ngodya pa bondo ndi yakuthwa.

Gawo 4

Timasuntha mwendo wakumanzere kumbuyo pang'ono kuti tithe kuchoka pa patella pafupi ndi ntchafu. Ndipo timakulunga phazi lakumanzere pa nthiti yakunja, kotero kuti chiuno chanu chikhale chotsekedwa, ndipo mafupa onse a iliac (akuluakulu a m'chiuno) amatsogoleredwa patsogolo.

CHIYAMBI! Ngati muchita zonse bwino, zidzakhala zosavuta komanso zomasuka kuti mukhale pansi ndi chiuno chanu kuti matako onse akhudze pansi.

Gawo 5

Malo oyamba a njiwa amapangidwa ndi manja owongoka. Zimathandiza kutsegula, kuwongola ndikuzolowera malo awa.

Gawo 6

Ngati mwakonzeka kupita patsogolo, mutha kusinthana kuika zigongono zanu pansi. Choyamba kumanzere, kenako kumanja ndikulumikiza manja mu loko. Pamalo awa, timatsitsa mphumi yathu pa iwo. Ndipo kachiwiri, lolani kuti muzolowere ndikupumula.

Gawo 7

Tsopano timatambasula manja athu kutsogolo ndikutsitsa mimba yathu mpaka mkati mwa ntchafu.

CHIYAMBI! Timayesa kupita kumalo otsetsereka osati kuchokera kudera la thoracic, koma kuchokera kumakoka kumunsi kumbuyo. Ndiye asana adzachitidwa molondola.

Gawo 8

Mosamala kutuluka asana ndi kuchita mbali ina. Kumbukirani kuti pa kukhazikitsidwa kwake sikuyenera kukhala kupweteka ndi kusapeza.

Momwe mungachepetse mawonekedwe a nkhunda

Ngati mukuwona kuti ndizovuta kwa inu kuchita asanas mu mtundu wake wonse, ndiye kuti mutha kuyika mtunda wina pansi pa thako lanu lakumanja (njerwa, bulangeti, ngakhale pilo). Pamalo awa, pelvis idzawuka, ndipo zidzakhala zosavuta kuti mupumule. Ndipo izi ndi zofunika kwambiri. Kupatula apo, muzovuta mudzadzigwira nokha osalola kulowa mwakuya.

Kwa anthu omwe ali ndi mawondo oipa, malowa sangakhaleponso. Tikukulangizani kuti musunthire phazi lanu patsogolo pang'ono kuti mbali ya bondo ipange madigiri 90. Ndipo gwiritsani ntchito asana ndi bulangeti kapena njerwa. Payenera kukhala njira yololera mu chilichonse.

Khalani ndi machitidwe abwino!