Poyang'ana pansi agalu a yoga

Kutsika Kuyang'ana Galu Pose ndi imodzi mwazofunikira asanas. Odziwa ma yogi amawona kuti ndi othandiza kwambiri komanso osavuta kuphunzira. Koma kwa oyamba kumene, poyamba zidzakhala oh, si zophweka bwanji. Koma tilibe cholinga choti tikuwopsyezeni. M'malo mwake, ndikwabwino kusanthula nthawi yomweyo zolakwa zanthawi zonse ndikumvetsetsa momwe mungapangire asana molondola.

Kodi asana "Galu nkhope pansi" amatanthauza chiyani mu yoga?

Dzina la Sanskrit la Galu Yoyang'ana Pansi ndi Adho Mukha Svanasana. Adho mukha amamasulira kuti "nkhope pansi" ndipo shvana amatanthauza "galu". Chifukwa chake dzina. Pose, ndithudi, amafanana ndi galu, yemwe amakhala womasuka komanso wokondwa kutambasula. Asana iyi imawonekanso ngati makona atatu. Muyenera kuganiza kuti mwapanga phiri lomwe lili ndi zitunda ziwiri komanso pamwamba pa coccyx. Kuyerekeza uku kudzakuthandizani!

Monga tanena kale, Adho Mukha Svanasana ndi amodzi mwamakhalidwe oyenera. Imabwerezedwa kangapo m'kalasi iliyonse ndipo ndi gawo la masewera otchuka a Surya Namaskar. Oyamba adzafunika nthawi komanso kuleza mtima kuti adziwe Galu Woyang'ana Pansi. Koma ma yogi apamwamba amazichita okha, komanso amatha kumasuka pamalowa. Ndizovuta kukhulupirira? Koma zilidi choncho. Ndipo m'kupita kwa nthawi, mudzatha kumasuka mmenemo, chinthu chachikulu ndikudziŵa njira yoyenera yophera.

Ubwino wochita masewera olimbitsa thupi

1. Izi, monga asanalowe m'malo (pamene mafupa a chiuno ndi apamwamba kuposa mutu), amapereka magazi atsopano kumutu. Izi ndizofunikira kwambiri komanso zothandiza: maselo aubongo amasinthidwa, khungu limakhala bwino. M'moyo wamba, sitivomereza udindo wotere (kutsuka pansi, ngati kokha), ndiye yesani kuphatikiza izi asana m'makalasi anu.
2. Imodzi mwa asanas ochepa omwe amatambasula bwino kumbuyo kwa miyendo (zomwe sitichitanso m'moyo watsiku ndi tsiku). Imachita izi mofatsa komanso mopanda ululu, chinthu chachikulu sikuti kukoka chilichonse ndi khama lalikulu. Khalani oleza mtima ndi thupi lanu. Chitani ntchitoyi bwino, ndikuwonjezera kutambasula mobwerezabwereza.
3. Amatalikitsa msana. Kodi munamvapo mawu akuti “Ana amakula, okalamba amatsika”? Ndipo izi ndi zoona: kwa zaka zambiri, msana wa munthu umakhazikika, umakhala wosasinthasintha, ziboda zimawonekera, ndipo mphamvu zofunikira sizingathenso kuyenda momasuka pamsana wa msana. Ndipo Dog Yoyang'ana Pansi Pansi imatambasula msana bwino kwambiri, kubwezeretsa unyamata wake ndi mphamvu.
4. Amatsegula chifuwa, chomwe chili chofunika kwambiri kwa "anthu ogwira ntchito". Zindikirani momwe mwakhalira? Kodi mukuseka? Kodi chifuwa chanu cholimba? Ndipo izi siziyenera kukhala. Kuchita kosalekeza kwa asanaku kumachotsa mikangano iyi, kuwongola msana ndi danga pakati pa mapewa!
5. Imachotsa zomangira m'dera la khomo lachiberekero, zomwe ndizofunikira kwambiri. Ngati mawonekedwewo achitidwa molakwika, m'malo mwake, ziboda izi zimangokulirakulira. Samalani mwapadera pa izi!

Chifukwa chiyani "Galu Woyang'ana Pansi" ali wabwino kwambiri:

• Amachepetsa ululu m'munsi kumbuyo, khosi (chifukwa chiyani izi zimachitika, mwamvetsetsa kale)
• Amatambasula minofu, miyendo, mikono ndi kumbuyo
• Imalimbitsa manja
• Kupititsa patsogolo ntchito ya m'mapapo, yogwirizana ndi mphumu - Kusisita ziwalo zamkati
• Amasintha chimbudzi
• Zimapangitsa kugona komanso kukhumudwa pang'ono

Kuvulaza thupi

Ndani ali contraindicated mu chithunzi "Downward Galu"? Aliyense amene wavulala kwambiri muubongo, anthu omwe ali ndi kuthamanga kwa magazi komanso opunduka

mafupa m'manja (arthritis, arthrosis). Sitikulimbikitsidwanso kuchita asana kwa mutu, kumapeto kwa mimba komanso masiku a msambo.

Momwe mungapangire galu woyang'ana pansi

Tsopano tikambirana nanu momwe mungachitire izi asanakhale bwino, komanso zolakwika zomwe oyambitsa angapange.

Choncho, ndondomeko yokonzekera:

CHIYAMBI! Mafotokozedwe a zochitikazo amaperekedwa kwa munthu wathanzi. Ndi bwino kuyamba maphunziro ndi mphunzitsi. Ngati muzichita nokha, yang'anani mosamala maphunziro athu a kanema! Mchitidwe wolakwika ukhoza kukhala wopanda ntchito komanso wowopsa kwa thupi.

Mwatsatanetsatane njira yochitira "Galu akuyang'ana pansi"

Gawo 1

Choyamba, tiyeni tiwone mtunda womwe uyenera kukhala pakati pa mapazi anu ndi manja anu. Kuti tichite izi, timatsitsa mawondo athu pansi, matako - pazidendene ndikufika kutsogolo ndi manja athu. Timawongolera maso athu pakati pa kanjedza.

Gawo 2

Manja ali m'lifupi m'lifupi ndi zala kutsogolo, mawondo ndi mapazi ndi m'lifupi mwake mapewa, m'chiuno ndi manja perpendicular pansi.

CHIYAMBI! Nthawi yomweyo kanikizani manja anu pansi! Timamva kuti kanjedza lonse mbande, makamaka ziyangoyango pansi pa index zala.

Gawo 3

Timadzuka ndikusamutsa kulemera kwa thupi kutsogolo, timalowetsa zala. Timapuma ndipo pamene tikutulutsa mpweya timakankhira ndi manja athu, kutambasula kumbuyo kwa pelvis kumbuyo.

Gawo 4

Timayamba kung'amba mawondo athu kuchokera pansi ndikukweza chiuno mpaka mutamva kuti msana wanu wakhala wowongoka komanso wautali.

Gawo 5

Ngati mukumva kuti mungathe kukweza zidendene zanu pamwamba, chitani choncho ndikuwongola mawondo anu kwambiri. Yesetsani kukankhira ndi manja anu mwamphamvu kuchokera pansi ndi kutambasula kumbuyo kwa pelvis kumbuyo ndi mmwamba.

Gawo 6

Tsekani pamalo awa. Ndipo mukakhala okonzeka, tsitsani zidendene zanu pansi.

CHIYAMBI! Ngati zidendene zanu sizikugwa, zili bwino. Kotero inu mumawasiya iwo atakwezedwa pang'ono. Tikukutsimikizirani kuti nthawi ina chizolowezi chanu chidzazama - ndipo zidendene zanu zidzagwa modekha.

Gawo 7

Tsekanimo mpweya pang'ono! Chifuwa chimatambasulira m'chiuno, m'munsi kumbuyo ukugwada pansi, mchira wa mchira umatambasula kumwamba. Mimba imatambasulidwa, yaulere.

CHIYAMBI! Kuyang'ana kumayang'ana pansi. Osakweza mutu wanu - apo ayi khosi limakhazikika ndipo kutuluka kwa magazi kumutu kumasokonezeka.

CHIYAMBI! Onetsetsani kuti simukutsina khosi lanu ndi mapewa anu! Kuti muchite izi, mutha kugubuduza kutsogolo pang'ono, bweretsani mapewa anu kumbuyo, kuwongolera mapewa anu m'makutu anu, ndikukankhiranso kumbuyo ndi manja anu.

Gawo 8

Ndipo mukamaliza asana izi, sinthani kulemera kwanu patsogolo, gwadirani pansi, matako agone pazidendene zanu. Pamalo awa (chithunzi cha mwana) timapuma kwa masekondi angapo.

Nthawi ya Asana: yambani ndi mphindi imodzi, kubweretsa masewera olimbitsa thupi kwa mphindi 1-2.

Zolakwa Zodziwika Kwambiri

Tiyeneranso kukuchenjezani za iwo, popeza mwamvetsetsa kale kuti zotsatira zabwino zonse za asana zitha kupezeka ngati zichitidwa molondola. Pali zolakwika zazikulu ziwiri:

1. Kuzungulira kumbuyo

Nthawi zambiri, oyamba kuzungulira misana yawo. Inde, samachita dala. Izi zimachitika akamayesa kufikira mphasa ndi zidendene. Koma iwalani kuti msana ukhale wowongoka. Ndipo ichi ndiye chinthu chofunikira kwambiri mu asana!

Mmene mungakonzekere: Muyenera kukweza zidendene zanu, kutambasula matako anu momwe mungathere, pindani mawondo anu ndikudzitambasula nokha. Pamene kumbuyo kuli msinkhu, mukhoza kuchepetsanso zidendene zanu pansi.

2. Concave kumbuyo

Cholakwika chachiwiri chodziwika bwino ndi pamene kumbuyo, m'malo mwake, kumasanduka concave. Izi zimachitika akakokedwa mwamphamvu mmbuyo ndipo, motero, amalephera kumbuyo.

Mmene mungakonzekere: muyenera kugudubuza kutsogolo kwa manja anu, kutembenuza mapewa anu, kuwongolera mapewa anu m'makutu anu ndi kutambasula kumbuyo kwa chiuno chanu.