Imani pa zolinga

Njira yothetsera matenda onse - apa, ngati mwachidule za ubwino wamutu. Pali lingaliro lakuti ponena za kukhoza kuchiritsa, iye alibe wofanana naye. Tiyeni tiwunike mwatsatanetsatane chifukwa chake asana ili bwino, momwe angachitire molondola komanso kwa ndani, tsoka, ndi contraindicated.

Kodi Shirshasana amatanthauza chiyani?

Dzina la Sanskrit la choyimilira pamutu ndi Shirshasana ("shirsha" amatanthawuza "mutu"). Amatengedwa ngati mfumukazi ya asanas, ndipo pali zifukwa zambiri za izi. Mmodzi mwa ma yoga akulu a nthawi yathu, Ayengar, adanena kuti ngati mulibe nthawi yokwanira yochita masewera olimbitsa thupi, chitani asanas inverted. Pankhani yothandiza, amalowetsa asanas onse a yoga.

Koma tisanayambe kulankhula za ubwino wa Shirshasana, tiyeni tigwirizane pa izi: kudziwa bwino masewera olimbitsa thupi nokha ndikoopsa. Izi ziyenera kuchitidwa motsogoleredwa ndi mphunzitsi wodziwa bwino. Ndipo zingatenge kupitirira chaka chimodzi kuti muyambe kuchita bwino.

Koma ngati simunayambenso yoga, ndipo thupi lanu limazolowera zolemetsa, mumadziwa bwino asanas ndikuzichita molimba mtima komanso molondola, onani phunziro lathu la kanema. Mmenemo, timapereka njira yochitira masewera olimbitsa thupi, komanso asanas omwe angakugwetseni pansi, kukuthandizani kuchita Shirshasana popanda mantha ndi ululu, mosavuta komanso ndi chisangalalo.

Ubwino wochita masewera olimbitsa thupi

1. Chofunika kwambiri, choyimilira pamutu chimabweretsa magazi atsopano kumutu. Izi zikutanthauza kuti maselo a ubongo amapangidwanso, kuganiza bwino, mutu umakhala wopepuka komanso womveka bwino. Mwa njira, asanas onse inverted (kumene mafupa a chiuno pamwamba pa mutu) ndi otchuka pa izi.
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? Choyimilira pamutu, monga asanas onse otembenuzidwa, amasintha kuyenda kwa mphamvu m'thupi la munthu. Ndi za prana ndi apana. Prana akukwera, apana akuyenda pansi. Ndipo tikanyamuka ku Shirshasana, timangowongolera kutuluka kwa mphamvuzi ndikuyamba 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. Mphamvu yodabwitsa imachitika tikatembenukira mozondoka. Lymph pansi pa mphamvu yokoka kachiwiri akuyamba ntchito ndi kumasula thupi anasonkhanitsa poizoni.
7. Bwino kagayidwe.
8. Zabwino kwambiri muzochita za amayi, zimasintha msambo.
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. Amakhulupirira kuti munthu amene amachita mutu tsiku lililonse alibe mwayi wopeza ma ARVI ndi chimfine.
12. Amadzaza ndi mphamvu, amachepetsa kutopa, kusowa tulo.

Kuvulaza thupi

Tikukulimbikitsani kuti mufunsane ndi dokotala musanayambe kuphunzira asanadziwe izi. Ngati simukudziwa za thanzi lanu, muyenera kuwonetsetsa kuti simuli m'gulu la anthu omwe sayenera kuyimilira.

Choncho, contraindications kwa Shirshasana:

• intervertebral chophukacho, protrusion;
• kuchuluka intracranial kuthamanga;
• kuvulala koopsa kwa ubongo;
• kulephera kwa mtima ndi matenda a mtima;
• kuthamanga kwa intraocular;
• detinal detachment;
• khungu;
• mavuto aakulu a masomphenya.

Palinso malire a nthawi:

• m'mimba ndi matumbo;
• mutu;
• kutopa kwakuthupi;
• mimba;
• nthawi ya msambo mwa amayi.

Tsatanetsatane headstand njira

CHIYAMBI! Kufotokozera za ntchitoyi kumaperekedwa kwa munthu wathanzi. Ndi bwino kuyamba phunziro ndi mlangizi amene angakuthandizeni kudziwa bwino ndi otetezeka ntchito choyimilira pamutu. Ngati muzichita nokha, yang'anani mosamala maphunziro athu a kanema! Mchitidwe wolakwika ukhoza kukhala wopanda pake komanso wowopsa kwa thupi.

Gawo 1

Timakhala pa mawondo athu, kuyeza mtunda pakati pa zigongono. Isakhale yotakata kuposa mapewa. Yang'anani izi mosamala: zigongono zisasunthike m'mbali. Timayika manja athu patsogolo pathu.

Chenjerani! Pamalo awa, pakhoza kukhala njira ziwiri zoyika manja:

• manja otseguka;
• kapena kutsekedwa mwamphamvu, chifukwa cha izi timagwirizanitsa zala.

Gawo 2

Timayika kumbuyo kwa mutu pafupi ndi kanjedza, ndi korona - pansi.

Gawo 3

Timakweza chiuno pamwamba pa pansi ndikuyandikira pafupi ndi ife momwe tingathere. Timachotsa chiuno kumbuyo, ndikukankhira ndi zigongono zathu, kukweza miyendo yathu yowongoka. Timakhalabe pamalo amenewa kwa kanthawi.

CHIYAMBI! Ngati miyendo yowongoka imakhala yovuta kukweza nthawi yomweyo, choyamba timaipinda, kung'amba mapazi kuchokera pansi ndikubweretsa zidendene ku pelvis. Tili pamalo awa, ndikusunga bwino (ngati mutangoyamba kuwakweza, mutha kugwa). Mukakhala otsimikiza, yongolani miyendo yanu molunjika mmwamba.

Gawo 4

Timatuluka asanafanane motsatira ndondomeko yomweyo.

ZOFUNIKA KWAMBIRI!

Kusintha kwa Maonekedwe:

• Mutu uyenera kuwerengera zosaposa 30% ya kulemera kwa thupi lonse, 70% yotsalayo imagawidwa m'manja.
• Kumbuyo kwa mutu, torso, miyendo ndi zidendene zimapanga mzere wowongoka, popanda kupatuka kumbali.
• Mutu, chibwano ndi dera la thoracic ziyeneranso kukhala pamzere.
• Yesani kubweretsa chiuno, mawondo, akakolo ndi zidendene pamodzi. Tambasulani miyendo yanu mpaka malire.

Momwe mungathetsere masewerawa

Mukayika mapazi anu pamphasa, ndi bwino kutenga chithunzi cha mwanayo (izi zikugwira ntchito kwa asanas onse otembenuzidwa): kugwada pansi ndikutsamira patsogolo, kusunga thunthu ndi mutu mzere umodzi. Timayika mphumi yathu pa chiguduli, kuika manja athu pambali pa thupi, kapena kuutambasula patsogolo pathu, kugwirizanitsa manja athu.

Ngati muli ndi nthawi yochulukirapo, ndiye kuti asanakwanitse izi ndibwino kuti musadumphe ndikuthamanga. Tikukulangizani kuti muchite shavasana - malo opumula. Pamutu, thupi lanu limakhala lomasuka (kapena linayamba kutero, zonse zimadalira nthawi yomwe munagwiritsidwa ntchito pamalo awa), ndipo tsopano zotsatirazi ziyenera kulimbikitsidwa ndi kuphatikizidwa. Mphindi 7 ndizokwanira kupuma kwathunthu ku shavasana.

Nthawi yochuluka bwanji yochita masewera olimbitsa thupi

Amakhulupirira kuti kumayambiriro kodziwa bwino izi, mphindi imodzi idzakhala yokwanira. Ndiye nthawi yomwe imagwiritsidwa ntchito mu asana ikhoza kuwonjezeka pang'onopang'ono mpaka mphindi 3-5. Ma yoga apamwamba amatha kuyima pamitu yawo kwa mphindi 30. Koma musayese msanga zotsatira zoterezi!

Pokhapokha ndi machitidwe okhazikika pamene munthu amayamba kumva thupi lake, kuti amvetse pamene kuli kofunikira kusiya positi. Ngati mudzuka ndikumva bwino, izi ndi zotsatira zabwino. Koma ngati pali kulemera m'mutu, pali ululu, pali kupanikizika m'maso - izi zikutanthauza kuti munavumbulutsa ponseponse. Chepetsani nthawi yomwe mudzachitenso izi.

Malangizo kwa oyamba kumene

Monga momwe mwadziwira kale, choyimilira pamutu ndichovuta kwambiri asana. Chonde musathamangire kuphunzira. Pali zingapo zotsogola, zolimbitsa thupi zothandizira, mwachitsanzo, mawonekedwe a "Downward Dog", ndipo tsopano tikuwuzani za iwo. Ndikofunikiranso kudziwa kuti asanas onse a yoga amatha kutikonzekeretsa kuima, chifukwa amapangitsa thupi la munthu kukhala lolimba komanso lolimba.

Zochita zokuthandizani kuchita asana:

Kachitidwe kaukadaulo:

1. Timayezera pafupifupi 30 cm kuchokera kukhoma ndikuyika manja athu pansi pamtunda uwu.
2. Zigongono zimasiyana m'lifupi mwake, mutu umakhala pansi.
3. Timakwera mu "katatu", timayandikira ndi mapazi athu pafupi ndi mutu.

   CHIYAMBI! Palibe chifukwa choopa kugwa: ngakhale mutakokedwa kumbuyo, khoma lidzakuthandizani.

4. Pindani mwendo wakumanja pa bondo, kukoka ku chifuwa.
5. Tikuyesera kusamutsa kulemera, kukankhira phazi lakumanzere kuchokera pansi.
6. Mukakhala ndi chidaliro chokwanira pakati, kokerani mwendo wina kwa inu.
7. Ndiyeno wongolani miyendo yonse mmwamba. Khalani pamalo amenewa kwa kanthawi.

M'kupita kwa nthawi, mayendedwe onse: kukweza miyendo, choyimilira pamutu palokha ndi exiting asanadzaperekedwe kwa inu pafupifupi khama. Ndipo kumbukirani kuti Shirshasana imapindulitsa kokha mukakhala omasuka komanso odzidalira.