Surya Namaskar mu yoga kwa oyamba kumene

Ma yoga onse amachita Surya Namaskar. Izi zolimbitsa thupi pokhapokha poyamba zingawoneke zovuta, zosamvetsetseka ... Tikukuuzani chifukwa chake asana ndi othandiza kwambiri kwa oyamba kumene.

Kodi moni wa Dzuwa amatanthauza chiyani ku Surya Namaskar?

Kufotokozera ndikosavuta: mawu akuti "Surya" amatanthauzidwa kuti "dzuwa", ndi "Namaskar" - "moni, uta." Ndi masewera olimbitsa thupi awa, mumakumana ndi tsiku latsopano, moni ndi dzuwa ndikuwonjezeranso mphamvu zake (mphamvu), kutentha (thanzi) ndi kuwala (chisangalalo).

Monga momwe mumamvera kale, Surya Namaskar imachitika m'bandakucha kapena m'mbuyomu kuti muwone kutuluka kwa dzuwa. Ndipo tsimikizani kuyang'ana Kum'mawa, komwe kumatuluka dzuwa. Koma, tsoka, mayendedwe athu amoyo ndi oti sizingatheke kuchita m'mawa, kotero palibe chodetsa nkhawa ngati mukuchita asana madzulo. Kumbukirani kuti machitidwe onse a yoga amatha kuchitika nthawi iliyonse ya tsiku. M'mawa iwo adzagwira ntchito kwambiri pa thanzi la thupi lanu, ndipo madzulo pa kupumula kwake ndi bata.

Surya Namaskar mu yoga kwa oyamba kumene

Nditayamba kuchita yoga ndikuyesera kuchita Surya Namaskar kwa nthawi yoyamba, ndinamva ngati Tin Woodman weniweni. Msana wanga sunapindike (mphiri wotani!), Miyendo yanga sinawongole, ndipo china chake chinandigwedera m'mawondo ... Ndipo chifukwa chake sichinali chakuti ndinali kuchita cholakwika. Thupi, lomwe silinazolowere kuchita masewera olimbitsa thupi, nthawi yomweyo linadzipangitsa kukhala lomveka. M'mawa mwake, zinandipweteka kwambiri moti zinkawoneka ngati zonse: sindidzagwadanso. Koma zinkangowoneka. Ndinapitiriza asana ndikuchita kwa masiku 40 otsatizana.

Pambuyo pa sabata, sindinamve kupweteka kwa thupi - m'malo mwake, tsiku lililonse thupi limakhala losinthasintha komanso lolimba. Ndipo pakutha kwa mchitidwewo, ndidakwanitsa kuchita mabwalo angapo motsatizana. Ndipo adandipatsa mphamvu ndi nyonga zambiri!

Zowonadi, chifukwa cha masewera olimbitsa thupi awa, magulu ambiri a minofu amayamba kugwira ntchito. Ndipo zomwe simunazizindikire konse. Chofunikira chachikulu: asanas zonse ku Surya Namaskar ziyenera kuchitika pang'onopang'ono komanso bwino, makamaka poyamba. Ndipo musalole kusuntha kulikonse kwadzidzidzi! Mukakhala aluso kwambiri, mutha kuchita izi mwachangu, koma iyi ndi nkhani ina.

Mawonekedwe

Chifukwa chake, Surya Namaskar ndi masewera olimbitsa thupi omwe mudzabwereza mobwerezabwereza. Zili ndi asanas 12. Zingakhale bwino ngati mudziwa bwino aliyense wa iwo, ndiyeno pokhapo kuwasonkhanitsa iwo mu mchitidwe umodzi. Ndi zangwiro!

12 asanas ndi theka la bwalo. Kuzungulira kudzatha mukapanga semicircle kumbali zonse ziwiri: choyamba ndi phazi lamanja, kenako ndi lamanzere. Zotsatira zake, asanas 24 amapezedwa, ndipo amapanga bwalo lathunthu. Amakhulupirira kuti ndizokwanira kwa oyamba kumene kuchita mabwalo atatu, pang'onopang'ono kubweretsa zisanu ndi chimodzi. Otsogola kwambiri amatha kuchita mabwalo mpaka 12-24 nthawi imodzi. Ma yoga odziwa bwino amatha kuchita maulendo 108 a Surya Namaskar. Koma ichi ndi mchitidwe wapadera.

Ngati ndinu woyamba, musayese kuchuluka! Thupi liyenera kukonzedwa. Ndipo zonse zomwe mungafune mu gawo loyamba, mupeza kuchokera kumagulu atatu.

Kusuntha konse mu Salutation ya Dzuwa kumamangidwa mozungulira msana uku ndi uku. Mapiritsi osinthasinthawa amatambasula ndikuchotsa msana wa msana momwe angathere, kubweretsa ubwino waukulu komanso wochuluka kwa thupi lonse.

Ubwino wochita masewera olimbitsa thupi

Surya Namaskar moyenerera amatchedwa mchitidwe wamtengo wapatali. Sizimagwira ntchito kokha ndi minofu ndi kusinthasintha kwa msana. Moni wa Dzuwa watsimikiziridwa kuti umatsitsimutsa ziwalo zonse zamkati, ziwalo ndi tendons. Zimagwiranso ntchito pa "mlingo wauzimu": zimachepetsa nkhawa ndi nkhawa.

Chifukwa chake, chifukwa chiyani Surya Namaskar ndi yabwino kwa oyamba kumene osati kokha:

• Imawongolera kugwira ntchito kwa mtima
• Imayendetsa magazi
• Amatambasula msana
• Imalimbikitsa kusinthasintha
• Kusisita ziwalo zamkati
• Amathandiza chimbudzi
• Amaphunzitsa mapapu ndikudzaza magazi ndi mpweya
• Kubwezeretsa chitetezo chokwanira
• Amayendetsa msambo mwa amayi
• Amachepetsa kupweteka kwa mutu ndi kukangana kwa minofu
• Amathandiza pa matenda a maganizo ndi neurosis
• Zimawonjezera ubwino wathu

Kuvulaza thupi

Ngati mudziwa bwino izi mothandizidwa ndi mphunzitsi wabwino, simudzapeza vuto lililonse. Adzakuthandizani kumanganso asanas muzovuta izi, ndikuphunzitseni kupuma moyenera. Ndipo pokhapo mungayesere modekha Surya Namaskar nokha.

Koma ngati muli ndi matenda, opaleshoni, ndiye, ndithudi, muyenera choyamba kukaonana ndi dokotala. Kodi mungachite yoga? Ngati n’kotheka, ndi maudindo ati amene tiyenera kuwapewa? Izi zonse muyenera kuzilankhula kwa mphunzitsi wanu wa yoga.

Inde, Surya Namaskar imagwira ntchito bwino ndi msana, imabwezeretsa kusinthasintha kwake, ndi zina zotero, koma pali matenda angapo omwe sagwirizana ndi gawo la zovutazi. Mwachitsanzo, disc prolapse, disc wear, sciatica: Maonekedwe a Surya Namaskr adzangowonjezera mavutowa. Muzochitika izi, kupindika konse kutsogolo kuyenera kuchotsedwa. Koma kugwadira kudzakhala machiritso. Ndipo pali zitsanzo zambiri zoterozo. Ndikukhulupirira kuti takutsimikizirani kuti mufunse malangizo kwa dokotala ndikuphunzira ndi mlangizi wabwino poyamba. Mchitidwewu uyenera kukhala wololera, wosankhidwa kwa inu, pokhapokha ngati izi zidzasintha mkhalidwe wa msana ndi msana wonse.

Chithunzi: malo ochezera a pa Intaneti

Kodi nthawi yabwino kuchita Surya Namaskar ndi iti?

Monga munamvetsetsa kale, m'mawa mutadzuka. Kwa wina, Surya Namaskar yekha adzakhala wokwanira monga chizolowezi, wina adzasankha seti ya masewera olimbitsa thupi kuti atenthetse. Koma muzochitika zonsezi Surya ndi wabwino kwambiri!

Pakanthawi kochepa zimapanga kutentha kwakukulu m'thupi. Umu ndi momwe ma yogi amatenthetsera asanachite zazikulu.

Zochita zolimbitsa thupi Surya Namaskar

Kupereka moni kwa Dzuwa kuli ndi njira zingapo. Tikupereka ziwiri zazikulu.

Ndipo tidzasanthula sitepe iliyonse, kwa oyamba kumene idzakhala yomveka komanso yothandiza. Osasokoneza kuchuluka kwa masitepe ndi asanas.

Ndipo chinthu chinanso: timagwirizanitsa kuyenda kulikonse ndi kupuma. Tsatirani malangizo mosamala.

Njira zambiri zochitira Surya Namaskar

Gawo 1

Timayima kutsogolo kwa mphasa, kusonkhanitsa mapazi pamodzi. Timachotsa kusokonezeka kwachirengedwe kumunsi kumbuyo, mimba imakonda mkati. Nthiti za pansi zimakhalabe m'malo. Ndipo timatsogolera chifuwa kutsogolo ndi mmwamba. Timatenga mapewa athu mmbuyo ndi pansi, chifukwa zala zomwe timafika pansi, ndi pamwamba pa mutu. Timagwirizanitsa zikhatho kutsogolo kwa chifuwa kuti zala zazikulu zigwire pakati pa chifuwa.

Gawo 2

Ndi inhalation, timatambasula mmwamba kumbuyo kwa kanjedza, timachotsa mapewa kuchokera m'makutu, ndikusunga kufalikira kwa msana.

Gawo 3

Ndi mpweya, timawerama.

ZOFUNIKA KWAMBIRI! Ngati malo otsetserekawo sali ozama, ndiye kuti timapinda mawondo athu. Timakanikiza m'mimba ndi chifuwa ku nthiti. Zala ndi zala zili pamzere womwewo. Timatambasula manja athu pansi. Timaonetsetsa kuti khosi likulendewera momasuka.

Gawo 4

Pumani mpweya pamene tikubwerera mmbuyo ndi phazi lakumanja. Chifuwa chimapita pansi, chifuwa chimapita mmwamba.

Gawo 5

Potulutsa mpweya, tsitsani bondo lakumanja ndi phazi pansi.

Gawo 6

Ndi inhalation, timatambasula manja athu mmwamba. Timawongolera chiuno pansi kotero kuti zimamveka momwe kutsogolo kwa ntchafu yakumanja kumatambasulidwa.

Gawo 7

Pamene mukutulutsa mpweya, tsitsani manja anu pansi.

Gawo 8

Inhale - bwerera mmbuyo.

Gawo 9

Ndi mpweya, timatsikira ku bar: "Chaturanga".

ZOFUNIKA KWAMBIRI! Ngati palibe mphamvu zokwanira, timayika mawondo athu pansi pamalo awa. Yang'anani momwe ma elbows alili, mu "Chaturanga" muyenera kusunga mikono yowongoka, kupatsa thupi patsogolo ndikukumbatira nthiti ndi zigono. Yesetsani kuti musatsine khosi lanu - bweretsani mapewa anu kumbuyo.

Gawo 10

Ndi mpweya, timatenga chithunzi "Galu Yang'anani mmwamba." Kulemera kumathandizidwa pamapazi, mawondo ndi m'chiuno zili pamwamba. Timatenga mapewa kumbuyo ndi pansi, ndi minofu ya kumbuyo, ngati kukumbatira msana. Ndi kanjedza timakoka mphasa kwa ife tokha, timakankhira chifuwa kutsogolo.

Gawo 11

Ndi mpweya, timagubuduza zala zala - mawonekedwe: "Galu ali ndi mlomo pansi." Mitengo ya kanjedza imakanizidwa pansi, timatembenuza mapewa athu kuchokera mkati, kutsegula danga pakati pa mapewa, kuloza mchira, kutambasula msana wathu. Mapazi amakhala motalikirana motalikirana ndi chiuno. Mphepete yakunja ya mapazi ndi yofanana wina ndi mzake. Ndipo timakankhira zidendene zathu pansi.

Gawo 12

Pumani mpweya pamene tikupita patsogolo ndi phazi lakumanja. Chifuwa chimayang'ana pansi, chifuwa mmwamba, mwendo wakumbuyo ndi wowongoka, chidendene chimatambasula kumbuyo.

Gawo 13

Potulutsa mpweya, tsitsani bondo lakumanzere ndi phazi pansi.

Gawo 14

Ndi inhalation, timakweza manja athu mmwamba. Pamalo awa, kutsogolo kwa ntchafu yakumanzere kumakulitsidwa.

Gawo 15

Ndi mpweya wotuluka, tsitsani manja pansi, ikani mwendo wolunjika pa chala. Ndi inhalation, timaponda ndi phazi lakumanzere kupita kumanja. Timagwirizanitsa mapazi pamodzi.

Gawo 16

Ndipo pokoka mpweya, timatambasula msana wathu, maso athu akulunjika patsogolo pathu, timayesa kubweretsa mapewa pamodzi.

ZOFUNIKA KWAMBIRI! Ngati sizingatheke kuchita izi motere, yesani mtundu wopepuka: timapumira manja athu m'chiuno mwathu ndikukankhira ku miyendo yathu, timatambasula msana wathu.

Gawo 17

Ndi mpweya, timawerama mpaka miyendo.

Gawo 18

Ndi inhalation timakwera kuseri kwa kanjedza mmwamba. Tambasulani Pose.

Gawo 19

Ndipo ndi mpweya wotuluka timagwirizanitsa zikhatho za manja kutsogolo kwa chifuwa.

Gawo 20

Timatsitsa manja athu, kumasuka.

Dzina la "Surya Namaskar"

NJIRA YOTHANDIZA NTCHITO

Udindo wa 1

Poyimirira. Imani mowongoka ndi mapazi pamodzi, zala zala ndi zidendene zikugwirana, kulemera kwake kugawanika kumapazi onse awiri. Timapeza malire. Manja amagona m'mbali mwa thupi, zala pamodzi.

Chenjerani! Mukhoza kugwirizanitsa manja anu pakatikati pa chifuwa ndipo kuchoka pamalowa kupita kumalo ena.

Udindo wa 2

Kutambasula

Ndi inhale, kwezani manja anu pamwamba pa mutu wanu, zikhatho zikugwirana. Timatambasula msana, kukweza chifuwa ndikumasula mapewa. Timaonetsetsa kuti palibe kupanikizika kwakukulu mu khomo lachiberekero ndi lumbar msana. Yang'anani m'mwamba pa zala zazikulu.

Udindo wa 3

Dikirani kutsogolo

Ndi mpweya, timatsamira kutsogolo ndi thupi lonse. Tikamapendekeka, timasunga msanawo mowongoka, kuutambasula, ngati kutambasula kutsogolo ndi korona wa mutu. Pofika pamalo omwe sikungatheke kukhala ndi msana wowongoka, timapumula mutu wathu ndikuutsitsa pafupi ndi mawondo athu momwe tingathere. Moyenera, chibwano chimakhudza mawondo. Miyendo imakhala yowongoka pamabondo, zikhato zimagona pansi kumbali zonse za mapazi, nsonga za zala ndi zala zili pamzere womwewo. Yang'anani nsonga ya mphuno.

Udindo wa 4

Ndi inhalation, timakweza mutu, kuwongola msana, kusunga manja athu ndi zala pansi. Kuyang'ana kumalunjika pakati pa nsidze (diso lachitatu).

Udindo wa 5

sungani

Ndi mpweya wotuluka, timapinda mawondo athu ndikubwerera mmbuyo kapena kudumphira mmbuyo, kutenga "kugogomezera kunama" - miyendo ndi yowongoka, timagwirizanitsa pa mipira ya zala zathu. Zigongono zimapindika, zimakanikizidwa kunthiti, zikhato zili pansi pansi pa mapewa, zala zili motalikirana. Thupi limapanga mzere wowongoka kuchokera pamphumi kupita ku akakolo. Timasunga bwino podzilinganiza tokha padzanja ndi mapazi. Musakankhire thupi lanu kutsogolo ndi zala zanu.

Udindo wa 6

chithunzi cha njoka

Mu "kugogomezera kunama", ndi inhalation, timawongola zigongono zathu ndikuweramitsa msana wathu. Timapinda kumtunda kwa msana kuti m'munsi mwa msana musavutike. Pamphumi amatambasula mmwamba, kuyang'ana kumalunjika kunsonga ya mphuno. Zala ndizotalikirana.

Udindo wa 7

Triangle Pose

Ndi mpweya wotuluka, kwezani chiuno kuti miyendo ndi torso zipange V. Khazikitsani bwino. Timakankhira mapazi ndi kanjedza pansi, kuwongola mawondo ndi mawondo. Zala ndizotalikirana. Yang'anani pa mchombowo ndipo gwirani malowa kwa mpweya usanu.

Udindo wa 8

Mukapuma mpweya, kudumphani kapena bwererani m'malo 4.

Udindo wa 9

Dikirani kutsogolo

Ndi mpweya, timatsamira kutsogolo ndi thupi lonse. Timavomereza udindo 3.

Udindo wa 10

Tambasulani

Timapumira ndi kuwuka, ndikuyika malo 2.

Udindo wa 11

Poyimirira

Ndi mpweya, timabwerera ku malo oyamba, manja kumbali ya thupi.Tiyeni tibwereze mfundo zofunika:

1. Gwirizanitsani kupuma ndi mayendedwe kuti mupange nyimbo yopitilira muyeso yonse ya Surya Namaskar.

2. Pamene ndondomekoyi yachitika molondola, mchombo ndi miyendo (osati mikono ndi kumbuyo) zimagwira ntchito zambiri.

3. Zilibe kanthu ngati miyendo yanu ili yowongoka kapena mawondo anu ali opindika, ndizosiyana! Mukufuna kuti msana wanu usunthe kuchokera kumphuno, osati mutu kapena kumbuyo.

4. Ngati muli m’kalasi, yesetsani kuti musamaonere anthu ena akuchita pamphasa. Sitili mu mpikisano.

5. Ndipo kumbukirani, timachita chilichonse bwino. Osatambasula msana kapena khosi lanu. Njirayi idzakhala yothandiza kwambiri ngati mukuyenda pang'onopang'ono komanso mosasintha.

ZOFUNIKA KWAMBIRI! Mukamaliza zovutazo, muyenera kuchita Shavasana. Ichi ndi "mtembo" kapena "wakufa" pose (takambirana kale mwatsatanetsatane - onani gawo la "Asanas"), zidzakulolani kuti mupumule momwe mungathere ndikuphatikiza zotsatira za "Surya Namaskar".