Zamkatimu
Mtengowu uli ndi zambiri zoti uphunzire: mphamvu zake, mphamvu, bata, kusinthana koyenera kwa mphamvu pakati pa kumwamba ndi dziko lapansi. Ndipo ndi bwino kuti muphunzire pakali pano, bwanji musiye izo mpaka kalekale? Chifukwa chake, zonse zaubwino, zotsutsana ndi njira zopangira mtengo mu yoga.
Pachilumba cha Bali, ku Indonesia, mitengo imalemekezedwa kwambiri! Anthu am'deralo amakhulupirira kuti ... amakhala ndi mizimu yomwe imateteza bata pachilumbachi. Ndipo mtengowo ukakhala wamphamvu komanso wapamwamba, ndi wokongola kwambiri mzimu womwe umakhala mu korona wake.
Ndipo ngati muwerenga malemba akale a yoga, ndiye kuti kangapo konse mudzapeza nkhani yapamwamba yoteroyo. Imalongosola momwe ena okonda moyo amapita kumapiri, kuyima pamalo amtengo ndipo sasintha kwa zaka zambiri. Inde, kumeneko kwa zaka zambiri! Kwa zaka zikwi zambiri (koma ndiye anthu anali osiyana). Kulambalala njala, kutopa, kupweteka, kuyang'ana dzuwa ndi mphepo pamaso, iye amaima pa mwendo umodzi, kuyembekezera chozizwitsa. Ndipo zimachitika: Mulungu mwini amatsikira kwa munthu ndikukwaniritsa zokhumba zake zonse.
Ngati titembenukira ku nthawi yathu, ngakhale tsopano mtengowu - Vrikshasana (ili ndi dzina lake la Sanskrit) - limalemekezedwa kwambiri ndi yogis. Lili ndi phindu pa thupi la munthu, limapereka moyo wautali, mphamvu, bata ndi nzeru. Koma izi siziri zonse zothandiza za asana.
Ubwino wochita masewera olimbitsa thupi
1. Amapereka malire ndi kulinganiza
Mu yoga, pali mitundu ingapo ya asanas: ena amakhala osinthasintha, ena amalimbitsa minofu, ena amapangidwa kuti azisinkhasinkha, ena ndi opumula ... Ndiwopambana pakukulitsa kulumikizana! Zimaphunzitsanso kuyang'ana chidwi: ziribe kanthu kuti ndani ndi momwe amakusokonezani ndi ndondomekoyi, mpaka mutadzilowetsa nokha, mukumverera kwanu, mawonekedwe a mtengo sadzapatsidwa kwa inu.
Zimatengedwa ngati asanayambike ndipo zimalimbikitsidwa kwa oyamba kumene. Mosiyana ndi zina, zikuwonetsa woyambitsa zomwe yoga ili yamphamvu kwambiri: muzochita zolimbitsa thupi, mutha kulimbitsa minofu nthawi yomweyo ndikupumula (m'munsimu muwona mfundo yamatsenga iyi munjira yophatikizira: kuti mupange mawonekedwe, muyenera kupumula imodzi. phazi pa ntchafu ya mwendo wina ndikuupumula kuti mwendo upachike). Kuphatikiza pa kulinganiza, mtengowo umakuphunzitsaninso kuti mukwaniritse bwino, kunja ndi mkati.
2. Imawongolera dongosolo lamanjenje
Ngati tili okhazikika ndi amphamvu m’thupi (onani mfundo 1), luso limeneli limasamutsidwa ku mzimu wathu. Ndikuchita, mtengo wa pose umapatsa munthu malingaliro odekha, kupepuka, kusinthasintha komanso kulimba panthawi yomweyo. Zimamupangitsa kukhala woleza mtima kwambiri. Ndipo, ndithudi, kumapereka kumverera kwa mphamvu ndi kudzidalira.
3. Amabwezeretsa thanzi
Ndikudziwa mtsikana amene amaima pamtengo ngakhale akutsuka mbale (muyenera kuchita izi mwamsanga!). Ndipo amachita bwino! Zowonadi, ndikuchita kosalekeza kwa asana, minofu yakumbuyo, pamimba, miyendo ndi manja zimalimbikitsidwa (koma kale mu nthawi yopanda kuchapa mbale), mitsempha yam'miyendo imalimbikitsidwa. Kumbuyo kumawongoka, kaimidwe kamakhala bwino. Imamasulanso minofu ya miyendo ndi mapazi, zomwe zimapangitsa kuti magazi aziyenda m'miyendo yapansi. Kwa iwo omwe amalota atakhala pa malo a lotus, Vrikshasana idzawathandiza, chifukwa zimathandiza kutsegula chiuno!
Ndipo chomaliza: mtengo angapange bwino ntchito ya m`mimba thirakiti, chiwindi, impso ndi ndulu. Zonsezi pamodzi kumawonjezera mphamvu ya kagayidwe mu thupi. Ndipo ife tinangoyima mu mawonekedwe a Mtengo!
Kuvulaza thupi
Za kuwonongeka kwapadera komwe asanabweretse izi sikudziwika. Koma, ndithudi, pali contraindications. Mosamala komanso moyang'aniridwa ndi wophunzitsa, mtengowo uyenera kuchitidwa ndi iwo omwe ali ndi kuvulala kwa miyendo ndi zowawa zowawa m'magulu.
Momwe Mungapangire Tree Pose
Kotero, mwaphunzira kale za ubwino wa ntchitoyi. Koma kuchiritsa kwa mtengo kumangopereka kokha ngati mukuchita bwino. Ndipo chitani kwa nthawi yayitali!
Chithunzi: malo ochezera a pa Intaneti
Njira yochitira pang'onopang'ono
CHIYAMBI! Kwa oyamba kumene, timalangiza poyamba kuti tiyike mtengo pakhoma.
Gawo 1
Timayimirira molunjika, kugwirizanitsa mapazi kuti mbali zakunja zikhale zofanana. Timagawa kulemera kwa thupi pamtunda wonse wa mapazi. Limbikitsani mawondo anu, kwezani mawondo anu. Timachotsa m'mimba, kukoka msana pamodzi ndi mutu ndi khosi. Chibwano chimatsitsidwa pang'ono.
Gawo 2
Timapinda mwendo wakumanja pa bondo ndikukankhira phazi kumtunda wamkati wa ntchafu yakumanzere. Timayesa kuyika chidendene pafupi ndi perineum, kuloza zala molunjika pansi. Timatenga bondo kumbali.
Gawo 3
Mukangozindikira kuti mwaima mokhazikika pamalo awa, pitirizani. Timatambasula manja athu mmwamba. Chifuwa ndi chotseguka! Ndipo timatambasula ndi thupi lonse, pamene tikupitiriza "kuzula" phazi pansi.
CHIYAMBI! Manja amatha kulumikizidwa m'manja pamwamba pamutu (zigono motalikirana pang'ono). Koma mukhoza kuwasiya pachifuwa. Zonse zimadalira cholinga cha masewerawo.
! Mtengo uli ndi mikono yopindika kutsogolo imatsegula bwino pachifuwa. Mapewa amatembenuzidwa, mbali yonse yapamwamba imatulutsidwa, yomwe imalola kupuma mozama.
! Mtengo umakhala ndi mikono yomwe imakwezedwa pamwamba pamutu imagwira ntchito ndi mapewa, imachotsa kuuma kwa mapewa.
Gawo 4
Timapuma mofanana, osakakamiza. Ndipo gwirani chithunzicho kwa nthawi yayitali momwe mungathere.
CHIYAMBI! Malangizo kwa ongobadwa kumene. Yambani ndi masekondi angapo (ngakhale simungapambane nthawi yayitali poyamba), pakapita nthawi, onjezerani nthawi ya asana.
Gawo 5
Mosamala tulukani m'malo mwake. Timasintha malo a miyendo.
CHIYAMBI! Muyenera kutero pamiyendo yonse iwiri: choyamba chothandizira, kenako china. Ndipo onetsetsani kusunga nthawi yomweyo kuti pasakhale kusamvana. Kawirikawiri 1-2 mphindi.
Malangizo kwa oyamba kumene: momwe mungatengere malo okhazikika
1. Kanikizani phazi lanu mwamphamvu pantchafu yanu, ngakhale kukankha! Pumulani pamalo awa.
2. Ngati mukuwona kuti mwendo ukugwedezeka pa zovala, ndi bwino kusankha akabudula pakuchita izi. Mudzawona kuti phazi pakhungu limagwira mosavuta.
3. Kuyika pa mwendo wothandizira kungathandizenso kusunga bwino. Phazi lanu likuwoneka kuti likukankhira pansi, kuyimirira molunjika, minofu ya ntchafu.
Momwe mungamvetsetse kuti mukuchita zonse bwino:
- Msana wanu wakumunsi supita patsogolo.
- Simutenga chiuno cham'mbali.
- Kulemera kwa thupi kumagawidwa pa phazi lonse la mwendo wothandizira, ndipo zala sizimangirizidwa ku nkhonya!
- Mgwirizano wa chiuno ndi wotseguka, bondo lopindika limalunjika kumbali ndi pansi - kotero kuti chiuno chanu chili mu ndege yomweyo.
Chithunzi: malo ochezera a pa Intaneti
Kodi mukuchita bwino? Zabwino zonse! Pitirizani kuchita masewera a mtengo ngati mumalota nzeru ndi moyo wautali.