Trikonasana yoga pose

Utthita Trikonasana ndi amodzi mwa asanas otchuka kwambiri mu hatha yoga. Lero tikuuzani momwe mungachitire izi molondola, komanso kulankhula za ubwino wake ndi zovulaza zotheka ndi contraindications.

Mukangobwera kuchipinda cha yoga ku kalasi yosavuta kwambiri, imodzi mwa asanas yoyamba yomwe mphunzitsi angakuwonetseni idzakhala utthita trikonasana. Osawopa dzina lachinyengo chotero, ili ndi malo owoneka ngati osavuta pamene thupi la munthu limapanga makona atatu owoneka bwino. Asana ikuwoneka ngati yosavuta ndipo sifunikira maphunziro apadera, ndipo ngakhale munthu wosathamanga kwambiri amatha kuchita izi mosavuta nthawi yoyamba. Zosavuta, koma osati kwenikweni. Kuti muchite bwino, simuyenera kugwiritsa ntchito manja ndi miyendo yokha, komanso kugawa kulemera kwake moyenera, komanso kuwongolera minofu yakumbuyo. Tili limodzi Mlangizi wa yoga Anastasia Krasnikovskaya Tikuwuzani ndikuwonetsani lero momwe mungachitire bwino asana ndi makona atatu kuti mupeze phindu lalikulu kwa thupi.

N'chifukwa chiyani mukufuna trikonasana? Asana iliyonse yokhudzana ndi kutambasula mu yoga imagwira ntchito kulimbikitsa chimango cha minofu ndikutambasula bwino minofu. Muyenera kuti mwazindikira kuti mukamatero, mwachitsanzo, kutentha musanayambe kuthamanga ndikugwira ntchito ndi bondo ndi ntchafu za mwendo umodzi, zimakhala zoonekeratu momwe minofu imamverera mosiyana, kutenthedwa musanayambe maphunziro akumva bwino kuposa omwe adatsalira. ozizira.

N'chimodzimodzinso ndi mawonekedwe otambasula. M'moyo wamba, sitiwona yemwe tili ndi wokhotakhota mu minofu ndi msana, ndi manja ndi miyendo.

Kutambasula koyenera kwa minofu kumathandiza kugwirizanitsa mafupa a chiuno, mofanana ndi minofu ya miyendo, mikono ndi kumbuyo. Trikonasana amalola bwino kutambasula ouma minofu ya miyendo ndi relieves katundu pa msana, kuchotsa kulemera ndi ululu kumbuyo. Ndicho chifukwa chake ntchitoyi ikuphatikizidwa mu pulogalamu ya masewera olimbitsa thupi.

Ubwino wochita masewera olimbitsa thupi

Monga tafotokozera pamwambapa, mchitidwewu umathandiza kutambasula bwino minofu ya miyendo, toning ndi kulimbikitsa. Koma mawonekedwe a makona atatu alibe mphamvu ndi miyendo yokha. Kupatula apo, kuti muchite izi asanakhale bwino, muyenera kugwiritsa ntchito thupi lonse ndikumanganso mafupa a chiuno. Kuchita trikonasana molondola kudzakuphunzitsani kuwongolera mgwirizano wa ntchafu ndikugwirizanitsa malo ake, potero kumakhudza chikhalidwe chake. Ndipo malo olondola a pelvis amakhudza msana wonsewo, kuchotsa ziboda kumbuyo.

Kuti mupange makona atatu molondola, muyenera kutembenuzira chifuwa chanu, potero mukutsegula chifuwa chanu. Simungathe kupachika ndi thumba, sichidzakhala katatu, koma squiggle ndipo sichidzapereka phindu lililonse. Kusunga thupi kupsinjika ndikutsegula pachifuwa, mumalimbitsa minofu yanu, minofu yam'mbuyo ndi ya khosi, komanso kulola kupuma mozama, ndikudzaza mapapu anu.

Chithunzi: malo ochezera a pa Intaneti

Anastasia Krasnikovskaya, mphunzitsi wa yoga, adatchula zinthu zazikulu zomwe zimakhudzidwa ndi trikonasana pathupi:

• amalimbikitsa kutsegula kwa m'chiuno;
• kumalimbitsa minofu ya miyendo;
• amatambasula miyendo ya mapazi, ana a ng'ombe, amphongo;
• amatambasula msana;
• ntchito pa lumbar msana (zofunika kwambiri kwa inverted makona atatu pose);
• kumawonjezera kuyenda kwa chifuwa ndikulimbikitsa kufotokozera kwake;
• kumachepetsa kupsinjika kwa dera la lumbar ndi khosi;
• ali ndi phindu pa m`mimba dongosolo;
• bwino magazi;
• kumapangitsa kuti munthu azigwirizana komanso azigwirizana.

Kuvulaza thupi

Ndizovuta kunena zovulaza zilizonse pomwe, asana, asana mu yoga amafuna kubweretsa zabwino komanso phindu kwa thupi. Koma ngati mukuchita asanakhale patsogolo panu, osamvera thupi lanu, ndiye kuti mutha kuvulaza ngakhale mukuchita machiritso.

Ponena za trikonasana, chisamaliro chapadera chiyenera kuperekedwa ku msana ndi mawondo. Pakukhazikitsidwa kwake, zovuta za minofu pansi pa bondo ndi pafupi ndi mawondo a mawondo si zachilendo. Ndipotu, kuzizira, osati kutambasula minofu kumakhala kovuta kwambiri kukoka popanda kutentha. Ndipo mwamphamvu kutambasula mwendo popanda kulamulira minofu ndi bondo n'zosavuta kupeza sprain.

Komanso, ngati simungayang'anire ndi kutambasula msana pamalo awa, koma kupotoza mwendo ku mwendo popanda kutsegula chifuwa, ndiye mu kupindika uku mukhoza kutambasula minofu yam'mbuyo kapena ngakhale kupeza cholembera m'munsi kumbuyo. Chifukwa chake, ndikofunikira kuyandikira masewerawa moyenera, komanso kuwongolera ziwalo zonse za thupi lanu zomwe zikukhudzidwa.

Anastasia Krasnikovskaya, mphunzitsi wa yoga:

"Asana yosavuta iyi ili ndi zotsutsana zomwe ndibwino kuti mupewe kuchita. Iwo:

• ululu m'dera la sacroiliac;
• trimester yachitatu ya mimba (parivrita (inverted) trikonasana - nthawi yonse ya mimba);
• kuvulala kwa minofu kumbuyo kwa ntchafu;
• hyperextension ya bondo.

Azimayi oyembekezera ayenera kusamala kwambiri asanachite izi. Ndikwabwino kupewa kupanga mawonekedwe a katatu, makamaka ngati simukumva bwino.

Trikonasana Pose Technique

Samalani kwambiri pochita izi. Ndi bwino kuchita zosavuta za trikonasana, zomwe zidzakambidwe tsopano, ndikutsegula chifuwa ndi kutambasula msana, kusiyana ndi kuthamangitsa zovuta kwambiri za asana, kuchita zolakwika:

• imirirani molunjika, miyendo pamzere womwewo pamtunda wa mita, osati m'lifupi, kotero kuti ndikosavuta kutsamira mbali;
  
• Tambasulani nokha ndi manja anu munjira zosiyanasiyana;
  
• tembenuzirani phazi lakumanja kumanja pafupifupi madigiri 90, tembenuzirani phazi lakumanzere pang'ono kumanja. Yang'anani bondo la mwendo wakumanzere kuti utuluke;
  
• tengani mchiuno kumanzere ndikuyamba kutsamira mwendo wakumanja wowongoka, mukudzitambasula nokha ndi manja anu mbali zosiyanasiyana;
  
• khalani pa shin ya mwendo wanu wakumanja ndi dzanja lanu lamanja kuti mukonzekere nokha pamalo awa. Mulimonsemo musapume dzanja lanu pa bondo, mukhoza kuwononga;

• ngati mukumva kupsinjika kwamphamvu pansi pa bondo lomwe mudatsamirapo, pindani kuti musatambasule minofu;
• kokerani dzanja lanu lamanzere mmwamba, ndikutsegula chigawo cha thoracic. Yang'anani mmwamba kudzanja lanu lamanzere kapena molunjika kutsogolo ngati mukumva kupweteka kumbuyo kwanu. Khalani chonchi kwa pafupi miniti imodzi.
• kuti mutuluke bwino pamawonekedwe, pindani bondo lanu lakumanja ndikubwerera molunjika, kulowetsamo, kukwera pamalo owongoka.