yoga mphaka pose

Ndimakonda "mphaka" kwambiri ndipo ndimachita, monga ma yoga ambiri, muzamphamvu. Apa ndipamene imatsatiridwa ndi asana ina: ng'ombe pose. Ndi mu mtolo uwu kuti zolimbitsa thupi zimakhala zothandiza kwambiri kumbuyo, minofu ya khosi ndi thupi lonse.

The mphaka pose (Marjariasana) akhoza kuchitika m'mawa ndi madzulo. Mukadzuka, zimathandiza kudzuka, kutsitsimutsa maganizo ndi thupi. Ndipo madzulo kumachepetsa kutopa ndipo mokoma amaknead msana wonse, womwe unali, ndithudi, wovuta komanso wokakamizidwa. Zochita izi ndizothandiza makamaka kwa iwo omwe ali ndi ntchito yongokhala komanso moyo wongokhala.

Dzina la asana lizilankhula lokha. Tonse tinayang'ana mphaka, momwe amayenda bwino komanso mwachisomo, momwe msana wake umasinthasintha. Mu yoga, mothandizidwa ndi asana, titha kukhalanso ngati mphaka. Marjariasana imakhala ndi zotsatira zabwino kwambiri pa msana, mobwerezabwereza kumawonjezera kuyenda kwake, kumachepetsa kupsinjika, kumatipangitsa kukhala osinthasintha. Ndipo, monga mukudziwa, kusinthasintha kwa thupi ndi chizindikiro cha unyamata, kukongola ndi thanzi la munthu.

Ndipo nthawi yomweyo, mawonekedwe amphaka ndi osavuta kuchita! Aliyense akhoza kuchita, onse oyamba mu yoga komanso amene amamva ululu wammbuyo. Chofunikira chachikulu: chitani izi bwino komanso pang'onopang'ono. Ndi kusapeza kulikonse, mudzafunika kumasuka pakuchitapo kanthu kapena kutuluka ponseponse. Koma pang'onopang'ono, minofu yofooka yam'mbuyo idzakhala yamphamvu, ziwalozo zimakhala zothamanga kwambiri, ndipo simudzakhalanso ndi vuto, osasiya kupweteka. Muyenera kupitiriza kupanga "mphaka".

Ndipo china chofunikira chowonjezera mokomera izi asana. Tikamaimba, timagwiritsa ntchito ziwalo za thupi ndi minofu zomwe sitizigwiritsa ntchito tsiku ndi tsiku. Chifukwa cha kuphweka kwake konse, mawonekedwe a mphaka ndi aakulu, chifukwa chake amaphatikizidwa pafupifupi m'kalasi iliyonse ya yoga.

Ubwino wochita masewera olimbitsa thupi

• Imalimbitsa minofu ya khosi
• Kubwezeretsa kusinthasintha ndi kuyenda kwa msana
• Kulimbitsa kukhazikika
• Amachepetsa ululu ndi kuuma kwa minofu yam'mbuyo pambuyo pa nthawi yayitali yogwira ntchito
• Kusindikiza m'mimba kumaphunzitsidwa, dera la thoracic limawululidwa
• Amachepetsa kutopa ambiri, pali kumverera kwa kupepuka
• Modekha ndipo nthawi yomweyo mamvekedwe amanjenje dongosolo
• Makamaka akulimbikitsidwa akazi pa mimba ndi postpartum nthawi

Kuvulaza thupi

Palibe zotsutsana pakuchita mphaka (ndi ng'ombe) pose. Asana iyi ndiyosavuta, yopezeka komanso yoyenera kwa aliyense.

Momwe mungapangire mphaka

Ngakhale kuti asana izi alibe contraindications, tikufuna kukukumbutsani zinthu zofunika. Ndi bwino kuchita izi m'mawa, musanadye kadzutsa, mutatha kumwa kapu ya madzi ofunda ndi mandimu. Ngati mulibe nthawi m'mawa, mutha kuchita masewera olimbitsa thupi masana kapena madzulo. Kumbukirani kuti osachepera maola 2-3 ayenera kudutsa chakudya chomaliza (tikukamba za chakudya chopepuka). Khalani ndi machitidwe abwino!

Njira yochitira pang'onopang'ono

Gawo 1

Timayamba ndi maonekedwe a ng'ombe. Timagwada, mitengo ya kanjedza ili pansi pa mapewa. Zala zikuloza kutsogolo. M'chiuno ndi ofukula, mawondo ali chimodzimodzi pansi pawo.

Gawo 2

Pamalo awa, timayamba kupinda pansi kumbuyo, gawo lake lapakati ndikumaliza kusuntha ndi mutu. Timakokera m'mimba, chifuwa, solar plexus pansi, kusunga kupuma pang'onopang'ono. Kutembenuka kuyenera kukhala kotero kuti wina adakhala pamsana pako.

CHIYAMBI! Mutu ndi khosi zatambasulidwa mmbuyo, ngati kuti mukuyesera kuwona chinachake padenga. Kwezani chibwano chanu m'mwamba momwe mungathere, pokhala osamala kwambiri ndi khosi lanu.

Gawo 3

Popuma mpweya, chiuno chimayenda mosiyana, kumbuyo kumakwera pamwamba, chibwano chimakhala pachifuwa. Uku ndi mawonekedwe a mphaka. Timatsegula m'munsi kumbuyo, gawo lapakati lakumbuyo, dera la mapewa ngati tikufuna kukula pakati pawo. Kankhirani kumbuyo mmwamba, pitirizani kupuma mozama, pang'onopang'ono.

CHIYAMBI! Pa exhale, kuzungulira kumbuyo, kujambula m'mimba. Ndipo timachotsa mpweya wambiri m'mapapu momwe tingathere.

Gawo 4

Tsopano tiyeni tiyese kuphatikiza machitidwe awiriwa. Timatsatira mpweya, izi ndi zofunika: inhale - "ng'ombe" (kupotoza), exhale - "mphaka" (kuzungulira kumbuyo). Ndipo timapitiriza.

CHIYAMBI! Zoyenda zonse ziyenera kukhala zosalala. Vutoli limakhudza msana wonse.

Limbikitsani zotsatira za mphaka

Cat Pose Nthawi

Yambani ndi 1 miniti, pang'onopang'ono kuwonjezeka kwa mphindi 3-5.

1. Mphaka wogwira ntchito kwambiri adzakhala mu mphamvu, pamene tigwirizanitsa "mphaka" ndi "ng'ombe" mofulumira kwambiri. Koma omasuka kwa inu! Ndipo kachiwiri timakumbukira za kupuma: kupuma - "ng'ombe", mpweya - "mphaka". Tikupitiriza.
2. Mukawonjezera mawonekedwe a Galu Woyang'ana Pansi kwa ng'ombe, mumapeza kutentha pang'ono koma kokwanira. Mphindi zisanu zokha pamphasa tsiku lililonse - ndipo phindu la kumbuyo, minofu ya khosi idzakhala yaikulu. Yesani!

Mu phunziro lathu la kanema, tikuwonetsani momwe mungaphatikizire zolimbitsa thupi zitatuzi moyenera. Bwerezani nafe ndikukhala athanzi!