yoga cobra pose

Malingana ngati msana wanu umasinthasintha, ndinu wamng'ono komanso wathanzi! Kumbukirani izi nthawi zonse mukakhala aulesi kuchita yoga. Chinthu chachiwiri chomwe chiyenera kubwera m'maganizo nthawi yomweyo ndi cobra pose! Zimagwira ntchito bwino ndi kumbuyo ... osati kokha. Timaphunzira ubwino wa asana, contraindications ndi njira.

Bhujangasana ndi yoga pose ya cobra. Chida chabwino kwambiri chosinthika komanso thanzi la msana wanu. Sikuti aliyense adzachidziwa nthawi imodzi, nzoona. Koma zochita za tsiku ndi tsiku zimatha kuchita zodabwitsa!

Izi ndizothandiza makamaka kwa okalamba. Ena amadwala radiculitis, kupaka mafuta "oyaka" m'dera lawo la lumbosacral. Ena amawerama ndipo sangathe kuwongola misana yawo (inde, achinyamata amachimwa ndi izi!). Iwo amaganiza kuti zidzakhala choncho mpaka kalekale. Komatu madzi samayenda pansi pa mwala wabodza! Yambani kuchita osachepera mphindi imodzi patsiku la Cobra Pose. Ndipo kuti mukwaniritse chithandizo chamankhwala: nthawi zonse moyang'aniridwa ndi mlangizi wodziwa bwino kapena dokotala.

Ubwino wochita masewera olimbitsa thupi

Chifukwa chake, monga mwamvetsetsa kale, mawonekedwe a cobra amakulitsa kusinthasintha kwa msana, kumabwezeretsa thanzi lake. Ndi chiyani chinanso chofunikira kudziwa za zopindulitsa za asana:

• Imalimbitsa minofu yakuya yakumbuyo, komanso minofu ya matako ndi mikono
• Kuwongolera kaimidwe (tsanzika bwino slouching!)
• Zothandiza pachifuwa minofu, asanawongolere pachifuwa
• Imalimbikitsa ntchito ya impso ndi adrenal glands (amapeza kutikita bwino)
• Zili ndi phindu pa potency mwa amuna ndi chikhalidwe cha ziwalo za m'chiuno mwa akazi
• Imalimbitsa minofu ya m'mimba
• Normalizes kugwira ntchito kwa chithokomiro
• Imathandiza kuthetsa kutopa kwanthawi zonse, kupatsa mphamvu (chifukwa chake, sikoyenera kuchita izi musanagone)
• Cobra pose imagwira ntchito bwino pakupsinjika chifukwa imawonjezera testosterone, mahomoni osangalatsa.

Kuvulaza thupi

Cobra pose ili ndi zotsutsana zambiri, samalani kwambiri:

• mimba yoposa masabata 8;
• kusamba;
• kuwonjezeka kwa magazi (omwe akudwala matenda a kuthamanga kwa magazi ayenera kuchepetsa kapena kuthetsa kusokonezeka kwa msana wa khomo lachiberekero);
• hyperfunction ya chithokomiro (ndi matendawa, simungathe kuponya mutu wanu mmbuyo - ngati mukuchita asana, ndiye kuti chibwano chanu chikukanikiza pachifuwa);
• kuphwanya ndi kusamuka kwa intervertebral discs;
• chophukacho;
• pathological lordosis (uku ndi kupindika kwa msana m'chigawo cha khomo lachiberekero ndi lumbar, kuyang'ana kutsogolo ndi chotupa);
• lumbago;
• matenda a ziwalo za m`mimba patsekeke pachimake siteji;
• pachimake magawo a radiculitis.

CHIYAMBI! Pazovuta zonse za msana, mawonekedwe a cobra ayenera kuchitidwa mosamala kwambiri komanso motsogozedwa ndi mlangizi wodziwa zambiri.

Momwe mungapangire mawonekedwe a cobra

CHIYAMBI! Kufotokozera za zochitikazo kumaperekedwa kwa munthu wathanzi. Ndibwino kuti muyambe phunziro ndi mphunzitsi yemwe angakuthandizeni kudziwa bwino ntchito yolondola komanso yotetezeka ya cobra pose. Ngati muzichita nokha, yang'anani mosamala maphunziro athu a kanema! Mchitidwe wolakwika ukhoza kukhala wopanda ntchito komanso wowopsa kwa thupi.

Njira yochitira pang'onopang'ono

Gawo 1

Timagona pamimba, kugwirizanitsa mapazi, kuika manja pansi pa mapewa. Timakanikiza palmu kwathunthu pansi pamtunda wa mapewa kapena kufalikira pang'ono.

Gawo 2

Ndi inhalation, timayamba pang'onopang'ono kukweza chifuwa, mikono imakhala yopindika m'zigongono. Kokani mapewa anu kumbuyo ndi pansi. Chifuwa ndi chotseguka kwambiri.

CHIYAMBI! Sitidalira manja athu, amangokonza malo athu. Yesetsani kudzuka ndi minofu yanu yam'mbuyo. Izi zidzalola kuti msana wa thoracic ugwire ntchito ndikupulumutsa lumbar vertebrae kuchokera kupsinjika mwamphamvu.

Gawo 3

Timapanga maulendo awiri opuma, pang'onopang'ono momwe tingathere, ndipo pa mpweya wachitatu timakwera kwambiri, tikuwerama m'munsi kumbuyo ndi kumbuyo kwa thoracic.

Gawo 4

Tsopano tikuwongola manja athu, kutambasula khosi ndi korona wa mutu, ndikuwongolera chibwano pachifuwa.

CHIYAMBI! Timatambasula khosi nthawi zonse, timayesetsa kulitalikitsa. Miyendo imasonkhanitsidwabe palimodzi, mawondo ndi matako zimakhala zolimba.

Gawo 5

Timachita maulendo ena awiri opuma, timapitiriza kutambasula khosi ndi korona kumbuyo, timawonjezera kupotoka kwa msana wa thoracic. Kuyang'ana kumalunjika kumalo omwe ali pakati pa nsidze.

Gawo 6

Timabwerera kumalo oyambira.

Gawo 7

Bwerezani masewerawa kasanu ndikupuma pang'ono kwa masekondi 15.

CHIYAMBI! Kusuntha kuyenera kukhala kodekha komanso kofanana, popanda kuthamanga komanso kutsika. Kupuma ndi kutulutsa mpweya kumayenderana ndi kayendedwe ka thupi.

Malangizo Oyamba a Yoga

• Muyenera kudziwa bwino mawonekedwe a cobra nthawi yomweyo, chifukwa ichi ndi chimodzi mwazofunikira kwambiri mu yoga, ichi ndiye maziko odziwa zozama zakumbuyo.
• Ngati mukuwona kuti mawonekedwe a Cobra sanapatsidwebe, yambani ndi mawonekedwe a Sphinx: siyani zigono zanu pansi, lozani mutu wanu mmwamba. Kwa anthu omwe ali ndi msana wouma, izi zidzakhala zabwino kwambiri.
• Ndipo mpaka msana wanu ukhale wosinthika, musalole kuti msana wanu ukhale wolimba.
• Pamene mwakonzeka kulowa mu cobra pose, musapirire ndi kusapeza, makamaka kupweteka kwa msana wanu. Pumulani kapena tulukani asanakhalepo.
• Mutha kupanga mawonekedwe osavuta a cobra pose poweramitsa zigongono zanu. Ndiwoyeneranso ngati mukupeza zovuta kuyimirira pamanja owongoka. Yesetsani kukhala ndi mawonekedwe abwino.
• Kumbukirani za khosi, sayenera kukhala omasuka panthawi yokhotakhota mutu kumbuyo, musati kutsina. Yesetsani kuchikoka kumbuyo nthawi zonse! Izi zimamuteteza ndipo "amayatsa" ntchito ya chithokomiro.
• Sitikweza fupa la pubic kuchokera pansi.
• Sitikakamiza mapewa athu kumakutu athu, timawagwetsa pansi.
• Chifuwa chimatsegulidwa momwe zingathere. Kuti tichite izi, timatenga mapewa athu ndi zigongono kumbuyo.

Ndipo kumbukirani cobra! Kuti muthe kuchita bwino kwambiri, muyenera kukhala ndi pendekeke mofatsa mumsana wanu. Kuchokera ku coccyx mpaka korona.

Khalani ndi machitidwe abwino!