Zamkatimu
The warrior pose ndi imodzi mwazodziwika kwambiri mu yoga. Imakulitsa mphamvu yamkati ndi chipiriro, imasonkhanitsa mphamvu zofunika. Poyamba, zingawoneke zosavuta kukhazikitsa. Koma zidzatengera khama komanso kulimba mtima kwa inu kuti mukhale omasuka komanso otonthoza mu asana izi. Timamvetsetsa zovuta za kuphedwa koyenera kwa wankhondo, zabwino zake ndi zotsutsana.
Ambiri a ife sitidzidalira, otsimikiza mtima kukwaniritsa cholinga. Aliyense amene amachita yoga amadziwa kuti kaimidwe ka msilikali kakhoza kupatsa munthu makhalidwe amenewa. Dzina lake limadzinenera lokha: sonkhanani, mverani mphamvu zanu, muli nazo. Dzitsutseni nokha ndikukwaniritsa zomwe mwakonza, zivute zitani!
Mukufuna kuwona momwe zimagwirira ntchito? Nawa mayeso amodzi kwa inu. Nenani mwachidule pavidiyoyi, monga momwe mungakonzekere tsikulo. Kenako ikani foni yanu pansi, tambasulani mphasa yanu, ndipo chitani Warrior Pose (onani m'munsimu kuti mupeze malangizo atsatanetsatane). Zapangidwa? Zabwino! Timatenganso foni ndikulemba mawu omwewo pavidiyo. Zonse! Ndipo tsopano tiyeni tiyerekeze mmene mawu anu ndi mmene mukumvera zasinthira, kodi mwakhala odekha ndi odzidalira motani pokwaniritsa zolinga za lerolino? Ndikuganiza kuti munamva zotsatira zake! Ndi momwe zimagwirira ntchito.
Chithunzi: malo ochezera a pa Intaneti
Nthano ya Virabhadra
Dzina la Sanskrit la asana ndi Virabhadrasana, kutanthauza "maimidwe a wankhondo wabwino." Ndipo dzina lake, malinga ndi nthano, Virabhadra. Katswiri wankhondo wamphamvuyu, wokhala ndi zida zambiri komanso wokhala ndi zida zosiyanasiyana ndi chithunzi cha Shiva mwiniwake. Mokwiya kwambiri, adatulutsa loko la tsitsi lake ndikuliponya pansi, motero Virabhadra adawonekera.
Nchiyani chinatsogolera izi? Pali matembenuzidwe angapo a nthano iyi, koma zonse zimafika kumodzi. Mkazi woyamba wa Ambuye Shiva - Sati - anabwera ku phwando la nsembe kwa abambo ake Daksha. Chimodzi, sanamuyitane Shiva. Sati sakanatha kupirira kunyozeka uku ndipo adadziponya pamoto wansembe. Shiva atamva za imfa ya mkazi wake, adakwiya kwambiri. Kuchokera kutsitsi lake lakugwa, Virabhadra adanyamuka ndikuyenda ku Daksha ndi asilikali ake. Analanga tate wosalemekeza pomdula mutu.
Nayi nthano. Tsopano, kuchita pose wa wankhondo, tikhoza kumva mphamvu zake zonse, kumva chifuniro kukwaniritsa cholinga.
The warrior pose ili ndi magawo atatu:
- Virabhadrasana I
- Virabhadrasana III
- Virabhadrasana III
Aliyense wa iwo akhoza kuchitidwa mosiyana wina ndi mzake. Koma zikhala bwino ngati muzochita zanu mutalumikiza magawo atatu a ngwazi. Koma choyamba, tiyeni tione ubwino ndi kuipa kwa masewerawa.
Virabhadrasana I
Ubwino wochita masewera olimbitsa thupi
- kumalimbitsa miyendo minofu, mamvekedwe mawondo ndi akakolo
- imatsegula ziwalo za m'chiuno ndikuzikonzekera asanas zovuta, mwachitsanzo, malo a Lotus - Padmasana (onani kufotokozera m'gawo lathu)
- amagwira ntchito ndi osteochondrosis ndi sciatica m'dera la lumbosacral
- kumapangitsa kuyenda kwa mafupa a mapewa ndi kumbuyo
- imatsegula pachifuwa ndikuzama kupuma, potero kumayenda bwino kwa magazi
- kumawonjezera kukhazikika ndi kukhazikika
- amathandizira kuchepetsa thupi m'chiuno ndi m'chiuno
Kuvulaza thupi
Chisamaliro kwa iwo amene amakhudzidwa ndi kuthamanga kwa magazi ndipo pali kuphwanya kwa mtima! Musanayambe ntchito imeneyi, nthawi zonse muyenera kuonana ndi dokotala.
Virabhadrasana III
Ubwino wochita masewera olimbitsa thupi
- kumalimbitsa minofu ya miyendo, kumbuyo, phewa lamba
- makamaka opindulitsa pa matenda monga nyamakazi ndi osteochondrosis ya msana
- amachepetsa mafuta m'chiuno ndi pamimba, monga amamveketsa ziwalo za m'mimba
- kumalimbitsa minofu ya thupi lonse
- amachotsa kukokana m'chiuno ndi ng'ombe
- kumawonjezera chipiriro ndi kugwirizana
- kupuma kwambiri kumalimbikitsa kukula kwa mapapu, mpweya wabwino komanso kuchotsa poizoni
- kumathandiza kumva mphamvu zamkati
Chithunzi: malo ochezera a pa Intaneti
Kuvulaza thupi
Ndi contraindicated kuchita pa nthawi exacerbation nyamakazi ndi osteochondrosis.
Virabhadrasana III
Ubwino wochita masewera olimbitsa thupi
- kumalimbitsa minofu ya m'munsi mmbuyo ndi msana wonse, minofu ya mikono
- imapangitsa kuti miyendo ya miyendo ikhale yolimba komanso imapangitsa kuti ikhale yokongola
- amamveketsa ziwalo za m'mimba
- kumalimbitsa hamstrings, kotero mawonekedwe akulimbikitsidwa kwa iwo omwe avulala m'chiuno komanso ngakhale minyewa yong'ambika
- amabwezeretsa kuyenda kwa mawondo ndi kuthekera kwawo kunyamula katundu
- imakuphunzitsani kulinganiza malingaliro ndi thupi
Chithunzi: malo ochezera a pa Intaneti
Kuvulaza thupi
Pa kuvulala kulikonse kwa bondo, izi zimatsutsana. Simuyeneranso kuchita izi kwa iwo omwe ali ndi vuto la kuthamanga kwa magazi komanso mavuto amtima.
ZOFUNIKA. Ngati mukuchita wankhondo (mbali zonse zitatu) nthawi zonse, lamba wanu wam'mapewa ndi minofu yam'mbuyo idzamasuka, zolimba zidzachoka, minofu ya miyendo idzalimba, momwe mumakhalira komanso kuyenda kwanu kudzayenda bwino. Mudzayamikiranso kusintha kwa chimbudzi.
Momwe Mungapangire Wankhondo Pose
CHIYAMBI! Kufotokozera za zochitikazo kumaperekedwa kwa munthu wathanzi. Ndikwabwino kuyambitsa phunzirolo ndi mlangizi yemwe angakuthandizeni kudziwa bwino komanso kotetezeka pamachitidwe atatuwa. Ngati muzichita nokha, yang'anani mosamala maphunziro athu a kanema! Mchitidwe wolakwika ukhoza kukhala wopanda ntchito komanso wowopsa kwa thupi.
Virabhadrasana I Step by Step Technique
Gawo 1
Timanyamuka ku Tadasana - mawonekedwe a phiri: timagwirizanitsa mapazi, kukoka mawondo mmwamba, kuloza coccyx pansi, kutenga mapewa mozungulira mozungulira mmwamba ndi pansi (kuti tifotokoze mwatsatanetsatane asana ndi kanema. phunziro, onani gawo lathu la yoga poses).
Gawo 2
Timatambasula miyendo yathu, ndikusiya pang'ono kuposa mita pakati pawo.
Gawo 3
Sinthani kwathunthu thupi ndi phazi lakumanja kumanja. Timatembenuzanso phazi lakumanzere kumanja, koma pafupifupi madigiri 60.
CHIYAMBI! Timatembenuza chiuno patsogolo. Chifuwa chathu ndi chotseguka ndipo mapewa athu ali owongoka.
Gawo 4
Timapinda mwendo wakumanja, kukankhira bondo patsogolo, ngati kuti tikukankhira ntchafu kunja kwa mgwirizano. Mwendo wakumanzere ndi wowongoka.
CHIYAMBI! ntchafu ayenera kufanana pansi, ndipo m`munsi mwendo ayenera perpendicular. Ngodya ya mwendo wopindika ndi osachepera madigiri 90.
Yang'anani malo a mapazi: timakanikiza omwe amapita patsogolo pansi, wachiwiri amakhala pa chala.
Gawo 5
Wongolani msana wanu momwe mungathere. Timatambasula korona wa mutu. Timafinya coccyx.
CHIYAMBI! Kusunga coccyx mu mawonekedwe abwino kudzakuthandizani kwambiri, chifukwa mumapangitsa kuti magazi azigwirizana ndi chiuno ndikuwakonzekeretsa modekha kuti mukhale ndi lotus.
Gawo 6
Timakankhira pansi ndi mapazi athu, kutambasula manja athu mmwamba ndi kutsogolo (nthawi zina amalangizidwa kuti agwirizane ndi kanjedza).
CHIYAMBI! Sitikupotoza khosi, ikupitiriza kupindika kwa msana. Sitipinda zigongono zathu.
Gawo 7
Timatambasula mmwamba, kukulitsa mikono ndi kumbuyo. Kuyang'ana kumayendetsedwa pambuyo pa manja - mmwamba.
Gawo 8
Tulukani pamalopo: inhale, exhale ndikutsitsa manja anu. Timabwereza zolimbitsa thupi kumbali inayo.
Nthawi yochita: 30-60 masekondi. Pang'onopang'ono, ikhoza kuwonjezeredwa mpaka mutakhala omasuka pamalo awa.
Malangizo Oyamba a Yoga:
- Minofu ya ntchafu yanu sinali yolimba, kotero mutha kutsamira pamanja poyambira. Osawakweza, koma asiye pansi, pafupi ndi phazi.
- Ndipo komabe ndibwino kuyesa kuchita asana malinga ndi malamulo onse, kuti mukwaniritse zotsatira zake.
- Mutha kuwonjezera phindu lazochita zolimbitsa thupi powonjezera kupotoza kumunsi kumbuyo ndi thoracic. Izi zidzatsegula chifuwa chanu kwambiri.
Virabhadrasana II Step by Step Technique
Gawo 1
Timadzuka ku Tadasana, ndi mpweya wotuluka timatambasula miyendo yathu pamtunda wa masentimita 120. Timatembenuza thupi ndi phazi lakumanja kwathunthu kumanja, kumanzere - komanso kumanja, koma ndi madigiri 60.
CHIYAMBI! Mapazi amakanikizidwa mwamphamvu pansi, zala zala zimatambasulidwa.
Gawo 2
Timapitiriza kukankhira pansi ndi mapazi athu, pindani bondo lakumanja.
CHIYAMBI! Tsatani momwe miyendo ilili: ntchafu yakumanja ikufanana ndi pansi, mwendo wakumanzere ndi wowongoka komanso wokhazikika.
Gawo 3
Timakokera coccyx pansi, fupa la pubic mmwamba.
CHIYAMBI! Malowa amakulolani kuti muwongole m'munsi kumbuyo ndikulimbitsa mafupa a m'chiuno.
Gawo 4
Timatambasula manja athu kumbali ndikuwagwira pamapewa. Manja akuloza pansi.
CHIYAMBI! Thupi lonse liyenera kukhala mu ndege yomweyo! Mikono yanu imakhala yolimba ngati mukukokedwa mbali zosiyanasiyana.
Gawo 5
Kokani korona mmwamba, kenako mutu kumanja. Kuyang'ana kumalunjika kutsogolo.
Gawo 6
Timasunga positi kwa masekondi 30. Pamwamba pamutu nthawi zonse kumatambasula.
CHIYAMBI! Mukuchita zonse bwino ngati pelvis yanu ili yotseguka ndipo chifuwa chanu chatembenuzidwira kumbali.
Gawo 7
Tulukani pamalopo: pumani mozama, tulutsani mpweya wonse ndikutsitsa manja anu. Bwerezani zolimbitsa thupi kumbali inayo ndikuimirira kwa masekondi 30. Pakapita nthawi, timawonjezera nthawi yokhala mu asana.
Malangizo Oyamba a Yoga:
- Osatsitsa chiuno chochepa kwambiri, izi zipangitsa kuti ntchito ya chiuno ikhale yosavuta, ndipo sitifunikira izi.
- Sititengera pelvis kumbali, imayang'ana kutsogolo.
- Thupi lonse liri mu ndege imodzi.
Chithunzi: malo ochezera a pa Intaneti
Virabhadrasana III Step by Step Technique
Gawo 1
Timachita Virabhadrasana I. Kumbukirani kuti phazi la mwendo wothandizira likuwongolera kutsogolo, kukanikizidwa mwamphamvu pansi, ndipo zala zimatambasulidwa.
Gawo 2
Pamene mukutulutsa mpweya, tsitsani chifuwa chanu ku ntchafu yakumanja, yomwe imapita patsogolo, ndikuwongola manja anu patsogolo panu. Timachedwa pang'ono pamalo awa.
CHIYAMBI! Timatambasula manja athu molingana ndi pansi, manja athu "akuyang'ana" wina ndi mzake. Mutu umakonda kulowera kutsogolo.
Gawo 3
Kwezani ndi kutambasula kumbuyo mwendo wakumanzere, yongolani bondo la mwendo wamanja wothandizira. Timatembenuza pelvis pansi. Muyenera kupeza mzere wowongoka kuchokera pachidendene cha phazi lanu lakumanzere kupita ku nsonga za zala zanu.
CHIYAMBI! Miyendo yonseyi ndi yotambasula. Kutsogolo kwa mbali yakumanja yakumanja kumafanana ndi pansi. Chala chakumanzere chikulozera pansi, chidendene chikuloza mmwamba.
Gawo 4
Timayika chithunzicho kwa nthawi yayitali, kuyesera kukhazika mtima pansi mkati. Kuyang'ana kumalunjika pansi. Yang'anani: manja awongoka pazigono.
Gawo 5
Mosamala tuluka asana ndikuchita masewera olimbitsa thupi mbali inayo.
Nthawi yothamanga: molingana ndi malingaliro anga. Malingana ngati mutha kukhala pamalo awa ndipo mudzakhala omasuka.
Malangizo Oyamba a Yoga:
- Zidzakhala zosavuta kuti mukhalebe bwino mu pose ngati muyang'ana pa mfundo zitatu za phazi: ziwiri kutsogolo, zachitatu pa chidendene. Kanikizani pansi.
- Lingaliro lidzakuthandizaninso kugwira mawonekedwe: yerekezani kuti mukukokedwa ndi manja anu kutsogolo ndi mwendo wanu kumbuyo.
- Koma ngati chithunzicho sichikuyenda bwino, musachite izo mulimonse.
- Ndiye dziwani asanakhale mbali, koma onetsetsani kuti manja ndi miyendo molunjika ndi anatambasula.
- Perekani chidwi chapadera pa khosi, musamapotoze.
- Ngati mukumva kupweteka msanga m'munsi mwanu, zikutanthauza kuti sichinakonzekere katundu wotere. Poyamba, dziwani poyambira, kupumitsa manja anu pansi kapena pa bondo lanu. Mukangozindikira kuti mwakonzeka kupita patsogolo, yesetsani kutambasula manja anu kutsogolo, ndikusiya mwendo wothandizira pang'ono pa bondo.
- Ndipo komabe malangizo athu kwa inu: musatengeke ndi zosavuta. Monga momwe zimasonyezera, ndiye kuti zimakhala zovuta komanso zaulesi kupanga mawonekedwe momwe ziyenera kukhalira. Yesetsani kuchita zoyenera nthawi yomweyo, ngakhale pang'ono - mupumule ndikubwerera kuntchito. Ndipo posakhalitsa dziwani ndikupeza zotsatira zake.
Khalani ndi machitidwe abwino!