I-Birch pose ku-yoga

Sonke sine-yoga kancane! Phela emuva esikoleni, emakilasini emfundo yokuvivinya umzimba, safundiswa ukuma ehlombe. Uphonsa imilenze yakho phezulu, uzibambe ngemuva kwakho futhi uzibuze: imilenze yakho ingaphezulu kwakho! Lena yi-Birch - Sarvangasana, enye yezithombe "zegolide" ku-yoga. Namuhla thina - kodwa ngendlela yabantu abadala - sizoqonda ubunkimbinkimbi bokwenza le asana, sithole ukuthi ingawulimaza kanjani, futhi iyiphi inzuzo!

“Awu! Uma ngenza i-Birch esikoleni, manje sengiyakwazi, "umfundi wethu uzokhipha umoya. Futhi uzobe elungile nje ingxenye. Umgogodla wethu, maye, awusaguquguquki kangako, kanjalo nesifunda somlomo wesibeletho. Umuntu uqongelele izilonda, ukukhuluphala ngokweqile. Konke lokhu akwenzi ukuthi ihlombe lime liphephile futhi kulula ukwenza, njengoba kwakunjalo ebuntwaneni. Kodwa-ke, umuntu kufanele alwele iSarvangasana. Kodwa njengoba? Uma umusha ku-yoga, sincoma ukuthi usajwayela ama-asanas ayisisekelo alula okwamanje (uzowathola esigabeni sethu se-yoga poses). Khona-ke, lapho uzizwa uqiniseka kubo, dlulela kwezinye eziyinkimbinkimbi - okungukuthi, lezo ezizokulungiselela i-Birch pose. Isibonelo, kune-pose emangalisayo yePlow - Halasana. Kodwa ngaye ngemva kwesikhashana. Futhi manje ake sithole okwengeziwe ngokuthi kungani i-Sarvangasana inhle kangaka.

Izici ze-birch pose

Kungokwesimo esibaluleke kakhulu se-yoga. Futhi izuzisa wonke umzimba ngesikhathi esisodwa, yingakho ibizwa kanje: Sarvangasana. Igama elithi “Sarva” lihunyushwa lisuka kuSanskrit ngokuthi “konke”, “kuphelele”, “kuphelele”. “Anga” kusho umzimba (izitho). Futhi, empeleni, i-Birch pose ithinta wonke umzimba womuntu. I-Sarvangasana ivuselela i-thyroid kanye nezindlala ze-parathyroid, ithuthukise ukutholakala kwegazi ebuchosheni, amehlo nesikhumba sobuso, ithuthukise ukugaya kanye nokukhipha, inika ukuphumula emisipha yenhliziyo yethu futhi ikwazi ngisho nokuvuselela.

Kulabo abanezifo zamaphaphu kanye ne-bronchi, abavame ukuhlushwa ikhala eligijimayo kanye nomkhuhlane - i-Birch pose, njengoba bethi, "yilokho udokotela ayala"! Isifuba somoya, ukucinana kwemigudu yokuphefumula, ukuphelelwa umoya, ukungatheleleki kahle, ngokwemibandela yezokwelapha, kuyizinkomba eziqondile zeSarvangasana. Iphinde ikhulule ubuhlungu bekhanda, ukuphazamiseka kokugaya ukudla, isebenza ngokususwa kwesibeletho kwabesifazane. Futhi, ngendlela, ngokuvamile kubhekwa njenge-asana "yabesifazane" kakhulu, njengoba ilungisa hhayi kuphela umjikelezo wokuya esikhathini, kodwa futhi nesimiso se-hormonal sisonke. Futhi ukuma kwehlombe kukhulula ukukhathazeka okwandisiwe, ukukhathazeka, ukukhathala nokuqwasha. Iyakwazi ukubuyisela ukucaca komcabango, ikukhokhise ngamandla nomoya omuhle usuku lonke. Ngokuningiliziwe, ngenxa yalokho okwenzekayo, sizohlaziya ngezansi (bheka izinzuzo ze-asana).

Futhi lapha isilingo sihle ngaso leso sikhathi - khona kanye nje elulwaneni - ukuqala ukuzijwayeza i-Birch pose. Abanye bambiza ngokuthi unina we-asanas, abanye "indlovukazi", "iparele". Futhi baqinisile. Konke lokhu kunjalo. Kodwa akuvamile ukuthi umuntu axwayise ngokunengqondo futhi ngokushesha ngezinkinga zempilo ezingathi sína ezingalethwa yi-Birch pose. Ukuze uzuze umphumela wokuphulukisa kuphela futhi ususe zonke ezingafuneki, kufanele uqaphele ama-contraindication kanye nazo zonke izingqinamba zokwenza ukuma kwehlombe.

Izinzuzo zokuzivocavoca

I-birch pose ku-yoga ibhekisela kuma-asanas ahlanekezelwe. Futhi ziphulukisa kakhulu emthelela wazo kuwo wonke umzimba womuntu.

1. Isitendi sehlombe siletha igazi elisha ekhanda. Ngakho-ke, amangqamuzana obuchopho avuselelwa, ikhono lengqondo liyathuthukiswa, ikhanda liba lula futhi licace (valelisa ukozela nokunganaki!).
2. Igazi ligeleza kuma-pituitary kanye ne-pineal glands - izindlala ezibalulekile ebuchosheni, lapho impilo yethu incike ngokuqondile. Kokubili ngokomzimba nangokwengqondo.
3. Ithuthukisa ibhalansi ye-hormonal. Futhi kwenzeka kanjena. I-pituitary gland inesibopho sokukhiqiza amahomoni (ikhiqiza amahomoni athinta ukukhula, umzimba kanye nomsebenzi wokuzala). Kodwa mina nawe sihamba ngezinyawo zethu, igazi emzimbeni ligeleza phansi ngaso sonke isikhathi, futhi indlala ye-pituitary ingase ingasitholi isithombe esinembile senani lamahomoni esiwadingayo. Futhi lapho singena esimweni, igazi ligijimela ekhanda, futhi indlala ye-pituitary inalo lonke ulwazi oludingekayo. “Ubona” ukuthi imaphi amahomoni esingenawo futhi uqala inqubo yokuwagcwalisa.
4. Yehlisa ingcindezi ezindongeni zemithambo ye-venous. Lokhu kuyiqiniso kulabo abaphethwe yi-varicose veins. I-Asana isiza ukuqeda ingozi yemithambo ye-varicose futhi ivimbele ukuthuthukiswa kwesifo.
5. Iqala inqubo yokuvuselela kabusha. Kwenzekani lokhu? Ukuma kwehlombe, njengawo wonke ama-asanas ahlanekezelwe, kushintsha ukuhamba kwamandla emzimbeni womuntu. Imayelana ne-prana ne-apana. UPrana uya phezulu, u-apana uya phansi. Futhi lapho sivuka eSarvangasana, sivele siqondise kabusha ukugeleza kwala mandla, siqala inqubo yokuvuselela kabusha.
6. Isula ubuthi. I-lymph isusa konke okungadingekile emzimbeni. Futhi igeleza kuphela ngaphansi kwamandla adonsela phansi noma ngesikhathi sokusebenza kwemisipha. Uma umuntu ehola indlela yokuphila engasebenzi, imisipha yakhe i-flabby futhi ayithuthukisiwe - i-lymph, alas, stagnates. Umphumela omangalisayo uyenzeka lapho simi endaweni yamahlombe. I-lymph ngaphansi kwamandla adonsela phansi iphinde iqale ukusebenza futhi ikhulule umzimba kubuthi obuqoqiwe.
7. Ithuthukisa imetabolism.
8. Kuhle kakhulu ohlelweni lokuzala lwabesifazane. I-Asana ibuyisela impilo ezingxenyeni zesistimu yokuzala kanye nasemadodeni (khumbula nje mayelana nokuphikisana. Senza i-Sarvangasana uma zingekho izinkinga emgodleni wesibeletho noma we-thoracic, njll).
9. Ivula uhlelo lwezinzwa lwe-parasympathetic, olubhekele ukuphumula. Phela, kwenzekani lapho senza i-handstand? Ukwanda kwengcindezi ye-intracranial. Lapha umzimba "uvuka" futhi uqala inqubo yokuzilawula. Uqala ukusiqinisa idolo, ethi konke kuhamba kahle, abukho ubungozi. Kungakho, lapho siphuma kulesi simo, kuba nomuzwa omnandi wokujabula, ukuphumula. Isistimu yezinzwa ye-parasympathetic ivuliwe emzimbeni.
10. Ikhulula ukungezwani kwemizwa, ingcindezi nokukhathazeka.
11. Kuqinisa umsebenzi wamaphaphu, lokhu kusivikela ekukhwehleleni nasemphinjeni.
12. I-Sarvangasana iyindlela enhle yokuvimbela umkhuhlane kanye ne-SARS, ngoba ngesikhathi sokuqaliswa kwayo, ukunikezwa kwegazi entanyeni, emphinjeni, ebusweni kuyanda, futhi ukumelana komzimba kuyanda.
13. Igcwalisa ngamandla, ikhulula ukukhathala, ukuqwasha.

Ukulimaza umzimba

Uma ungaqiniseki ngempilo yakho, sincoma ngokuqinile ukuthi uthintane nodokotela ngaphambi kokwenza kahle le asana. Qiniseka ukuthi awuyena omunye walabo contraindicated ukwenza ukuma ehlombe. Ngakho, contraindications for Sarvangasana:

• ukwanda kwengcindezi ye-intracranial
• ukwanda kwengcindezi ye-intraocular
• iqembu le-retinal
• ama-hernias, ama-protrusions esifundeni somlomo wesibeletho (kunethuba lokulimaza isimo ngokungena nokuphuma ku-asana)
• ukulimala komgogodla wesibeletho
• ukulimala kwengqondo ebuhlungu
• izifo zenhliziyo, isibindi kanye nobende
• imivimbo yangaphambili

Kukhona nemikhawulo yesikhathi:

• ubuhlungu bentamo nehlombe
• isisu esigcwele namathumbu
• ukucasuka kwesisu
• Ikhanda elinamandla
• otitis, sinusitis
• ukukhathala ngokomzimba
• umzimba ongalungiselelwe
• ukukhulelwa (kungenzeka kuphela ngaphansi kokuqondisa komfundisi onekhono)
• ukuya esikhathini kwabesifazane

Indlela yokwenza i-birch pose

QAPHELA! Incazelo yokuzivocavoca inikezwa umuntu onempilo. Kungcono ukuqala isifundo nomfundisi ozokusiza ukwazi ukuqaliswa okulungile nokuphephile kokuma kwehlombe. Uma uzenza ngokwakho, bukela ngokucophelela isifundo sethu sevidiyo! Ukwenza okungalungile kungase kube yize futhi kube yingozi ngisho nasemzimbeni.

Isinyathelo ngesinyathelo sokwenza inqubo

Isinyathelo 1

Salala ngomhlane. Sihambisa izandla zethu ngemuva kwamakhanda ethu, sibeke imilenze yethu ngemuva kwamakhanda ethu futhi sehlise izinyawo zethu ezintendeni zezandla zethu (Halasana - Plow pose).

Isinyathelo 2

Sizama ukuzungeza ngemuva, siqondise umsila phansi. Sizwa ukuthi isisindo somzimba sishintsha kanjani kusuka esifundeni somlomo wesibeletho eduze kwe-lumbar. Sihlala kulesi sikhundla isikhashana, ake emuva ukujwayela.

Qaphela! Imilenze ingase igobe kancane emadolweni. Kodwa kancane kancane zama ukuwaqondisa.

Isinyathelo 3

Uma usulungele isinyathelo esilandelayo, hambisa izandla zakho ngemuva bese uzihlanganisa ekukhiyeni okuqinile. Khomba isisu nesifuba ngasesilevini naphambili, futhi izinyawo zakho zisondele eduze kwekhanda, uqondise ithambo lomsila phezulu. Lokhu kunyakaza okubili okuphambene kudonsa umgogodla phezulu.

QAPHELA! Sizama ukungayincini intamo, kodwa kunalokho siyelule, silandela phezulu kwekhanda phambili.

KUBALULEKILE!

Njengoba kulesi sikhundla kunomphumela oqinile esifundeni somlomo wesibeletho, akukho cala lapho siphendulela ikhanda lethu ngapha nangapha. Uma ukuthola kunzima ukuphefumula, kulokhu, zama ukudonsa isifuba sakho phezulu!

Isinyathelo 4

Ngokuqhubekayo. Sithwala izandla zethu ngemuva, siphumule phansi ngezindololwane, futhi, sizisiza ngezintende zezandla zethu, siphakamise imilenze yethu phezulu (ngabanye ngesikhathi - kulula). Ngesikhathi esifanayo, sicindezela amahlombe ethu phansi. Isisu nesifuba kuphinde kuqondiswe esilevini. Futhi sibuyisela imilenze yethu kancane - ukuze umugqa owodwa oqondile wakheke kusukela emahlombe kuya ezinyaweni.

Silungisa lesi sikhundla futhi sibambe imizuzu emithathu kuya kwemihlanu.

QAPHELA! Abaqalayo ku-yoga bazokwanela umzuzu owodwa, noma imizuzwana engama-30. Kodwa ngaso sonke isikhathi ukwandisa isikhathi esichithwa ku-asana.

Isinyathelo 5

Sishiya asana. Sikwenza ngezigaba. Okokuqala, yehlisa kancane kancane imilenze ngemuva kwekhanda.

Isinyathelo 6

Bese sisakaza izintende zethu ebubanzini bombhoxo futhi kancane kancane - i-vertebra nge-vertebra - yehlisa umhlane wethu phansi. Sizama ukugcina imilenze eqondile ngemisipha yesisu.

QAPHELA! Liphansi igama elingukhiye. Asijahile, sishiya i-birch kahle futhi ngokucophelela.

Isinyathelo 7

Lapho umhlane ophansi ucindezelwa ngokumelene ne-mat, siyilungisa kule ndawo futhi siqhubeka nokwehlisa imilenze yethu phansi. Uma sizwa ukuthi i-back back iqala ukuphuma, siguqa amadolo bese siwalula kuphela. Ngakho sinxephezela umthelela endaweni yomlomo wesibeletho.

Ukulungisa Ukuma:

• Isisindo somzimba sisemahlombe kuphela!
• Umphimbo akufanele ucindezelwe (ukukhwehlela, ukungakhululeki entanyeni nasekhanda kubonisa ukuthi isisindo somzimba asibekwa emahlombe, kodwa entanyeni)
• Isilevu sithinta isifuba
• Izindololwane zisondelene ngangokunokwenzeka
• Amahlombe asuke ezindlebeni
• Izinyawo ndawonye
• Ukuphefumula kancane futhi kujule
• Sithatha i-pose ngokushelela, ngaphandle kokuqhaqhazela. Futhi futhi uphume kukho
• Ubuhlungu bentamo nangaphansi abumukelekile. Uma kwenzeka noma yikuphi ukungakhululeki, sisuka eBerezka

Indlela yokwenza ukuma kwehlombe kube lula

Iphuzu elibaluleke kakhulu! Ukuze lezi zimo ezilandelayo zingenzeki uma wena

• phefumulela phezulu
• ubuhlungu obukhulu entanyeni
• izinyawo azifiki phansi (ngeHalasan)

sikweluleka ukuthi usebenzise ingubo evamile. Kwabaqalayo, lesi ngokuvamile isincomo esiyisibopho. Ngakho-ke, sigoqa ingubo ngezine ukuze kuthi lapho silula, amahlombe amahlombe alale emaphethelweni engubo, futhi ikhanda libe phansi. Ngakho, intamo izolenga emgqeni, ngeke "iphule". Uma ingubo eyodwa inganele, sithatha enye ingubo, futhi enye. Uze uzizwe ukhululekile. Sithola umkhawulo wombhoxo ngamahlombe ethu, qiniseka ukuthi intamo inwetshiwe (ungazisiza ngisho nalokhu: welula intamo yakho) bese uphonsa imilenze yakho ngemuva kwekhanda lakho. Bese kuthi-ke yonke into, njengoba kuchazwe ngenhla, ngendlela yokwenza isinyathelo ngesinyathelo.

Isinxephezelo asana for Beryozka

Ukuze ukhulule isifunda somlomo wesibeletho, siphumule - sikweluleka ukuthi wenze i-asana yokunxephezela ngokushesha ngemva kokuma kwehlombe. Lesi yisimo sePisces - Matsyasana.

Isinyathelo ngesinyathelo sokwenza inqubo

Isinyathelo 1

Lala kumata, imilenze iqonde. Siphakama ngezindololwane zethu, siziphumuze phansi futhi siphakamise isikhungo sesifuba phezulu, siqondise umqhele phansi.

Isinyathelo 2

Abeke ikhanda kumata. Siqhubeka siphusha ngamandla phansi ngezandla zethu futhi siphushela isifuba phezulu ngemisipha yangemuva. Sizwa umfutho ngemuva, osuka ezandleni uye phakathi kwesifuba.

Qaphela! Futhi nakuba umi ekhanda lakho, akufanele kube khona ukungezwani entanyeni. Isisindo sihlala ezindololwaneni.

Isinyathelo 3

Ubani olungele ukuya phambili, ngokujulile - zama ukuphakamisa imilenze eqondile phezulu kwama-degree angu-45 kulesi sikhundla. Kanye nemilenze, isifunda se-thoracic siyakhuphuka. Selula izingalo zethu emgqeni wemilenze. Futhi sibambe lesi sikhundla imijikelezo eminingana yokuphefumula. Asiwubambi umoya!

Isinyathelo 4

Siphuma endaweni ngezigaba. Okokuqala, yehlisa kancane imilenze nezingalo. Sibe sesibeka ikhanda phezu komata. Sehlisa isifuba. Bese sibeka izintende ngemuva kwekhanda bese sidonsela isilevu esifubeni.

Ukuphumula.

I-Yoga Newbie Amathiphu

1. Ake sixoxe ngakho futhi. Thatha isikhathi sakho ukuze ufunde kahle le asana. Uma ungakakulungeli noma ukwenze okungalungile, i-Sarvangasana izolimaza kuphela. Futhi lokhu akulona ihlaya. Kungaholela ekulimaleni okubi kakhulu komgogodla womlomo wesibeletho. Asihlosile ukukwethusa - ukukuxwayisa kuphela. Yiba nesineke, qala ngokuzivocavoca ukuqinisa imisipha yangemuva, i-abs, imilenze.
2. Kwaphinda lokho. Wazi kanjani ukuthi usulungile? Uma usufunde kahle izimo ezilula futhi usunonyaka noma emibili wenza i-yoga, ungaqala. Kepha noma kunjalo - ngemuva kokwenza ngokuzethemba i-Pose yePlow (Halasana). Kube ngosizo lwayo ukuthi singene esitebeleni sehlombe siphume kule asana. Ngakho-ke, ukhiye wekhodi wokufunda kahle i-Sarvangasana yi-Plow pose.

Sithemba ukuthi okokufundisa kwethu kwevidiyo nendlela yesinyathelo ngesinyathelo sokwenza i-Sarvangasana kuzoba usizo kuwe. Ukuzijwayeza okuhle!