Bow ukuma ku-yoga

Kukhona i-asanas ekhululekile ku-yoga, kodwa kukhona, ukuyibeka ngobumnene, hhayi kakhulu. Uyaphotha futhi uzungeza umata, uhlehlisa umsebenzi, futhi ... usahlala phansi. Ngemuva kwakho konke, lokho ongafuni ukukwenza, njengomthetho, udinga kakhulu. Esinye isimo esinjalo ku-yoga yi-bow pose, i-Dhanurasana. Ake sikhulume ngezinzuzo zayo, ukulimala kanye nendlela efanele yokubulawa!

Izinzuzo zokuzivocavoca

1. I-Dhanurasana ibhekisela ekumeni kwe-yoga okubuyisela ukuguquguquka komgogodla, ngakho-ke ukwandisa ubusha. Ngakho-ke izici ezinjalo ezinhle ngokusebenza okuvamile kwe-bow pose, njengokuqeda ukuqina, umkhuba wokugoba. Ngokuhamba kwesikhathi, ukuma kuyathuthuka, indawo ye-uXNUMXbuXNUMXbthe collarbones inwetshiwe.

2. I-Asana isiza ukubhekana nokukhubazeka kweqolo. Isibonelo, ngokususwa kwe-vertebrae, kodwa kulokhu, udinga ukukwenza kuphela ngaphansi kokuqondisa komelaphi we-yoga!

3. Iqinisa imisipha yangemuva nezingalo, ivula amalunga ehlombe.

4. Inikeza ukubhucungwa okumangalisayo kwenhliziyo nazo zonke izitho zomgodi wesifuba. Ithuthukisa ukusebenza kwamaphaphu. Bayanda ngevolumu, okusho ukuthi ukukhwehlela okuhle, i-bronchitis nezinye izifo zamaphaphu.

5. Isibindi nezinso nazo ziyabhucungwa. Ivuselela umsebenzi wezindlala ze-adrenal kanye nama-pancreas.

6. I-Asana ithonisela izitho zesisu. Ukugeleza kwegazi okwengeziwe kuqala ukuya kubo, lokhu kunomphumela onenzuzo ekusebenzeni kwesisu namathumbu. I-bow pose ithuthukisa umshini wokunyathelisa futhi ikhulule okhalweni lokudlulela. Qaphela lokhu!

7. Iphinde ithuthukise ukusebenza kobuchopho, njengoba ngesikhathi sokuzivocavoca kugcwele umoya-mpilo.

8. I-Asana ikhokhisa ngamandla kanye nokuzethemba. Ngisazokwenza! Akuwona wonke umuntu ozokwazi ukugoba emhlane ongezansi kanjalo!

KUBALULEKILE!

Wonke ama-asanas angemuva enza kusebenze isimiso sethu sezinzwa. Zibandakanya indawo yezindlala ze-adrenal, futhi lolu uhlelo lwethu lwe-adrenaline. Umzimba uvula isimiso sezinzwa esinozwela, okwandisa umsebenzi wenhliziyo. Ngakho-ke, kungcono ukuthi ungenzi i-asana ngaphambi kokulala. Futhi ngokuqapha kufanele kwenziwe ezigulini ezinomfutho wegazi ophakeme - abantu abanomfutho wegazi ophakeme.

Isithombe: amanethiwekhi omphakathi

Ukulimaza umzimba

1. Ngakho-ke, i-bow pose akufanele yenziwe iziguli ezinomfutho wegazi ophezulu. Kodwa futhi, kungani kungenjalo? Ngaphansi kokuqondisa komfundisi onolwazi, kungenzeka, kodwa ngokucophelela kakhulu, futhi uma i-asanas yesinxephezelo ifakiwe kusethi yokuzivocavoca. Lezo zimo ezingakhulisi ingcindezi - kodwa, ngokuphambene nalokho, zijwayele.

2. I-bow pose iphikisana nalabo abane-hernia ne-protrusion esifundeni se-lumbar.

3. Labo abanokungasebenzi kahle kwendlala yegilo.

4. Isilonda esiswini noma se-duodenum.

5. I-bow pose akufanele yenziwe ngesikhathi sokukhulelwa.

Indlela yokwenza i-bow pose

QAPHELA! Incazelo yokuzivocavoca inikezwa umuntu onempilo. Kungcono ukuqala isifundo nomfundisi ozokusiza ufunde i-bow pose efanele futhi ephephile. Uma uzenza ngokwakho, bukela ngokucophelela isifundo sethu sevidiyo! Ukwenza okungalungile kungase kube yize futhi kube yingozi ngisho nasemzimbeni.

Isinyathelo ngesinyathelo sokwenza inqubo

Isinyathelo 1

Lala ngesisu, guqa amadolo akho. Phakamisa ama-shins akho phezulu, beka izandla zakho ngemuva kwakho bese ubamba amaqakala akho ngazo.

QAPHELA! Ukuthwebula kusuka ngaphandle

Isinyathelo 2

Sithatha umoya ojulile futhi ngokukhipha umoya sigoba ngangokunokwenzeka, siphakamisa i-pelvis nesifuba kusuka phansi. Sithatha ikhanda emuva ngangokunokwenzeka.

QAPHELA! Izimbambo namathambo e-pelvic akufanele athinte phansi. Isisindo somzimba sisesiswini.

Isinyathelo 3

Sihlala kulesi sikhundla isikhathi eside ngangokunokwenzeka.

• Kwabaqalayo, kuhle uma kusuka kumasekhondi angama-20 kuye kumzuzu ongu-1.
• Kulabo asebezilolonge isikhathi eside, sikweluleka ukuthi ujule i-asana. Ukuze wenze lokhu, udinga ukubamba izandla zakho hhayi emaqakaleni, kodwa kuma-shins!

Isinyathelo 4

Ngokukhipha umoya, khulula amaqakala futhi, kancane ngangokunokwenzeka, zehlise kucansi bese uphumule.

QAPHELA! Ngemva kokwenza ukuchezuka okujulile okunjalo, kungcono ukunxephezela ngendlela yethambeka. I-pose yengane ilungele lokhu, izonikeza imisipha yangemuva ukuphumula okukhulu nokuphumula.

Ingabe kuyadingeka ukubekezelela ukungakhululeki ngesikhathi se-asana?

Kukhona ukungakhululeki esingabhekana nakho. Futhi kukhona okungafanele kubekezelelwe. Masiwuqonde lo mehluko.

Kungani ukungakhululeki kunikezwa ku-yoga lapho kwenziwa i-asanas? Ukuze silahle okwamanje kukho konke okungaphandle futhi sigxile emizweni yangaphakathi. Ngakho-ke asikhululekile ku-asana. Kulo mzuzu, sixhuma umoya, siphefumule ngokujulile, siphumule. Futhi lokhu kuphumula kukuvumela ukuthi "uhambe" ujule ku-asana. Lokhu okuyigugu kakhulu! Kukhona ngisho nento enjengokuthi “ukuphefumula kahle.” Uma sinomuzwa wokuthi ngokuphefumula ukuma kuyakhululeka - ngisho nokuzwa okumnandi okunjalo kuphakama emzimbeni - khona-ke sibamba isikhundla. Kwakuwukungakhululeki okwakumelwe kubekezelelwe ingxenye yomzuzwana, futhi kwabonakala kunqotshiwe.

Kodwa uma ukungakhululeki kuphuma ku-asana, kuba buhlungu, kufanele ubekezele - lokhu kuyinkomba eqondile yokuphuma ku-asana. Yenza kube lula, noma phuma ngokushesha. Kuphela ngokushelelayo kakhulu, ngaphandle jerks engadingekile.

Abesifazane futhi kudingeka bakhumbule ukuthi ama-backbends ngezinye izikhathi abuhlungu ukwenza ngokuqondile ngezinsuku ezibucayi. Zinakekele, ungacindezeli kakhulu.

Isithombe: amanethiwekhi omphakathi

Amathiphu Osaqalayo we-Bow Pose

1. Esimeni sokugcina, ungasakazi amadolo akho emaceleni. Kodwa! Uma usanda kuqala ukuphakamisa imilenze yakho, khona-ke kungcono ukuthi ungacindezeli amadolo akho. Uzothola kunzima ngenye indlela ukuwaphakamisela phezulu. Kuphela lapho imilenze iphakeme ngangokunokwenzeka, qala ukunciphisa kokubili okhalweni, amadolo, namaqakala.

2. Uma izandla zakho zingakafiki emaqakaleni, sebenzisa ibhande. Kodwa le ndlela iyinkemba esika nhlangothi zombili. Yebo, ibhande lizokusiza ukuthuthukisa ukuguquguquka komgogodla wakho, kodwa lizokwenza buthaka umphumela oyinhloko we-pose.

3. Ama-asanas asizayo kulo msebenzi, okuholela kuwo, yilezi:

• ukuma kwe-cobra,
• ukuma kwesikhonyane noma intethe,
• ukuma kwengwenya.

Kungcono ukuqala nabo, bese uzofika ku-bow pose ngokwemvelo. Umzimba wakho uzobe usulungile.

4. Ngenkathi use-asana, ungaphakamisi amahlombe akho ezindlebeni zakho! Futhi qiniseka ukuthi ikhanda alihlehli. Lokhu ukwephulwa okukhulu kwe-asana. Ikhanda kufanele libe isandiso somgogodla. Mbambe!

5. Naka imilenze yakho! Bangamandla akho okushayela, njengoba i-torso kufanele iphakanyiswe hhayi ngokungena kwemisipha yangemuva, kodwa ngokuqondisa imilenze ngamandla.

6. Ngenkathi usendaweni, cabanga ukuthi i-torso yakho nemilenze ingumzimba womnsalo. Nezandla ziyintambo yomnsalo eluliwe. Futhi umsebenzi wakho ukudonsa umnsalo ngendlela efanele futhi enhle ngangokunokwenzeka! Lokhu kuzokusiza ukuthi ubambe isikhundla sakho futhi wenze i-arch ilingane.

Iba nomkhuba omuhle!