Ukuma kwe-yoga yejuba
Wonke amantombazane e-yoga athanda ukuthwetshulwa e-juba pose. Phela, lena i-asana enomusa kakhulu! Futhi ngesikhathi esifanayo, akulula kakhulu. Masimazi: funda ngezinzuzo zayo kanye nezindlela ezifanele

Asana for advanced! Ngaphambi kokuba uze kuye, udinga ukusebenza ekuvuleni amalunga e-hip, imisipha yemilenze nangemuva. Kodwa ukuza endaweni yejuba ku-yoga kuyadingeka. Le asana, nakuba kungelula ukuyenza, ine-contraindication engathi sína, inezakhiwo ezizuzisayo eziyingqayizivele!

Isibonelo, iphelele kulabo abahlezi kakhulu emsebenzini noma ukuma. Singena ebhizinisini futhi sikhohlwe ngokuphelele ukuthi umgogodla oguquguqukayo kanye nesifunda esikhululekile se-lumbosacral kuyisihluthulelo sempilo yethu nentsha. Kwanele ukwenza i-pigeon pose imizuzu eminingana nsuku zonke, njengoba le nkinga izoxazululwa.

Igama lesiSanskrit lale asana lithi Eka Pada Rajakapotasana (Kapothasana ngamafuphi). I-Eka ihunyushwa ngokuthi "eyodwa", pada - "umlenze", i-capota - "ijuba". Igama elithi “raja” laziwa yiwo wonke umuntu, liyinkosi. Kuvela: i-pose yejuba lasebukhosini. Nice asana! Impela ufana nenyoni eyaziwayo, eshwabene kancane, kodwa ezibambe ngesizotha, ezidla, isifuba sibheke phambili.

Izinzuzo zokuzivocavoca

  1. Umsebenzi oyinhloko we-pigeon pose ukudalulwa okuphelele kwamalunga e-hip, ukulungiselela i-asanas eyinkimbinkimbi. Isibonelo, endaweni ye-Lotus (ukuthola imininingwane eyengeziwe ngalesi sikhundla, bheka isigaba sethu).
  2. I-Asana yelula yonke indawo yangaphambili yomzimba: amaqakala, ama-hips, i-groin, isisu, isifuba, umphimbo.
  3. Iyalula, yenze imisipha ye-hip flexor ibe yinde.
  4. Ikhulula i-sacrum, yingakho le asana iwusizo kakhulu kubantu okufanele bahlale kakhulu, bahambe noma bame kakhulu, isibonelo, abasizi bezitolo. Ezikhundleni ezinjalo, ukungezwani kuqoqa ku-sacrum. Ukuma kwejuba kulithwebula kahle.
  5. Ithuthukisa ukuguquguquka komgogodla. Iyanwebeka, iyandise, yondle zonke izicubu zomgogodla.
  6. Iqinisa imisipha yangemuva futhi ithuthukise ukuma.
  7. Iqinisa imisipha yemilenze nemisipha yesisu.
  8. Avule isifuba nebhande lehlombe.
  9. Ithuthukisa ukujikeleza kwegazi ezithweni ze-pelvic, umgodi wesisu.
  10. Inomphumela onenzuzo ekusebenzeni kwesistimu ye-genitourinary.
  11. Ivuselela ukusebenza kahle kwezinhlelo zokuzala, ze-endocrine kanye nezinzwa zomzimba
  12. I-Asana iphinde ivimbele izifo ze-thyroid.
bonisa okuningi

Ukulimaza umzimba

Ukwenza i-pigeon pose ku-contraindicated ku:

  • ukulimala emhlane;
  • ama-disc intervertebral kanye ne-lumbosacral;
  • umgogodla wesibeletho;
  • amalunga amadolo namaqakala;
  • nomfutho wegazi ophansi noma ophezulu.

Ngokuqapha - ngesikhathi sokukhulelwa kanye ne-migraine.

Indlela Yokwenza I-Dove Pose

QAPHELA! Incazelo yokuzivocavoca inikezwa umuntu onempilo. Kungcono ukuqala isifundo nomfundisi ozokusiza ukwazi ukusebenza kahle nokuphephile kwe-pigeon pose. Uma uzenza ngokwakho, bukela ngokucophelela isifundo sethu sevidiyo! Ukwenza okungalungile kungase kube yize futhi kube yingozi ngisho nasemzimbeni.

Isithombe: amanethiwekhi omphakathi

Isinyathelo ngesinyathelo sokwenza inqubo

Isinyathelo 1

Sikweluleka ukuthi ufake lesi sithombe kusuka endaweni yeNja nge-muzzle phansi (indlela yokwenza le asana, bheka isigaba sethu).

Isinyathelo 2

Phakamisa umlenze wesokudla phezulu bese welula ngemuva komlenze.

Isinyathelo 3

Bese "sinyathela" ngedolo elingakwesokudla entendeni yesandla sakho sokunene. Sithatha unyawo lomlenze wesokudla ngakwesobunxele - ukuze i-angle emadolweni ibukhali.

Isinyathelo 4

Sihambisa umlenze wesokunxele kancane emuva ukuze sikwazi ukusuka ku-patella eduze nobuso bethanga. Futhi sigoqa unyawo lwesokunxele onqenqemeni lwangaphandle, ukuze i-pelvis yakho ibe sesimweni esivaliwe, futhi womabili amathambo e-iliac (amakhudlwana ku-pelvis) aqondiswe phambili.

QAPHELA! Uma wenza konke ngendlela efanele, kuyoba lula futhi kukhululeke ngawe ukuthi uhlale phansi ne-pelvis yakho phansi ukuze zombili izinqe zithinte phansi.

Isinyathelo 5

Isikhundla sokuqala se-pigeon pose senziwe ngezingalo eziqondile. Kuyasiza ukuvula, ukuqondisa nokujwayela lesi simo.

Isinyathelo 6

Uma usulungele ukuya phambili, ningashintshana ngokubeka izindololwane zakho phansi. Okokuqala kwesokunxele, bese kwesokudla bese uhlanganisa izandla ekhiyeni. Kulesi sikhundla, sehlisa ibunzi lethu phezu kwabo. Futhi futhi, zivumele ukuthi ujwayele futhi uphumule.

Isinyathelo 7

Manje selula ngokugcwele izingalo zethu phambili futhi sehlise isisu sethu endaweni yangaphakathi yethanga.

QAPHELA! Sizama ukungena emthambekeni hhayi ukusuka esifundeni se-thoracic, kodwa kusuka ekubambeni emhlane ophansi. Khona-ke i-asana izokwenziwa ngendlela efanele.

Isinyathelo 8

Phuma ngokucophelela ku-asana futhi ukwenze ngakolunye uhlangothi. Khumbula ukuthi ngesikhathi sokuqaliswa kwayo akufanele kube khona ubuhlungu nokungakhululeki.

Indlela yokunciphisa ukuma kwejuba

Uma unomuzwa wokuthi kunzima kuwe ukwenza i-asana kunguqulo yayo ephelele, ungabeka uhlobo oluthile lokuphakama ngaphansi kwesinqe sakho sokunene (isitini, ingubo yokulala ngisho nomcamelo). Kulesi sikhundla, i-pelvis izokhuphuka, futhi kuyoba lula kuwe ukuphumula. Futhi lokhu kubaluleke kakhulu. Phela uma ushubile uzozibamba ungayeki ujule.

Kubantu abanamadolo amabi, lesi sikhundla singase singatholakali. Sikweluleka ukuthi uhambise unyawo lwakho phambili kancane ukuze i-engeli emadolweni yakhe ama-degree angu-90. Futhi yenza i-asana futhi ngengubo noma ngesitini. Kumele kube nendlela ephusile kukho konke.

Iba nomkhuba omuhle!

shiya impendulo