Ukuma kwenja ye-yoga ebheke phansi

I-Dog Facing Dog Pose ingenye ye-asanas eyisisekelo. Ama-yogi anolwazi ayithola iphumelela kakhulu futhi kulula ukuyifunda. Kodwa kwabaqalayo, ekuqaleni kuyoba oh, akulula kanjani. Kodwa asizimisele ngokukwethusa. Ngokuphambene nalokho, kungcono ukuhlaziya ngokushesha amaphutha ajwayelekile futhi uqonde indlela yokwenza i-asana ngendlela efanele.

Isho ukuthini i-asana "inja ibheke phansi" ku-yoga

Igama lesiSanskrit leNja Ebheke Phansi ngu-Adho Mukha Svanasana. I-Adho mukha ihumusha ngokuthi "ubuso phansi" futhi shvana isho "inja". Ngakho igama. I-pose, ngempela, ifana nenja, ekhululekile futhi ejabule ukwelula. Le asana nayo ibukeka njengonxantathu. Kuzodingeka ucabange ukuthi wakhe intaba enemithambeka emibili ngisho nesiqongo ku-coccyx. Lesi siqhathaniso sizokusiza!

Njengoba sesishilo, u-Adho Mukha Svanasana ungenye yezindlela ezifanele kakhulu zokuma. Iphinda izikhathi eziningana ekilasini ngalinye futhi iyingxenye yokuzivocavoca okudumile kwe-Surya Namaskar. Abasaqalayo bazodinga isikhathi nesineke ukuze babe yingcweti Inja Ebheke Phansi. Kodwa ama-yogi athuthukile akwenza ngokuzenzakalelayo, ngaphezu kwalokho, ayakwazi ukuphumula kulesi sikhundla. Kunzima ukukukholwa? Kodwa kunjalo ngempela. Futhi ngokuhamba kwesikhathi, uzokwazi ukuphumula kuwo, into esemqoka ukwazi kahle inqubo yokubulawa efanele.

Izinzuzo zokuzivocavoca

1. Njenganoma iyiphi i-asana ehlanekezelwe (lapho i-pelvis iphakeme kunekhanda), inikeza ukuthutheleka kwegazi elisha ekhanda. Lokhu kubaluleke kakhulu futhi kuwusizo: amangqamuzana obuchopho avuselelwa, ibala liyathuthuka. Ekuphileni okuvamile, asamukeli isikhundla esinjalo (ukugeza phansi, uma kuphela), ngakho-ke zama ukufaka le asana emakilasini akho.
2. Enye ye-asanas embalwa elula ingemuva yemilenze kahle (esingenzi futhi ekuphileni kwansuku zonke). Ikwenza lokhu ngobumnene nangokungenabuhlungu, into esemqoka ukungadonsi lutho ngomzamo omkhulu. Yiba nesineke ngomzimba wakho. Yenza lo msebenzi ngokushelela, ukwandisa ukwelula ngokuphindaphindiwe.
3. Inweba umgogodla. Wake wayizwa inkulumo ethi “Izingane ziyakhula, abantu abadala bayakhula”? Futhi lokhu kuyiqiniso: phakathi neminyaka, umgogodla womuntu uhlala, uyancipha kancane, ama-clamps avela, futhi amandla abalulekile awasakwazi ukugeleza ngokukhululekile eduze kwekholomu yomgogodla. Futhi ukuma Kwenja Ebheke Phansi kwelula umgogodla kahle kakhulu, kubuyisele ubusha bawo namandla.
4. Ivula isifuba, esibaluleke kakhulu "kubantu basehhovisi". Qaphela ukuthi uhlezi kanjani? Ingabe uyaslouching? Ingabe isifuba sakho siqinile? Futhi lokhu akufanele kube. Ukusebenza njalo kwale asana kususa lokhu kungezwani, kuqondisa umhlane nesikhala phakathi kwamahlombe ehlombe!
5. Isusa ama-clamps endaweni yomlomo wesibeletho, nayo ebaluleke kakhulu. Uma i-pose yenziwe ngendlela engalungile, ngokuphambene nalokho, lezi zibopho zizoqina kuphela. Naka lokhu ngokukhethekile!

Kungani enye indlela "Inja Ebheke Phansi" iyisimo esihle kakhulu:

• Yehlisa izinhlungu emhlane ophansi, entanyeni (kungani lokhu kwenzeka, usuvele waqonda)
• Welula imisipha, imilenze, izingalo nomhlane
• Yenza izandla zibe namandla
• Ithuthukisa ukusebenza kwamaphaphu, efanele isifuba somoya - Amasaji izitho zangaphakathi
• Kuthuthukisa ukugaya
• Kujwayela ukulala nokucindezeleka okuncane

Ukulimaza umzimba

Ngubani contraindicated in the pose "Downward Dog"? Noma ubani oke waba nokulimala kwengqondo okubuhlungu, abantu abanomfutho wegazi ophakeme nabakhubazekile

amalunga ezihlakaleni (arthritis, arthrosis). Akunconywa futhi ukwenza i-asana yekhanda elibuhlungu, ekukhulelweni sekwephuzile nangezinsuku zomjikelezo wokuya esikhathini.

Indlela yokwenza ukuma kwenja ebheke phansi

Manje sizohlaziya nawe ukuthi ungayenza kanjani le asana ngendlela efanele, kanye namaphutha ajwayelekile abaqalayo abangawenza.

Ngakho, inqubo yokwenza:

QAPHELA! Incazelo yokuzivocavoca inikezwa umuntu onempilo. Kungcono ukuqala amakilasi nomfundisi. Uma uzenza ngokwakho, bukela ngokucophelela isifundo sethu sevidiyo! Ukwenza okungalungile kungase kube yize futhi kube yingozi ngisho nasemzimbeni.

Indlela enemininingwane yokwenza "Inja ibheke phansi"

Isinyathelo 1

Okokuqala, ake sibone ukuthi yiliphi ibanga okufanele libe phakathi kwezinyawo nezintende zezandla zakho. Ukuze senze lokhu, sinciphisa amadolo ethu phansi, izinqe - ezithendeni futhi sifinyelele phambili ngezandla zethu. Siqondisa amehlo ethu phakathi kwezintende.

Isinyathelo 2

Izintende zihlukene ngobubanzi bamahlombe iminwe ibheke phambili, amadolo nezinyawo nazo zihlukene ngobubanzi bamahlombe, izinqulu nezingalo zibheke phansi.

QAPHELA! Ngokushesha cindezela izandla zakho phansi! Sinomuzwa wokuthi intende yesandla sonke icindezelwe, ikakhulukazi amaphedi ngaphansi kweminwe yenkomba.

Isinyathelo 3

Siphakama futhi sidlulisele isisindo somzimba phambili, sishintsha izinzwane. Sithatha umoya futhi njengoba sikhipha umoya siphusha ngezandla zethu, silule ngemuva kwe-pelvis emuva.

Isinyathelo 4

Siqala ukuklebhula amadolo ethu kusukela phansi futhi siphakamise i-pelvis phezulu kuze kube yilapho uzwa ukuthi umhlane wakho usuqondile futhi mude.

Isinyathelo 5

Uma uzizwa sengathi ungakwazi ukuphakamisa izithende zakho phezulu nakakhulu, yenza kanjalo futhi uqondise amadolo akho nakakhulu. Zama ukusunduza izandla zakho ziqine ukusuka phansi bese welula ngemuva kwe-pelvis emuva naphezulu.

Isinyathelo 6

Khiya kule ndawo. Futhi lapho uzizwa ulungile, yehlisa izithende zakho phansi.

QAPHELA! Uma izithende zakho zingawi, kulungile. Ngakho-ke ubashiya bephakanyiswe kancane. Siyakuqinisekisa ukuthi ngesinye isikhathi umkhuba wakho uzojula - futhi izithende zakho zizowa ngokuthula.

Isinyathelo 7

Vala umoya kancane! Isifuba sinwebeka ezinqulwini, ingemuva eliphansi ligoba, umsila welula uye esibhakabhakeni. Isisu sinwetshiwe, sikhululekile.

QAPHELA! Ukubuka kuqondiswe phansi. Ungaliphakamisi ikhanda lakho - ngaphandle kwalokho intamo iyaqina futhi ukugeleza kwegazi ekhanda kuyaphazamiseka.

QAPHELA! Qiniseka ukuthi awuyicindezeli intamo yakho ngamahlombe akho! Ukuze wenze lokhu, ungakwazi ukugoqa phambili kancane, ubuyisele amahlombe akho, uqondise amakhwapha ezindlebeni zakho, futhi uphinde uzibuyisele emuva ngezandla zakho.

Isinyathelo 8

Futhi lapho uqeda le asana, hambisa isisindo somzimba wakho phambili, uguqe phansi, izinqe zilale ezithendeni zakho. Kulesi sikhundla (i-pose yengane) siphumula imizuzwana embalwa.

Isikhathi se-Asana: qala ngomzuzu ongu-1, ulethe umsebenzi ube yimizuzu emi-2-3.

Amaphutha Aziwa Kakhulu

Kufanele futhi sikuxwayise ngazo, ngoba usuvele uqonda ukuthi wonke umphumela omuhle we-asana ungatholakala kuphela uma kwenziwa kahle. Kunamaphutha amabili amakhulu:

1. Buyela emuva

Imvamisa, abaqalayo bazungeza iqolo. Yebo, abakwenzi ngamabomu. Lokhu kwenzeka lapho bezama ukufinyelela umata ngezithende zabo. Kodwa khohlwa ukuthi umhlane kufanele uqonde. Futhi lokhu kuyinto ebaluleke kakhulu ku-asana!

Indlela yokulungisa: Udinga ukuphakamisa izithende zakho phezulu, welule izinqe zakho ngangokunokwenzeka, guqa amadolo akho futhi uzilule emuva. Lapho ingemuva lisezingeni, ungaphinda wehlise izithende zakho phansi.

2. I-Concave emuva

Iphutha lesibili elivamile lapho ingemuva, ngokuphambene nalokho, liphenduka libe yi-concave. Lokhu kwenzeka lapho bedonswa ngamandla emuva futhi, ngenxa yalokho, behluleka ngemuva.

Indlela yokulungisa: udinga ukugoqa phambili ezandleni zakho, uphendule amahlombe akho, uqondise amakhwapha akho ezindlebeni zakho futhi welule ngemuva kwe-pelvis yakho.