Ipulangwe lokulahlekelwa isisindo kwabaqalayo

Amakhulu emijaho yemarathoni, izixuku ezinomsindo kulo lonke elaseZweni Lethu, aphonsa inselelo ngesiqubulo esithi “ziguqule ngenyanga”: futhi ibha ilawula konke lokhu! Ukuzivocavoca okuthandwa kakhulu iminyaka eminingi phakathi kwe-yogis nalabo abaphila impilo enempilo. Iheha abaqalayo ngobulula bayo obusobala: bathi, i-super asana yamavila futhi ematasa kakhulu! Ngema kuyo imizuzu emibili noma emithathu ngosuku - futhi kakade umphumela abawuchazayo: amakhilogremu engeziwe azohamba, umzimba uzoqina ngokuphawulekayo. Ngempela, ibha inconywa ukulahlekelwa isisindo nokuqinisa umzimba wonke. Kodwa akuyona yonke into ecacile kule asana! Ukufeza umphumela, kubalulekile ukuwenza NGOKUPHELELE! Futhi lokhu akulula neze. Ngaphezu kwalokho, udinga ukwazi ngakho konke ukuphikisana, mayelana namandla omthelela wayo, ngoba lokhu kuyisimo esimile, futhi asifanele wonke umuntu.

Ku-yoga, ipulangwe laziwa ngokuthi i-Chaturanga Dandasana. Kusukela kuSanskrit, elithi "danda" lihunyushwa ngokuthi induku, ilogi, "chatur" ine, "anga" izitho noma izisekelo. Uma uhlanganisa wonke amagama, kuvela ukuthi: ukuma kuzisekelo ezine. Futhi kukhona. Ngezansi sizokutshela ngokuningiliziwe indlela yokwenza ipulangwe yabaqalayo ukuze ulahlekelwe isisindo. Okwamanje, ake sibheke izici zayo ezinhle.

Izinzuzo zePlank

Ngokuyisisekelo, labo abafuna ngempela ukunciphisa umzimba beza ebha. Impela uzwile ngomfana owadlala isixuku ezweni lonke Lethu. Igama lakhe ngu-Evgeny Senkov, futhi ubiza ukwenza ibha kuwo wonke umuntu nakuyo yonke indawo. Ungumnikazi werekhodi ezweni lakithi kule asana: wema kuyo ihora elingu-1 imizuzwana engu-45! Futhi ngafika ekuzilolongeni eminyakeni embalwa edlule ngenxa yesisindo esiningi kanye nesisu esivuvukele. Uthi, bathi, wezwa endaweni ethile ukuthi ukuze ulahlekelwe isisindo ngokushesha, udinga kuphela ukuma e-bar imizuzu engu-4 ngosuku. “Kuphela” kwakuyigama elinamandla. U-Eugene wavuma ukuthi ngokokuqala ngqá wayengakwazi ukuma ngisho nemizuzwana embalwa. Kodwa umfana wayenomgomo, futhi wawufinyelela. Manje usephusha ibha kuningi.

Yiziphi ezinye izinto eziwusizo, ngaphandle kokulahlekelwa isisindo, i-asana enayo? Kukholelwa ukuthi uma umuntu eqala ukugcwalisa ibha nsuku zonke, okungenani izinguquko eziyisikhombisa ezijabulisayo zizomlinda:

1. Ukuzivocavoca kuthuthukisa isimo semisipha yangemuva, ephansi, intamo namahlombe. Lokhu kuyindlela enhle yokuvimbela ubuhlungu beqolo nentamo.
2. Iqinisa futhi ithonise izitho zesisu.
3. Iqinisa imisipha yesisu. Ipulangwe lishisa amakhalori amaningi kunokuzivocavoca kwe-ab yakudala. Lokhu kubuyela embuzweni wokulahlekelwa isisindo.
4. Yenza izingalo nemilenze kuqine.
5. Iqinisa futhi ithonise imigudu yomoya ephezulu nephansi.
6. Isusa ukugoba, yenza ukuma kube kuhle.
7. Ithuthukisa isimo sengqondo. Lapha ngithanda ukuhlala ngokuningiliziwe.

Uma uzizwa ukhathele, ukhathele, ukhathele, noma ubona ukuthi ucindezelekile, qala ukwenza ipulangwe. Yiqiniso, kulezi zifunda ezingenhla kunzima kakhulu ukuqala ukwenza izivivinyo ezijwayelekile, hhayi njenge-bar. Kodwa uma ungawaqoqi amandla akho manje, uma ungaqapheli ukuthi into engcono kakhulu ongazenzela yona ukuqala ukunyakaza nokuhamba ngendlela efanele, ungazishayela ezifundeni ezibucayi kakhulu. Ngakho-ke, ngokunqoba, imizuzwana engu-30, kodwa nsuku zonke, futhi uzobona ukuthi uzozizwa ungcono. Futhi ngemva kwalokhu kuvivinya umzimba, olunye usizo luzolandela. Khumbula, ngaphansi kwetshe eliqamba amanga futhi amanzi awahambi.

Futhi i-asana inomphumela omuhle emzimbeni wezingane! Ungakwazi ukubandakanya izingane zakho ngokuphepha emakilasini. Funda ngezansi mayelana ne-contraindication.

I-Plank Harm

Ukuzivocavoca kuvinjelwe ezimweni ezilandelayo:

• ukubhebhetheka kwezifo ezingamahlalakhona;
• nganoma yiziphi izinkinga zamehlo, ikakhulukazi ngemva kokuhlinzwa kwamehlo kwakamuva;
• nge-carpal tunnel syndrome;
• ukukhulelwa.

Indlela yokwenza ipulangwe ukuze ulahlekelwe isisindo

QAPHELA! Incazelo yokuzivocavoca inikezwa umuntu onempilo. Kungcono ukuqala isifundo nomfundisi ozokusiza ukwazi ukusebenza kahle nokuphephile kwe-pose. 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 umata ubheke phansi. Sigoba izingalo zethu nge-engeli engu-90 degrees. Futhi siyasukuma, sigxile ezimpahleni namathiphu ezinzwaneni. Izandla zihlukene ngobubanzi bamahlombe, izinyawo zakho zisemgqeni ofanayo, umzimba wonke unwetshiwe kusukela ezithendeni kuya phezulu ekhanda.

QAPHELA! Kufanele ube nomugqa oqondile. Kubaluleke kakhulu. Izinqe eziqinile zisiza ukuyigcina. Futhi uma uqondisa i-tailbone "ngaphansi kwakho", khona-ke i-back back izohamba ngokushesha ngendlela efanele.

Isinyathelo 2

Siphumula phansi ngezisekelo zentende. Iminwe ibheke phambili: ezimaphakathi ziyahambisana, ezinye zisakazwa ngokwehlukana. Izithende zihlehliswe.

Siphendulela amalunga endololwane phambili, cindezela izindololwane emzimbeni bese sizehlise. Ukuze umzimba wethu ube semaphoyintini ereferensi amane ahambisana nephansi.

Ake sihlole ukuma:

• ingemuva lilingana, aligobi noma liyindilinga;
• i-pelvis ihambisana nephansi;
• ukuqina kwemisipha yesisu;
• izindololwane nezihlakala zitholakala ncamashi ngaphansi kwamalunga ehlombe;
• i-coccyx isontekile phansi;
• imilenze kufanele iqonde futhi iqine;
• amahlombe kude nezindlebe;
• ukubheka kuqondiswe phansi, asiphakamisi ikhanda, umqhele welulelwe phambili.

Isinyathelo 3

Bamba lesi simo ngokuphefumula okulinganayo isikhathi eside ngangokunokwenzeka. Ngokuhamba kwesikhathi, sikhulisa ubude be-asana.

QAPHELA! Khumbula ezintathu HHAYI epulangeni:

1. we HHAYI phakamisa izinqa
2. HHAYI ewisa umhlane ongezansi
3. и HHAYI yehlisa isifuba ngaphansi kwezinga lezindololwane.

Ungaqinisekisa kanjani ukuthi uthola ipulangwe

Umuzwa owodwa awanele. Ipulangwe phambi kwesibuko noma uzirekhode ngevidiyo. Uma uzilolonga ejimini, cela umfundisi ukuthi alandele ukuthi uyenza kanjani le asana.

isikhathi esiholayo

Qala kusuka kumasekhondi angu-20. Lokhu kuzokwanela ngosuku lokuqala nolwesibili. Ngezinsuku ezintathu nezine, khulisa isikhathi sakho sepulangwe ngeminye imizuzwana eyi-10. Njalo njalo. Bhala uhlelo lwenyanga yonke ukuze ekupheleni kwayo, ube se-Chaturanga imizuzu emi-2-3, noma yonke emi-5!

Ukukugqugquzela, nasi isibonelo. Umngane wami u-yogi ufunda omunye wemibhalo engcwele kubha: futhi lena imizuzu engama-20. Kuvele ukuthi nsuku zonke ume endaweni yokucima ukoma imizuzu engu-20. Kupholile? Yebo kupholile. Kodwa le ndlela akuyona eyawo wonke umuntu, ikakhulukazi uma usaqala ukwenza i-yoga. Umphumela wami: yimizuzu emibili epulangeni. Fika kuleso sikhathi. Futhi uzoqaphela umphumela! Bese ubheka imizwa yakho, kukhona amandla nesifiso, wandise ukuhlala kwakho ku-asana. Noma uqhubeke ngomoya ofanayo, kodwa lokhu akufanele kakade kube ipulangwe kuphela, kodwa i-yoga complex, ezohlanganisa i-Chaturanga.

KUBALULEKILE! Qaphela umoya wakho. Ungawenzi lo msebenzi ulindile! Zama ukuphefumula kancane futhi ngokulinganayo.

Amathiphu Wabasaqalayo: indlela yokukhanyisa ipulangwe

Noma ubani oke wazama uyazi: ekuqaleni, ipulangwe alibekezeleleki ukwenza! Awekho amandla. Uyavevezela umzimba wonke. Nasi isikhathi sokungayeki, kodwa uzifundise ukunqoba, ukwenza ubuningi balokho okungenzeka.

Kodwa uma uzwa sengathi awukwazi ngisho nokuma epulangeni imizuzwana engu-20, zikhona izindlela zokwenza umsebenzi ube lula. Ngakho-ke yini oyincomayo kwabaqalayo?

• yenza ukugcizelela emadolweni, kodwa ngesikhathi esifanayo gcina i-torso iqonde ngangokunokwenzeka,
• gcizelela izindololwane lapho zihlukene ngobubanzi behlombe, futhi izintende zigoqwe zibe isibhakela. Kodwa khumbula: kulesi sikhundla, wonke umzimba kufanele welulwe emgqeni owodwa oqondile kusukela ezithendeni kuya kumqhele wekhanda.

Zama lezi zinketho. Kodwa bese udlulela kunguqulo yakudala yebha.

Indlela yokujula

Ngokuhamba kwesikhathi, umzimba wakho uzoba namandla futhi uzokwazi ukwandisa umphumela wepulangwe. Kwenziwa kanjani? Kunezindlela eziningana.

1. Ngosizo lokuphefumula. Ungakwazi ukuyelula, wenze kube kancane ngangokunokwenzeka.
2. Ngezindleko zesikhathi sokusebenza: ukwandisa futhi ukwandise.
3. Gxila ezandleni zakho hhayi ngezandla zakho, kodwa ngezibhakela zakho.
4. Gxila esandleni esisodwa. Owesibili ubeke ethangeni lakho.

Ungakwazi yini ukuhlela nsuku zonke?

Yebo ungakwazi. Ngisho nesidingo! Ku-yoga, isiyalo kanye nokulandela izibopho zomuntu kubalulekile. Sinqume ukuzinakekela: ngomzimba wethu nesimo somzwelo, ngakho-ke gcina isithembiso sakho kuwe. Ungahlala uthola isikhathi, ngisho nakushejuli ematasatasa. Imizuzu emibili kumata - futhi isimo esihluke ngokuphelele. Ngaphezu kokuzizwa okujabulisayo emzimbeni ngemva kokusebenza ngokomzimba, kukhona nokuzihlonipha: Ngikwenzile, ngingakwazi! Ngikunqobile ukukhathala kwami, ubuvila ... Kwi-yoga yaseKundalini, ngokwesibonelo, kunikezwa amasethi okuzivocavoca okufanele kwenziwe okungenani izinsuku ezingama-40. Uphuthelwe eyodwa, qala ukubala kusukela ekuqaleni. Yile ndlela isiyalo, ukubekezela kanye … nomkhuba othuthukiswa ngayo! Umkhuba wokuzithanda nokuzinakekela ngokuzivocavoca kwe-yoga.