Yima emagolini

I-panacea yazo zonke izifo - lapha, uma kafushane mayelana nezinzuzo ze-headstand. Kunombono wokuthi ngokwekhono lokuphulukisa, akanalo elilingana naye. Ake sihlaziye ngokuningiliziwe ukuthi kungani le asana inhle kangaka, indlela yokwenza kahle futhi kubani, maye, iphikisana.

Isho ukuthini i-shirshasana

Igama lesiSanskrit le-headstand lithi Shirshasana ("shirsha" lihumusha ngokuthi "ikhanda"). Ubhekwa njengendlovukazi ye-asanas, futhi kunezizathu eziningi zalokhu. Enye yama-yogi amakhulu esikhathi sethu, u-Ayengar, uthe uma ungenaso isikhathi esanele sokuzijwayeza ngokugcwele, yenza okungenani ama-asanas aguquliwe. Mayelana nokusebenziseka, bathatha indawo yawo wonke ama-yoga asanas.

Kodwa ngaphambi kokuba siqale ukukhuluma ngemiphumela ezuzisayo ye-Shirshasana, masivumelane ngalokhu: ukukwazi ukuzivivinya ngokwakho ngokwakho kuyingozi. Lokhu kufanele kwenziwe kuphela ngaphansi kokuqondisa komfundisi onekhono. Futhi kungase kuthathe isikhathi esingaphezu konyaka owodwa ngaphambi kokuba uqale ukuphumelela.

Kepha uma ungasaqali ku-yoga, futhi umzimba wakho usujwayele imithwalo, usuwazi kahle ama-asanas futhi uwenze ngokuzethemba nangendlela efanele, bukela isifundo sethu sevidiyo. Kuyo, sinikeza inqubo yokwenza umsebenzi, kanye nalawo ma-asanas azokwehlisa, akusize wenze i-Shirshasana ngaphandle kokwesaba nobuhlungu, kalula nangenjabulo.

Izinzuzo zokuzivocavoca

1. Okubaluleke kakhulu, i-headstand iletha igazi elisha ekhanda. Lokhu kusho ukuthi amangqamuzana obuchopho ayavuselelwa, ikhono lokucabanga liyathuthukiswa, ikhanda liyakhanya futhi licace. Phela, zonke i-asanas ehlanekezelwe (lapho i-pelvis ingaphezulu kwekhanda) idume ngalokhu.
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? I-headstand, njengawo wonke ama-asanas ahlanekezelwe, ishintsha ukuhamba kwamandla emzimbeni womuntu. Imayelana ne-prana ne-apana. UPrana uya phezulu, u-apana uya phansi. Futhi uma sisukuma e-Shirshasana, sivele siqondise kabusha ukuhamba kwalawa mandla bese 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 uma sibheka phansi. I-lymph ngaphansi kwamandla adonsela phansi iphinde iqale ukusebenza futhi ikhulule umzimba kubuthi obuqoqiwe.
7. Ithuthukisa imetabolism.
8. Kuhle kakhulu emikhubeni yabesifazane, kujwayelekile umjikelezo wokuya esikhathini.
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. Kukholelwa ukuthi umuntu owenza i-headstand nsuku zonke akanalo ithuba lokuthola i-ARVI nemikhuhlane.
12. Igcwalisa ngamandla, ikhulula ukukhathala, ukuqwasha.

Ukulimaza umzimba

Sincoma ngokuqinile ukuthi uthintane nodokotela ngaphambi kokuthi uqale ukwenza kahle le asana. Uma ungaqiniseki ngempilo yakho, kufanele uqiniseke ukuthi awukho phakathi kwalabo okungafanele benze i-headstand.

Ngakho, contraindications for Shirshasana:

• hernia intervertebral, protrusion;
• ukwanda kwengcindezi yangaphakathi;
• ukulimala kwengqondo okubuhlungu;
• ukuhluleka kwenhliziyo nesifo senhliziyo;
• ingcindezi ye-intraocular;
• iqembu le-retinal;
• i-glaucoma;
• izinkinga ezinkulu zokubona.

Kukhona nemikhawulo yesikhathi:

• isisu esigcwele namathumbu;
• ikhanda;
• ukukhathala komzimba;
• ukukhulelwa;
• isikhathi sokuya esikhathini kwabesifazane.

Indlela enemininingwane ye-headstand

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

Isinyathelo 1

Sihlala ngamadolo, sikala ibanga phakathi kwezindololwane. Akufanele ibe banzi kunamahlombe. Qaphela lokhu ngokucophelela: izindololwane akufanele zihlukane ziye ezinhlangothini. Sibeka izandla zethu phambi kwethu.

Qaphela! Kulesi sikhundla, kungaba nezinketho ezimbili zokusetha izandla:

• izintende zezandla zivulekile;
• noma ivalwe ngokuqinile, ngoba lokhu sihlanganisa iminwe.

Isinyathelo 2

Sibeka ngemuva kwekhanda eduze nezintende zezandla, futhi umqhele - phansi.

Isinyathelo 3

Siphakamisa i-pelvis ngaphezu kwesitezi bese sisondela kithi ngangokunokwenzeka. Sibuyisela i-pelvis futhi, sisunduze ngezindololwane zethu, siphakamise imilenze yethu eqondile phezulu. Sihlala kulesi sikhundla isikhashana.

QAPHELA! Uma imilenze eqondile inzima ukuyiphakamisa ngokushesha, okokuqala siyayigoba, siklebhule izinyawo ukusuka phansi futhi ilethe izithende e-pelvis. Sikulesi sikhundla, sigcina ibhalansi (uma uqala ngokushesha ukuwaphakamisa, usengozini yokuwa). Uma uzizwa uqiniseka, qondisa imilenze yakho iye phezulu.

Isinyathelo 4

Siphuma kahle ku-asana ngokulandelana okufanayo.

KUBALULEKILE!

Ukulungisa Ukuma:

• Inhloko akufanele ibale ngaphezu kwe-30% yesisindo somzimba wonke, i-70% esele isakazwa ezandleni.
• Ingemuva lekhanda, i-torso, imilenze nezithende zakha umugqa oqondile, ngaphandle kokuphambuka ohlangothini.
• Ikhanda, isilevu kanye nesifunda se-thoracic kufanele futhi kube emgqeni.
• Zama ukuhlanganisa izinqulu, amadolo, amaqakala nezithende. Yelula imilenze yakho ifike emkhawulweni.

Indlela engcono kakhulu yokuqeda umsebenzi

Ngemuva kokuthi ubeke izinyawo zakho ku-mat, kungcono ukuthatha i-pose yengane (lokhu kusebenza kuwo wonke ama-asanas ahlanekezelwe): guqa phansi futhi uncike phambili, ugcine i-torso nekhanda emgqeni owodwa. Sibeka isiphongo sethu emgqeni, sibeke izandla zethu eduze komzimba, noma silule phambi kwethu, sihlanganise izintende zezandla zethu.

Uma unesikhathi esithe xaxa, ngemuva kwalokhu asana kungcono ukuthi ungagxumi futhi ugijime. Sikweluleka ukuthi wenze i-shavasana - indawo yokuphumula. Esiqongweni sekhanda, umzimba wakho ukhululekile (noma waqala ukwenza kanjalo, konke kuncike esikhathini esichithwe kulesi sikhundla), futhi manje lo mphumela udinga ukuqiniswa futhi uhlanganiswe. Imizuzu engu-7 yanele ukuphumula okuphelele e-shavasana.

Singakanani isikhathi sokuzivocavoca

Kukholakala ukuthi ekuqaleni kokubamba kahle lesi simo, umzuzu owodwa uzokwanela. Khona-ke isikhathi esichithwa ku-asana singakhuphuka kancane kancane sibe yimizuzu engu-3-5. Ama-yogi athuthukile angama emakhanda awo imizuzu engama-30. Kodwa ungalweli ngokushesha imiphumela enjalo!

Kuphela ngomkhuba ovamile lapho umuntu eqala ukuzwa umzimba wakhe, ukuqonda lapho kudingekile ukushiya i-pose. Uma uvuka futhi uzizwa ukahle ngokuphelele, lokhu kuwumphumela omuhle kakhulu. Kodwa uma kukhona ubunzima ekhanda, kukhona ubuhlungu, kukhona ukucindezela emehlweni - lokhu kusho ukuthi uveze ngokweqile i-pose. Yehlisa isikhathi ngokuzayo lapho wenza lo msebenzi.

Amathiphu Wabasaqalayo

Njengoba usuqonde kakade, i-headstand i-asana enzima kakhulu. Ngicela ungajahi ukuyifunda. Kunezinhlobo eziningi zokuzivocavoca eziholayo, ezisizayo, isibonelo, i-pose "Down Dog", futhi manje sizokutshela ngayo. Kubalulekile futhi ukwazi ukuthi wonke ama-yoga asanas angasilungiselela ukuma, ngoba enza umzimba womuntu uqine futhi uqine.

Ukuzivocavoca ukukusiza wenze i-asana:

Ukusebenza kobuchwepheshe:

1. Sikala cishe u-30 cm ukusuka odongeni futhi sibeka izintende zethu phansi kuleli banga.
2. Izindololwane zihlukene ngobubanzi bamahlombe, ikhanda lilele phansi.
3. Sivuka "kunxantathu", sisondela ngezinyawo zethu eduze kwekhanda.

   QAPHELA! Asikho isidingo sokwesaba ukuwa: ngisho noma uhlehliselwa emuva, udonga luzokusekela.

4. Goba umlenze wesokudla emadolweni, uwudonsele esifubeni.
5. Sizama ukususa isisindo, sisunduze unyawo lwangakwesokunxele ukusuka phansi.
6. Uma uzizwa uqiniseka ngokwanele endaweni emaphakathi, donsa omunye umlenze ubhekise kuwe.
7. Bese uqondisa imilenze yomibili phezulu. Hlala kulesi sikhundla isikhashana.

Ngokuhamba kwesikhathi, konke ukunyakaza: ukuphakamisa imilenze, i-headstand ngokwayo kanye nokuphuma kwe-asana kuzonikezwa cishe kalula. Futhi khumbula ukuthi i-Shirshasana inenzuzo kuphela uma uzizwa ukhululekile futhi uqiniseka kuyo.