i-yoga cat pose

Ngithanda "ikati" kakhulu futhi ngiyenza, njengama-yoga amaningi, ku-dynamics. Kulapho-ke ipheleliswa ngenye i-asana: ukuma kwenkomo. Kukule nqwaba lapho ukuvivinya umzimba kuba yimpumelelo kakhulu emhlane, imisipha yentamo kanye nomzimba uwonke.

I-cat pose (i-Marjariasana) ingenziwa kokubili ekuseni nakusihlwa. Lapho uvuka, kusiza ukuphaphama, ukuvuselela ingqondo nomzimba. Futhi kusihlwa kukhulula ukukhathala futhi kuxove kahle wonke umgogodla, okwakuyiqiniso, kushubile futhi kuvinjelwe. Lo msebenzi uwusizo ikakhulukazi kulabo abanomsebenzi wokuzikhandla kanye nempilo yokuphila.

Igama le-asana liyazikhulumela. Sonke salibuka ikati, ukuthi lihamba kanjani ngokushelela nangomusa, indlela umgogodla walo ogobeka ngayo. Ku-yoga, ngosizo lwale asana, singaba njengekati. I-Marjariasana inomphumela omuhle kakhulu emgogodleni, ngokuphindaphindiwe ikhulisa ukuhamba kwayo, ikhulula ukungezwani, isenza sibe nezimo. Futhi, njengoba wazi, ukuguquguquka komzimba kuwuphawu lobusha, ubuhle kanye nempilo yomuntu.

Futhi ngesikhathi esifanayo, ukuma kwekati kulula ukwenza! Wonke umuntu angakwenza, kokubili oqalayo ku-yoga kanye nalowo ozwa ubuhlungu beqolo. Isimo esiyinhloko: yenza lo msebenzi ngokushelela futhi kancane. Nganoma yikuphi ukungakhululeki, uzodinga ukukhululeka emzamweni noma ngisho nokuphuma endaweni. Kodwa kancane kancane, imisipha yangemuva ebuthakathaka izoba namandla, amalunga azohamba kancane, futhi ngeke usakwazi ukuzwa ukungakhululeki, ingasaphathwa ubuhlungu. Kufanele uqhubeke nokwenza “ikati”.

Futhi enye isengezo esibalulekile esivuna le asana. Lapho sikwenza, sisebenzisa izingxenye ezinjalo zomzimba nemisipha esingazisebenzisi ekuphileni kwansuku zonke. Kubo bonke ubulula bayo, i-cat pose inkulu, yingakho ifakiwe cishe kuwo wonke amakilasi e-yoga.

Izinzuzo zokuzivocavoca

• Iqinisa imisipha yentamo
• Ibuyisela ukuguquguquka nokuhamba komgogodla
• Ithuthukisa ukuthunyelwa kwesikhashana
• Ikhulula ubuhlungu nokuqina emisipha yangemuva ngemva kokusebenza isikhathi eside sokunganyakazi
• Umshini wokucindezela wesisu uqeqeshwe, isifunda se-thoracic sembulwa
• Ikhulula ukukhathala okuvamile, kukhona umuzwa wokukhanya
• Izolile futhi ngesikhathi esifanayo ithoni isimiso sezinzwa
• Ikakhulukazi Kunconywa kwabesifazane ngesikhathi sokukhulelwa nangemva kokubeletha

Ukulimaza umzimba

Akukho ukuphikisana nokwenziwa kwekati (kanye nenkomo) ukuma. Le asana ilula kakhulu, iyafinyeleleka futhi ifanele wonke umuntu.

Indlela yokwenza i-cat pose

Naphezu kweqiniso lokuthi le asana ayinakho ukuphikisana, sifuna ukukukhumbuza izinto eziyisisekelo. Kungcono ukwenza lo msebenzi ekuseni, ngaphambi kokudla kwasekuseni, ngemva kokuphuza ingilazi yamanzi afudumele ngelamula. Uma ungenaso isikhathi ekuseni, ungakwazi ukuzivocavoca ntambama noma kusihlwa. Khumbula kuphela ukuthi kufanele kudlule okungenani amahora angu-2-3 ngemva kokudla kokugcina (sikhuluma ngokudla okulula). Zijwayeze kahle!

Isinyathelo ngesinyathelo sokwenza inqubo

Isinyathelo 1

Siqala ngokuma kwenkomo. Siguqa, izintende zingaphansi kwamahlombe. Iminwe ikhomba phambili. Izinqe ziqondile, amadolo angaphansi kwawo.

Isinyathelo 2

Kulesi sikhundla, siqala ukugoba phansi ngemuva, ingxenye yayo ephakathi futhi siqedele ukunyakaza ngekhanda. Sidonsa isisu, isifuba, i-solar plexus phansi, sigcina ukuphefumula okujulile kancane. Ukuphambuka kufanele kube njalo ukuthi othile uhlale emhlane wakho.

QAPHELA! Ikhanda nentamo kwelulelwe emuva, sengathi kukhona okubonayo ophahleni. Phakamisa isilevu sakho phezulu ngangokunokwenzeka, ngenkathi uqaphela kakhulu intamo yakho.

Isinyathelo 3

Lapho kukhishwa umoya, i-pelvis inyakaza ngakolunye uhlangothi, ingemuva libheke phezulu, isilevu sihlala esifubeni. Lokhu ukuma kwekati. Sivula i-back back, ingxenye ephakathi ngemuva, indawo yamahlombe ehlombe njengokungathi sifuna ukukhula phakathi kwabo. Phusha umhlane uye phezulu, gcina ujulile, uphefumule kancane.

QAPHELA! Ku-exhale, ukuzungeza emuva, dweba esiswini. Futhi sisusa umoya omningi emaphashini ngangokunokwenzeka.

Isinyathelo 4

Manje ake sizame ukuhlanganisa lezi zivivinyo ezimbili. Silandela ukuphefumula, lokhu kubalulekile: phefumula - "inkomo" (i-deflection), i-exhale - "ikati" (engemuva). Futhi siyaqhubeka.

QAPHELA! Konke ukunyakaza kufanele kube bushelelezi. Le nkimbinkimbi ihilela wonke umgogodla.

Thuthukisa umphumela wokuma kwekati

I-Cat Pose Isikhathi

Qala ngomzuzu ongu-1, kancane kancane ukhuphuke ube yimizuzu emi-3-5.

1. I-cat pose ephumelela kakhulu izoba ku-dynamics, lapho sixhuma "ikati" kanye "nenkomo" ngesivinini esisheshayo. Kodwa ukhululekile ngawe! Futhi sikhumbula mayelana nokuphefumula: inhalation - "inkomo", exhalation - "cat". Siyaqhubeka.
2. Uma ungeza ukuma Kwenja Ebheke Phansi enkomeni yekati, uthola ukufudumala okuncane kodwa okuphelele. Imizuzu emihlanu nje kumata nsuku zonke - futhi izinzuzo zomhlane, imisipha yentamo izoba mikhulu. Izame!

Esifundweni sethu sevidiyo, sikubonisa ukuthi ungahlanganisa kanjani lezi zivivinyo ezintathu ngendlela efanele. Phinda nathi futhi ube nempilo!