i-yoga cobra pose

Uma nje umgogodla wakho usaguquguquka, usemncane futhi unempilo! Khumbula lokhu ngaso sonke isikhathi lapho uvilapha ukwenza i-yoga. Into yesibili okufanele ifike engqondweni ngokushesha yi-cobra pose! Isebenza kahle ngemuva ... futhi hhayi kuphela. Sifunda izinzuzo ze-asana, ama-contraindication kanye namasu.

I-Bhujangasana i-yoga pose ye-cobra. Ithuluzi elihle kakhulu lokuguquguquka nempilo yomgogodla wakho. Akuwona wonke umuntu oyokwazi ngesikhathi esisodwa, kuyiqiniso. Kodwa ukwenza kwansuku zonke kungasebenza izimanga!

Lokhu kuyasiza ikakhulukazi kubantu abadala. Abanye bahlushwa i-radiculitis, gcoba amafutha "avuthayo" esifundeni sabo se-lumbosacral. Abanye bayagoba bahluleke ukuqondisa iqolo (yebo, abantu abasha bayona ngalokhu!). Bacabanga ukuthi kuzoba njalo kuze kube phakade. Kodwa phela amanzi awahambi ngaphansi kwetshe eliqamba amanga! Qala ukwenza okungenani iminithi elingu-1 ngosuku lwe-Cobra Pose. Futhi ukufeza umphumela wokwelapha: njalo ngaphansi kokuqondisa komfundisi onolwazi noma udokotela.

Izinzuzo zokuzivocavoca

Ngakho-ke, njengoba usuvele uqonda, i-cobra pose ithuthukisa ukuguquguquka komgogodla, ibuyisela impilo yayo. Yini enye ebalulekile ukwazi mayelana nezakhiwo ezizuzisayo ze-asana:

• Iqinisa imisipha ejulile yasemuva, kanye nemisipha yezinqe nezingalo
• Ithuthukisa ukuma (sala kahle slouching!)
• Iwusizo emisipha yesifuba, i-asana iqondisa isifuba
• Ivuselela umsebenzi wezinso nezindlala ze-adrenal (zithola massage enhle)
• Inomphumela onenzuzo ku-potency emadodeni kanye nesimo sezitho ze-pelvic kwabesifazane
• Iqinisa imisipha yesisu
• Ijwayele ukusebenza kwendlala yegilo
• Isiza ukukhulula ukukhathala okuvamile, inikeze amandla amaningi (ngakho-ke, akunconywa ukuyenza ngaphambi kokulala)
• I-cobra pose isebenza kahle ekucindezelekeni njengoba ikhulisa i-testosterone, i-hormone yenjabulo.

Ukulimaza umzimba

I-cobra pose ine-contraindications eminingi, qaphela kakhulu:

• ukukhulelwa ngaphezu kwamaviki angu-8;
• ukuya esikhathini;
• ukwanda komfutho wegazi (labo abahlushwa umfutho wegazi ophakeme badinga ukunciphisa noma ukuqeda ngokuphelele ukuphambuka komgogodla womlomo wesibeletho);
• i-hyperfunction ye-thyroid gland (nalesi sifo, awukwazi ukuphonsa ikhanda lakho emuva - uma wenza i-asana, bese ucindezela isilevu sakho esifubeni sakho);
• ukwephulwa kanye nokususwa kwama-disc intervertebral;
• i-hernia;
• i-pathological lordosis (lokhu ukugoba komgogodla ezindaweni zomlomo wesibeletho kanye ne-lumbar, ebheke phambili nge-bulge);
• i-lumbago;
• izifo zezitho zangaphakathi zomgodi wesisu esigabeni esibi;
• izigaba ezinzima ze-radiculitis.

QAPHELA! Kuzo zonke iziyaluyalu zomgogodla, i-cobra pose kufanele yenziwe ngokucophelela futhi ngaphansi kokuqondisa komfundisi onolwazi.

Indlela yokwenza i-cobra pose

QAPHELA! Incazelo yokuzivocavoca inikezwa umuntu onempilo. Kungcono ukuqala isifundo nomfundisi ozokusiza ukwazi ukusebenza kahle nokuphephile kwe-cobra 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

Silala phansi esiswini, sixhuma izinyawo, sibeke izandla ngaphansi kwamahlombe. Sicindezela izintende ngokuphelele phansi ebubanzini bamahlombe noma kancane ububanzi.

Isinyathelo 2

Ngokuhogela, kancane kancane siqala ukuphakamisa isifuba, izingalo zihlala zigobile ezindololwaneni. Donsela amahlombe akho emuva naphansi. Isifuba sivuleke kakhulu.

QAPHELA! Asinciki ezandleni zethu, zilungisa indawo yethu kuphela. Zama ukuvuka nemisipha yakho yangemuva. Lokhu kuzovumela umgogodla we-thoracic ukuthi usebenze futhi ulondoloze i-lumbar vertebrae ekucindezelweni okuqinile.

Isinyathelo 3

Senza imijikelezo yokuphefumula emibili, kancane ngangokunokwenzeka, futhi ngokuphefumula kwesithathu sikhuphuka ngisho nangaphezulu, sigoba emhlane ophansi kanye nomhlane we-thoracic.

Isinyathelo 4

Manje siqondisa izingalo zethu, selule intamo nomqhele wekhanda phezulu, ngenkathi siqondisa isilevu esifubeni.

QAPHELA! Selula intamo ngaso sonke isikhathi, sizama ukuyelula. Imilenze isahlangene, amadolo nezinqe kuqinile.

Isinyathelo 5

Senza eminye imijikelezo yokuphefumula emibili, siqhubeka nokwelula intamo nomqhele emuva, sandisa ukuphambuka emgodleni we-thoracic. Ukubuka kuqondiswe endaweni ephakathi kwamashiya.

Isinyathelo 6

Sibuyela endaweni yokuqala.

Isinyathelo 7

Phinda umsebenzi izikhathi ezinhlanu ngekhefu elifushane lamasekhondi angu-15.

QAPHELA! Ukunyakaza kufanele kube okuzolile futhi okufanayo, ngaphandle kokusheshisa nokunciphisa. Ukuhogela kanye nokukhipha umoya kuhambisana nokunyakaza komzimba.

Amathiphu Wokuqala We-Yoga

• Udinga ukuqonda ukuma kwe-cobra ngokushesha, ngoba lokhu kungenye yezindlela eziyisisekelo ze-yoga, lesi yisisekelo sokwazi ukujula kwe-backbends.
• Uma unomuzwa wokuthi ukuma kwe-Cobra awukakanikwa, qala ngokuma kwe-Sphinx: shiya izindololwane zakho phansi, ukhombe phezulu kwekhanda lakho phezulu. Kubantu abanomgogodla oqinile, lokhu kuzoba ngcono kakhulu.
• Futhi kuze kube yilapho umgogodla wakho uba nezimo, ungavumeli i-arch eqinile yangemuva.
• Uma usulungele ukuya endaweni ye-cobra, musa ukubekezelela ukungakhululeki, kancane kancane ubuhlungu emhlane wakho ongezansi. Nethezeka noma uphume ngokuphelele ku-asana.
• Ungenza inguqulo eyenziwe lula ye-cobra pose ngokugoba izindololwane zakho. Kuyafaneleka futhi uma ukuthola kunzima ukuma ngezingalo eziqondile. Usalwela ukuma okuhle.
• Khumbula ngentamo, akufanele ikhululeke ngesikhathi sokutshekisa ikhanda emuva, ungayincinti. Lwela ukuyibuyisela emuva ngaso sonke isikhathi! Lokhu kokubili kuyamvikela futhi "kuvula" umsebenzi wendlala yegilo.
• Asiphakamisi ithambo le-pubic ukusuka phansi.
• Asicindezeli amahlombe ethu ezindlebeni zethu, siwadonsela phansi.
• Isifuba sivulwa ngangokunokwenzeka. Ukuze senze lokhu, sithatha amahlombe nezindololwane zethu emuva.

Futhi khumbula imfezi! Ukuze uthole umphumela omkhulu, udinga ukugcina ijika elithambile emgogodleni wakho. Kusukela ku-coccyx kuya kumqhele.

Iba nomkhuba omuhle!