Yoga entabeni pose

Tadasana (noma Samasthiti) igama le-mountain pose. Lena i-asana yokuqala yokuqala futhi ebonakala ilula abaqalayo abahlangana nayo. Kuyo udinga ukuma uqine futhi uqonde, njengentaba ("Tada" ihunyushwa kusukela kuSanskrit njengentaba, "Sama" - iqonde, iqonde, "Sthiti" - inganyakazi). Kodwa akulula neze! Ake sihlaziye wonke ama-nuances, sithole indlela yokukhipha, ama-contraindications okungenzeka kanye nezinzuzo ezinkulu zalo msebenzi.

Ukuma uqonde kuwubuciko! Ngaphambili, abantu babekuqonda ngokwemvelo: babehamba bengagqokanga zicathulo, phansi, isisindo somzimba sasakazwa ebusweni bonke bezinyawo. Yingakho babenamandla futhi “begxilile”. Manje sigqoka izicathulo, futhi abesifazane bagqoka izithende, sihlala ikakhulukazi ezakhiweni eziphakeme, sisebenza emahhovisi. Yonke indawo esikuyo - ukhonkolo ne-asphalt. Kungani ngiyikho konke lokhu? Eqinisweni lokuthi asihambi singafake zicathulo kuMama Womhlaba … Futhi angasifundisa okuningi.

Kodwa, njengomthetho, “alindizi” kithi. Asinandaba ukuthi simi kanjani. Umuntu usetshenziselwa ukudlulisa isisindo somzimba kuphela emlenzeni owodwa, othile ezithendeni noma emaphethelweni onyawo. Ukuze ujabule, bheka izicathulo zakho manje! Uzokuchazela okuningi. Kusuka kuluphi uhlangothi i-sole eguge kakhulu, ulayisha leyo ngxenye yonyawo. Shintshela isisindo somzimba wakho lapho. Futhi kufanele isatshalaliswe ngokulinganayo. Futhi yingakho.

Bheka, uma isisindo somzimba siwela, isibonelo, kuphela ezithendeni, ukuguqulwa komgogodla akunakugwenywa. Maye, kodwa kunjalo. Kulesi sikhundla, ama-hips nama-pelvis ayeka ukusebenza (futhi kufanele ahileleke), abe yivila, futhi wonke umzimba ubonakala ubuyela emuva. Ngesikhathi esifanayo, umuntu angakwazi ukuzwa ukucindezeleka emgogodleni (noma usevele ejwayele), hamba nesisu esiphumayo, ngisho nangaphandle kokukhuluphala. Hamba, hamba ngendlela exakile…. Futhi lokhu akulona lonke ishwa. Uyoqala ukunqoba ukukhathala nokudabuka. Kubukeka sengathi usanda kuvuka - kodwa awusenawo amandla, ingqondo yakho ivilapha ... Ingabe uzizwa uxhumekile? Yingakho kubaluleke kakhulu ukuma ngendlela efanele.

Futhi lokhu yilokho i-mountain pose esifundisa yona ku-yoga!

Izinzuzo zokuzivocavoca

Wonke umuntu udinga i-Tadasana! Ikakhulukazi labo abahlala ekhompyutheni kakhulu, banyakaze kancane, bangadlali imidlalo. Isifo samathambo, i-slouching, i-hunchback engenhla emhlane, ukungahambi kahle kwentamo nasemahlombe, kanye nokuba ndikindiki ezinyaweni nokuminyana kwemisipha yethole namathanga kuyizimpawu eziqondile zokuthi sekuyisikhathi sokuba uzilolonge i-mountain pose. Pho kungani emuhle kangaka?

• ifundisa ukusabalalisa isisindo somzimba phezu kwayo yonke indawo yonyawo;
• kuthuthukisa ukuma;
• iqinisekisa ukukhula okulungile kwamathambo e-vertebral (esemncane);
• igcina umgogodla, kanye namalunga ezingalo nemilenze, abasha futhi eguquguqukayo;
• ikhuthaza ukukhululwa kwezinzwa zomgogodla;
• kuqinisa imisipha yesisu: kokubili ngaphandle nangaphakathi;
• kuqeda ukuqunjelwa;
• iphakamisa ithoni, ibuyisela amandla namandla.

Isithombe: amanethiwekhi omphakathi

Ukulimaza umzimba

Akunakwenzeka ukuthi umuntu owenza i-Tadasana angazilimaza ngalo msebenzi. Awekho ama-contraindication akhethekile kuye. Kodwa eminye imithombo ibonisa ukuthi ukuma kwentaba kufanele kwenziwe ngokuqapha kulabo abahlushwa imigraine, ukuqwasha, abanenkinga yamehlo, kanye nomfutho wegazi ophansi.

Indlela yokwenza i-mountain pose

Zonke izimo ze-yoga ezimile ziqala ngo-Tadasana. Futhi lapho umfundisi ekutshela: "Sima siqonde, futhi manje ...". Futhi ngaphambi kwalokhu "manje", uzokwazi ngokuqinisekile ukuthi awudingi nje ukuma uqonde, kodwa uthathe indawo yentaba.

Isinyathelo ngesinyathelo sokwenza inqubo

Isinyathelo 1

Sima siqonde, sixhuma izinyawo ukuze izithende nezinzwane ezinkulu zithinte. Iminwe yeluliwe.

Isinyathelo 2

Sisakaza isisindo somzimba ebusweni bezinyawo ngokulinganayo: ezithendeni, naphakathi konyawo, nasezinzwaneni. Ukuzizwa sengathi izimpande ziyakhula futhi "uthatha izimpande".

Isinyathelo 3

Siqinisa amadolo ethu, siphakamise ama-kneecaps.

QAPHELA! Imilenze iqondile futhi iqinile.

Isinyathelo 4

Sidonsa isisu phezulu, sihambisa isifuba phambili futhi "sivule". Yelula umgogodla. Siqondisa intamo, sitshekise kancane isilevu esifubeni.

Isinyathelo 5

Kunguqulo yakudala yesimo sentaba, izingalo zelulelwe phezulu ngaphezu kwekhanda. Kodwa ungawagoqa ezingeni lesifuba ku-mudra yomthandazo (Namaste), noma wehlise phansi emaceleni omzimba.

Ngakho-ke, emaceleni selula izingalo zethu phezulu, izintende zibukana. Siphusha phansi ngezinyawo bese sinweba wonke umzimba silandela izingalo phezulu.

Isinyathelo 6

Sigcina isikhundla imizuzwana engu-30-60, siphefumula ngokulinganayo. Ekugcineni, thatha umoya ojulile, uphumule. Futhi futhi singena eTadasana.

Amathiphu Wabasaqalayo

• Uma ukuthola kunzima ukulinganisela ngenkathi ugcina izinyawo zakho ndawonye, ​​​​shiya isikhala esincane phakathi kwezinyawo zakho. Kodwa hhayi ngaphezu kobubanzi bonyawo. Futhi okokuqala kuphela.
  
• Qinisekisa ukuthi umhlane wakho ophansi "awuweli" phambili, futhi isilevu sakho asibheki phezulu, intamo yakho kufanele ihambisane nengemuva lekhanda lakho.
  
• Sibheka okunye ukungezwani: khumbula hhayi ngamadolo kuphela (asaqinile)! Sidonsa ithambo elingaphakathi le-ankle, sidonsa isisu emgogodleni, sihambisa isifuba phambili futhi sikhuphuke, sisakaze amahlombe ehlombe ngaphandle komunye nomunye kuya ezinhlangothini, sidonse ngemuva kwekhanda emuva nangaphezulu.
  
• Manje, ukugcina konke lokhu kungezwani nokwenza umzamo oqhubekayo, siphumule ku-rack! “Kungenzeka kanjani lokhu?” uyabuza. Izame, kufanele uphumelele!

Isithombe: amanethiwekhi omphakathi

Ngemva kwezinyanga ezimbalwa zokuma kwentaba nsuku zonke, uzobona izinguquko ezimangalisayo emzimbeni wakho. I-stoop izohamba, isisu sizoqina, ukuma kwe-clavicles kuzoqondana futhi ngisho nokuhamba kuzoshintsha. Futhi amandla azobuya, amandla azokwanda, ukukhanya okujabulisayo kuzovela emzimbeni.

Yebo, indlela eya kulokhu ayisheshi, kodwa iwufanele!