i-yoga warrior pose

I-warrior pose ingenye edume kakhulu ku-yoga. Ithuthukisa amandla angaphakathi nokukhuthazela, iqoqa amandla abalulekile. Uma uthi nhlá, kungase kubonakale kulula kakhulu ukukusebenzisa. Kepha kuzodinga umzamo kanye nesibindi kuwe ukuze uzuze kalula futhi ukhululeke kule asana. Siyabuqonda ubunkimbinkimbi bokubulawa okulungile kwesikhundla seqhawe, izinzuzo zalo kanye nokuphikisana.

Abaningi bethu abazethembi, abazimisele ukufeza umgomo othile. Wonke umuntu owenza i-yoga uyazi ukuthi ukuma kweqhawe kunganikeza umuntu lezi zimfanelo. Igama layo liyazikhulumela: hlanganani, zizwela amandla akho, unakho. Ziphonsele inselelo futhi ufeze lokho okuhlelile, kungakhathaliseki ukuthi kwenzekani!

Ufuna ukuhlola ukuthi isebenza kanjani? Nasi ukuhlolwa kwakho okukodwa. Isho okuthile okufushane kuvidiyo, njengokuthi zithini izinhlelo zakho zosuku. Bese ubeka ifoni yakho phansi, wendlala umata wakho, bese wenza I-Warrior Pose (bona ngezansi ukuze uthole imiyalelo yesinyathelo nesinyathelo). Kwenziwe? Kuhle! Siphinde sithathe ifoni bese siqopha umbhalo ofanayo kuvidiyo. Konke! Manje ake siqhathanise ukuthi izwi nemizwa yakho ishintshe kanjani, usunomoya ophansi futhi uzethemba kangakanani ekufezeni izinhloso zanamuhla? Ngicabanga ukuthi uwuzwile umphumela! Kusebenza kanjalo.

Isithombe: amanethiwekhi omphakathi

Inganekwane Virabhadra

Igama lesiSanskrit le-asana lithi Virabhadrasana, okusho ukuthi "ukuma kweqhawe elihle." Futhi igama lakhe, ngokusho kwenganekwane, Virabhadra. Le nkosi enamandla, enezikhali eziningi futhi ephethe izikhali ezihlukahlukene ingumfanekiso kaShiva ngokwakhe. Ethukuthele egane unwabu, wakhipha isihluthulelo sezinwele zakhe wasiphonsa phansi, ngaleyo ndlela kwavela uVirabhadra.

Yini eyandulela lokhu? Kunezinguqulo eziningana zale nganekwane, kodwa konke kuphelela kokukodwa. Unkosikazi wokuqala weNkosi Shiva - Sati - weza edilini lomhlatshelo kuyise uDaksha. Okokuqala, akazange ameme uShiva. USati akakwazanga ukubekezelela lokhu kuhlaziswa futhi waziphonsa emlilweni womhlatshelo. Lapho uShiva ezwa ngokufa komkakhe, wathukuthela wagana unwabu. Kusukela ezinweleni zakhe eziwile, u-Virabhadra wasukuma futhi wamasha ngokumelene noDaksha nebutho lakhe. Wajezisa ubaba ongahloniphi ngokumnquma ikhanda.

Nansi inganekwane. Manje, ngokwenza i-pose yeqhawe, singazizwa wonke amandla alo, sizizwe sizimisele ukufeza umgomo.

I-warrior pose inezingxenye ezintathu:

• Virabhadrasana I
• IVirabhadrasana II
• Virabhadrasana III

Ngamunye wabo ungenziwa ngokwehlukana komunye nomunye. Kodwa kuzoba ngcono uma ngesikhathi sokuzilolonga uxhuma zonke izingxenye ezintathu ze-hero's pose. Kodwa okokuqala, ake sibheke izinzuzo kanye nokulimala kwalezi zivivinyo.

Virabhadrasana I

Izinzuzo zokuzivocavoca

• kuqinisa imisipha yemilenze, amathoni amadolo namaqakala
• ivula amalunga e-hip futhi iwalungiselele ama-asanas ayinkimbinkimbi, isibonelo, isikhundla se-Lotus - Padmasana (bheka incazelo esigabeni sethu)
• isebenza nge-osteochondrosis ne-sciatica esifundeni se-lumbosacral
• kuthuthukisa ukuhamba kwamalunga emahlombe nangemuva
• ivula isifuba futhi ijulise ukuphefumula, ngaleyo ndlela ithuthukise ukujikeleza kwegazi
• kwandisa ukugxila nokulinganisela
• ikhuthaza ukuncipha kwesisindo esinqeni nasezinqulwini

Ukulimaza umzimba

Ukunakwa kulabo abakhathazekile nge-high blood pressure futhi kukhona ukwephulwa kwenhliziyo! Ngaphambi kokuqala lo msebenzi, kufanele uthintane nodokotela wakho ngaso sonke isikhathi.

IVirabhadrasana II

Izinzuzo zokuzivocavoca

• kuqinisa imisipha yemilenze, emuva, ibhande lehlombe
• ewusizo ikakhulukazi ezifweni ezifana arthritis kanye osteochondrosis yomgogodla
• kunciphisa ukufakwa kwamafutha okhalweni nasesiswini, njengoba ithonisela izitho zesisu
• iqinisa isimiso semisipha somzimba wonke
• ikhulula amajaqamba ezinqulwini nasematholeni
• kwandisa ukukhuthazela nokusebenzisana
• ukuphefumula okujulile kukhuthaza ukwanda kwamaphaphu, ukungena komoya kanye nokuqedwa kobuthi
• kusiza ukuzwa amandla angaphakathi

Isithombe: amanethiwekhi omphakathi

Ukulimaza umzimba

It is contraindicated ukwenza ngesikhathi exacerbation of samathambo kanye osteochondrosis.

Virabhadrasana III

Izinzuzo zokuzivocavoca

• kuqinisa imisipha yomgogodla ophansi kanye nomhlane wonke, imisipha yezingalo
• kwenza imisipha yemilenze iqine futhi ibenze ibe nesimo esihle
• amathoni izitho zesisu
• iqinisa ama-hamstrings, ngakho-ke i-pose inconywa kulabo abaye baba nokulimala kwe-hamstring ngisho nemigqa ephukile
• ibuyisela ukuhamba kwamadolo kanye nekhono labo lokuthwala imithwalo
• ikufundisa ukulinganisa ingqondo nomzimba

Isithombe: amanethiwekhi omphakathi

Ukulimaza umzimba

Phakathi kwanoma yikuphi ukulimala kwamadolo, lo msebenzi uphikisana. Akufanele futhi wenze le pose kulabo abanomfutho wegazi ophakeme kanye nezinkinga emsebenzini wenhliziyo.

KUBALULEKILE. Uma wenza i-warrior pose (zonke izingxenye ezintathu) njalo, ibhande lakho lehlombe kanye nemisipha yangemuva izokhululeka, ukuqina kuzohamba, imisipha yomlenze izoqina, ukuma kwakho nokuhamba kwakho kuzothuthuka. Uzokwazisa nokuthuthuka kokugaya ukudla.

Indlela Yokwenza I-Warrior Pose

QAPHELA! Incazelo yokuzivocavoca inikezwa umuntu onempilo. Kungcono ukuqala isifundo nomfundisi ozokusiza ukwazi ukusebenza kahle nokuphephile kwalezi zimo ezintathu. Uma uzenza ngokwakho, bukela ngokucophelela isifundo sethu sevidiyo! Ukwenza okungalungile kungase kungabi nalusizo futhi kube yingozi ngisho nasemzimbeni.

Virabhadrasana I Step by Step Technique

Isinyathelo 1

Sikhuphukela eTadasana - ukuma kwentaba: sixhuma izinyawo ndawonye, ​​​​sidonsela ama-kneecaps phezulu, sikhomba i-coccyx phansi, sibuyisele amahlombe ngokunyakaza okuyisiyingi phezulu naphansi (ukuze uthole incazelo enemininingwane ye-asana nevidiyo. isifundo, bona isigaba sethu sokuma kwe-yoga).

Isinyathelo 2

Sivula imilenze yethu, sishiya okungaphezu kwemitha phakathi kwayo.

Isinyathelo 3

Guqula ngokugcwele umzimba nonyawo lwesokudla kwesokudla. Siphinde sijike unyawo lwesokunxele luye kwesokudla, kodwa cishe ngama-degree angama-60.

QAPHELA! Siphendulela i-pelvis phambili. Isifuba sethu sivulekile futhi amahlombe ethu aqondile.

Isinyathelo 4

Sigoba umlenze wesokudla, siphushe idolo phambili, njengokungathi siphusha ithanga liphume ekuhlanganyeleni. Umlenze wesokunxele uqondile.

QAPHELA! Ithanga kufanele lihambisane nephansi, futhi umlenze ophansi kufanele ube perpendicular. I-engeli emlenzeni ogobile okungenani ingu-90 degrees.

Buka ukuma kwezinyawo: sicindezela lowo oya phambili phansi, owesibili uhlala ezwaneni.

Isinyathelo 5

Qondisa umhlane wakho ophansi ngangokunokwenzeka. Selula umqhele wekhanda phezulu. Sicindezela i-coccyx.

QAPHELA! Ukugcina i-coccyx isesimweni esihle kuyoba usizo kakhulu, njengoba uzothuthukisa ukunikezwa kwegazi kumalungu e-hip futhi uwalungiselele ngobumnene ukuma kwe-lotus.

Isinyathelo 6

Siphusha phansi ngezinyawo zethu, silule izingalo zethu phezulu naphambili (ngezinye izikhathi kuphakanyiswa ukujoyina izintende).

QAPHELA! Asiyiqinisi intamo, iqhubeka nokugoba komgogodla. Asigobi izindololwane.

Isinyathelo 7

Selulela phezulu, sinweba izingalo nangemuva. Ukubuka kuqondiswa ngemuva kwezandla - phezulu.

Isinyathelo 8

Phuma endaweni: donsa umoya, ukhiphe futhi wehlise izandla zakho. Siphinda ukuzivocavoca ngakolunye uhlangothi.

Isikhathi sokwenza: 30-60 imizuzwana. Kancane kancane, ingandiswa uze uzizwe ukhululekile kulesi sikhundla.

Amathiphu Abaqalayo be-Yoga:

• Imisipha yethanga lakho ayikaqini kangako, ngakho-ke ungakwazi ukuncika ezingalweni zakho ekuqaleni. Ungawaphakamisi, kodwa uwashiye phansi, eduze nonyawo.
• Futhi nokho kungcono ukuzama ngokushesha ukwenza i-asana ngokuvumelana nayo yonke imithetho, ngakho-ke uzofinyelela umphumela ngokushesha.
• Ungakwazi ukuthuthukisa izinzuzo zokuzivocavoca ngokwandisa ukuphambuka emhlane ophansi kanye ne-thoracic back. Lokhu kuzovula isifuba sakho kakhulu.

Virabhadrasana II Isinyathelo ngesinyathelo Technique

Isinyathelo 1

Sivuka eTadasana, ngokukhipha umoya, sivula imilenze yethu ebangeni elingamasentimitha angama-120. Siphendulela umzimba nonyawo lwesokudla ngokuphelele kwesokudla, kwesokunxele - futhi kwesokudla, kodwa ngama-degree angama-60.

QAPHELA! Izinyawo zicindezelwe ngokuqinile phansi, izinzwane zinwetshiwe.

Isinyathelo 2

Siqhubeka nokuphusha phansi ngezinyawo zethu, siguqe idolo elingakwesokudla.

QAPHELA! Landelela ukuma kwemilenze: ithanga lesokudla lihambisana phansi, umlenze wesobunxele uqondile futhi uqinile.

Isinyathelo 3

Sidonsa i-coccyx phansi, i-pubic bone phezulu.

QAPHELA! Lesi sikhundla sikuvumela ukuthi uqondise umhlane ophansi futhi uqinise amalunga e-hip.

Isinyathelo 4

Selula izingalo zethu ezinhlangothini futhi sizibambe ezingeni lehlombe. Izimpama zibheke phansi.

QAPHELA! Umzimba wonke kufanele ube endizeni efanayo! Izingalo zakho ziqina sengathi udonselwa ezinhlangothini ezahlukene.

Isinyathelo 5

Donsela umqhele phezulu, bese uphendulela ikhanda kwesokudla. Ukubuka kuqondiswe phambili.

Isinyathelo 6

Sigcina ukuma imizuzwana engu-30. Ukhakhayi lwekhanda lulokhu lunwebeka njalo.

QAPHELA! Wenza konke kahle uma i-pelvis yakho ivulekile futhi isifuba sakho sibheke eceleni.

Isinyathelo 7

Phuma endaweni: thatha umoya ojulile, ukhiphe ngokuphelele futhi wehlise izandla zakho. Phinda umsebenzi ngakolunye uhlangothi bese ubamba ukuma imizuzwana engu-30. Ngokuhamba kwesikhathi, sikhulisa isikhathi sokuhlala ku-asana.

Amathiphu Abaqalayo be-Yoga:

• Ungayehlisi i-pelvis phansi kakhulu, lokhu kuzokwenza umsebenzi we-hip ube lula, futhi asikudingi lokhu.
• Asiyithathi i-pelvis eceleni, ibheka phambili.
• Umzimba wonke usendizeni eyodwa.

Isithombe: amanethiwekhi omphakathi

Virabhadrasana III Isinyathelo ngesinyathelo Technique

Isinyathelo 1

Senza i-Virabhadrasana I. Khumbula ukuthi unyawo lomlenze osekelayo luqondiswe phambili, lucindezelwe ngokuqinile phansi, futhi iminwe inwetshiwe.

Isinyathelo 2

Njengoba ukhipha umoya, yehlisa isifuba sakho ethangeni lesokudla, eliya phambili, futhi uqondise izingalo zakho phambi kwakho. Sihlala kancane kulesi sikhundla.

QAPHELA! Selula izingalo zethu ngokuhambisana phansi, izintende zezandla "zibheke" komunye nomunye. Ikhanda lithanda ukuya phezulu.

Isinyathelo 3

Phakamisa futhi welule emuva umlenze wesokunxele, uqondise idolo lomlenze wesokudla osekelayo. Siphendulela i-pelvis phansi. Kufanele uthole umugqa oqondile kusukela esithendeni sonyawo lwakho lwesokunxele kuya kumathiphu eminwe yakho.

QAPHELA! Yomibili imilenze yeluliwe. Indawo engaphambili yesokudla ebude ihambisana nephansi. Uzwane lonyawo lwesokunxele lubheke phansi, isithende sibheke phezulu.

Isinyathelo 4

Sibamba ukuma isikhathi eside ngangokunokwenzeka, sizama ukuzola ngaphakathi. Ukubuka kuqondiswe phansi. Bhekani: izingalo ziqonde ezindololwaneni.

Isinyathelo 5

Phuma ngokucophelela ku-asana futhi wenze umsebenzi ngakolunye uhlangothi.

Isikhathi sokugijima: ngokwemizwa yami. Uma nje ungabambelela kulesi sikhundla futhi uzokhululeka.

Amathiphu Abaqalayo be-Yoga:

• Kuyoba lula ukugcina ibhalansi ku-pose uma ugxila kumaphuzu amathathu okubhekisela onyawo: amabili ngaphambili, okwesithathu esithendeni. Zicindezele phansi.
• Ukucabanga kuzosiza nokubamba ukuma: zicabange udonswa izingalo zakho phambili nomlenze wakho emuva.
• Kodwa uma ukuma kungasebenzi, ungakwenzi noma yikanjani.
• Bese uphatha kahle i-asana ezingxenyeni, kodwa qiniseka ukuthi ugcine izingalo nemilenze yakho iqondile futhi yeluliwe.
• Naka ngokukhethekile intamo, ungayisondezeli.
• Uma uzwa ubuhlungu obusheshayo emhlane wakho ophansi, kusho ukuthi akukakalungeli imithwalo enjalo. Okokuqala, funda kahle ukuma, ubeke izandla zakho phansi noma emadolweni akho. Ngokushesha nje lapho uqaphela ukuthi usulungele ukuya phambili, zama ukwelula izingalo zakho phambili, kuyilapho ushiya umlenze osekelayo ugobe kancane emadolweni.
• Kodwa nokho iseluleko sethu kuwe: ungathatheki ngokwenza lula. Njengoba umkhuba ubonisa, kuba nzima kakhulu futhi kuvilapha ukwenza ukuma njengoba kufanele. Zama ukwenza okulungile ngokushesha, ngisho nakancane - uphumule futhi ubuyele emsebenzini. Futhi maduzane futhi uthole umphumela omkhulu.

  Iba nomkhuba omuhle!