Hatha Yoga - ndiko ... Hatha Yoga nokuda Beginners: wokutanga chaizvo mamiriro

Nyika yemazuva ano izere kunetseka, chirwere, kuneta uye pfungwa kusaenzana. Kamwe pakati nezuva kumhanya-mhanya vanhu kurega uye kuti kwazvo kure norugare rwepfungwa. Zvino chitanga kutsvaka chombo chinogona kudzosa kunzwa yokuva afare. Vazhinji vari kutsvaka nzira kubva ezvinhu zvaiitwa okumabvazuva. Yoga yagara kunzwisisa kungofanana kwegadziriro jimunasitikisi, uyewo zvikuru uzivi inotisvitsa kubvumirana muviri uye pfungwa.

Chii Hatha Yoga

Kana zvashandurwa chaizvoizvo, "Ha" rinoreva zuva, "vachikitu" - mwedzi. Zuva nomwedzi - ndivo zvakapesana, sezvo denga nenyika, mukono nehadzi, kushingaira uye kungogara. Ndicho chinhu zvakasiyana chaizvo, asi mumwe haagoni kurarama pasina mumwe. Izvi nokusiyana kuti dzinobatana chokubudisa zvinopindirana rose. "Yoga" - "mubatanidzwa", "mubatanidzwa". Saka, hatha jooga - mumwe zvakapesana batanidza chichiitwa, iyo inotungamira kuti kuwirirana.

In tsika, zvinoita sokunge ichi: mumwe nomumwe wedu ane mukati medu zvakanaka uye vavariro yakaipa, kuda kuva munhu pamwe chete uye panguva imwe chete kuti ave oga, kuti nguva uye kusununguka. Kurwisana zvido chaizvoizvo kuparadza isu oga, pfungwa inova kudzikama, yakawanda simba parege. Uye kumisa ichi zvisingaperi Kutamba pfungwa uye zvishuvo chete zvakakwana kuita yoga.

Hatha Yoga - hazvirevi chete kuti mumire zvine dzisingambosvikiki munhuwo unofa Pose. Uyu kunzwisisa tsika. Kunoitawo iwe uye kuporesa muviri kuburikidza asanas, uye anokunyaradza pfungwa kuburikidza kufema (pranayama), uye vanotanga kukura pakunamata (nokufungisisa), uye dzidza kurarama mu "pano uye zvino" (yevasungwa).

Zvakanakira Tsika hatha weyoga

Yoga anogona kuunza zvikomborero zvakawanda.

1. Chokutanga zvakanakira yoga inogona kuongororwa nezvikonzero zvoutano. It anova tefa nomuzongoza, uye kurwadziwa mariri. Mapfundo nemarunda kuva muduku zvikuru Mobile. Asanas pakati hatha weyoga nokudzosa dzose kushanda kwemakemikari anobudiswa, kufema, kweropa, uye mumatumbu enyika.
2. Nomupfungwa. Muviri manzwiro kwazvo kunofambidzana. Kushushikana mupfungwa, muviri achiomesa mukupindura. Chirwere mupfungwa - the rubatso echirwere clip. Asi kuita uye harungashandurwi giya. The muviri relaxes - siya kufunganya, kutya, kuora mwoyo. Heavy manzwiro enda, uye anozadza mweya mufaro kunyarara, nepakati, kunakidzwa nerimwe nguva, kunakidzwa mavara uye siyana.
3. Hatha Yoga nokuti Beginners hwezvekukurukurirana kubata uropi hemispheres, uye naizvozvo, kuwedzera kugona pfungwa, inobatsira kuti pave nemafungiro rokusika, achiona nyika kwete kuburikidza pfungwa.
4. Beauty. Kwete chete zvemukati asiwo zvekunze. Asanas ose hatha weyoga inoita sandara mamiriro uye tsandanyama elasticity, kuvandudza kuparadzirwa uye bowel kufamba, uye nokudaro kubatsira kuderedza yokufutisa. Yoga DZEMUNHU DZINODZORA akwegura pezvakaitwa mumuviri.

Pane contraindications?

Pasinei vangangodaro makomborero kubva tsika yoga, pane contraindications akawanda asanas. Zvisinei, kana ukatanga kurovedzwa pasi pokudzora murayiridzi ane ruzivo, zvimwe zvirwere izvi zvinogona kurapwa tichibatsirwa tsika. Bata pachako nokungwarira, kunyanya kana uine:

• chepfungwa kana pamuganhu inoti zviri psyche;
• mwoyo nematambudziko;
• musana kukuvadzwa ;
• craniocerebral kunotevera nhoroondo;
• zvirwere ropa;
• nyanyisa anomera.

Kugadzirira Tsika Hatha Yoga

Not nyore nyaya yakadaro - Hatha yoga kuti beginners. Tanga mamiriro anofanira anoteverwa kugadzirira uye zivo zvinokosha. Sezvo Hatha Yoga - haisi yakatarwa kurovedza, uye RUBATSIRO RUNOTARISA muuzivi upenyu, kuzadzika mitemo inotevera fanira.

1. Zvinofanira kusiya doro uye zvinodhaka, uyewo nyama, kwete chete kune jooga makirasi, asiwo vose zvavo.
2. kutanga Perfect mangwanani - ndiwo hatha yoga. Exercise vanoita nani pashure pokutora kugeza uye kushandisa chimbuzi.
3. Breakfast asati jooga tsika haisi inokurudzirwa. Meals ndivo chete awa pashure asanas ane.
4. Pre-fefetedza mumba. Muzhizha dzaungadzidzire jooga dzinongoitika zvinokukanganisa.
5. Sports mbatya ngachibikwe dzinongoitika nezvinhu.
6. Shandisa sezvo zvekufuga-pitikoti bonde.

Pranayama

Yoga uzivi - Anobvumirana zvose zviri zvina zvinoumba kuzviita: asanas, pranayama, kufungisisa uye yevasungwa. Hatha Yoga nokuti beginners - zviri, kupfuura zvose, muitiro chavanoziva, uzere yokuchenesa mweya. Heano mamwe pranayama kurovedza anokosha:

1. Abdominal kufema. Fully exhale mhepo uye panguva imwe chete kuzochera mudumbu. On the fema - zvakasimba kuita nyaya ari mudumbu. Inokosha: bhokisi achiri. (Izvi zvinoderedza kumanikidzwa kufema uye kunonatsiridza bowel motility.)
2. Average kufema. Inspiratory rumbabvu kunze sezvinoita akodhiyoni mbava, pamusoro exhale - napo kuti tsonyera navo. (Kunonatsiridza kweropa iri abdominal mhango).
3. Kufema Full. Kuwana mhepo dumbu anomuitira mbabvu kumutsa clavicle. Fema anotora undulation. The nedzinovengwa ngazviitwe nekwekupedzesera - usanetseka clavicle, mbabvu, uye ipapo chete pashure - dumbu. (With zvizere kufema anogona kuzadzisa zvachose kuzorora, kudzikamisa pfungwa uye kudzorera tsinga.)
4. Ujjain. Tinoita azere kufema 8 count, kuita mweya-akabata 8 seconds. 8 count exhale kuita nokutaura ruzha "C". Zvadaro, pasina kunonoka, kudzokorora kutenderera. Zvakakosha apo achiita basa pfungwa pamusoro thyroid shwanu. (Nokuda yakadaro pasi kufema nevezera anodzokera dzose, kunomutsa ari thyroid gland).
5. Kuchenesa mweya. Akaita akamira. Fema senyika izere mweya, exhale kubudikidza kuvharwa miromo, jerky pamwe kusungika pamusoro abdominal tsandanyama, diaphragm, mbabvu. (Excellent rinobatsirwa nemusoro. It rinogona kushandiswa kudzivirira zvirwere zvavo kurapwa.)

Hatha Yoga: postures, izvo tinofanira kutanga

Unonyanya nyore, kunyange beginners - chakashandisa pamusoro mwero. Havazivi zvinoda dzidzo chaiyo - icho yakanaka Hatha yoga kuti beginners. Kumutsa anenge pakarepo kuunza muupenyu hwako zvikuru rugare, mwero uye kuwirirana.

1. Vrikshasana - muti vavatore. Feet mafudzi upamhi voga, maoko rakareba muviri, kuti musana yakati sandara, maziso kuendeswa mberi. Right gumbo hwakakungwa panguva ibvi uye maoko ake aimanikidzwa dumbu rake. Usakanganwa pamusoro zvizere mweya. Kuita muviri ichi rumwe rutsoka.

2. Pose muti. Second pachake. Kutanga chinzvimbo - Vrikshasana. Right gumbo, ikure ibvi kurutivi, rutsoka hunogara pamusoro nebandauko kuruboshwe gumbo. Hands kumwezve zvichikwira, nemichindwe kwakabatana. On the fema - vanokweverwa pamusoro exhale - kuzorora.
3. Chaturanga Dandasana. Avete kuzorwa pamusoro maoko nemakumbo. Hand vanobwembura pa necheparutivi pamusoro ⁹⁰ ° uye kusimudza muviri newokuti pasi. Head vanokweverwa mberi, makumbo - shure.

yakamira asanas

Izvi pozi kunobatsirawo pamusoro nomuzongoza, anogona kuzivisa chipfuva, kuva Kuchinja nemarunda uye kuchinja mafungiro.

1. Uttanasana. Feet mafudzi upamhi voga, maoko pamwe pamuviri, yakananga nomuzongoza. Exhale - tilted pasi uye edza kuti kubata huma, mabvi uye nemichindwe vanofanira kuisa pasi. Vanokwezvwa pamusoro fema, exhale - deg.
2. Adho Mukha Shvanasana. Kutanga chinzvimbo - yapfuura mamiriro. Palms pasi, makumbo kuita danho musana. Kuruka panyaya makumbo - panguva necheparutivi pamusoro ⁹⁰ °. Coccyx akatungamirira kumusoro. Back uye maoko vanoumba achirurama mutsetse. Musoro akadekara. Bata pose ari mashoma azere kundosvikira.
3. Pose murwi. Kutanga chinzvimbo - yapfuura mamiriro. Kusiyiwa rutsoka - panguva necheparutivi pamusoro ⁴⁵ ° hama kuti yapfuura nzvimbo. Kuruboshwe rutsoka anotora danho mberi, nebandauko newokuti pasi. Hands simuka, akapeta maoko ake pamwechete. On the fema - vanokweverwa pamusoro exhale - kuzorora.

yechiitwa agere

Fun uye nyore -hatha yoga kuti beginners. Tanga mamiriro watopiwa apedza, zvino unogona mberi kuti kurovedza pamwe nomuzongoza.

1. Kakasana - gunguo pozi. Ndakagara pasi, gondo chitsitsinho kuti magaro. We pamunogova maoko shure kwake uye kuvimba navo. Vasingadyi zvitsitsinho ake pasi, dzakatendereka kubata momuviri. Kana asina kuoma, saka akaisa maoko ake pamberi pake, kubatana maoko.
2. Paschimottanasana. Ndakagara pasi, makumbo rakawedzera ngaatarire mberi pake. Fema - simudza maoko mudenga. Exhale - siya maoko uye kumbundira tsoka. Fema - gondo musana. Exhale - vanokweverwa zamu makumbo. Chiitwa maminitsi mashoma.
3. Purvottanasana. Kutanga chinzvimbo - agere pasi. Makumbo hwakakungwa pa necheparutivi pamusoro ⁹⁰ °, maoko shure kwake, zororo pasi. Fema - chiuno anosimuka, shure noku pasi, kudhonza dumbu kumusoro. Exhale - anowira pasi.

Vavatore kupera

It rinopera yakatarwa kurovedza unyanzvi kwakadzama kuzvivaraidza. Avete pasi, maoko uye makumbo zvishoma wakatandavarira kusvikira kumativi. Successively kwenyama muviri kubva nezvigunwe korona. Mweya zvakadzama.

Hatha Yoga - haisi chete mapurasitiki wakanaka, asi tsika kuti anogona kuchinja upenyu hwako, kubvumira pendi kuona nyika uye vawane maonero ane mwana.