Inverted postures. Yoga nokuti beginners pamusha

Vanhu vazhinji vanofunga kuti yoga haana anobudirira basa kubva yezvokurapa nemaonero, asi chokwadi hazvisi. Mumwe nzvimbo (vanonzi asanas) ane chaicho zvainoita muviri. Kunyanya kana tiri kutaura pamusoro inverted asanas, chokupika iyo muhudyu wako unofanira kuva kumusoro. Izvi kusimba kubatsira nzvimbo. Vane kunobatsirawo pfungwa dzenyu, inova rakawedzerwa ropa wedzerai, uye ichi, akavapindurawo, kungaita kwete chete kune utano asiwo migumisiro zvokunamata ane ndinoiitawo chiratidzo. Asi kuita izvi inverted asanas uye chii chaizvo ndivo? In zvachose havasi nzira zhinji nokuda inverted nzvimbo, asi mumwe nomumwe wavo kunokosha zvikuru kuti tiite zvizere yoga. Saka unofanira kushanda zvose kuti akatiwanira yakanaka, uye chete ipapo unogona kudzidza kubva jooga makirasi kubatsirwa zvechokwadi.

Viparita karani

Kana tikatora oga inverted asanas, mumwe zvikuru nevanhu chaizvoizvo ichi. Hazvina chaizvo kuoma kushandisa, asi ine anoyevedza chaizvo kuchirapa chaizvoizvo, sezvo kuchigona kukubatsira kukurira kupatira, colitis nezvimwe dumbu uye intestinal zvirwere. Uyewo kuteerera chokwadi kuti izvi zvinotungamirira zvakanaka asana kukurudzira thyroid shwanu. Asi sei kuita? Kuti aite izvi, unofanira pasi pasi, maoko akatambanudza achitevedza hunde. On the exhale, unofanira kusimudza makumbo enyu vertically, uye ipapo zvishoma mberi pakona haana 90 madhigirii uye anenge 60. Pashure paizvozvo, simudza rezasi mutumbi vanenge 45 madhigirii uye maoko Prop chiuno. Uyu Viparita Karani. asana ichi unofanira kuchengeta kushoma mumasekonzi matatu, kudzora mweya wake, yozononokera kudzokera kutanga chinzvimbo. Sezvaunogona kuona, inverted asanas hazvina kuoma zvingaita sezvinoshamisa pakutanga.

Sirshasana

Asi musafunga pahwaro yapfuura nzvimbo kuti munhu wose achange ave nyore. Inverted postures akasiyana chaizvo pakati pavo, uye kuti pave vamwe ungafanira nguva yakawanda. Somuenzaniso, tinogona kutora shirshasana kuti vanhuwo kudana headstand. Ndiyo mambo asanas zvose uye chinomiririra unokosha chinzvimbo zvinonzi yoga. Zvinofungidzirwa kuti nzvimbo iyi anokwanisa kuita zvinhu zvizhinji kwazvo zvokurapa kushanda. It anokwanisa aivabatsira zvinonyatsorehwa ezvinhu munhu, kubata zvirwere zvakawanda uye zvichingodaro. Asi kuti mukudzidzire haangavi nyore, nokuti pakupedzisira uchada kuti zvechokwadi kumira pamusoro wake. Rinosimbisa honokono, kuva namahwindo maoko nemabvi. Mushure maizvozvo, akaisa musoro wako ari mugomo aumba kubva emichindwe uye zvishoma nezvishoma kubvarura makumbo kure pasi, nokusimudza mutumbi. Kana uchinzwa kuti iwe kubatisisa zvakakwana, otanga kutwasanudza makumbo ake, uye pamwechete navo muviri wose, kusvikira muviri wako anoumba achirurama mutsetse. Vamwe vanhu kuseka uye vanoti chinhu inverted asana vaya pamusoro 50, zvichireva kuti rukoniwe kuita kunyange vaduku uye vanoda kudzidza kwenguva refu. Asi chokwadi, pamwe yakakodzera gadziriro, uchadzidza nokukurumidza zvokuti tora ichi kumira.

Sarvangasana

Kana yapfuura pani ichaongororwa mambo asanas, ichi inonzi mambokadzi. Ichi chimwe asanas zvikuru, vamwe kunyange tenda pakutanga inverted chawo, yakabuda yoga. Sezvo muzvirevo nyaya, munzvimbo iyi havana zvakananga zvakanaka, sezvo waifarirwa kunobatsirawo pamusoro muviri wose kamwe. Kuzviita zvakare, unofanira nhema pamusoro musana wako uye musimudze makumbo enyu, uye ipapo rezasi mutumbi. nguva ino chete, haufaniri kurega. Zvino unofanira kusimudza uye yokumusoro mutumbi, kucheka mashizha kubva pasi. Chokwadi, shure kana zvakakodzera kuti Prop maoko ake. Somugumisiro, ukangogamuchira umire pamafudzi uye mutsipa, Munotatamura muviri wose ari yakarurama mutsetse. Sezvaungafungidzira, pani ichi rinogona kurondedzerwa se chibhende "inverted asana vaya pamusoro 50", asi chokwadi ndechokuti jooga haazivi mazera, uye kana muchida, munogona kuita kumira chero zera. Unofanira dzidzo chete uye negungwa kuda. Chinhu richishanda kwauri zvakanaka vhidhiyo Tutorial, iyo uchanzi "Yoga nokuda Beginners kumba" kana zvimwe zvakadaro, saka unogona nemaziso arambe sei uye chii chaunofanira kuita.

Ekapadashirsha sarvangasana

Yoga nokuti beginners kumba riripo zvachose wose. Asi kana ukasarudza achikwira yakakwirira yakati sandara, uchawana nani ngaakuitirei achitungamirirwa tenzi ane ruzivo, ndiani usvinudze asanas itsva kuti hazvisi kuwanikwa imi beginners. Somuenzaniso, nzvimbo iri nadzurudzo neezvitendero Sarvangasana. Paunosvika zvinodiwa pani, haufaniri chete kudhonza muviri wose muna rwonzi - muri kunodiwa kuti atsaudzire gumbo panguva ibvi uye tikarega nayo pasi napo pasina kukanganisa vamwe muviri wakatsetseka mitsetse. dambudziko iri riri kunyanya kuoma, asi iwe unogona kugadzirisa nayo, kana ukashanda nesimba. Dzidza kutanga inverted asanas kuti beginners uye anozodzidza zvakawanda necheseri dzakaoma.

Padma Sarvangasana

Sezvo vazhinji kunge wakacherechedza sarvangasana - zvikuru zvaizivikanwa vanhu vakawanda inverted asana. "Birch" - chiitwa kuti kuchikoro chaiko dzidzo makirasi hwakaderera mamakisi, uye kuti chinhu kwadzakabva pamusoro ainakidza Sarvangasana. Zvisinei, muri akavimbisa kwete kuchikoro kudzidziswa kuita Padma sarvangasanu kuti munguva dzakaoma senguva womuchato. Muchiitiko chino, paunosvika kwokupedzisira pani, unofanira peta makumbo ari pasi lotus nzvimbo, apo akasara ane inverted chinzvimbo. Kuti aite izvi, iwe unofanira refu Workout, asi kunoita asana ichi hazvidaviriki, uye ndizvo chaizvo nei tichifanira yoga. Inverted asana - izvi zvakasimba njanji wako utano hwakanaka, kuwana rugare rwepfungwa uye kuvhenekerwa mupfungwa.

halasana

Ichi chinhu chinofadza zvikuru chinzvimbo, sezvo zita rayo anoshandura se "kurima". Uye chokwadi, munhu achiita asana ichi anopa muviri wako chimiro, chakafanana zvikuru mureza pagejo. sei kuzviita? Unofanira kuva kubva ikozvino runozivikanwa nzvimbo kwamuri muna supine nzvimbo vanotanga nokumutsa makumbo. Asi panguva imwecheteyo haufaniri kuita Prop kukwira musana maoko ake uye aisafanira kurega - rambai achikwira kusvikira zvigunwe zvenyu kubata pasi. Saka ukarasa makumbo ako pamusoro musoro wake. Bata asana ichi masekondi dzinenge matatu, ipapo kudzokera kutanga chinzvimbo.

Depada pidam

Chimwe zvakafanana uye inoshanda chaizvo asana ndiyo imwe kufananidzwa polumostika. Nokuti rayo Implementation unofanira nhema sandara pasi, uye zvadaro chitanga kurera hudyu, kutamira kwako muviri uremu pamusoro chitsitsinho uye mumaoko, uye ipapo mapendekete ake, kana wasvika soro zvichibvira pfungwa. Panzvimbo ino, unofanira yokudziyira pamusoro sezvinongoitawo mamwe muviri. Panewo zvakasiyana izvo munhu anogona ushe panzvimbo ino, nokudaro vachiwedzera rinokosha chaizvoizvo, asi kunyatsoidzavo zvakaoma zvikuru asana.

nzwara Mayurasana

asana ichi yakafanana zvikuru zambuko, asi ane yokunyanyisa shanduro nayo. Pano unofanira kupinda nzvimbo zambuko, uye ipapo kuderedza chinhambwe pakati maoko ako uye zvitsitsinho kushoma. Sezvo zvinoitika Mayurasana, asi hazvisi zvose zvaunofanira kuita. Kuti tiwane nzvimbo vaipisa Mayurasana, unofanira kufamba nembama uremu emaoko ake, saka zvimwe munomimina muviri wako. asana iri akati kukuisa pikoko munhenga, uye zvingaita zvakanaka kururamiswa. Nokutendeseka, ndiyo chimwe chezvinhu zvakaoma, asi kwete maererano unyanzvi uye chengetedzo. Kazhinji, untrained vanhu havagoni kuita asana ichi, uye vaya vaimboita jooga panguva inokosha vanochiva haagoni kumira panzvimbo achida mumasekonzi matatu.

Zvino unogona kufungidzira sei kukosha inverted asanas, kushandiswa iri rinokosha.