Tomu imbwa Makogon Down: tsananguro, kuita unyanzvi uye wongororo

Inverted postures yoga - musimboti Tsika asanas. Ivo harungashandurwi zvepanyama rinokweva, berekai masaja nhengo, kubatsira kubvisa tsvina, sipidhi kukwegura uye kuzorodza pfungwa dzako uye muviri. Izvi zvinosanganisira Adho Mukha shvanasana, kureva mamiriro "imbwa munyaradze pasi." "Adho" ipapo akadonha pasi, "mukha" - munhu, "Schwan" - imbwa. Makogon "imbwa munyaradze pasi" yoga - imwe inverted mamiriro uchitsigirwa paruoko. Level yakaoma - avhareji.

Sezvo iye anotarira anatomically

The Nhamba pazasi inoratidza sei tsandanyama kushanda. The deltoid tsandanyama pamusoro kwemaoko, widest - musana, gluteus Maximus, biceps pazvidya uye mhuru. Asi kwete ndizvozvo zvose. Hazvina kuchiratidzwa zvakananga Anterior pahudyu tsandanyama uye serratus Anterior, inoti unopinza. Vanofanira kuva vakagadzirira kuti vavatore imbwa munyaradze pasi haakonzeri kusanzwa.

kwoushamwari-up

Kubva agere nzvimbo (dandasana mamiriro) zvinyoronyoro exhale ufambe pashimotanasanu (Paschimottanasana). Richakubatsira nyore uye zvakanaka, sezvo panyama zvaunogona, achiita kare kutaurwa kwakavharwa nenyama tsandanyama. Bend shure zvikuru. Asi regai muzoiisa marwadzo. Kuita asanas vanofanira kusangana mauto ako. Paschima zvinoreva kumadokero muna Sanskrit uye Uttana - nyanyisa ndichisveerera. Paschimottanasana Anotambanudza kuseri muviri wako, kunyanya pamusoro nomuzongoza, hudyu uye makumbo kumashure. Kana uchisangana hamstrings dzako vemitsipa uye asingakwanisi ruoko zvakakwana navo mberi, regai kurwadziswa. Unogona kushandisa gobvu negumbeze uye ugare pamupendero, kusunungura makakatanwa kumashure uye makumbo. It achatsigira chiuno nomuzongoza nenzira yakarurama chinzvimbo. Danho rokutanga exhale uye vanokunga kutsoka. Pamapfudzi uye mutsipa panguva imwe chete ndagadzikana. Panguva kutanga kwekupwanyiwa anogona kuramba panzvimbo ino vanenge 15 kusvika 30 seconds. Kufema zvakasununguka, asi zvishoma kufema inofanira zvakachengeteka kudzokera chepakutanga nokugara chinzvimbo.

The rakatevera Danho - kwokutanga nzvimbo

Balasan - vanonyepera mwana - zvakare anogadzira muviri kukurumidza Implementation of zvaida asanas (mamiriro rembwa yakagadzirwa pasi). Balasan chose zorora muviri, huchabvisa vose clip. asana Uyu wokumborerutsa makakatanwa rezasi shure, anotambanudza nyika nomuzongoza, achaita kwiza ari abdominal zvomukati, batsirai gumbo kuneta, kuvandudza kweropa.

Transitional mamiriro

Mufananidzo unoratidza sei kuchinja anobuda. Sezvaunogona kuona, kusimbisa rinonyatsotarira matatu pfungwa pamusoro nezvigunwe, mabvi uye pamaoko maoko ake.

lath

Zvadaro, ruramisa mabvi ako uye kudhonza chiuno kurutivi pazvitsitsinho. Neck zvinofanira kuchengetwa akaererana nomuzongoza. Zvikuru: minwe kukurumidza muruoko uye vanosundira Mapedhi pasi, sezvinoratidzwa pamifananidzo pazasi. Izvi Paunotanga micheka rive yezwi zvakarurama mamiriro rembwa yakagadzirwa akatendeuka pasi.

Danho rinotevera

Akasendamira maoko, tora danho kana maviri mberi. Takaona sezvo kusvinwa nemarunda shure pamabvi? Unogona kugara uye kubatsira pachako tichibatsirwa nechigaro. Ona mifananidzo. Mumwe zviri nani, asi kwete zvikuru.

mudariro itsva

Musoro nomutsipa vakasununguka. Musoro ndiwo pakati pamaoko enyu. Makumbo akatambanudza napo, uye tsoka vari zvakasimba pasi, uye mapfupa chigaro vamutsirwe pasirin'i. Izvi ezvinhu akaoma kuti mutsva kunogona kuderedzwa, ane kusimbiswa shure nechigaro. Ipapo magaro havasi huru mutumbi anaro, asi kumashure twasu uye makumbo zvakare. No chinokosha Kumikidzo maoko, pamaoko havanzwi kumanikidzwa simba. Kushandisa zvishandiso matsva nzendo vagarepo kuzobata inverted mamiriro. Gare gare, vanhu vaibva asingatani mamiriro (sezvinoita pakutanga pozi Cobra "budzhangasane") richakunyararirai, mupfungwa isina, kuswatura makumbo uye maoko, kudhonza chiuno mudenga. Zvishoma nezvishoma anombotwasanudza, nekupedza basa amire (tadasana).

For chamber - the Classic Version

Saka mamiriro rembwa yakagadzirwa pasi. How kuzviita maererano nemirau? Agere Balasanov kana sezvazvakanyorwa anonziwo, Adho Mukha virasane vanofanira Tuck zvigunwe zvenyu, simudza zvitsitsinho mabvi pasi. Zvadaro ruoko maoko ako ari emaoko uye nemabvi. minwe vakaparadzana, rinotungamirirwa mberi uye tsime aimanikidzwa pasi. muzvanza Uprites pasi uye vasundire pasi pariri. Arms uye mutumbi inofanira chete mutsetse. Sununguka pamutsipa wako, musoro pasina kunetsana kuri pakati maoko. Munotatamura makumbo ake uye ndichisveerera ari marunda, kusimudza vanogara mapfupa kumusoro akananga pasirin'i. The muviri afanane ane inverted rikwanise angled Latin tsamba Λ.

Arms, mutumbi uye makumbo - zvachose twasu. Dumbu, mutsipa uye musoro zviri zvachose vagadzikana. Uchiri umire zvigunwe zvenyu. Focus "yemasiraidhi", imbwa vanonyepera yakagadzirwa pasi, hazvina vangasimudzira rakasiyana Adho Mukha shvanasany. Zvishoma nezvishoma kudzikisa pachako shure pazvitsitsinho ake, uye uuye pedo nomusoro wake pasi. Fema zvishoma nezvishoma. Kana usiri atova yunifomu chinzvimbo, ipapo zvakare Simudza zvitsitsinho uye regai kudzikisa musoro wako pazasi pachiyero maoko. Rambira asana mumasekonzi 30 - miniti imwe. Exhaling, tikarega pachako kupinda pose ari mwana uye kuzorora, faranuka. Heano mazano kuti imbwa mamiriro munyaradze pasi. Kana usiri vakaneta, ipapo befu kuwedzera tadasanu.

Pose imbwa munyaradze pasi: kushandiswa

General Migumisiro:

• Anobvisa kuneta uye agovandudza simba.
• Kunosimbisa muzvitsitsinho uye gumbo chimiro anovandudza.
• Kunonatsiridza uropi basa nokuwedzera nerubatsiro musoro uye vanotarisana neropa.
• Kunonatsiridza mufambo shure, anobvisa kurwadziwa lumbar nharaunda.

Kuchirapa chaizvoizvo: asana anobatsira zvirwere zvakadai bronchitis, kumwedzi zvirwere, kweprostate gland wenyonganyonga, asi misha yacho dumbu, chirwere cheitsvo, colitis, rutsoka wakarebesa, Vanokotama, kunozvikurudzira pazvitsitsinho zvavo, kupfupika mweya.

Dog akatarisa, kana Ecc ( "kumutswa") mukha shvanasana

Izvi zvinotiyeuchidza sipping imbwa musoro wake osimudza, rikawira nekuti zita rayo. Kana basa racho kuti uendese kuwedzera mhiri musana, zvakakodzera kushandisa kupfuura chipfuva uye duku - the lumbar uye remuromo kumatunhu. Kutsauka ichi kare, kuswedera ake - a vavatore svikiro kuoma.

Nhema pamusoro dumbu rako, maoko paucharara pamwe pamuviri, makumbo uye zvitsitsinho vakabatana, kuzodzosera musoro kurutivi. Hands akaiswa zvakananga pasi pamapfudzi enyu. Beginners kazhinji ano musana. Izvi zvakaipa. Zvakasimba vakasundira muchanza ruoko rwako uye musimudze, kunyange kana zvichiita sokuti hapana masimba. Kutaura zvazviri, pfungwa iri nyore pane rwakakombama. All pfungwa - the gluteus Maximus. Kutanga chiitwa, nepavaigona navo. Wedzera chipfuva, nokusimudza sternum kumusoro. Regai Svinai kumicheto ake. Chengeta mabvi ako uye mhuru kusvinwa. Vachikweva kumusoro, uye regai ariswededze pasi. The uremu zvinofanira kuparadzirwa pamusoro pamaoko uye netsoka. Sununguka navo, uye simba vachaenda achishandisa kubva pasi kumusoro, vanopfuura nomuzongoza.

Muhudyu wakavhomorwa zvishoma musana sokunge muri kukambaira pasi fenzi.

Chii kunotsvaka

Mabvi vanofanira kuramba akarurama, saka kuti rwemberi pose zveshure tsandanyama pakati pazvidya vakaputsa chiuno, magaro kusimbiswa. havafaniri kuva kutekenyedzwa clamping kumashure. Beginners anogona kudzikisa mabvi ako kusvikira pasi.

mweya

imbwa pozi, rigone nemamiriro, ndiye "mamiriro ose nedzinovengwa." Its pakatarisana yaiva imbwa vavatore, akatarisa, iyo chokuita zvakajeka pakuwedzerwa pechipfuva kana kufema. Wakabata vavatore munhu afeme shoma anobvumira nedzinovengwa simbisa thoracal kuwedzera, panguva iyoyo sezvo mweya kunoita kuti kutsiga lumbar uye remuromo madhipatimendi.

Zvinonyatsorehwa migumisiro chiito kunoisawo:

• Anovandudza uye rejuvenates ari nomuzongoza.
• Hakubvisi kurwadziwa lumbar nharaunda.
• It kunonatsiridza kweropa iri pelvic munharaunda.

Kuchirapa nemigumisiro:

• Nzvimbo iyi inobatsira kana misha kana kurasikirwa vertebral Disc, lumbago kana Sciatica, kukotama.
• Zvinobatsira pamwe asima, chirwere cheitsvo, hosha yemajoini pamusoro pamafudzi mapfundo, scoliosis, kushaya mbereko.

Zvino isu akatarira sei kuti pave "munyaradze imbwa kumusoro" (uye pasi, zvakare), uye akakurukura kana pane kubatsirwa asanas izvi.

Reviews weyoga nemakirasi

Kazhinji, ivo vose nechido. Vanhu vane mwedzi kanenge mitanhatu anoita asanas, handichakwanisi kuita pasina pavo. Chokutanga pane kukura ane zvinhu nyore, asi kukura mukana wokushandiswa kurovedza vari rakaoma uye kuuya incredible manzwiro nenyama kudzora muviri. Nguva dzose zviri kuedza, kana zvichibvira kuita inversions. Vakadzi vari kunyanya yakaratidza runako mamiriro - Viparita Karani.