Yoga: Morning zovuta oyamba. Zokambirana komanso ayamikira

Yoga - ya m'mawa, masana kapena madzulo, si mtundu wa masewera. Ndipotu, ndi Indian nzeru wakale, kuti akhale pansi pa ulamuliro wa thupi, maganizo ndi mzimu. Onse atatu zigawo izi zimathandiza kuti akwaniritse mogwirizana ndi choonadi, amene ali ovuta kukwaniritsa mwa njira ina iliyonse.

ubwino anati yoga

Ambiri anaganiza za nkhani ngati anati yoga opindulitsa kunyumba? Morning zovuta ali zambiri ubwino, waukulu umene zili m'munsimu:

1. thupi kukhala wamphamvu, wathanzi ndi kupeza mosavuta. Pambuyo makalasi uliwonse munthu kumva kusintha, omwe sakanakhoza kukwaniritsa patsogolo. Pamene anati yoga minofu ndi Mitsemphayi kukhala zotanuka ndi kulola amaundana mu aima kuti mwezi zapitazo zinkaoneka ngati zosatheka.
2. Kungakupatseni zinthu zosangalatsa. maganizo utatha, maganizo onse zosafunika ndi ovutitsa kusiya. Chigawo ochepa thupi limakhala kugonjetsedwa ndi maganizo ndi zikuchitika kwina.

Kodi kuyamba makalasi

Yoga - m'mawa zolimbitsa thupi pulogalamu kuti sayenera ndalama pa zipangizo. Kuchita masewera olimbitsa thupi, inu muyenera zovala zabwino ndi pamwamba kutsetsereka. chipinda ayenera kusankhidwa lalikulu, ndi kutentha abwino kwambiri. Special nyimbo magulu kukuthandizani kuti asangalale ndi kuchotsa mutu maganizo onse zosafunika.

Zochita kwa oyamba

Yoga (m'mawa zovuta oyamba) ndi koyenera kuti munthu aliyense. Ngati inu mumachita Zochita zikuluzikulu, mtengo zabwino ndi nyonga sadzasiya tsiku lonse. Ndipo ngakhale uthenga zosautsa adzatengedwa mosavuta ndi mwaukali.

The anati yoga zophweka kwambiri, mmawa kapena zovuta madzulo ndi 4 thupi, amene adzakhala okwanira kuti zotsatira woyamba zabwino:

1. Ataima ndi mapazi anu phewa-m'lifupi padera, mapazi ndi torso kukuza mu njira imodzi. Ndiyeno torso kufanana pansi ndi manja anawonjezera patsogolo.
2. Kachiwiri, ofukula udindo, koma miyendo pang'ono onse padera. Manja pansi kwambiri pansi. Mutu ayenera kufikira coccyx - kumtunda.
3. Mu malo yapita phazi ali zimayenda kunja ndi manja aukitsidwa (kungakhale kufanana ndi mzake kapena kugwirizana kanjedza). Ndiye miyendo ndi ndichotse pa maondo, osati akugwa mapangidwe njira yoyenera.
4. Chomaliza kaimidwe - yopuma. Kuchita izi, inu muyenera kuti pogona pansi, kupanga thupi lonse molunjika yopingasa mzere, ndi kumasuka kwa mphindi zosachepera 3.

Zochita kupuma

Kupuma Yoga - Morning zovuta oyamba, zimene zingakuthandizeni kukhazikitsa mogwirizana ndi chikumbumtima chawo. Pambuyo lophunzira kuzunza mkati, aliyense athe kulamulira maganizo ndi kukhala bata mavuto.

1. Kuyeretsa. Ataima mu malo msinkhu, ayenera kupuma kwambiri mothandizidwa ndi mphuno, ndipo zosonyeza nkhope yotakata kumwetulira, kutulutsa kudzera mu chakudya chochepa.
2. Pa chitukuko cha mavoti. Mu malo omwewo mu mphuno kupuma, kenako kupyolera mwa lonse tsegula pakamwa - lakuthwa ndipo mofulumira mpweya.
3. Morning. Kupuma Yoga - ya m'mawa malo womberani kuchotsa tulo. Kuti tichite zimenezi, kuphwa pa mphasa, pazipita Yosefera minofu. Kutuluka pa zala, kuchita mpweya kwambiri, ndipo pambuyo masekondi 3-4, likumira kachiwiri wapansi - mpweya wotuluka zonse.

madzulo zovuta

Mwachizolowezi m'mawa zovuta yoga kwa amuna akhoza m'malo ndi njira madzulo. Nthawi kugonana mphamvu aulesi kwambiri kuti achite chirichonse m'mawa. Zochita, ndi wosavuta, choncho n'zosavuta kuchita chilichonse.

1. Atayima molunjika, nsana wanu molunjika ndi wogawana anatambasula manja ake, muyenera pang'onopang'ono kupinda miyendo, ngati pansi pa mpando. Tiyenera kuti mugwire mu udindo uwu pafupifupi 30 masekondi, kenako abwereza kamodzinso pambuyo masekondi 10-20.
2. Atakhala pansi, mapazi amalowana mukulumikizidwa pamodzi ndi mawondo ayipanga. Mothandizidwa ndi manja ayenera adatchithisira ku nthaka, popanda mapazi ake pansi. Kunama analimbikitsa miniti, ndipo kenako abwereza nthawi 4-5.
3. Kuyambira malo - ataima, mapazi phewa m'lifupi padera. Manja linatha mu dzanja, mapazi ndi zitayang'ana wina, ndi mwendo umodzi akufunitsitsa mpaka mlingo woyenerera. Ndiye mkono umodzi limagwa pansi, ndi wachiwiri ayenera anatumiza bwino oposa. Bwerezani kukambiranako atasinthana maudindowo akhale nthawi 5-6.

Hatha Yoga

Morning ya atsikana hatha anati yoga ngati koposa. Ndipotu Zochita izi kukhala kutakasuka, zikundithandiza kuti tsiku likubwera ndi kupereka maganizo abwino.

Anthu ambiri mwamsanga kuyesa okha pa ntchito zovuta, zomwe ndi kulakwitsa. Kuyamba dziŵani okha ndi zovuta oyamba, komanso kupeza mfundo zambiri za mtundu wa anati yoga.

malamulo lofunika

Sitepe yoyamba ndi kuti tipeze pa zaka zimene makalasi adzapindula:

• Ana ambiri ang'ono muyenera mpweya wabwino ndi kuyenda mwachizolowezi pabwalopo;
• 6 azaka mukhoza kuyamba kuphunzitsa mwana wanu kupuma bwino ndi kuyesa anati yoga Zochita yosavuta;
• zaka 10 amaloledwa kumasuka ku malo zamaluwa;
• mu zaka 17 ndi nthawi kuyamba kukhazikitsa chipangizo malo amodzi ndi zazikulu kokoka, ndi kuphunzira kuugwira kupuma kwawo;
• zaka 40 nthawi zonse tiyenera kugwiritsa ntchito maluso ndi kusintha iwo, koma pambuyo kusintha mbali mu Kuwonjezera mchitidwe Yoga ndi bwino kuwonjezera kuyenda;
• pambuyo zaka 50, mtengo wake ndi zofunika kuchepetsa, koma osati kusiya ntchito.

Akazi ndi anati yoga admirers ndipo amaona kuti njira yabwino masewera ndi zosangalatsa, koma pali zofooka kwa iwo:

• pa msambo ndi kutiletsa kuchita Zochita mozondoka, ndi bwino m'malo makalasi kupuma;
• oyamba m'malo zigawo mphamvu zambiri kuyenda mu mpweya wabwino kapena ntchito dziwe losambira;
• mu masiku oyamba a mimba amaloledwa kuchita mwangwiro asanas onse, koma patsogolo ndi bwino kukaonana ndi dokotala;
• atabadwa (banja loyamba la miyezi) ndikoletsedwa kuchita, ndipo pambuyo atapita masiku kuyamba kuchita Zochita ayenera kukhala ndi zophweka kwambiri.

Kuwonjezera kusamalitsa awa, muyenera kudziwa chimene wonse (amuna ndi akazi) malire ndi anati yoga. Morning zovuta slimming ndi kukongola ndithu kupereka chifukwa kuti adzakhala kuonekera mwachilungamo msanga. Koma simungathe overdo izo, kukwaniritsa cholinga anakhumba posachedwa.

malamulo Simple ayenera kutsatira aliyense:

• patapita nthawi yaitali kutentha osavomerezeka kuchita;
• anthu amene ali ndi mavuto ndi magazi kapena kachitidwe mtima simungathe kuchita masewera olimbitsa thupi lopanda adokotala anu;
• kuphatikiza masewera angapo, kuchita pa nthawi yomweyo, ndikoletsedwa;
• pamaso pa pafupipafupi Zochita vertigo ndi lapendekeka mutu pansi kuloŵedwa m'malo ndi atatsamira patsogolo.

maphunziro

Mphamvu Yoga (m'mawa zovuta) zimafuna kukonzekera pang'ono pamaso pa kalasi. Choyamba, tiyenera kulabadira zovala (amene ayenera kukhala mfulu, kuti si choopsa kayendedwe) ndi nsapato (ngati n'kotheka, ndi bwino kuthana ndi opanda nsapato). Komanso pali malamulo wamba ochepa:

• Mphindi 20 kulimbitsa thupi la sadzakhala superfluous yolimbikitsa douche;
• nthawi yabwino chifukwa anati yoga - 5-6 koloko m'mawa;
• kuchita pa chopanda kanthu m'mimba sikuthandiza, koma pakati pa kudya ndi zolimbitsa akhale maola osachepera 2;
• panja Zochita idzachitike mosavuta ndi omasuka panja kolowera kudzakuthandizani kumvetsera.

Zisanu invigorating asanas

Kudziwa malamulo zikuluzikulu ndi malangizo, mukhoza kuyamba kuchita Zochita. Zisanu asanas zabwino isonyeza zimene anati yoga yeniyeni. Zovuta (m'mawa) sikutanthauza zipangizo zina.

1. Asana Tarudasana (dzanja kuluka). Imagwiridwa mu kuimirira, mwendo wina zapiringizana padziko mnzake (kotero kuti zala anali pa minofu gastrocnemius). manja zapiringizana pa mlingo pachifuwa kugwirizanitsa kanjedza. Pambuyo masekondi 20 pamalo ayenera kutenga kupuma pang'ono ndi kubwereza, kusintha malangizo a mapazi ndi manja kupotoza.
2. Asana Vrikshasana (mtengo angabweretse). Mu malo ofukula za phazi la mwendo umodzi aikidwa pa bondo chachiwiri, manja ndi kukwezedwa m'mwamba, kulumikiza kanjedza. The aima mtengo tikulimbikitsidwa kuti masekondi osachepera 20, ndiye kusintha miyendo.
3. Asana Virabhadrasana (bellicose kaimidwe). Atayima molunjika, kukweza mwendo wina kumbuyo, kupanga mzere wolunjika ndi thupi, ndi mwendo chachiwiri - perpendicular. Manja ali anatambasula kutsogolo ndi kuchita ndi mzake. Kusamala asungike pafupifupi 30 masekondi, ndiye kusintha miyendo.
4. Asana Ardha matsiendrasana (kupotoza msana). Atakhala pa mphasa, wina mwendo anawerama ndi kukoka kwa thupi (bondo ndi chidendene pansi), ndi mwendo chachiwiri, anawerama pa ngodya kulondola, anaika phazi kuseri kwa bondo omangika. thupi wokhota m'chiuno. Mmalo awa, analola kuti asangalale miniti.
5. Asana Gomukhasana ( "mutu wa ng'ombe"). dzanja anakweza molunjika ndi wopindidwa pa chigongono kuti kanjedza anakoka kuti masamba phewa. The dzanja chachiwiri zimapangitsa kanthu imodzi, m'munsi, kuti akupita pansi, anawerama pa chigongono. Ndiye zala za manja onse zikugwira. Pamene inu mumachita muwasunge nsana wanu molunjika (musati slouch ndipo musati sag). Total zotheka kugwira mu udindo uwu pafupifupi 20 masekondi, nayenso kusintha manja.