Birch pose mu yoga

Isu tese tine zvishoma zveyoga! Pashure pokurangarira zvose, shure kuchikoro, mumakirasi okurovedza muviri, takadzidziswa kuita chimiro chepfudzi. Iwe unokanda makumbo ako kumusoro, zvibatire kumashure kwako uye ushamisika: makumbo ako ari pamusoro pako! Iyi Birch - Sarvangasana, imwe ye "goridhe" inomira muyoga. Nhasi isu - asi nenzira yevakuru - tichanzwisisa kuomarara kwekuita iyi asana, toona kuti kukuvadza kwainogona kuunza, uye chii chinobatsira!

“Zvakanaka! Kana ndakaita Birch kuchikoro, zvino ndinogona, "muverengi wedu achapedza simba. Uye achange akarurama zvishoma. Muzongoza wedu, nhamo, hausisiri kuchinjika, uye ndizvo zvakaita nzvimbo yekervical. Mumwe munhu aunganidza maronda, kufuta. Zvose izvi hazviiti kuti pfudzi rimire rakachengeteka uye nyore kuita, sezvazvaiva muhuduku. Asi, chokwadi, munhu anofanira kuedza Sarvangasana. Asi sei? Kana iwe uri mutsva kune yoga, isu tinokurudzira kuti iwe uchiri kudzidzira akareruka ekutanga asanas panguva iripo (iwe unovawana muchikamu chedu cheyoga poses). Zvadaro, kana iwe uchinzwa uine chivimbo mavari, enda kune zvakanyanya kuoma - kureva, izvo zvichakugadzirira iwe Birch pose. Semuenzaniso, kune inoshamisa positi yeGejo - Halasana. Asi nezvake gare gare. Uye zvino ngationei zvimwe kuti sei Sarvangasana akanaka kudaro.

Zvimiro zvebirch pose

Iyo ndeyekunyanya kukosha kweiyo yoga. Uye inobatsira muviri wese kamwechete, ndosaka ichinzi seizvi: Sarvangasana. "Sarva" inoshandurwa kubva kuSanskrit se "zvose", "zvose", "zvakakwana". “Anga” zvinoreva muviri (nhengo). Uye, chokwadi, iyo Birch pose inobata muviri wese wemunhu. Sarvangasana inokurudzira thyroid uye parathyroid glands, inovandudza kugoverwa kweropa kuuropi, maziso uye ganda rechiso, inovandudza kugaya uye kubuda kunze, inopa zororo kumhasuru yemwoyo yedu uye inokwanisa kuvandudza.

Kune avo vane zvirwere zvemapapu uye bronchi, avo vanowanzotambura nemhino uye kutonhora - Birch pose, sezvavanotaura, "izvo chiremba akarayira"! Asthma, bronchitis, kupfupika kwekufema, kusadzivirirwa kusimba, mune zvekurapa, zviratidzo zvakananga zveSarvangasana. Inobvisawo misoro, kusagadzikana kwekudya, inoshanda neuterine displacement muvakadzi. Uye, nenzira, inowanzoonekwa se "chikadzi" asana, sezvo inogadzirisa kwete chete kutenderera kwekuenda kumwedzi, asiwo iyo hormonal system yakazara. Uye kumira kwepfudzi kunobvisa kuwedzera kunetseka, kuzvidya mwoyo, kuneta uye kushaya hope. Iyo inokwanisa kudzoreredza kujeka kwekufunga, kukubhadhara nesimba uye nemafungiro akanaka kwezuva rose. Muchidimbu, nekuda kwezvinoitika izvi, isu tichaongorora pazasi (ona mabhenefiti easana).

Uye pano muedzo wakakura ipapo - ipapo kubva pachiremwaremwa - kutanga kudzidzira Birch pose. Vamwe vanomuti amai veasanas, vamwe "mambokadzi", "pearl". Uye vakarurama. Zvose izvi zvakadaro. Asi haawanzoiti chero munhu ane njere uye anonyevera pakarepo nezvematambudziko akakomba ehutano anogona kuunza Birch pose. Kuti uwane chete mhedzisiro yekuporesa uye kubvisa zvese zvisingadiwe, iwe unofanirwa kuziva nezve contraindications uye zvese zvakaomarara zvekuita kumira kwepfudzi.

Zvakanakira kurovedza muviri

Birch pose mu yoga inoreva inverted asanas. Uye vari kuporesa zvakanyanya mukuita kwavo pamuviri wemunhu wese.

1. Chigadziko chepfudzi chinounza ropa idzva mumusoro. Uye, naizvozvo, masero europi anovandudzwa, simba repfungwa rinowedzerwa, musoro unova wakajeka uye wakajeka (zvakanaka kurara uye kusava nehanya!).
2. Ropa rinoyerera kune pituitary uye pineal glands - zvakakosha glands muuropi, iyo hutano hwedu hunoenderana zvakananga. Zvose muviri nepfungwa.
3. Inovandudza hormonal balance. Uye izvi ndizvo zvinoitika. Iyo pituitary gland inokonzera kugadzirwa kwehomoni (inobudisa mahomoni anokanganisa kukura, metabolism uye basa rekubereka). Asi iwe neni tinofamba netsoka dzedu, ropa riri mumuviri rinoyerera pasi nguva dzose, uye pituitary gland inogona kusagamuchira mufananidzo wakarurama wehuwandu hwehomoni yatinoda. Uye patinofamba muchimiro, ropa rinomhanyira kumusoro, uye pituitary gland ine ruzivo rwese rwakakosha. “Anoona” kuti ndeapi ma<em>hormone atisina uye anotanga nzira yokuadzorerazve.
4. Inoderedza kudzvinyirira pamadziro emidziyo ye venous. Izvi ndezvechokwadi kune avo vanotambura nevaricose veins. Asana inobatsira kubvisa njodzi yevaricose mitsipa uye inodzivirira kukura kwechirwere.
5. Inotanga nzira yekuvandudza. Nemhaka yei izvi zviri kuitika? Chimiro chepfudzi, seyese inverted asanas, inoshandura kuyerera kwesimba mumuviri wemunhu. Izvo ndezve prana uye apana. Prana anokwira kumusoro, apana anoenda pasi. Uye kana isu tasimuka muSarvangasana, isu tinongotungamira kuyerera kweaya masimba, isu tinotanga maitiro ekuvandudza.
6. Anobvisa chepfu. Lymph inobvisa zvose zvisingakoshi kubva mumuviri. Uye inoyerera chete pasi pesimba regiravhiti kana panguva yebasa remhasuru. Kana munhu achitungamirira mararamiro asina kushanda, misumbu yake inoputika uye haina kugadzirwa - lymph, nhamo, stagnates. Mhedzisiro inoshamisa inoitika kana isu takamira mumapfudzi. Lymph pasi pesimba regiravhiti zvakare inotanga kushanda uye kusunungura muviri kubva kune yakaunganidzwa chepfu.
7. Inovandudza metabolism.
8. Yakanaka kwazvo kumukadzi wekubereka. Asana inodzorera hutano kune nhengo dzehutano hwekubereka uye muvarume (ingoyeuka pamusoro pezvinopesana. Tinoita Sarvangasana kana pasina matambudziko mumutsipa wekervical kana thoracic spine, nezvimwewo).
9. Inoshandura parasympathetic nervous system, iyo inokonzera kuzorora. Pashure pezvose, chii chinoitika kana tikamisa ruoko? Kuwedzera intracranial pressure. Pano muviri "unomuka" uye unotanga nzira yekuzvitonga. Anotanga kutisimbisa, achiti zvinhu zvose zvakanaka, hapana ngozi. Ndokusaka, kana tabuda muchimiro ichi, kune manzwiro anofadza emufaro, kuzorora. Iyo parasympathetic nervous system yakabatidzwa mumuviri.
10. Inobvisa kushushikana kwekutya, kushushikana uye kusagadzikana.
11. Inosimbisa basa remapapu, izvi zvakare zvinotidzivirira kubva pakukosora nekurwadza kwehuro.
12. Sarvangasana yakanaka kudzivirira kutonhora uye SARS, nokuti panguva yekushandiswa kwayo, ropa rinowanikwa pamutsipa, huro, chiso chinowedzera, uye kurwisana kwemuviri kunowedzera.
13. Inozadza nesimba, inobvisa kuneta, kushaya hope.

Dzidzira kukuvadza

Kana iwe usina chokwadi nezvehutano hwako, isu tinokurudzira zvakasimba kuti ubvunze chiremba usati wagona iyi asana. Ita shuwa kuti iwe hausi mumwe weavo vanopikiswa kuita mapendekete. Saka, contraindications kuti Sarvangasana:

• kuwedzera intracranial pressure
• yakawedzera intraocular pressure
• retinal boka
• hernias, protrusions munharaunda yekervical (pane mukana wekuwedzera mamiriro acho nekupinda nekubuda asana)
• kukuvara kwekervical vertebrae
• kuora mwoyo kwehupfungwa
• zvirwere zvemwoyo, chiropa uye spleen
• shamhu dzakapfuura

Panewo miganhu yenguva:

• kurwadziwa kwemutsipa nemafudzi
• dumbu rakazara uye ura
• mudumbu kugumbuka
• Musoro wakasimba
• otitis, sinusitis
• kuneta mumuviri
• muviri usina kugadzirira
• pamuviri (zvinongogoneka chete pasi pekutariswa kwemurairidzi anokwanisa)
• nguva yekuenda kumwedzi muvakadzi

Nzira yekuita birch pose

KUTENDA! Tsanangudzo yechiitwa inopiwa kune munhu ane hutano. Zviri nani kutanga chidzidzo nemudzidzisi anozokubatsira kugona kuita kwakaringana uye kwakachengeteka kwechigadziko chepfudzi. Kana iwe ukazviita iwe pachako, nyatsotarisa vhidhiyo yedu tutorial! Kuita kwakaipa kunogona kuva kusingabatsiri uye kunyange kuva nengozi kumuviri.

Danho nedanho kuuraya tekinoroji

Step 1

Takarara zvedu nemanhede. Tinofambisa maoko edu kuseri kwemisoro yedu, kuisa makumbo edu kumashure kwemisoro yedu uye kudzikisa tsoka dzedu mumaoko edu (Halasana - Gejo pose).

Step 2

Isu tinoedza kutenderera kumashure, tichitungamira tailbone pasi. Tinonzwa kuti uremu hwemuviri hunoshanduka sei kubva munharaunda yekervical pedyo nelumbar. Isu tinoramba tiri munzvimbo iyi kwechinguva, rega musana ujairane nazvo.

Attention! Makumbo anogona kunge akakotama zvishoma pamabvi. Asi zvino edza zvishoma nezvishoma kuvaruramisa.

Step 3

Kana wagadzirira danho rinotevera, fambisa maoko ako kumashure kwako uye ubatane navo mukiyi yakasimba. Nongedza dumbu nechipfuva kuchirebvu uye kumberi, uye netsoka dzako wouya pedyo nemusoro, uchitungamira tailbone kumusoro. Aya maviri anopesana mafambiro anokwevera musana kumusoro.

KUTENDA! Tinoedza kusapinza mutsipa, asi kuti urebese, tichitevera kumusoro kwemusoro mberi.

CHINOKOSHA!

Sezvo munzvimbo iyi kune simba rakasimba panharaunda yekervical, pasina mhosva tinoshandura musoro wedu kubva kune rumwe rutivi. Kana iwe ukawana zvakaoma kufema, munyaya iyi, edza kukwevera chipfuva chako kumusoro!

Step 4

Uyezve. Tinotakura maoko edu kumashure, tozorora pasi nemagokora edu, uye, tichizvibatsira nemaoko edu, tinosimudza makumbo edu kumusoro (imwe panguva - zviri nyore). Panguva imwe cheteyo, tinosunda mapendekete edu nesimba kubva pasi. Dumbu nechipfuva zvinonangidzirwa zvakare kuchirebvu. Uye isu tinotora makumbo edu kumashure zvishoma - kuitira kuti mutsara wakarurama uumbe kubva pamapfudzi kusvika kutsoka.

Tinogadzirisa nzvimbo iyi uye tinoibata kwemaminitsi matatu kusvika mashanu.

KUTENDA! Vanotanga muyoga vanokwana kweminiti imwe, kunyangwe masekondi makumi matatu. Asi nguva imwe neimwe wedzera nguva inoshandiswa mu asana.

Step 5

Tinosiya asana. Tinozviita mumatanho. Kutanga, zvishoma nezvishoma kuderedza makumbo shure kwemusoro.

Step 6

Zvadaro tinotambanudza zvanza zvedu kuhupamhi hwegumbo uye zvishoma nezvishoma - vertebra ne vertebra - kuderedza musana wedu pasi. Isu tinoedza kuchengetedza makumbo akatwasuka nemasumbu emudumbu.

KUTENDA! Kunonoka ndiro izwi rinokosha. Hatisi kukurumidza, tinosiya birch zvakanaka uye zvakanyatsonaka.

Step 7

Apo iyo yakaderera kumashure inomanikidzwa pamateti, tinoigadzirisa munzvimbo iyi uye tinoramba tichidzikisa makumbo edu pasi. Apo patinonzwa kuti musana wezasi unotanga kubva, tinokotama mabvi edu uye chete ipapo tinoatambanudza. Saka isu tinotsiva kukanganisa kunharaunda yekervical.

Pose Adjustment:

• Huremu hwemuviri huri pamapfudzi chete!
• Huro haifaniri kudzvinyirirwa (chikosoro, kusagadzikana mumutsipa uye musoro zvinoratidza kuti uremu hwemuviri hauna kuiswa pamapfudzi, asi pamutsipa)
• Chirebvu chinobata chipfuva
• Magokora ari pedyo pamwe chete sezvinobvira
• Mapendekete akadhonzwa kure nenzeve
• Tsoka pamwe chete
• Kufema kunononoka uye kwakadzika
• Isu tinotora pose zvakanaka, pasina kuzunungusa. Uyewo buda mazviri
• Marwadzo mumutsipa uye pasi kumashure hazvigamuchirwi. Kana pane kusagadzikana, tinosiya Berezka

Nzira yekuita sei kumira kwepfudzi nyore

Chinhu chakakosha zvikuru! Kuitira kuti zvinotevera zvisaitika kana iwe

• femera zvakanyanya
• kurwadziwa kwakanyanya mumutsipa
• tsoka hadzisviki pasi (muHalasan)

tinokupa zano kuti ushandise gumbeze renguva dzose. Kune vanotanga, izvi zvinowanzova kurudziro inosungirwa. Saka, tinopeta gumbeze muzvina kuitira kuti kana tave chiedza, mapendekete akarara pamucheto wegumbeze, uye musoro pasi. Nokudaro, mutsipa ucharembera kubva pamucheka, hauzo "kuputsa". Kana rimwe gumbeze risina kukwana, tinotora rimwe gumbeze, uye rimwe. Kusvikira wanzwa wakasununguka. Tinowana kumucheto kwegumbo nemapfudzi edu, iva nechokwadi chokuti mutsipa wakawedzerwa (iwe unogona kuzvibatsira neizvi: tambanudza mutsipa wako) uye ukanda makumbo ako shure kwemusoro wako. Uye zvino zvese, sezvakatsanangurwa pamusoro, mune nhanho-ne-nhanho nzira yekuuraya.

Compensatory asana yeBeryozka

Kuti usunungure nharaunda yekervical, isunungure - tinokupa zano kuti uite kudzorera asana pakarepo mushure mekumira kwepfudzi. Iyi ndiyo Pisces pose - Matsyasana.

Danho nedanho kuuraya tekinoroji

Step 1

Rara pamubhedha, makumbo akatwasuka. Isu tinosimuka pamagokora edu, tozorora pasi uye tinosimudza pakati pechipfuva kumusoro, tichitungamira korona pasi.

Step 2

Isa musoro pameti. Tinoramba tichisunda zvakasimba pasi nemaoko edu uye tichisunda chipfuva kumusoro nemamhasuru ekumashure. Tinonzwa kusundwa kumusana, kunobva pamaoko kusvika pakati pechipfuva.

Attention! Uye kunyange iwe wakamira pamusoro wako, hapafaniri kuva nekukakavadzana mumutsipa. Huremu huri pamagokora.

Step 3

Ndiani akagadzirira kuenda mberi, zvakadzika - edza kusimudza makumbo akarurama kusvika 45 degrees munzvimbo iyi. Pamwe chete nemakumbo, nzvimbo ye thoracic inokwirawo. Tinotambanudza maoko edu pamwe chete nemutsetse wemakumbo. Uye isu tinobata chinzvimbo ichi kune akati wandei ekufema kutenderera. Hatibati mweya wedu!

Step 4

Isu tinobuda muchimiro mumatanho. Kutanga, zvishoma nezvishoma kuderedza makumbo nemaoko. Takabva taisa musoro pameti. Tinodzikisa chipfuva. Ipapo tinoisa zvanza zvedu kuseri kwemusoro tokweva chirebvu kuchipfuva.

Zorora.

Yoga Newbie Mazano

1. Ngatitaure nezvazvo zvakare. Tora nguva yako kugona iyi asana. Kana iwe usati wagadzirira kana kuzviita zvisizvo, Sarvangasana inongokuvadza. Uye ichi hachisi jee. Inogona kutungamirira kukukuvara kwakakomba kwepervical spine. Hatina chinangwa chekutyisidzira iwe - kungoyambira chete. Iva nemoyo murefu, tanga nekudzidzira kusimbisa mhasuru dzemusana, abs, makumbo.
2. Zvakare. Unoziva sei kuti wagadzirira? Kana iwe wakanyatso hunyanzvi uye wanga uchiita yoga kwegore kana maviri, saka unogona kutanga. Asi kunyange zvakadaro - mushure mekunge iwe unogona kuita nechivimbo chimiro cheGejo (Halasana). Ndiko nerubatsiro rwayo kuti tinopinda mubato remapfudzi uye tobuda iyi asana. Saka, kiyi yekodhi yekugona Sarvangasana ndiyo gejo pose.

Isu tinovimba kuti edu vhidhiyo tutorials uye nhanho-ne-nhanho maitiro ekuita Sarvangasana ichave inobatsira kwauri. Kudzidzira kwakanaka!