Njiva yoga pose

Asana for advanced! Usati wauya kwaari, unofanirwa kushanda pakuvhurwa kwehudyu majoini, mhasuru dzemakumbo uye kumashure. Asi kuuya kune njiva pose mu yoga ndiyo inofanirwa. Iyi asana, kunyangwe isiri nyore kuita, ine yakakomba contraindication, ine yakasarudzika inobatsira zvivakwa!

Semuenzaniso, yakakwana kune avo vanogara zvakanyanya kubasa kana kumira. Isu tinonyura mubhizinesi uye tinokanganwa zvachose kuti musana unochinjika uye yakasununguka lumbosacral dunhu ndiyo kiyi yehutano hwedu nehudiki. Zvakakwana kuita pigeon pose kwemaminitsi anoverengeka zuva rega rega, sezvo dambudziko iri richagadziriswa.

Zita reSanskrit reiyi asana ndiEka Pada Rajakapotasana (Kapothasana for short). Eka inoshandurwa se "imwe", pada - "gumbo", capota - "njiva". Zvakanaka, izwi rekuti "raja" rinozivikanwa nemunhu wese, ndimambo. Zvinoitika: iyo pose yenjiva yehumambo. Nice asana! Iye, zvirokwazvo, akafanana neshiri inozivikanwa, yakazununguka zvishoma, asi ichizvibata neruremekedzo, kuzvikudza, nechipfuva chake mberi.

Zvakanakira kurovedza muviri

1. Basa guru renjiva pose ndeyekuzarura kwakazara kwezvibatanidza zvehudyu, kugadzirira kune mamwe ma asanas akaoma. Semuenzaniso, kune chinzvimbo cheLotus (kuti uwane rumwe ruzivo nezve chinzvimbo ichi, ona chikamu chedu).
2. Asana inotambanudza nzvimbo yose yepamberi yemuviri: zviziso, mahudyu, groin, dumbu, chifuva, huro.
3. Anotambanudza, anorebesa hudyu yakadzika flexor tsandanyama.
4. Inosunungura sacrum, ndosaka iyi asana inobatsira zvikuru kune vanhu vanofanira kugara zvakanyanya, kufamba kana kumira zvakanyanya, semuenzaniso, vatengesi vezvitoro. Munzvimbo dzakadaro, kukakavara kunowedzera mu sacrum. Chimiro chenjiva chinoitora zvakaisvonaka.
5. Inovandudza kushanduka kwemusana. Inotambanudza, inorebesa, inodyisa matishu ese emuzongoza.
6. Inosimbisa musana uye inovandudza kumira.
7. Inosimbisa mhasuru dzemakumbo uye tsandanyama dzedumbu.
8. Anovhura chipfuva nebhanhire repafudzi.
9. Inovandudza kutenderera kweropa munhengo dzepelvic, mudumbu mhango.
10. Iyo ine mhedzisiro inobatsira pakushanda kweiyo genitourinary system.
11. Inosimudzira kushanda kwakaringana kwekubereka, endocrine uye nervous system dzemuviri
12. Asana inodzivirirawo zvirwere zvethyroid.

Dzidzira kukuvadza

Kuita njiva pose kunopesana mu:

• musana;
• intervertebral discs uye lumbosacral;
• cervical spine;
• mabvi majoini uye zvitsitsinho;
• ne low low or high blood pressure.

Nekuchenjerera - panguva yekuzvitakura uye migraine.

Nzira Yekuita Njiva Pose

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

Mufananidzo: social network

Danho nedanho kuuraya tekinoroji

Step 1

Tinokupa zano kuti uise iyi pose kubva pachinzvimbo cheImbwa ine muzzle pasi (maitiro ekuita izvi asana, ona chikamu chedu).

Step 2

Simudza gumbo rerudyi kumusoro uye tambanudza shure kwegumbo.

Step 3

Zvadaro "tinotsika" nebvi rekurudyi kune chanza chako chekurudyi. Tinotora tsoka yegumbo rerudyi kuruboshwe - kuitira kuti kona iri pamabvi inopinza.

Step 4

Isu tinofambisa gumbo rekuruboshwe zvishoma kumashure kuitira kuti tikwanise kufamba kubva patella pedyo nechepamusoro pehudyu. Uye isu tinoputira rutsoka rworuboshwe pambabvu yekunze, kuitira kuti pelvis yako ive munzvimbo yakavharwa, uye mapfupa ose ariac (makuru muchiuno) anotungamirirwa mberi.

KUTENDA! Kana iwe ukaita zvese nemazvo, zvino zvichave nyore uye zvakasununguka kwauri kuti ugare pasi nechiuno chako pasi kuitira kuti matako ese ari maviri abate pasi.

Step 5

Nzvimbo yekutanga yepigeon pose inoitwa nemaoko akatwasuka. Inobatsira kuvhura, kutwasanudza uye kujaira chinzvimbo ichi.

Step 6

Kana wagadzirira kuenda mberi, unogona kuchinjana kuisa magokora ako pasi. Kutanga kuruboshwe, ipapo kurudyi uye kubatana maoko muchikiyi. Munzvimbo iyi, tinodzikisa huma yedu pavari. Uye zvakare, zvibvumira kujaira uye zorora.

Step 7

Iye zvino tinonyatso kutambanudza maoko edu mberi uye kudzikisa dumbu redu kusvika mukati mehudyu.

KUTENDA! Tinoedza kupinda mumatope kwete kubva munharaunda ye thoracic, asi kubva pakudhonza muzasi. Ipapo iyo asana ichaitwa nemazvo.

Step 8

Nyatsobuda asana uye zviite kune rumwe rutivi. Yeuka kuti panguva yekushandiswa kwayo hapafaniri kuva nemarwadzo uye kusagadzikana.

Nzira yekurerutsa sei njiva

Kana iwe uchinzwa kuti zvakakuomera iwe kuti uite asana mune yayo yakazara vhezheni, saka iwe unogona kuisa imwe mhando yekukwirisa pasi pebutto rako rekurudyi (chitinha, gumbeze, uye kunyange piro). Munzvimbo iyi, pelvis ichasimuka, uye zvichava nyore kwauri kuti uzorore. Uye izvi zvakakosha zvikuru. Mushure mezvose, mukukakavadzana iwe uchazvibata iwe pachako uye kwete kurega kuenda zvakadzika.

Kune vanhu vane mabvi akaipa, nzvimbo iyi inogona kunge isingawaniki. Tinokupa zano kuti ufambise tsoka yako zvishoma mberi kuitira kuti kona iri pamabvi iite 90 degrees. Uye ita asana zvakare negumbeze kana chidhinha. Panofanira kuva nenzira inonzwisisika muzvinhu zvose.

Iva netsika huru!