Mira pazvinangwa

A panacea yezvirwere zvose - pano, kana muchidimbu nezvezvibatsiro zvemusoro. Pane maonero ekuti maererano nekukwanisa kuporesa, haana wakaenzana naye. Ngationgororei zvakadzama kuti sei iyi asana yakanaka, maitiro ekuzviita nemazvo uye kuna ani, nhamo, inopesana.

Chii chinorevei shirshasana

Zita reSanskrit rechigadziko chemusoro ndiShirshasana ("shirsha" inoshandura se "musoro"). Anonzi mambokadzi asanas, uye pane zvikonzero zvakawanda zveizvi. Imwe yeyogis huru yenguva yedu, Ayengar, akati kana iwe usina nguva yakakwana yekuita yakazara-yakazara kudzidzira, ita zvishoma inverted asanas. Panyaya yekubatsira, vanotsiva ese yoga asanas.

Asi tisati tatanga kutaura nezve zvinobatsira zveShirshasana, ngatibvumiranei pane izvi: kugona chiitwa uri wega kune njodzi. Izvi zvinofanira kuitwa chete pasi pekutungamirirwa kwemudzidzisi ane unyanzvi. Uye zvinogona kutora rinopfuura gore usati watanga kubudirira.

Asi kana iwe usiri wekutanga muyoga, uye muviri wako wajaira mitoro, iwe unonyatsoziva asanas uye uzviite nechivimbo uye nemazvo, tarisa yedu vhidhiyo chidzidzo. Mariri, tinopa maitiro ekuita kurovedza muviri, pamwe neaya asanas ayo anokuregedza, anobatsira iwe kuita Shirshasana pasina kutya uye kurwadziwa, nyore uye nekufara.

Zvakanakira kurovedza muviri

1. Chinonyanya kukosha, chigadziko chemusoro chinounza ropa idzva mumusoro. Izvi zvinoreva kuti masero europi anovandudzwa, mano okufunga anowedzerwa, musoro unova wakareruka uye wakajeka. Nenzira, ese inverted asanas (apo pelvis iri pamusoro pemusoro) inozivikanwa nekuda kweizvi.
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? Chigadziko chemusoro, senge ese inverted asanas, inoshandura kuyerera kwesimba mumuviri wemunhu. Izvo ndezve prana uye apana. Prana anokwira kumusoro, apana anoenda pasi. Uye patinosimuka muShirshasana, tinongotungamira kuyerera kwemasimba aya uye totanga 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 tatendeuka. Lymph pasi pesimba regiravhiti zvakare inotanga kushanda uye kusunungura muviri kubva kune yakaunganidzwa chepfu.
7. Inovandudza metabolism.
8. Yakanaka kwazvo mumitambo yevakadzi, inogadzirisa nguva yekuenda kumwedzi.
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. Zvinotendwa kuti mumwe munhu anoita musoro zuva rega rega haana mukana wekuwana ARVI uye kutonhora.
12. Inozadza nesimba, inobvisa kuneta, kushaya hope.

Dzidzira kukuvadza

Isu tinokurudzira kuti ubvunze chiremba usati watanga kugona iyi asana. Kana iwe usina chokwadi nezvehutano hwako, unofanirwa kuve nechokwadi kuti hausi pakati peavo vasingafanirwe kuita musoro.

Saka, contraindications kuti Shirshasana:

• intervertebral hernia, protrusion;
• kuwedzera kusagadzikana kwekumanikidza;
• kukuvara kwehuropi;
• kuora mwoyo uye chirwere chemwoyo;
• intraocular pressure;
• retinal detachment;
• glaucoma;
• matambudziko makuru ekuona.

Panewo miganhu yenguva:

• dumbu rakazara uye ura;
• headache;
• kuneta mumuviri;
• pamuviri;
• nguva yekuenda kumwedzi muvakadzi.

Detailed headstand technique

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

Step 1

Tinogara pamabvi edu, tichiyera kureba pakati pemagokora. Haifaniri kunge yakafara kudarika mapepa. Tarisa izvi zvakanyatsonaka: magokora haafanire kufamba akaparadzana kumativi. Takaisa zvanza zvedu pamberi pedu.

Attention! Mune chinzvimbo ichi, panogona kuve nesarudzo mbiri dzekuseta maoko:

• maoko akazaruka;
• kana kuti yakavharwa zvakasimba, nokuda kweizvi tinopindirana neminwe.

Step 2

Tinoisa kumashure kwemusoro pedyo nemichindwe, uye korona - kusvika pasi.

Step 3

Isu tinosimudza pelvis kumusoro kwepasi uye nhanho sepedyo nesu pachedu. Isu tinotora pelvis kumashure uye, tichisundira kure nemagokora edu, simudza makumbo edu akatwasuka kumusoro. Tinoramba tiri munzvimbo iyi kwechinguva.

KUTENDA! Kana makumbo akarurama akaoma kusimudza pakarepo, kutanga tinoakotamisa, kubvarura tsoka kubva pasi uye kuunza zvitsitsinho kumakumbo. Isu tiri munzvimbo iyi, tichichengetedza chiyero (kana iwe ukatanga kubva pakarepo kuvasimudza, iwe unowira pangozi). Kana iwe uchinzwa uine chivimbo, ruramisa makumbo ako vertically kumusoro.

Step 4

Isu tinobuda zvakanaka asana munhevedzano imwechete.

CHINOKOSHA!

Pose Adjustment:

• Musoro unofanirwa kuverengera kwete kupfuura 30% yehuremu hwese hwemuviri, iyo yasara 70% inogoverwa kumaoko.
• Kumashure kwemusoro, torso, makumbo uye zvitsitsinho zvinoumba mutsara wakatwasuka, pasina kutsauka kudivi.
• Musoro, chirebvu uye nzvimbo yechipfuva inofanirawo kuva mumutsara.
• Edza kuunza chiuno chako, mabvi, zvitsitsinho uye zvitsitsinho pamwechete. Tambanudza makumbo ako kusvika pakugumira.

Zviri nani kupedzisa maekisesaizi

Mushure mekunge maisa tsoka dzenyu pamateti, zviri nani kutora chimiro chemwana (izvi zvinoshanda kune ese inverted asanas): pfugama pasi uye sendamira mberi, uchichengeta torso uye musoro mumutsara mumwe. Tinoisa huma yedu pamucheka, tinoisa maoko edu pamwe chete nemuviri, kana kutambanudza pamberi pedu, kubatanidza zvanza zvedu.

Kana uine imwe nguva shoma, saka mushure meizvi asana zviri nani kuti usasvetuka uye kumhanya-mhanya. Tinokupa zano kuti uite shavasana - nzvimbo yekuzorora. Muchigadziko chemusoro, muviri wako wakasununguka (kana kutanga kuita, zvose zvinoenderana nenguva yakashandiswa munzvimbo iyi), uye zvino chiitiko ichi chinoda kusimbiswa uye kubatanidzwa. Maminitsi manomwe anokwana kuzorora zvakakwana mu shavasana.

Inguva yakawanda sei yekuita maekisesaizi

Zvinotendwa kuti pakutanga kwekugona iyi pose, miniti imwe ichakwana. Zvadaro nguva inoshandiswa mu asana inogona kuwedzera zvishoma nezvishoma kusvika kumaminitsi 3-5. Yepamberi yogis inogona kumira pamisoro yavo kwemaminitsi makumi matatu. Asi usavavarire pakarepo nokuda kwemigumisiro yakadaro!

Chete nekudzidzira nguva dzose munhu anotanga kunzwa muviri wake, kuti anzwisise kana zvichifanira kusiya pose. Kana iwe ukasimuka uye uchinzwa wakanyatsokwana, ichi chigumisiro chakanaka. Asi kana pane kurema mumusoro, kune marwadzo, kune kudzvinyirira mumaziso - izvi zvinoreva kuti iwe wakanyanyisa kuisa pose. Deredza nguva inotevera paunoita chiitwa ichi.

Matipi evatangi

Sezvawaitonzwisisa, chigadziko chemusoro chakaoma asana. Ndapota usamhanyira kuidzidza. Kune akawanda ekutungamirira, anobatsira maekisesaizi, semuenzaniso, "Downward Dog" pose, uye zvino tichakuudza nezvazvo. Izvo zvakakoshawo kuziva kuti ese yoga asanas anogona kutigadzirira kumira, nekuti anoita kuti muviri wemunhu uve nesimba uye kusimba.

Maekisesaizi ekukubatsira kuita asana:

Technique kuita:

1. Isu tinoyera masendimita makumi matatu kubva pamadziro uye toisa zvanza zvedu pasi pachinhambwe ichi.
2. Magokora akaparadzana paupamhi hwemapendekete, musoro wakazorora pasi.
3. Tinosimuka mu "triangle", tinoswedera netsoka dzedu pedyo nemusoro.

   KUTENDA! Hapana chikonzero chekutya kudonha: kunyangwe iwe ukadhonzwa kumashure, madziro anokutsigira iwe.

4. Benda gumbo rekurudyi pamabvi, dhonza kuchipfuva.
5. Tiri kuedza kushandura uremu, tichisundira rutsoka rworuboshwe kubva pasi.
6. Kana iwe uchinzwa kuzvivimba zvakakwana uri pakati penzvimbo, dhonza rimwe gumbo rakananga kwauri.
7. Uye wozotwasanudza makumbo ose mudenga. Gara munzvimbo iyi kwechinguva.

Nokufamba kwenguva, mafambiro ese: kusimudza makumbo, iyo musoro pachayo uye kubuda iyo asana ichapihwa kwauri zvisingaite. Uye yeuka kuti Shirshasana inobatsira chete kana iwe uchinzwa wakasununguka uye uine chivimbo mairi.