Surya Namaskar mune yoga kune vanotanga

Yese yogis inoita Surya Namaskar. Iyi seti yemaekisesaizi pakutanga inogona kuita seyakaoma, isinganzwisisike ... Asi zvakakosha kuzviita kakawanda, uye iwe uchanzwisisa zvese, rangarira kutevedzana kweasanas uye ugovatenda. Isu tinokuudza kuti sei asana yakakosha kune vanotanga.

Ko kukwazisa kweZuva kunorevei muSurya Namaskar

Tsananguro iri nyore kwazvo: izwi rekuti "Surya" rinoshandurwa se "zuva", uye "Namaskar" - "kukwazisa, uta." Nezvirongwa izvi, unosangana nezuva idzva, kwazisa zuva uye recharge nesimba raro (simba), kupisa (hutano) uye chiedza (mufaro).

Sezvawaitonzwisisa, Surya Namaskar inoitwa zvakanaka mambakwedza kana zvishoma kwekutanga kuti uone kubuda kwezuva. Uye iva nechokwadi chekutarisana neEast, kubva kunobuda zuva. Asi, nhamo, nhanho yedu yehupenyu ndeyekuti hazvigoneke nguva dzose kudzidzira mangwanani, saka hapana chekunetseka kana ukaita asana manheru. Rangarira kuti ese maitiro eyoga anogona kuitwa chero nguva yezuva. Mangwanani ivo vachashanda zvakanyanya pahutano hwemuviri wako, uye manheru pakuzorora kwayo uye kudzikama.

Surya Namaskar mune yoga kune vanotanga

Pandakatanga kuita yoga uye ndikaedza kuita Surya Namaskar kekutanga, ndakanzwa kunge Tin Woodman chaiye. Musana wangu hauna kukotama (imhungu sei!), makumbo angu haana kutwasuka, uye chimwe chinhu chaimonyoroka mumabvi angu… Uye chikonzero chakanga chisiri chokuti ndakaita chimwe chinhu chakaipa. Muviri, wakanga usina kujaira kurovedza muviri, wakabva waita kuti unzwe. Mangwanani akatevera, zvakarwadza kwazvo zvokuti zvaiita sokuti zvose: ndakanga ndisingachakotami zvakare. Asi zvakangoita chete. Ndakaenderera mberi neasana ndokuita mazuva makumi mana akatevedzana.

Mushure mevhiki, handina kunzwa kurwadziwa kwemuviri - pane zvinopesana, zuva rega rega muviri wakawedzera kushanduka uye wakagadzikana. Uye pakupera kwekudzidzira, ndakakwanisa nyore kuita madenderedzwa akawanda mumutsara. Uye akandipa simba rakawanda nokugwinya!

Chokwadi, nekuda kweseti iyi yezviitwa, mapoka mazhinji emhasuru anotanga kushanda. Uye izvo zvausina kana kumbozviona. Mamiriro makuru: ese asanas muSurya Namaskar anofanirwa kuitwa zvishoma nezvishoma uye zvakanaka, kunyanya pakutanga. Uye usabvumira chero kamwe kamwe mafambiro! Kana iwe uchinge wawedzera hunyanzvi, unogona kuita iyi yakaoma nekukurumidza, asi ndiyo imwe nyaya.

Features

Saka, Surya Namaskar seti yemaekisesaizi aunozodzokorora kakawanda. Iyo ine 12 asanas. Zvichave zvakanaka kana iwe ukatanga kugona imwe neimwe yadzo, uye chete wozozviunganidza mune imwechete tsika. Zvakakwana!

12 asanas ihafu yedenderedzwa. Kutenderera kuchapedzwa paunogadzira semicircle kumativi ose maviri: kutanga nerutsoka rworudyi, ipapo neruboshwe. Nekuda kweizvozvo, 24 asanas inowanikwa, uye inoumba denderedzwa rakazara. Zvinotendwa kuti zvakakwana kune vanotanga kuita madenderedzwa matatu, zvishoma nezvishoma kuunza kusvika matanhatu. Mamwe epamusoro anogona kutoita kusvika 12-24 madenderedzwa panguva. Vane ruzivo yogis vanokwanisa kuita 108 kutenderera kweSurya Namaskar. Asi iyi itsika inokosha.

Kana iwe uri wekutanga, usavavarira huwandu! Muviri unofanira kugadzirirwa. Uye zvese zvaunoda padanho rekutanga, iwe uchawana kubva kumadenderedzwa matatu.

Kufamba kwese muSalutation yeZuva kwakavakirwa kutenderedza musana nekudzoka. Aya mabhenji anochinjika anotambanudza uye anobvisa musana wepini zvakanyanya sezvinobvira, anounza makuru uye akawanda mabhenefiti kumuviri wese.

Zvakanakira kurovedza muviri

Surya Namaskar inodaidzwa zvakakodzera kuti tsika inokosha. Izvo hazvishande chete nemasumbu uye kushanduka kwemusana. Kukwazisa kweZuva kwakaratidza kuti kunomutsiridza nhengo dzese dzemukati, majoini nemarunda. Inoshandawo pa "nhanho yemweya": inobvisa kushushikana uye kunetseka.

Saka, sei Surya Namaskar yakanaka kune vanotanga uye kwete chete:

• Inovandudza kushanda kwemoyo
• Inomutsa kutenderera kweropa
• Anotambanudza musana
• Inokurudzira kushanduka
• Kukwiza nhengo dzomukati
• Inobatsira kugaya
• Anodzidzisa mapapu uye anozadza ropa neokisijeni
• Inodzoreredza kusadzivirirwa
• Inogadzirisa nguva yekuenda kumwedzi mumadzimai
• Inobvisa kutemwa nemusoro uye kushushikana kwetsandanyama
• Inobatsira mukurapa kwekuora mwoyo uye neurosis
• Kunowedzera kugara kwedu zvakanaka

Dzidzira kukuvadza

Kana iwe uchiziva iyi yakaoma nerubatsiro rwemurairidzi akanaka, haungawane chero kukuvadza. Iye achakubatsira iwe kuvaka zvakare asanas mune iyi yakaoma, kukudzidzisa nzira yekufema nemazvo. Uye chete ipapo iwe unogona kudzikama wakadzikama Surya Namaskar uri wega.

Asi kana uine zvirwere, kuvhiyiwa, saka, chokwadi, unofanira kutanga wabvunza chiremba wako. Unogona kuita yoga here? Kana zvichiita, zvinzvimbo zvipi zvinofanira kudziviswa? Ruzivo rwese urwu iwe unofanirwa kutaura kune mudzidzisi wako weyoga.

Hongu, Surya Namaskar inoshanda zvikuru nemusana, inodzorera kushanduka kwayo, nezvimwewo, asi kune huwandu hwezvirwere zvisingaenderani nechikamu cheiyi yakaoma. Semuenzaniso, disc prolapse, disc wear, sciatica: Surya Namaskr postures inongowedzera matambudziko aya. Muzviitiko izvi, zvose kubhenda mberi kunofanira kubviswa. Asi kukotama kunenge kuri kuporesa chete. Uye kune mienzaniso yakawanda yakadaro. Ndinovimba takakukurudzira kutsvaga zano kubva kuna chiremba uye kudzidza nemurairidzi akanaka pakutanga. Muitiro wacho unofanirwa kuva unonzwisisika, wakasarudzwa kwauri, chete munyaya iyi ichavandudza mamiriro emusana uye shure zvachose.

Mufananidzo: social network

Ndeipi nguva yakanaka yekuita Surya Namaskar?

Sezvawaitonzwisisa, mangwanani mushure mekumuka. Kune mumwe munhu, Surya Namaskar chete ichave yakakwana sekudzidzira, mumwe munhu achasarudza iyi seti yezviitwa zvekudziya. Asi mune zvese zviri zviviri Surya yakanaka kwazvo!

Munguva pfupi inogadzira huwandu hwakawanda hwekupisa mumuviri. Aya ndiwo mangani eyogis anodziya asati aita makuru makuru.

Seti yezviitwa Surya Namaskar

Kukwazisa Kwezuva kune zvakawanda zvingasarudzwa. Tinopa mbiri huru.

Uye isu tichaongorora nhanho imwe neimwe, kune vanotanga ichave yakajeka uye inobatsira. Usapesanisa nhamba yematanho neasanas.

Uye chimwezve chinhu: tinobatanidza mafambiro ese nekufema. Tevedzera mirairo zvakanyatsonaka.

Yakadzama nzira yekuita Surya Namaskar

Step 1

Isu tinomira pamucheto wepamberi wemateti, unganidza tsoka pamwe chete. Tinobvisa kutsauka kwechisikigo kubva kumusana wezasi, dumbu rinotarisa mukati. Mbabvu dzepasi dzinoramba dziri panzvimbo. Uye isu tinotungamira chifuva mberi uye kumusoro. Isu tinotora mapepa edu kumashure uye pasi, nokuda kweminwe yatinosvika pasi, uye pamusoro pemusoro kumusoro. Isu tinobatanidza zvanza pamberi pechipfuva kuitira kuti zvigunwe zvibate pakati pechipfuva.

Step 2

Ne inhalation, tinotambanudza kumusoro kuseri kwemichindwe, tinobvisa mapepa pasi kubva munzeve, tichichengetedza kuwedzera mumusana.

Step 3

Nokufema, tinokotama.

CHINOKOSHA! Kana mutsetse usina kudzika, saka tinopfugama. Isu tinodzvanya dumbu nechipfuva kune mbabvu. Zvigunwe nezvigunwe zviri pamutsetse mumwe chete. Tinotambanudza zvanza zvedu pasi. Tinotarisa kuti mutsipa unorembera zvakasununguka pasi.

Step 4

Inhale sezvatinodzokera shure netsoka yekurudyi. Chifuva chinodzika pasi, chipfuva chinokwira kumusoro.

Step 5

Nekufema, dzikisa ibvi rekurudyi netsoka kusvika pasi.

Step 6

Ne inhalation, tinotambanudza zvanza zvedu kumusoro. Isu tinotungamira pelvis pasi kuitira kuti inzwike kuti pamberi pechidya chekurudyi inotambanudzwa sei.

Step 7

Sezvaunofema, dzikisa zvanza zvako pasi.

Step 8

Inhale - dzokera shure.

Step 9

Nekufema, tinodzikisira kubhawa: "Chaturanga".

CHINOKOSHA! Kana pasina simba rakakwana, tinoisa mabvi edu pasi panzvimbo iyi. Tarisa nzvimbo yemagokora, mu "Chaturanga" iwe unofanirwa kuchengeta maoko akamira, uchipa muviri zvishoma kumberi uye uchimbundira mbabvu nemagokora. Edza kusapinza mutsipa wako - tora mafudzi ako kumashure.

Step 10

Nekufema, tinotora chimiro "Imbwa yakatarisana." Kurema kunotsigirwa pamatanho etsoka, mabvi uye mahudyu zviri pamusoro pepasi. Isu tinotora mapendekete kumashure uye pasi, nemasumbu emusana, sekunge tichimbundira musana. Nemichindwe tinodhonza meti takananga isu, tinosundira chipfuva kumberi.

Step 11

Nekufemesa, tinokungurutsa zvigunwe - iyo positi: "Imbwa ine muromo pasi." Michindwe yakatsikirirwa zvakasimba pasi, tinoshandura mafudzi edu kubva mukati, tizarura nzvimbo pakati pemapfudzi epafudzi, tongedza tailbone kumusoro, kutambanudza musana wedu. Tsoka dzakaparadzana muchiuno-paupamhi. Mucheto wekunze wetsoka unofanana kune mumwe nemumwe. Uye isu tinomanikidza zvitsitsinho zvedu pasi.

Step 12

Inhale sezvatinoenda mberi netsoka yekurudyi. Iyo pelvis inotarisa pasi, chipfuva kumusoro, gumbo rekumashure rakananga, chitsitsinho chinotambanudzira kumashure.

Step 13

Nekufema, dzikisa ibvi rekuruboshwe netsoka kusvika pasi.

Step 14

Nekufemerwa, tinodhonza maoko edu kumusoro. Munzvimbo iyi, nzvimbo yepamberi yechidya chekuruboshwe inowedzerwa.

Step 15

Nekufema, dzikisa zvanza pasi, isa gumbo rakarurama pachigunwe. Nekufemerwa, tinotsika nerutsoka rworuboshwe kurudyi. Tinobatanidza tsoka pamwe chete.

Step 16

Uye patinenge tichifema, tinotambanudza musana wedu, kutarisa kwedu kunonangana pamberi pedu, tinoedza kuunza mapendekete pamwe chete.

CHINOKOSHA! Kana zvisingabviri kuita izvi nenzira iyi, edza shanduro yakareruka: tinozorora maoko edu pahudyu yedu uye tichiasundira kubva pamakumbo edu, tinotambanudza musana wedu.

Step 17

Nokufema, tinokotama kusvika kumakumbo.

Step 18

Ne inhalation tinosimuka kuseri kwezvanza kumusoro. Stretch Pose.

Step 19

Uye nekufema tinobatanidza zvanza pamberi pechipfuva.

Step 20

Tinodzikisa maoko edu, zorora.

Kusiyana kwe "Surya Namaskar"

NZIRA YEKUITA

Position 1

Kumira kwakamira. Mira zvakananga netsoka pamwe chete, zvigunwe uye zvitsitsinho zvichigunzva, uremu hwakagoverwa zvakaenzana pamakumbo ose. Tinowana mwero. Maoko akarara pamativi emuviri, minwe pamwe chete.

Attention! Iwe unogona kujoina zvanza zvako pakati pechipfuva uye kubva panzvimbo iyi uchienda kune inotevera.

Position 2

Kutambanudza

Nekufema, simudza maoko ako pamusoro pemusoro wako, zvanza zvichigunzva. Isu tinotambanudza musana, tichisimudza chifuva uye tichizorodza mafudzi. Isu tinoita shuwa kuti hapana kushushikana kwakanyanya mumutsipa wekervical uye lumbar spine. Tarisa kumusoro zvigunwe.

Position 3

Renda mberi

Nekufemerwa, tinosendamira mberi nemuviri wese. Kana tilting, tinochengeta musana wakatwasuka, uchiutambanudza, sekunge uchitambanudzira mberi nekorona yemusoro. Sezvo tasvika panzvimbo iyo zvisingakwanisi kuchengetedza musana wakarurama, tinozorodza musoro wedu uye tinoudzikisa pedyo nemabvi edu sezvinobvira. Zvakanaka, chirebvu chinobata mabvi. Makumbo akananga pamabvi, zvanza zvakarara pasi pamativi ose etsoka, matipi eminwe nezvigunwe zviri pamutsetse mumwe chete. Tarisa pamuromo wemhino.

Position 4

Nekufemerwa, tinosimudza musoro wedu, kutwasanudza musana, tichichengeta zvanza zvedu neminwe pasi. Kutarisa kunonangidzirwa kunzvimbo iri pakati petsiye (ziso rechitatu).

Position 5

push up

Nekufema, tinopfugama mabvi edu uye tinodzokera shure kana kusvetuka shure, tichitora "kusimbisa nhema" nzvimbo - makumbo akatwasuka, tinoenzanisa pamabhora ezvigunwe zvedu. Magokora akakotama, akatsikirirwa mbabvu, zvanza zviri pasi pasi pemapfudzi, zvigunwe zvakaparadzana. Muviri unoumba mutsara wakatwasuka kubva pahuma kusvika kuzviziso. Tinochengetedza kuenzanisa nekuzvienzanisa pachedu pazvanza nemakumbo. Usasundira muviri wako mberi nezvigunwe zvako.

Position 6

nyoka pose

Munzvimbo ye "kusimbisa nhema", nekufema, tinotwasanudza magokora edu uye tinokotamisa musana wedu. Tinokotama kumusana wepamusoro kuitira kuti chikamu chezasi chemusana chisasangana nekumanikidzwa. Huma inotambanudza kumusoro, kutarisa kunotungamirirwa kumucheto wemhino. Zvigunwe zvakafara zvakaparadzana.

Position 7

Triangle Pose

Nekufema, simudza pelvis kuitira kuti makumbo uye torso zvigadzire inverted V. Gadzira chiyero. Isu tinodzvanya tsoka nemichindwe pasi, ruramisa magokora nemabvi. Zvigunwe zvakafara zvakaparadzana. Tarisa guvhu uye bata nzvimbo iyi kwekufema kushanu.

Position 8

Pakufema, svetuka kana dzokera kumashure kune chinzvimbo 4.

Position 9

Renda mberi

Nekufemerwa, tinosendamira mberi nemuviri wese. Tinobvuma chinzvimbo 3.

Position 10

Tambanudza

Isu tinofema nekusimuka, tichitora chinzvimbo 2.

Position 11

Kumira kwakamira

Nekufema, tinodzokera kunzvimbo yekutanga, maoko pamativi emuviri.Ngatidzokororei pfungwa dzakakosha:

1. Batanidza kufema nekufamba kuti ugadzire rhythm inoenderera panguva yese Surya Namaskar yakaoma.

2. Kana kutevedzana uku kuchiitwa nemazvo, guvhu nemakumbo (kwete maoko nemusana) zvinoita basa rakawanda.

3. Hazvina basa kuti makumbo ako akatwasuka here kana kuti mabvi akabhenda, zvakasiyana! Unoda kuti musana wako ufambe kubva paguvhu, kwete musoro kana musana.

4. Kana uri mukirasi, edza kusaona vamwe vanhu vachizviita pamameti. Hatisi mumakwikwi.

5. Uye yeuka, tinoita zvose zvakanaka. Usatambanudze musana wako kana mutsipa. Iyo nzira ichave inoshanda zvakanyanya kana iwe uchifamba zvishoma nezvishoma uye nguva dzose.

CHINOKOSHA! Mushure mekupedza iyo yakaoma, iwe unofanirwa kuita Shavasana. Ichi ndicho "chitunha" kana "chakafa" pose (takatotaura nezvazvo zvakadzama - ona chikamu che "Asanas"), chichakubvumira kuti usunungure zvakanyanya sezvinobvira uye usimbise chigumisiro kubva ku "Surya Namaskar".