Utthita Trikonasana ndeimwe yeanonyanya kufarirwa asanas mu hatha yoga. Nhasi tichakuudza maitiro ekuita chiitiko ichi nenzira kwayo, uye kutaura nezve mabhenefiti ayo uye zvinogona kukuvadza uye contraindication.
Paunotanga kuuya kukamuri yeyoga yekirasi iri nyore, imwe yekutanga asanas iyo mudzidzisi achakuratidza iwe uchave utthita trikonasana. Usatya zita rakadaro rinonyengera, iyi inzvimbo yakapusa-inotaridzika apo muviri wemunhu unoumba mativi matatu ekuona mukurerekera. Asana inoita seyakapusa uye haidi kudzidziswa kwakakosha, uye kunyangwe munhu asiri mumhanyi zvakanyanya anogona kuzviita nyore kekutanga. Nyore, asi kwete chaizvo. Kuti uzviite nemazvo, haufanirwe kushandisa kwete maoko nemakumbo chete, asiwo kugovera huremu nenzira kwayo, pamwe nekudzora tsandanyama dzekumashure. Tiri pamwe chete Yoga murairidzi Anastasia Krasnikovskaya isu tichakuudza uye kukuratidza nhasi maitiro ekuita nemazvo asana yeyakareba katatu kuitira kuti uwane iyo yakanyanya bhenefiti yemuviri.
Sei uchida trikonasana zvachose? Chero asana yakabatana nekutambanudza muyoga inoshanda kusimbisa mhasuru furemu uye kutambanudza mhasuru. Iwe unofanirwa kunge wakacherechedza kuti kana iwe uchiita, semuenzaniso, kudziya-musati wamhanya uye kushanda nemabvi uye majoini ehudyu yegumbo rimwe, zvinova pachena kuti tsandanyama dzinonzwa sei zvakasiyana, kudziyirwa kusati kwadzidziswa kunonzwa kuri nani pane iyo yakasara. kutonhora.
Ndizvo zvimwe chete ne stretch poses. Muhupenyu hwemazuva ose, hatione kuti ndiani watinaye akatsvetwa mumutoro wemhasuru uye pamuzongoza, uye pamaoko nemakumbo.
Kutambanudzwa kwakakodzera kwemisungo kunobatsira kurongedza pelvis, kuenzana toni mhasuru dzemakumbo, maoko uye kumashure. Trikonasana inokubvumira kunyatsotambanudza mitsipa yakaoma yemakumbo uye kubvisa mutoro pamusana, kubvisa kurema uye kurwadziwa kumashure. Ndosaka chiitiko ichi chakaverengerwa muchirongwa chekurapa maekisesaizi.
Zvakanakira kurovedza muviri
Sezvambotaurwa pamusoro apa, tsika iyi inobatsira kutambanudza misumbu yemakumbo zvakanaka, toning uye kuvasimbisa. Asi iyo triangle pose haina kusimba nemakumbo ega. Mushure mezvose, kuti uite iyi asana nemazvo, iwe unofanirwa kushandisa muviri wese uye kunyatsovakazve pelvis. Kuita trikonasana nemazvo kuchakudzidzisa kudzora chiuno chejojo uye kugadzirisa nzvimbo yayo, zvichikanganisa mamiriro ayo akajairika. Uye iyo chaiyo nzvimbo yepelvis inokanganisa yakasara musana, ichibvisa mabhanhire kumashure.
Kuti uite katatu nenzira yakarurama, iwe zvechokwadi unoda kusimudza chipfuva chako, nokudaro uchizarura chipfuva chako. Iwe haugoni kungorembera nehomwe, haizove katatu, asi squiggle uye haizopi chero rubatsiro. Kuchengeta muviri mukushushikana uye kuvhura chipfuva, unosimbisa tsandanyama yako, musana uye mhasuru dzemutsipa, uye zvakare zvibvumira kufema zvakanyanya, uchizadza mapapu ako.
Mufananidzo: social network
Anastasia Krasnikovskaya, mudzidzisi we yoga, yakanyora zvinhu zvikuru zvesimba re trikonasana pamuviri:
- inokurudzira kuvhurwa kwehudyu majoini;
- inosimbisa mhasuru dzemakumbo;
- inotambanudza maberere etsoka, mhuru, mahumbwe;
- inotambanudza musana;
- inoshanda pa lumbar spine (kunyanya kukosha kune inverted triangle pose);
- kunowedzera kufamba kwechipfuva uye kunokurudzira kubudiswa kwayo;
- inobvisa kushushikana kubva munharaunda yelumbar uye mutsipa;
- ine mhedzisiro inobatsira pane digestive system;
- inovandudza kutenderera kweropa;
- inovandudza pfungwa yekuenzanisa nekubatana.
Dzidzira kukuvadza
Zvakaoma kutaura nezve chero kukuvadza kana, kazhinji, chero asana mu yoga ine chinangwa chekukonzera zvakanaka uye kubatsira kumuviri. Asi kana iwe ukaita chero asana pamberi pako, usingateereri kumuviri wako, saka unogona kukuvadza kunyange panguva yekuita kwekuporesa pose.
Kana iri trikonasana, kunyanya kukoshesa kunofanira kubhadharwa kumusana nemabvi. Panguva yekushandiswa kwayo, kushungurudza kwemisungo pasi pebvi uye pedyo nemabvi akabatanidzwa hazviwanzoitiki. Mushure mezvose, kutonhora, kwete kutambanudza mhasuru zvakaoma zvikuru kudhonza pasina kudziya. Uye kutambanudza zvakanyanya gumbo pasina kutonga kwemhasuru uye ibvi iri nyore kuwana sprain.
Zvakare, kana iwe usingadzore uye kutambanudza musana uri munzvimbo iyi, asi kumonyoroka mukurerekera kune gumbo pasina kuvhura chipfuva, ipapo mune ino twist unogona kutambanudza mhasuru dzekumusana kana kutotora simbi muzasi kumashure. Naizvozvo, zvakakosha kuti usvike pakuita basa racho zvine hungwaru, pamwe nekudzora nhengo dzese dzemuviri wako dzakabatanidzwa mukuita kwayo.
Anastasia Krasnikovskaya, murayiridzi weyoga:
"Iyi asana yakareruka ine contraindications izvo zviri nani kuti iwe urege kuzviita. Izvo:
- kurwadziwa munharaunda ye sacroiliac;
- chechitatu trimester yepamuviri (parivrita (inverted) trikonasana - nguva yose yekuzvitakura);
- kukuvara kwemhasuru kumashure kwehudyu;
- hyperextension yemabvi.
Vakadzi vane pamuviri vanofanira kungwarira zvikuru neasana iyi. Zviri nani kurega kuita katatu pose, kunyanya kana iwe uchinzwa usina kugadzikana mairi.
Trikonasana Pose Technique
Ngwarira zvakanyanya paunenge uchiita iyi pose. Zviri nani kuita shanduro yakapfava ye trikonasana, iyo ichakurukurwa iye zvino, uye zvakarurama kuzarura chifuva uye kutambanudza musana, pane kudzingirira shanduro yakaoma ye asana, ichiita nezvikanganiso:
- mira wakatwasuka, makumbo pamutsara mumwechete ari chinhambwe chingangoita mita, kwete yakafara, kuitira kuti zvive nyore kutsamira parutivi;
- tambanudza iwe nemaoko ako nenzira dzakasiyana zvakafanana;
- shandura rutsoka rworudyi kurudyi anenge 90 madhigirii, shandura rutsoka rworuboshwe zvishoma kuenda kurudyi. Tarisa ibvi regumbo rekuruboshwe kuitira kuti rivhomorwe;
- tora pelvis kuruboshwe uye tanga kuzembera kugumbo rekurudyi, uchitambanudza maoko ako nenzira dzakasiyana;
- zorora pane shin yegumbo rako rerudyi neruoko rwako rwerudyi kuti uzvigadzirise iwe munzvimbo iyi. Pasina mhosva usazorora ruoko rwako pamabvi, unogona kukuvadza;
- kana iwe uchinzwa kushushikana kwakasimba pasi pebvi rawakasendamira, pfugama kuti urege kutambanudza misumbu;
- dhonza ruoko rwako rweruboshwe kumusoro, uchivhura nzvimbo ye thoracic. Tarisa kumusoro kuruoko rwako rworuboshwe kana kumberi mberi kana uchinzwa kushushikana kumusana kwako. Gara wakadai kweinenge miniti.
- kuti unyatsobuda panzvimbo, pfugama ibvi rako rekurudyi uye nemusana wakananga, inhale, simuka panzvimbo yakarurama.