yoga katsi pose

Ini ndinoda "katsi" zvakanyanya uye ndinozviita, senge mayoga mazhinji, mune dynamics. Apa ndipo painowedzerwa neimwe asana: mhou pose. Iri mumusumbu uyu umo kurovedza muviri kunova kwakanyanya kumusana, mitsipa yemutsipa uye muviri wose.

Katsi pose (Marjariasana) inogona kuitwa zvose mangwanani uye manheru. Pakumuka, inobatsira kumuka, inovandudza pfungwa nemuviri. Uye manheru inobvisa kuneta uye inokanya zvinyoro nyoro musana wose, uyo waiva, zvechokwadi, wakaoma uye wakamanikidzwa. Ichi chiitiko chinonyanya kubatsira kune avo vane basa rekugara uye mararamiro ekugara.

Zita reasana rinozvitaurira. Tese takatarisa katsi, kuti inofamba sei zvakanaka uye zvakanaka, kuti musana wayo unoshanduka sei. Muyoga, nerubatsiro rweiyi asana, isu tinogona zvakare kuita sekitsi. Marjariasana ine mhedzisiro inonakidza pamuzongoza, kakawanda inowedzera kufamba kwayo, inobvisa kushushikana, inoita kuti tiwedzere kushanduka. Uye, sezvamunoziva, kushanduka kwemuviri chiratidzo chehuduku, kunaka uye hutano hwomunhu.

Uye panguva imwecheteyo, katsi pose iri nyore kuita! Wese munhu anogona kuzviita, vese vanotanga muyoga uye uyo anonzwa kurwadziwa kumashure. Chimiro chikuru: ita chiitwa ichi zvakanaka uye zvishoma nezvishoma. Nekusagadzikana kupi zvako, iwe unozofanirwa kurerutsira pakuedza kana kutobuda kunze kwepose. Asi zvishoma nezvishoma, mhasuru dzemusana dzisina simba dzichava dzakasimba, majoini anowedzera kufamba, uye iwe hauchazosangana nekusagadzikana, rega kurwadziwa. Iwe unongofanirwa kuramba uchigadzira "katsi".

Uye imwe yakakosha yekuwedzera mukufarira iyi asana. Kana tichizviita, tinoshandisa mativi akadaro emuviri nemamhasuru zvatisingashandisi muhupenyu hwezuva nezuva. Nezvese zviri nyore, iyo katsi pose yakakura, ndosaka ichiverengerwa munenge yega yega kirasi.

Zvakanakira kurovedza muviri

• Inosimbisa mitsipa yemutsipa
• Inodzoreredza kuchinjika uye kufamba kwemusana
• Kunatsiridza maitiro
• Inobvisa marwadzo uye kuomarara kwetsandanyama dzekumusana mushure menguva refu yebasa rekugara
• Mutambo wemimba unodzidziswa, nzvimbo ye thoracic inoratidzwa
• Inobvisa kuneta kwakawanda, kune kunzwa kwekureruka
• Inodzikama uye panguva imwe chete tones iyo nervous system
• Kunyanya kukurudzirwa kuvakadzi panguva yekuzvitakura uye postpartum period

Dzidzira kukuvadza

Iko hakuna contraindications pakuita katsi (nemhou) pose. Iyi asana iri nyore kwazvo, inowanikwa uye yakakodzera munhu wese.

Nzira yekuita cat pose

Kunyangwe chokwadi chekuti iyi asana haina contraindication, tinoda kukuyeuchidza nezvezvinhu zvakakosha. Zvakanakisisa kuita chiito ichi mangwanani, usati wadya mangwanani, mushure mekunwa girazi remvura inodziya nemon. Kana usina nguva mangwanani, unogona kurovedza muviri masikati kana manheru. Rangarira chete kuti ingangoita maawa 2-3 anofanira kupfuura mushure mekudya kwekupedzisira (tiri kutaura nezvekudya kwakareruka). Iva netsika yakanaka!

Danho nedanho kuuraya tekinoroji

Step 1

Tinotanga nekumira kwemombe. Tinopfugama, zvanza zviri pasi pemapfudzi. Zvigunwe zvinonongedza mberi. Mahudyu akamira, mabvi ari pasi pawo chaipo.

Step 2

Muchinzvimbo ichi, tinotanga kukotamisa pasi kumashure, chikamu chayo chepakati uye kupedza kufamba nemusoro. Isu tinodhonza dumbu, chipfuva, solar plexus pasi, tichichengeta kunonoka kufema kwakadzika. Iko kutsauka kunofanira kunge kwakadai zvekuti mumwe munhu akagara kumashure kwako.

KUTENDA! Musoro nemutsipa zvakatambanudzwa kumashure, sekunge uri kuedza kuona chimwe chinhu padenga. Simudza chirebvu chako kumusoro sezvinobvira, uchichenjerera nemutsipa wako.

Step 3

Pakufemesa mweya, pelvis inofamba ichienda kune rumwe rutivi, musana unokwira kumusoro, chirebvu chinogara pachipfuva. Uku ndiko kumira kwekatsi. Isu tinovhura iyo yakaderera kumashure, yepakati chikamu kumashure, nzvimbo yemapendekete mashizha sekunge isu tinoda kukura pakati pavo. Sunda musana kumusoro, ramba wakadzika, kufema zvishoma.

KUTENDA! Pakufemera, kutenderedza kumashure, dhirowa mudumbu. Uye tinobvisa mhepo yakawanda kubva mumapapu sezvinobvira.

Step 4

Zvino ngatiedzei kubatanidza zviitwa zviviri izvi. Isu tinotevera kufema, izvi zvakakosha: inhale - "mhou" (deflection), exhale - "katsi" (kutenderera kumashure). Uye tinoenderera mberi.

KUTENDA! Mafambiro ese anofanira kunge akatsetseka. Iyi yakaoma inosanganisira musana wose.

Wedzera mhedzisiro yekatsi pose

Katsi Pose Nguva

Tanga neminiti 1, zvishoma nezvishoma uchiwedzera kusvika kumaminitsi 3-5.

1. Iyo inobudirira yekati pose ichava mumasimba, patinobatanidza "katsi" uye "mhou" pamwero wakakurumidza. Asi zvakakunakira iwe! Uye zvakare tinoyeuka nezvekufema: inhalation - "mhou", kufema - "katsi". Tinoenderera mberi.
2. Kana iwe ukawedzera iyo Downward Yakatarisana Imbwa pose kune katsi-mhou, iwe unowana diki asi rakazara kudziya-up. Maminitsi mashanu chete pameti zuva rega rega - uye mabhenefiti emusana, mitsipa yemutsipa ichave yakakura. Edza!

Muchidzidzo chedu chevhidhiyo, tinokuratidza maitiro ekusanganisa aya matatu maekisesaizi nemazvo. Dzokorora nesu uye uve nehutano!