yoga cobra pose

Chero bedzi musana wako uchichinjika, uri mudiki uye uine hutano! Rangarira izvi pese paunenge uine usimbe kuita yoga. Chinhu chechipiri chinofanira kukurumidza kuuya mupfungwa ndeye cobra pose! Inoshanda zvakanaka neshure ... uye kwete chete. Isu tinodzidza zvakanakira asana, contraindications uye maitiro.

Bhujangasana ndiyo yoga pose yemhungu. Chishandiso chakanakisa chekuchinjika uye hutano hwemusana wako. Haasi munhu wese achazvigona kamwechete, ichokwadi. Asi kuita kwezuva nezuva kunogona kuita zvishamiso!

Izvi zvinonyanya kubatsira kune vanhu vakuru. Vamwe vanotambura neradiculitis, smear "moto" mafuta panzvimbo yavo ye lumbosacral. Vamwe vanokotama votadza kutwasanudza misana yavo (hongu, vechidiki vanotadza neizvi!). Vanofunga kuti zvicharamba zvakadaro nokusingaperi. Asi shure kwezvose, mvura haiyerere pasi pedombo rinonyepa! Tanga kuita ingangoita miniti 1 pazuva reCobra Pose. Uye kuti uwane maitiro ekurapa: nguva dzose pasi pekutariswa kwemudzidzisi ane ruzivo kana chiremba.

Zvakanakira kurovedza muviri

Saka, sezvawakambonzwisisa, cobra pose inovandudza kushanduka kwemusana, inodzorera hutano hwayo. Chii chimwe chakakosha kuziva nezve zvinobatsira zve asana:

• Inosimbisa mhasuru dzakadzika dzemusana, pamwe chete nemisungo yemagaro nemaoko
• Inovandudza chimiro (goodbye slouching!)
• Inobatsira mhasuru dzechipfuva, asana inotwasanudza chipfuva
• Inomutsa basa reitsvo uye adrenal glands (vanowana massage yakanaka)
• Iyo ine mhedzisiro inobatsira pane potency muvarume uye mamiriro enhengo dzepelvic muvakadzi
• Inosimbisa masimba emimba
• Normalizes kushanda kwethyroid gland
• Inobatsira kubvisa kuneta kwakawanda, kupa simba rekuwedzera (saka, hazvikurudzirwe kuzviita usati warara)
• Iyo cobra pose inoshanda zvakanyanya kushushikana sezvo ichiwedzera testosterone, iyo mafaro hormone.

Dzidzira kukuvadza

Iyo cobra pose ine akawanda contraindications, chenjera kwazvo:

• pamuviri kupfuura mavhiki masere;
• kuenda kumwedzi;
• kuwedzera kweropa (avo vanotambura nehutachiona hwepamusoro vanoda kuderedza kana kubvisa zvachose kukanganisa kwemutsipa wekervical);
• hyperfunction yethyroid gland (nechirwere ichi, haugone kukanda musoro wako kumashure - kana ukaita asana, ipapo chete nechirebvu chako chakadzvanywa pachipfuva chako);
• kukanganisa uye kutamiswa kwe intervertebral discs;
• hernia;
• pathological lordosis (iyi ndiyo bend yemuzongoza munharaunda yekervical uye lumbar, yakatarisa mberi nekuputika);
• lumbago;
• zvirwere zvenhengo dzemukati dzedumbu remudumbu mune acute stage;
• Acute matanho e radiculitis.

KUTENDA! Kune ese kusagadzikana kwemusana, iyo cobra pose inofanira kuitwa zvakanyatsonaka uye pasi pekutungamirirwa kwemudzidzisi ane ruzivo.

Nzira yekuita sei cobra pose

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

Danho nedanho kuuraya tekinoroji

Step 1

Tinorara pasi mudumbu, kubatanidza tsoka, kuisa maoko pasi pemapfudzi. Isu tinodzvanya zvanza zvachose kusvika pasi pahupamhi hwemapfudzi kana zvishoma zvishoma.

Step 2

Nekufemerwa, tinotanga kusimudza chipfuva zvishoma nezvishoma, maoko anoramba akakotama pamagokora. Dhonza mapendekete ako kumashure uye pasi. Chipfuva chakavhurika zvakanyanya.

KUTENDA! Isu hativimbe nemaoko edu, ivo vanongogadzirisa nzvimbo yedu. Edza kusimuka nemamhasuru ako ekumusana. Izvi zvichabvumira musana wechipfuva kushanda uye kuchengetedza lumbar vertebrae kubva pakumanikidzwa kwakasimba.

Step 3

Isu tinoita matenderedzwa maviri ekufema, zvishoma nezvishoma sezvinobvira, uye pakufema kwechitatu tinosimuka zvakanyanya, tichikotama muzasi kumashure uye thoracic musana.

Step 4

Iye zvino tinoruramisa maoko edu, kutambanudza mutsipa uye korona yemusoro kumusoro, tichitungamira chirebvu kuchipfuva.

KUTENDA! Isu tinotambanudza mutsipa nguva dzose, tinoedza kurebesa. Makumbo achiri kuunganidzwa, mabvi nemagaro zvaramba.

Step 5

Isu tinoita mamwe maitiro maviri ekufema, tinoramba tichitambanudza mutsipa nekorona kumashure, tinowedzera kukanganisa mumusana we thoracic. Kutarisa kunonangidzirwa kunzvimbo iri pakati petsiye.

Step 6

Tinodzokera kunzvimbo yekutanga.

Step 7

Dzokorora chiitwa kashanu nekuzorora kupfupi kwemasekonzi gumi nemashanu.

KUTENDA! Mafambiro anofanirwa kuve akadzikama uye akafanana, pasina accelerations uye decelerations. Kufema uye kufema kunowirirana nekufamba kwemuviri.

Yoga Beginner Mazano

• Iwe unofanirwa kudzora iyo cobra pose ipapo, nekuti iyi ndiyo imwe yeakakosha anoisa muyoga, ichi ndicho hwaro hwekuziva zvakadzika backbends.
• Kana iwe uchinzwa kuti Cobra pose haisati yapiwa kwauri, tanga neSphinx pose: siya magokora ako pasi, ratidza kumusoro kwemusoro wako kumusoro. Kune vanhu vane musana wakaoma, izvi zvichava zvakanakisisa.
• Uye kusvikira musana wako washanduka, usabvumira arch yakasimba yemusana.
• Paunenge wagadzirira kutamira mu cobra pose, usashivirira nekusagadzikana, kunyanya marwadzo ekuzasi kwako. Zorora kana kubuda mu asana zvachose.
• Iwe unogona kuita shanduro yakareruka yecobra pose nekukotamisa magokora ako. Izvo zvakakodzerawo kana iwe ukawana zvakaoma kumira pamaoko akatwasuka. Kunyange zvakadaro shingairira chimiro chakakwana.
• Rangarira nezve mutsipa, haifanirwe kusununguka panguva yekutenderedza musoro kumashure, usautsinha. Edza kuidzosera kumashure nguva dzese! Izvi zvose zvinomudzivirira uye "zvinoshandura" basa rethyroid gland.
• Isu hatisimudze pubic bone kubva pasi.
• Hatisundire mapendekete edu munzeve dzedu, tinoadhonzera pasi.
• Chipfuva chinovhurwa zvakanyanya sezvinobvira. Kuti tiite izvi, tinotora mapendekete edu nemagokora kumashure.

Uye rangarira mhungu! Kuti uite zvakanyanya, iwe unofanirwa kuchengetedza nyoro curve mumusana wako. Kubva ku coccyx kusvika kune korona.

Iva netsika huru!