Mukati
Iyo warrior pose ndeimwe yeanonyanya kufarirwa muyoga. Inovandudza simba remukati uye kutsungirira, inounganidza simba rinokosha. Pakutanga kuona, zvingaita sezviri nyore kushandisa. Asi zvinotora kushanda nesimba uye kushinga kubva kwauri kuti uwane nyore uye nyaradzo mune iyi asana. Isu tinonzwisisa kuomarara kwekuita kwakaringana kwechimiro chemurwi, mabhenefiti ayo uye contraindication.
Vazhinji vedu hatina kuzvivimba, kutsunga kuzadzisa chinangwa. Wese munhu anoita yoga anoziva kuti chimiro chemurwi chinogona kupa munhu hunhu uhu. Zita rayo rinotaura pacharo: ungana, inzwa simba rako, iwe unayo. Zvipikise uye uwane zvawakaronga, zvisinei!
Unoda kutarisa kuti inoshanda sei? Heino bvunzo imwe chete kwauri. Taura chimwe chinhu chipfupi pavhidhiyo, senge kuti ndedzipi zvirongwa zvako zvezuva. Wobva waisa foni yako pasi, tambanudza meta yako, uye ita Warrior Pose (ona pazasi kuti uwane nhanho-nhanho mirairo). Made? Kugona! Isu tinotora foni zvakare uye tinorekodha zvinyorwa zvakafanana pavhidhiyo. Zvose! Uye zvino ngatienzanise kuti inzwi rako nemanzwiro zvachinja sei, wakadzikama uye uine chivimbo chakawanda sei mukuzadzisa zvinangwa zvanhasi? Ndinofunga wakanzwa mhedzisiro yacho! Ndiwo mashandiro azvinoita.
Mufananidzo: social network
Ngano yeVirabhadra
Zita reSanskrit re asana ndiVirabhadrasana, zvinoreva kuti "chimiro chemurwi akanaka." Uye zita rake, maererano nengano, Virabhadra. Uyu ane simba, ane zvombo zvakawanda uye ane tenzi wezvombo zvakasiyana-siyana mufananidzo waShiva pachake. Mukutsamwa, akavhomora lock yebvudzi rake ndokuikanda pasi, nokudaro Virabhadra yakaoneka.
Chii chakatangira izvi? Kune akati wandei mavhezheni engano iyi, asi zvese zvinokwira kusvika kune imwe. Mudzimai wekutanga waShe Shiva - Sati - akauya kumutambo wechibayiro kuna baba vake Daksha. Imwe, haana kukoka Shiva. Sati haana kukwanisa kutsungirira kunyadziswa uku uye akazvikanda mumoto wechibayiro. Shiva paakaziva nezverufu rwemukadzi wake, akatsamwa. Kubva pabvudzi rake rakadonha, Virabhadra akasimuka ndokufora achirwisa Daksha neuto rake. Akaranga baba vaisaremekedza nokuvadimbura musoro.
Heino ngano. Iye zvino, kuita chimiro chemurwi, tinogona kunzwa simba rayo rose, kunzwa kuda kuzadzisa chinangwa.
The warrior pose ine zvikamu zvitatu:
- Virabhadrasana I
- Virabhadrasana III
- Virabhadrasana III
Mumwe nomumwe wavo anogona kuitwa zvakasiyana kubva kune mumwe. Asi zvichava nani kana panguva yekudzidzira kwako iwe ukabatanidza zvikamu zvitatu zve hero's pose. Asi chekutanga, ngatitarisei mabhenefiti uye kuipa kwezviitwa izvi.
Virabhadrasana I
Zvakanakira kurovedza muviri
- inosimbisa mhasuru dzemakumbo, toni mabvi uye zviziso zvemakumbo
- inovhura majoini ehudyu uye inoagadzirira kune yakaoma asanas, semuenzaniso, yeiyo Lotus chinzvimbo - Padmasana (ona tsananguro muchikamu chedu)
- inoshanda ne osteochondrosis uye sciatica munharaunda ye lumbosacral
- inovandudza kufamba kwemajoini emapfudzi uye kumashure
- inovhura chipfuva uye inodzika kufema, nekudaro inovandudza kutenderera kweropa
- inowedzera kuisa pfungwa uye kuenzanisa
- inokurudzira kuora muviri muchiuno uye muhudyu
Dzidzira kukuvadza
Kutarisa kune avo vane hanya nepamusoro yeBP uye kune kukanganisa kwemoyo! Usati watanga basa iri, unofanira kugara uchibvunza chiremba wako.
Virabhadrasana III
Zvakanakira kurovedza muviri
- inosimbisa mhasuru dzemakumbo, musana, bhanhire repafudzi
- kunyanya kubatsira mune zvirwere zvakadai seArthritis uye osteochondrosis yemuzongoza
- inoderedza mafuta ekuisa muchiuno uye mudumbu, sezvo inonzwika nhengo dzemimba
- inosimbisa muscular system yemuviri wese
- inobvisa marwadzo muhudyu nemhuru
- kunowedzera kutsungirira uye kubatana
- kufema kwakadzika kunokurudzira kuwedzera kwemapapu, kufefetedza uye kubvisa chepfu
- inobatsira kunzwa simba remukati
Mufananidzo: social network
Dzidzira kukuvadza
Zvinorambidzwa kuita panguva yekuwedzerwa kwearthritis uye osteochondrosis.
Virabhadrasana III
Zvakanakira kurovedza muviri
- inosimbisa mhasuru dzezasi kumashure uye musana wese, mhasuru dzemaoko
- inoita kuti mhasuru dzemakumbo dzive dzakasimba uye dzinovapa chimiro chakanaka
- manzwi enhengo dzedumbu
- inosimbisa hamstrings, saka iyo pose inokurudzirwa kune avo vakave nekukuvadzwa kwemakumbo uye kunyange kubvaruka marunda
- inodzorera kufamba kwemabvi uye kukwanisa kwavo kutakura mitoro
- inokudzidzisa kudzikamisa pfungwa nemuviri
Mufananidzo: social network
Dzidzira kukuvadza
Panguva ipi neipi yekukuvara kwemabvi, chiito ichi chinopesana. Iwe haufaniriwo kuita iyi pose kune avo vane high blood pressure uye matambudziko mubasa remoyo.
ZVINOKOSHA. Kana iwe ukaita murwi pose (zvose zvikamu zvitatu) nguva dzose, bhanhire rako repafudzi uye musana wemhasuru zvichazorora, kusimba kuchaenda, mhasuru dzemakumbo dzichasimba, kumira kwako uye kufamba kuchavandudza. Unozokoshesawo kuvandudzwa kwekugaya.
Maitiro ekuita iyo Warrior Pose
KUTENDA! Tsanangudzo yechiitwa inopiwa kune munhu ane hutano. Zviri nani kutanga chidzidzo nemurairidzi anozokubatsira kugona kuita kwakaringana uye kwakachengeteka kweaya matatu postures. Kana iwe ukazviita iwe pachako, nyatsotarisa vhidhiyo yedu tutorial! Kuita kwakaipa kunogona kuva kusingabatsiri uye kunyange kuva nengozi kumuviri.
Virabhadrasana Ini Nhanho Nenhanho Technique
Step 1
Isu tinosimuka muTadasana - chimiro chegomo: tinobatanidza tsoka pamwe chete, kukwevera mabvi kumusoro, kunongedza iyo coccyx pasi, tora mapendekete kumashure mukutenderera kutenderera kumusoro uye pasi (kune tsanangudzo yakadzama yeasana uye vhidhiyo. chidzidzo, ona chikamu chedu cheyoga chinomisikidza).
Step 2
Tinotambanudza makumbo edu, tichisiya zvishoma kudarika mita pakati pavo.
Step 3
Shandura zvizere muviri uye rutsoka rworudyi kurudyi. Isu tinoshandurawo rutsoka rworuboshwe kurudyi, asi neanenge 60 degrees.
KUTENDA! Tinoendesa pelvis mberi. Chifuva chedu chakashama uye mapendekete edu akati twasa.
Step 4
Tinokotamisa gumbo rekurudyi, tosundira ibvi mberi, sekunge tichisundira chidya kubva mumubatanidzwa. Gumbo rekuruboshwe rakatwasuka.
KUTENDA! Chidya chinofanira kunge chakafanana pasi, uye gumbo rezasi rinofanira kunge riri perpendicular. Kona mugumbo rakakotama inosvika madhigirii makumi mapfumbamwe.
Tarisa nzvimbo yetsoka: tinodzvanya iyo inoenda mberi pasi, yechipiri inozorora pachigunwe.
Step 5
Nyora pasi musana wako zvakanyanya sezvinobvira. Tinotambanudza korona yemusoro kumusoro. Isu tinosvina coccyx.
KUTENDA! Kuchengeta coccyx muhutano hwakanaka huchabatsira zvikuru, sezvo iwe uchavandudza kugoverwa kweropa kune majoini ehudyu uye zvinyoronyoro uvagadzirire maitiro e lotus.
Step 6
Isu tinosundira pasi netsoka dzedu, kutambanudza maoko edu kumusoro uye mberi (dzimwe nguva zvinokurudzirwa kuti tibatane nemichindwe).
KUTENDA! Isu hatigadzirise mutsipa, inoenderera mberi bend yemuzongoza. Hatinamate magokora edu.
Step 7
Isu tinotambanudza kumusoro, tichirebesa maoko uye kumashure. Kutarisa kunotungamirirwa mushure memaoko - kumusoro.
Step 8
Buda iyo pose: inhale, exhale uye kuderedza maoko ako. Tinodzokorora chiito kune rumwe rutivi.
Nguva yekuuraya: 30-60 masekondi. Zvishoma nezvishoma, inogona kuwedzerwa kusvika iwe uchinzwa wakasununguka munzvimbo iyi.
Yoga Beginner Mazano:
- Tsandanyama dzehudyu yako hadzisati dzasimba, saka unogona kusendama pamaoko ako pakutanga. Usavasimudza, asi uvasiye pasi, pedyo netsoka.
- Uye zvakadaro zviri nani kuti uedze pakarepo kuita asana maererano nemitemo yose, saka iwe uchakurumidza kuita mhedzisiro.
- Iwe unogona kuwedzera mabhenefiti ekurovedza muviri nekuwedzera kutsauka muzasi kumashure uye thoracic kumashure. Izvi zvinozovhura chipfuva chako zvakanyanya.
Virabhadrasana II Step by Step Technique
Step 1
Isu tinosimuka muTadasana, nekufemerwa tinotambanudza makumbo edu kure kure nemasendimita 120. Tinoshandura muviri uye rutsoka rworudyi zvachose kurudyi, kuruboshwe - zvakare kurudyi, asi ne60 degrees.
KUTENDA! Tsoka dzakatsikirirwa zvakasimba pasi, zvigunwe zvinowedzerwa.
Step 2
Tinoramba tichisundira pasi netsoka dzedu, pfugama ibvi rekurudyi.
KUTENDA! Tevera nzvimbo yemakumbo: chidya chekurudyi chakafanana nepasi, gumbo rekuruboshwe rakatwasuka uye rakasimba.
Step 3
Isu tinokwevera iyo coccyx pasi, iyo pubic bone kumusoro.
KUTENDA! Iyi nzvimbo inokubvumira kutwasanudza pasi kumashure uye kusimbisa majoini ehudyu.
Step 4
Tinotambanudza maoko edu kumativi uye tinoabata pamapfudzi. Matinji akanongedza pasi.
KUTENDA! Muviri wese unofanirwa kunge uri mundege imwechete! Maoko ako akatsikitsira sekunge uri kudhonzwa kwakasiyana.
Step 5
Dhonza korona kumusoro, wozoshandura musoro kurudyi. Kutarisa kunonangidzirwa mberi.
Step 6
Isu tinochengetedza pose kwemasekonzi makumi matatu. Musoro wemusoro unogara wakatambanudzwa.
KUTENDA! Iwe uri kuita zvese zvakanaka kana pelvis yako yakavhurika uye chipfuva chako chakatendeudzirwa parutivi.
Step 7
Buda panzvimbo: tora kufema kwakadzika, exhale zvachose uye kuderedza maoko ako. Dzokorora chiito kune rumwe rutivi uye bata pose kwemasekonzi makumi matatu. Nokufamba kwenguva, tinowedzera nguva yekugara mu asana.
Yoga Beginner Mazano:
- Usaderedza chiuno chakanyanya kuderera, izvi zvichaita kuti basa rehudyu rive nyore, uye hatidi izvi.
- Hatitore pelvis parutivi, inotarisa kumberi.
- Muviri wese uri mundege imwechete.
Mufananidzo: social network
Virabhadrasana III Nhanho neNhanho Technique
Step 1
Isu tinoita Virabhadrasana I. Yeuka kuti rutsoka rwegumbo rinotsigira rinotungamirirwa mberi, rakatsikirirwa zvakasimba pasi, uye zvigunwe zvinowedzerwa.
Step 2
Sezvaunofema, dzikisa chifuva chako kuchidya chekurudyi, chinoenda mberi, uye ruramisa maoko ako pamberi pako. Tinomira zvishoma munzvimbo iyi.
KUTENDA! Tinotambanudza maoko edu akaenzana pasi, zvanza "zvinotarisa" kune mumwe nemumwe. Musoro unotarisa kumusoro kumberi.
Step 3
Simudza uye tambanudza shure gumbo reruboshwe, ruramisa ibvi regumbo rerudyi rinotsigira. Tinoshandura pelvis pasi. Iwe unofanirwa kuwana mutsara wakarurama kubva pachitsitsinho cherutsoka rwako rworuboshwe kusvika kune mazano eminwe yako.
KUTENDA! Makumbo ose ari maviri akatambanudzwa. Nzvimbo yepamberi yekurudyi yakatambanudzwa inofambirana nepasi. Chigunwe chetsoka yeruboshwe chinotarisa pasi, chitsitsinho chiri kutarisa kumusoro.
Step 4
Tinobata pose kwenguva yakareba sezvinobvira, tichiedza kudzikamisa mukati. Kutarisa kunonangidzirwa pasi. Tarisa: maoko akatwasanudzwa pamagokora.
Step 5
Nyatsobuda kunze kweasana uye ita chiitwa kune rimwe divi.
Nguva yekumhanya: zvinoenderana nemanzwiro angu. Chero bedzi iwe uchikwanisa kubata munzvimbo iyi uye iwe uchave wakasununguka.
Yoga Beginner Mazano:
- Zvichava nyore kuchengetedza kuenzana mupose kana iwe ukatarisa pane zvitatu zvinotaridzirwa zvetsoka: mbiri kumberi, yechitatu muchitsitsinho. Dzvinyirira pasi.
- Kufungidzira kuchabatsirawo kubata chimiro: fungidzira kuti uri kudhonzwa nemaoko ako mberi uye negumbo rako kumashure.
- Asi kana iyo pose ikasashanda, usaite zvakadaro.
- Wobva wabata asana muzvikamu, asi iva nechokwadi chekuchengeta maoko ako nemakumbo zvakatwasuka uye zvakatambanudzwa.
- Chengetedza zvakanyanya kumutsipa, usauputira.
- Kana iwe uchinzwa kukurumidza kurwadziwa mumusana wako wezasi, zvinoreva kuti haisati yagadzirira mitoro yakadaro. Kutanga, tarisa pose, uchizorora maoko ako pasi kana pamabvi ako. Paunongoona kuti wagadzirira kuenda mberi, edza kutambanudza maoko ako mberi, uchisiya gumbo rinotsigira rakakotama zvishoma pamabvi.
- Uye zvakadaro zano redu kwauri: usatorerwe nekurerutsa. Sezvinoratidzwa nemaitiro, saka zvakanyanya kuoma uye neusimbe kuita iyo pose sezvazvinofanira. Edza kuita pakarepo chinhu chakanaka, kunyange zvishoma - zorora uye dzokera kubasa. Uye nekukurumidza kugona uye uwane iyo yakanyanya mhedzisiro.
Iva netsika huru!