Cobra Makogon yoga; zvakanakira uye pokukuvadza

Bhudzhangasana kana pozi nechiva yoga ine chaiwo uye anotaurwa mumagwaro ekare sezvo asana, yaakanga yemura Mahatma Gandhi. The mamiriro chechina kunokosha kwete chete ane zvakanaka features, asiwo kunaka. Nyaya rinotaura pamusoro kubatsira uye ngozi zvakadzama nechiva vanonyepera yoga, uyewo vanyatsoziva pamwe asanas zvinofanira kutevedzerwa pashure.

kubatsira

Bhudzhangasana ane chaizvoizvo simba kuporesa zvainoita muviri, kunyanya netsvo. Cobra Makogon yoga zvaanopa simba ari kwemakemikari anobudiswa omumuviri, kunosimbisa abdominal tsandanyama, kunowedzera zvemapapu vanokwanisa, kunomutsa basa parathyroid uye thyroid omumuviri, uye kunoita kuti basa nemudumbu. Uyezve, pachiitwa ichi akapa mutumbi pamwe simba, anovandudza simba romukati, uchenjeri uye pfungwa chivimbo maari. Special nyasha nechiva vanonyepera yoga dzakunokonzera vanhu vachitambura kubva scoliosis, itsvo mabwe, mhando dzose cheitsvo, uyewo adrenal mumasero.

Asana anodzosa nzvimbo vertebral Disc, kana ikawa, uye anobvisa shure marwadzo. Cobra Makogon yoga kuti kuswatura nomuzongoza ndiyo yakanaka. Sandwiched uye kwete chaizvo kusanduka nomuzongoza unoisa chipingamupinyi kwemutemo etsinga nomunhu kubva uropi pamuviri, apo arching kumashure, uye munhu anonzwa ropa Kusasvika kweiyi etsinga harinzwi kuti zvikuru kunobatsirawo mumuviri. In yoga, kuti musana anopiwa hanya kwazvo, nokuti pamusoro payo zvose uye akaramba.

Cobra Makogon yoga runobatsira vakadzi ndechokuti yekudyidzana anovandudza ezvinhu dumbu uye ovaries, anobvisa kumwedzi zvirwere nezvimwe zvinetso gynecological.

Bhudzhangasana kunomutsa havi, mumwe zvainoita zvomudumbu zvomukati zvinobatsira uye anobvisa kupatira. Kana akaurayiwa chiropa uye itsvo vanosangana masaja nakei, izvo zvinotibatsira kuvandudza basa ravo.

Kana kutarira asana kubva nemaonero pranic muviri, ayo Implementation ane simba zvakakwana sei zvachose ose nhengo kuti zvimwe chokuita simba muviri nzvimbo (Anahata, Svadhisthana, Vishuddhi Chakra uye Manipur) zvinobatsira.

Cobra Makogon yoga: contraindications

Pasinei akawanda akanaka features, asana kunogona kukuvadza utano hwevanhu. Cobra Makogon yoga ine zvinotevera contraindications:

• peptic urikanwi chirwere;
• hyperthyroidism;
• heniya;
• intestinal tibhii.

Kana dzinenge imwe ezvinhu kuita asana zvinogoneka chete pasi kutungamirirwa vanachiremba. Kuwedzera zvinhu izvi Tinofanira kuonawo contraindications, umo nemhungu vavatore yoga kuti musana iri zvachose wairambidza:

• Disc kukanganisa;
• chenjera chokutambudzika Sciatica;
• kuti misha yacho vertebrae;
• pamuviri;
• chenjera mamiriro abdominal nhengo.

waivako chidobi

Asana zvinoitwa nokungoti hazvina zvakakodzera kuva chic tatamuka kana vane simba tsandanyama nokuti. View photos nechiva vanonyepera yoga, zvinopiwa munyaya, anenge munhu wose achakwanisa zvandakatonga pamusoro rokutanga wekuedza. Asi, kuti uzvidzivirire kukuvara, beginners vanofanira kuzviita maererano nemirayiridzo:

1. Avete pasi nechiso pasi, iwe unofanira kutambanudzira makumbo ako apo cradling norutsoka kune mumwe uye munomimina pamabvi. Hands zvinofanira riri kumativi maviri pechipfuva mberi minwe.
2. Navanofemereka uye akazorora maoko ake pasi, unofanira zvishoma nezvishoma kumutsa muviri kusvikira crotch haazomubati pasi. Zvakakodzera zvakaenzana kuparadzira uremu muviri, saka kuti totaura uye netsoka dzangu, uye maoko.
3. Kuderedza magaro, uye makumbo rikazvisundira pamwechete, kudhonza chipfuva uye mberi panguva imwecheteyo, vakagovera mapendekete ako shure uye pasi. Panzvimbo ino, Zvinokurudzirwa kuti vagare 20-30 masekonzi, ipapo atsaudzire maoko panguva emaoko uye sezvo zvakanaka kusvika panzvimbo yaro yepakutanga. Asana rinofanira kudzokororwa anenge 2-3 nguva.

Zvakakosha kuyeuka kuti kana nokusimudza mutumbi pubic pfupa nguva dzose inofanira kuramba pasi uye kusimudza guvhu inofanira kuva pamusoro 3 cm. Kana isu simudza guvhu pamusoro mubako haangagari shure, uye mabvi. Arching musana ake, maoko ake hadzishandi kuchengeta munhu kunogadzirisika zvakazara, nokuti ichi zvinoenderana mukana wokushandiswa ari shure.

End nzvimbo

Pose Bhudzhangasana musimboti ane mbiri magumo nzvimbo:

1. Prognuv shure kugara kwokupedzisira nzvimbo zvinogona chete sezviri kunoita iwe kuti pfungwa kunyaradzwa.
2. Nokuti mamwe kushingaira munhu anogona kushandisa simba: kusvika kuguma chinzvimbo, zvakakodzera kuchengeta mweya wake nokuda masekondi mashoma uye ipapo kutura pasi uye Asana akadzokorora kanoverengeka.

Kuva wokupedzisira chinzvimbo, vanofanira kuteerera pamafudzi - varege vachamutswa. Asana zvakarurama vaurayiwa chete kana pamafudzi chichiburutswa uye kutumirwa shure uye muchipfuva ndokusimudza uye anombotwasanudza.

Out mamiriro

Navanofemereka, unofanira zvishoma nezvishoma tikarega musoro wake pamusoro mutsetse mberi uye pasi apo vachikotama maoko enyu, achideredza guvhu, ipapo chipfuva, mapendekete uye huma pasi. Next, unofanira Tsandanyama kumashure, kunyanya kudzika shure. It anoonekwa somunhu kutenderera, uye, sezvo pamusoro apa, rose kutenderera zvinogona wandei, kana iwe sarudza munhu simba pachake ari asanas.

detuning

Cobra Makogon yoga kuchaita kuitwa nemazvo kana mitemo anotevera chete:

• zvanza vanoda zvakazara aimanikidzwa pasi uye kuti hazvichanyanyi kupfuura papfudzi upamhi;
• pamapfudzi vanofanira kugara musana uye pasi;
• chipfuva anofanira zvinobvira chokuwedzera uye kubuda pachena;
• pamutsipa vanofanira kudhonza uye mazhinji panguva kuurayiwa nemhungu mamiriro;
• makumbo ari zvachose hazvitenderwi kuti kufaranuka uye kusunda;
• Mabvi zvinofanira mokudambura apo nokusimudza hunde uye wokupedzisira nzvimbo;
• nokusvitsa yakakwirira, unoda dzvinya pamagaro uye kuzorora kusvikira kusiya muviri.

subtleties rokuurayira

Panguva kutanga kwekupwanyiwa asanas zvakafanira kusimudza muviri chete nokuda tsandanyama ari shure, apo haana kubatsira maoko kuti achadzivirira lumbar vertebrae yebongozozo compression uye kutanga basa thoracal nomuzongoza.

Akarasa musoro wake shure, iwe Activate kuti thyroid shwanu. Hatifaniri kwenyama mutsipa, nokudaro pinches naye. Nyanzvi vanokurudzira kuita chikamu postures musoro chakakandwa musana uye ipapo kudzikisa chirebvu, uye gondo korona apo panguva kuwedzera kumanikidza rezasi dumbu. Izvi zvinobatsira kuti activation etsvo, uye adrenal mumasero.

In Bhudzhangasane pane nzira dzakawanda kushanda nzeve:

• unganidza zvose pfungwa pamusoro thyroid shwanu, Nokufema kutamira kuti mutsara nomuzongoza coccyx, uye sezvo iwe exhale kudzokera shure pamwe chete nzira;
• kutarisa munharaunda pakati pemaziso uye panguva imwecheteyo kuongorora mamiriro muviri wako.

Cherechedzai inofanira kubhadharwa kuti kufema. Simudza muviri chete anofanira mweya. Paaizosvika kuguma nzvimbo inofanira kufema zvakanaka kana chete mweya munhare (pa simba Implementation). Kana muviri pakumwiwa, unofanira kuita nedzinovengwa.

Panguva nyanzvi vanobvumirwa kuita anenge mashanu zvinogara, Zvinokurudzirwa kuti zvishoma nezvishoma kuwedzera nguva aipedza wokupedzisira chinzvimbo. Muchiitiko ichi hachisi simba pachake nokuti vanobvumirwa kufema wokupedzisira chinzvimbo.

zvakafanana zvikanganiso

Achiita Bhudzhangasanu, vanhu kazhinji vanokanganisa, nokuti izvo iye kwete chete hakuiti zvikomborero zvakakwana, asi anogona kukonzera kukuvara. ndiyo inonyanya rinonyengera;

• kwete zvakazara pachena thorax;
• kwete kuti kuita zvakarurama uye yakafanana Kutsauka;
• It akadzokera zvakanyanyisa migweje uye loin.

Kuwedzera kunzwisisa kubva asanas

Vanhu kwenguva refu kuita yoga, dzekare vanonyepera nechiva kakawanda wakangosuruvara, saka vari kutsvaka nzira ayo nadzurudzo. Omesa asana inogona sezvinotevera:

1. Wokutanga zvatinosiita Bhudzhangasana, akayambuka rutsoka, uye mushure apo crosshair uye kuchinja mamiriro inodzokororwa zvakare. Kana munhu anotambura scoliosis, kuti kutekenyedzwa yokuyambuka makumbo zvichava zvakasiyana, unofanira saka kuwana chinzvimbo kuti asana zvinoitwa umo zvokuvapfuura, uye ugare ikoko kwechinguva.
2. Achiita klassiske nechiva vavatore, zvakakodzera kuti adzorere mweya muviri dzaishandiswa kurudyi, kutumira Kutarira chitsitsinho kuruboshwe, uye vakabata mweya. On the exhale, chinofanira kuva shure Nezvenzvimbo yawo yepakutanga, uye ozokwira mweya uye kudzokorora chetezvo nekwakewo.
3. Amboita yokupedzisira shanduro asanas, zvinokosha kuzviisa pasi chipfuva zvishoma mberi apo itakurwe nawo yakakwirira, saka kuwedzera vachikotama uye kutora musoro wake kure musana napo. Paaiita kudaro pachake nechiva mamiriro, zvakakodzera zvakaenzana kuparadzira kukakavadzana munyika muviri (kubvira chemabhazi kwakabatana pamwechete uye kuti chaizvo pamusoro musoro).

Mamiriro vasati uye pashure nemhungu

Sezvambotaurwa munyaya ino, Bhudzhangasana chinhu chinokosha mamiriro, uye naizvozvo, anogona kuitwa zuva nezuva. Kana Kuwedzera ine chido kuwana mamwe asanas, nemhungu vanonyepera zvinofanira kuitwa isati kana mushure chinhu ane mberi dzakaonda. Somuenzaniso, Bhudzhangasana kunogona kuitwa pashure Paschimottanasana kuti zvichamubatsira kuratidza kunonyanyisa tibatsirwe.