Pose Yoga: zita, description, rinotenda kuti beginners

The ano kumhanya upenyu hapasi kupa mukana nguva kubvisa kunetseka kubva tsandanyama dzomuviri, iyo pakupedzisira inotungamirira tinyanye kunetseka kusanzwa kana zvirwere zvakasiyana-siyana. Kuti izvi zvisaitike, murume anoedza kuwana kanenge zvishoma nguva kushandisa kana kuita chero muviri. Asi hazvisi kuti vose. Vazhinji inongova simbe, mumwe haabvumiri utano. Zvino ichi zvazvingava, jooga richava nyore irreplaceable muupenyu. Pashure pezvose, achibatsirwa weyoga kuzorora, kudzikama uye kuvandudza mamiriro avo mumuviri tsika.

Kune postures zvizhinji yoga, asi isu kupa muenzaniso chikamu chiduku izvo zvinobatsira kubvisa kunetseka pashure zvakaoma zuva.

Kubatsira weyoga

Yoga kwete chete kubatsira kusimbaradza utano, asiwo kuchaita kuti vawane rugare rwepfungwa uye norunyararo. Kana mukachengeta zvose zvakafanira njodzi patinoungana kuita asanas, ipapo nokukurumidza unogona kuona kubatsirawo maekisesaizi uri nomuzongoza, mwoyo, kweropa, zvomudumbu maitiro uye kushanda yose muviri. Yoga kunoita mukana wokushandiswa uye agility kuchabatsira kubvisa marwadzo majoini. It chigaro pacharo sezvo kunobatsira pamusoro mwoyo.

An chokwadi chinokosha nyasha weyoga chichava pakurwisa ndakafuta.

yoga kuti beginners

Wokutanga Yoga postures, izvo vanobvumirwa kutakura pasina murairidzi, asingatyi zvakaipa kuti utano hwavo:

• Pose muti: inspiratory kusimudza ruoko mudenga uye muvakweve aine simba kudzvanya zvitsitsinho paburiro uye fekitari maoko shure musoro wake. Zvinobatsira simbisa tsandanyama ari shure uye yakanaka mamiriro.
• Mwana Makogon: akadonhedza hudyu pazvitsitsinho dzako uye kudhonza maoko enyu mberi. Izvi zvichaita Tsandanyama kumashure uye mutsipa.
• Makogon ezimudo; maoko mudenga uye kuteura muviri wako paunenge exhale zvichakubatsira kuti makumbo ako makasimba kupa mataurire yose muviri.
• Makogon hanyanisi: tora pachako nenzira muzvitsitsinho, uye exhale panguva imwecheteyo simudza hudyu uye mapfudzi. Izvi zvichabatsira kuti simba abdominal tsandanyama.

Nokuti mumwe nomumwe muviri kunopiwa anopfuura kota paawa, asi panguva iyoyo unogona vanokwanisa kuwanazve rugare rwepfungwa uye kuvandudza nezvavanenge kugwinya.

Nokuti vaya vachangobva kutanga kudzidzira yoga, tinogona kutokurudzira bhuku "Encyclopedia of Tibetan Yoga" - mazita kunoisawo uye incremental mifananidzo kuita zviitwa dzaitaurwa rino hunowanikwa chaizvo.

Basic mamiriro nokuti beginners

Dog Makogon yoga anoonekwa kuva zvinokosha, t. E. Zvikuru nyore. Zvinosanganisira postures maviri: imbwa tomu munyaradze pasi uye kumusoro. zviitwa izvi anoteererwa pavanoparidza uye ichayerera kupinda mumwe.

Chikamu chinzvimbo ichi chokutanga rinoitwa sezvinotevera: unofanira kuwana ose mana uye ndivaite maoko nemabvi fudzi-upamhi kunze. Minwe vanosarudzirwa zvakananga uye emaoko ngaatarire. The shure chinofanira vagadzikana uye muviri panguva imwecheteyo nowenyika iri "tafura". Tinoita befu, sezvo imi exhale, simudza mabvi, ruramisa makumbo uye mabhanzi pamusoro netsoka. Somugumisiro, makumbo anofanira kururamisa, tsoka nemichindwe dziri nechepasi pasi shure yakananga uye musoro iri tilted pasi. Zvino, mumwe munhu anova yemasiraidhi, yakavakirwa maoko nemakumbo uye magaro dziri kumusoro. Zvakakodzera nezvemuchato gumbo kufonyora musana wako uye kuteura musoro wako kuitira kuti unonzwa makakatanwa tsandanyama kwemitsipa. Takarega panzvimbo iyi sere azere nedzinovengwa, uye pamusoro pakupera wakarerekera mabvi ako uye kuburukira ose mana, zvishoma nezvishoma inoyerera kupinda chikamu chinzvimbo ichi chechipiri.

Chikamu wechipiri wembwa mamiriro asanas anoitwa nenzira yakadai: sezvo imi exhale zvishoma nezvishoma akakungurutsa mberi, uremu iri kuparadzirwa pamusoro ruoko wokutanga, panguva ino akadonhedza muhudyu anosimudza musoro uye mutumbi kubvisa pasi. Somugumisiro, makumbo vanofanira kuva ngaatarire uye akaronga newokuti paburiro, uye maoko - akarurama uye vari munzvimbo perpendicular pasi. Musoro ukazvikudza, uye anopenya rinotungamirirwa ngaatarire mberi. Maberere aro shure kuti kunzwa makakatanwa rezasi shure, uye kuramba munzvimbo iyi yakazara kundosvikira masere. Makogon Izvi zvinobatsira ruoko kuti muzongoza zvakanaka.

Izvi vavatore yoga yakachengeteka munguva yepamuviri. The chete kunyatsotsanangura: panzvimbo ino, mukadzi anepamuviri anofanira kuva kupfuura masekonzi matatu.

Kunyatsoshanda simhasana mamiriro

nzvimbo iyi yaitaura basa utano munhu ajaira kuchengeteka mitemo. Kutanga kukudziridza mafungiro ichi nani murayiridzi.

On chikamu shumba mamiriro ringaita musoro, asi zviri inobudirira nekusimba kuchirapa mugumisiro uchidzidzira. Zvinobatsira kusimbisa tonsils ndiyo dziviriro yakanaka pamusoro chikosoro. Nzvimbo iyi ndiyo inoshanda chaizvo kusimbisa tsandanyama dzechiso.

Lion Makogon rinoitwa akagara, chirebvu vazodzikisa pasi, vakabatirira pamutsipa wake, inodonha pamapendekete. Tinoita befu uye ruramisa kupfuura rinonetesa ruoko, achivaisa pamakumbo ake. Panguva ino, maziso ake wakaiswa kuti bhiriji mhuno yake netsvimbo akabuda rurimi rwake. Mutsipa uye mutsipa vanofanira ruchatambanudzirwa. Panzvimbo ino anofanira kuva kusvikira masimba zvakakwana. Takabva kutora mweya uye kuzorora. Zvinokurudzirwa kuti kudzokorora pachiitwa ichi kanoverengeka.

Yoga lotus pozi

Zvakakosha kuyeuka kuti kana asina hanya kuzviremekedza tsika, mugari basa, kana kukundikana kuteerera mitemo, postures izvi kungava kusingabatsiri kana kunyange anokanganisa muviri.

Iyi Yoga Makogon ndiyo yakanakisisa kufungisisa. Izvi imhaka yokuti makumbo vayambuka kusika vanonzi yemauto uye isabudisa simba yokumusoro muviri. Kuti atore chinzvimbo chakadaro, zvinokosha kukudziridza hudyu mapfundo.

Kugamuchira asana ichi, unofanira kugara twasu uye gondo nomuzongoza. Mumwe gumbo hwakakungwa panguva ibvi, tora rwake uye akaisa rutsoka yake pamusoro pechidya rutsoka kumusoro. Zvadaro ita chete nzira pamwe nevamwe gumbo. Back, musoro uye mutsipa, rambai twasu. Nguva yaakapiwa pachiitwa ichi nokusingagumi. Zvakakosha kurangarira kuti inoshanda, uye Chikurukuru, njodzi chokupika chinzvimbo ichi, zvinotora nguva uye ndichisveerera parutivi mapfundo.

Lotus pozi kunobatsira kudzikamisa nechepakati tsinga, kunobatsira kusimbisazve aneta muviri, kunosimbisa shure netsandanyama.

Yoga: njivavarungu vavatore

Kufanana nevamwe asanas, zvinokosha kuita nokungwarira, kuitira kuti kukuvadza utano hwako. Iyi Yoga Makogon ndeimwe zvikuru.

Kuti aite izvi, unofanira kugara pasi uye ruramisa makumbo enyu pamberi pake. Track, zvakabaya ibvi kuti rutsoka anogona kusvika groin uye mbiya rutsoka rworudyi anobata pasi. Panguva iyi, anombotwasanudza rworuboshwe gumbo riri retracted shure, asi nechemberi kwayo anobata pasi. Flex, vachiisa maoko ake pamusoro diki ari shure, uye vari wakaiswa nzvimbo duku nguva. Next, unofanira kuisa maoko ako pasi uye rwako rworuboshwe gumbo hwakakungwa panguva ibvi uye kubata musoro wake. Nezvikorekedzo maoko akamutsa rutsoka uye vanoramba vari munzvimbo iyi imwe nguva. Tinogamuchira munhu pokutangira chinzvimbo.

Izvi vavatore yoga chaizvo nezvinetso zviri urogenital mugadziriro, ine chinokosha kukanganisa rwatata, thyroid uye pabonde mumasero.

Mugumisiro yoga pamusoro dzevanhu

It vagara hapana chakavanzika jooga ane aitungamirira chinzvimbo muupenyu murume ano. Chokwadi, vamwe zvinosanganisira jooga nemakirasi vanokodzera here mhando pasina kufungisisa zvakwakanakira migumisiro iri muviri. About Yoga nyora kwese - mumagazini, mapepanhau, Indaneti, paterevhizheni, etc. Masayendisiti akawana kuti jooga kunobatsirawo pamusoro kurapwa mwoyo, chirwere cheshuga, pfari ... Zvinokurudzira normalization zvavaida uye vafare.

Panguva Yoga dzakabudirira majoini, kunodzidzisa mwoyo uye kufema hurongwa. Normalized kwadzinoita zuva, nani hope uye kuderedzwa marwadzo vakadzi panguva yekutevera.

Contra-zvairatidza kuti weyoga

Izvi mhando muviri hakusi kuwanikwa munhu wose. Yoga angatanga kuita chete mushure mekubvunza chiremba wako.

Zvinonzi rambidzwa kuita jooga zvinotevera nyaya:

• kuvapo chirwere chepfungwa (wose kunze mwoyo);
• nokuti zvirwere zvomukati;
• inguinal heniya;
• kana paine kumanikidzwa rakawedzera kana dystonia;
• matambudziko mwoyo;
• zvirwere ropa;
• munguva chando;
• panguva yepamuviri (izwi kupfuura mitatu uye pashure hurukuro muna mitatu);
• panguva yekutevera.