Uddiyana bandha: waivako zvokushandisa beginners

Uddiyana bandha - muitiro yogis, kubudisa zvinoshamisa hwomuviri uye Anti-kuchembera zvainoita muviri. izvozvo anonziwo abdominal zvechizarira kuti zvakakwana kunozivisa pachiitwa ichi. Its nyore Zvinoshamisa mu murume Western, aisagona kutenda kuti nyore uye vane mwero kudaro maekisesaizi kunogona nezvibereko zvinoshamisa kudaro. Externally uddiyana bandha sokunge yakasimba yokururamisa ari mudumbu asi pane shoma dzinokosha pfungwa tsika iyi, usingagoni kuonekwa. Usava chokupika kwete chete hakuiti kushanda, asi vangatonyengetera kukuvadza, saka zvakanaka kutanga kudzidza zvakarurama chokupika magadzirirwo, uye chete ipapo kutanga zvidzidzo zvavo.

Kubatsira abdominal zvechizarira

Uddiyana bandha - Kriya, vatsigiri normalization pakati zvomukati nokudzorera kugwinya. Paaiita mabasa ake ose diaphragm iri kudhonzwa kuna chipfuva, massaging ose nhengo riri abdominal mhango. Izvi kunobatsirawo pamusoro muura, kubvisa kupatirwa uye kunoita kuchenesa kwayo. Muchiitiko chino, zvakajairika kugaya uye kusiya nezvirwere zvizhinji nemudumbu. Kana kuita maekisesaizi ichi nguva normalizes rwatata.

Kuwedzera kune zvomudumbu zvomukati kunoitika masaja chiropa, itsvo, chirwatata uye adrenal mumasero. With ichi akadzorera chakaipa secretion pamusoro adrenal omumuviri, kubvisa chirwere kuneta kana, Ukuwo, rokurara kutya uye wokusagadzikana. In mashoko simba tsika uddiyana bandha anokwevera shure yepanyama kukwegura kwacho nokuda wokumiswa simba. Saka, tsika iyi angadzorera vechidiki uye utano, chinhu chikuru - nguva dzose. Uyewo nevakawanda uddiyana bandha uremu, sezvo kuurayiwa ayo kunopisa mafuta pamusoro mudumbu, zvichiita nhamba tetepa uye akanaka.

nguva zvinokosha tsika

Kusvika pave abdominal zvechizarira, unofanira kutevera dzinokosha nemitemo yayo Implementation, kuitira kudzivisa migumisiro yakaipa. Hazvina yakarumbidza kuita basa iri zvakazara dumbu, uye nokukurumidza pashure zvokudya. Kutanga tsika asingagoni asingasviki 3 maawa pashure kudya. Kunwisa kushingaira, zvakare, angarega migumisiro yakanaka, havafaniri kuedza nepatinogona napo kuita mudumbu, nani zvishoma nezvishoma kuwedzera amplitude, sezvo kukura chiitwa. Zvikasadaro, unogona kuva dambudziko pamwe chiropa kana zvimwe zvomukati nokuda kwazvo kumanikidzwa pamusoro pavo. Yeuka kuti chinangwa kriya ichi - utano, pane kufadza retracted dumbu.

Kuwanda repetitions pakutanga kuti usingashandi. Kaviri kana katatu, zvaitwa nemazvo uye uchifungisisa, achava zvakakwana nokuda mutsva, asi kunyange ruzivo vanoita havafaniri kuita abdominal zvechizarira kweinopfuura kagumi pamusara. Panguva run nguva, zvakakosha kuti tirambe pfungwa iri zuva nenyika dzinotenderera pariri plexus. Pasina munyika kunyatsoshanda muviri yekudyidzana zvinoderedza, saka regai kukuramba. Kana uddiyana bandha zvinoitwa maererano tsika yoga, zvakanakisisa kuzviita mushure asanas uye pranayama pakufungisisa. Zvinonzi zvakare zvakakwana rakarukwa kupinda kufema zviitwa, kureva uye dzekugonesa hwadzo chaizvo basa. The yakanaka nguva kuita abdominal zvechizarira - mangwanani pashure uchimuka.

Uddiyana bandha. waivako chidobi

Asati achiita abdominal kiya wakadzikama uye normalize afemeruke. Zvinofanira kuva yakadzika uye kudzikamisa pfungwa vanofanira kuva akachena uye norugare. Chokutanga, ita zvizere befu umo mudumbu makabuda zvishoma mberi, saka kuti chiedza anogona kutsemuka uye akazadza zvakakwana mhepo. Zvadaro refu mweya uye akadzikama dumbu riri akasungirirwa kuti nomuzongoza. Pashure kuita zvizere nedzinovengwa, zvinokosha kuti nhema mweya. Kana chete kufamba sezvo iwe kufema, asi pasina Kufema mhepo. Izvi zvinobatsira kusimudzira diaphragm kumusoro uye vaswedere mudumbu sezvo yakadzika sezvinobvira pasina munomimina.

Mukuwedzera, panguva nedzinovengwa zviri chinodiwa kutambanudza nyika pelvic pauriri tsandanyama kubata mudzi zvechizarira. Vhudzi inofanira kuchengetwa semazuva muri wakasununguka. Kuchangotanga kuratidzwa kusagadzikana vanofanira kutanga pakarepo kuti fema. Ndezvemhuri zvakanaka, saka vakazorora ari pelvic pauriri tsandanyama uye diaphragm rinodzokera nzvimbo yaro yepakutanga. Saka uddiyana bandha vaurayiwa, kuurayiwa Nzira ruzivo haana kumbosiyana kubva yepamusoro vanochiva sezvo muviri dzakaoma okunze. Zvakaita Nzira dzakawanda, izvo zvinogona akaiswa pakati peya Zvinonzi kufema zvakadzama zvakakwana.

Uddiyana bandha. waivako chidobi yakamira

Twasu uye umire netsoka dzako zvishoma kupfuura fudzi upamhi uye dzakaonda zvishoma mberi. Maoko vanofanira zororo pamusoro pamberi yehudyu, zvishoma pamusoro pebvi, saka kuti iwe wakasununguka. Ndatura befu, uye ipapo ruzha exhale achishandisa muromo, iyo vanosendamira mberi zvishoma zvakawanda, tarira ichi chinofanira kuendeswa pasi. Bata mweya wako uye vanotanga kutwasanudza zvishoma, zvichiita diaphragm sezvingatarisirwa sungisa kumusoro. Zvakakosha kuti tive nechokwadi kuti kana kuwedzera zviri mubhokisi, regai dhayira mhepo. Mushure akabata mweya dzinotanga zvishoma nezvishoma fema uye ruramisa. Kamwe zvakazara ruramisa, kuzorora, uye ita dzakatevedzana kundosvikira, uye ipapo kudzokorora chiitwa sezvo nguva zhinji.

achiita nokugara

Munyaya agere nzvimbo iri aiita uddiyana bandha (KRIYA). Chidobi hazvisi anenge akangofanana amire, asi pamwe yayo nuances. Chekutanga zvose zvakafanira kushandisa zvakarurama mamiriro nokuda tsika. Nokuti ichi dzakakodzera chinzvimbo makumbo vayambuka, lotus kana hafu, zvichienderana elaboration ari muhudyu mapfundo. The shure chinofanira ngaatarire nemichindwe ndagadzikana avete pazvidya. Mabvi maererano pasi, muviri vasununguke, meso ake akafukidzwa.

Kubva chinzvimbo ichi, uye akaita uddiyana bandha. waivako chidobi agere kushanda haana kumbosiyana kubva shanduro yakamira. Zvinokosha kuti tirambe kwete abdominal, asi kudzikisa echokukiyisa dzaidzidziswa tsandanyama ari pelvic pauriri. Mushure chiitwa vanofanira fema nezvishoma, nokumutsa musoro wake, uye ipapo dzikama. Vatsva zvichava nyore kudzidza zvimire shanduro maekisesaizi ichi, sezvo zviri nyore kunzwa nokushanda diaphragm, uye vanhu vane tatamuka zvakaipa achava zvikuru wakasununguka kuita zviito zvakakodzera vakamira.

Hazvibviri kuzochera simba dumbu

beginners kakawanda zvakanaka kunosanganisira mudumbu, iyo kuvhiringidzika uye kuvhiringidza zvakakodzera unyanzvi achiedza kuzochera mudumbu kure sezvinobvira. No kurukurei kuwana mugumisiro, nokuti muviri wokutanga hadzisi vagadzirira rwakatekeshera zvakadaro, zvinokosha kuti kumupa nguva kuchinja. Uyezve, vanhu vakawanda vane muura kusemesa kuti kunotadzisa kuita maekisesaizi. Asi nguva dzose kuurayiwa tsika anomhanya zvakanaka urongwa ari dumbu, kunyanya kana iwe sangana nazvo dzimwe nzira kucheneswa.

Chiizve zvinogona zvinokonzera Somugumisiro zvakaipa? Kuedza kuita muviri achibatsirwa abdominal tsandanyama. Muchiitiko chino, nemaziso dumbu inogona ukatsauswa asi pasisina uddiyana bandha. Chidobi kunosanganisira kwebasa diaphragm chisingazivi kuitika kana uchishandisa abdominal netsandanyama. Kwakakodzera abdominal zvechizarira zvinogoneka chete pamwe zvizere kutandara kuti tsandanyama, zvadaro dzosa ari abdominal diaphragm rinobuda.

dzikisa kufema

Kana repasi abdominal kufema mumwe akasimba utano miitiro. Inspiratory dumbu bulging mberi, nokuda izvo diaphragm kunoita pasi uye kunozarura nzvimbo mumapapu. Somugumisiro, havana kuwana nzvimbo yakakwana zvakazara rakashama. Nemhaka iyi, panguva tuso kugadzirisa avo zvikamu nomumapapu, izvo zvisina kushandiswa muupenyu hwezuva nezuva. Izvi zvinotungamirira wokunatswa munzvimbo idzi, uyewo kudzivirira navo ezvinhu akakodzera kuti mabhakitiriya anokuvadza. On the exhale, iyo diaphragm zvinyoronyoro yakadzurwa, zvikaita mhepo kubva mapapu uye massaging zvomukati.

Kusiyana kudzika kufema, kuti izvo isu vakajaira, nechepazasi kufema anoshandisa guru nzvimbo mumapapu. Fema uye exhale anononoka uye akadzikama, zvokuti mukuru okisijeni nechimwe chete naTidhari kutenderera. The diaphragm hunowedzera Mobile uye mapurasitiki, nhengo dzomukati kujaira kana baba namai, uyewo simba. Nzira huru kudzidza rezasi kufema kuri uddiyana bandha (Kriya) - pachiitwa munyaya ino.

The nezvainoita psyche

Mind uye mweya zvine chokuita, vanoratidzika nohwake mumwe. Kana Kukanganisika shanduko kufema zvakare zvinyamusi, ndiEzekieri. Nhasi vanhu rinotidzidzisa kuti anokuvadza, nemaune kuita vanhu vasingafari uye asingafungi. Kufema vanhu vakawanda zvokudya, jerky, uyewo ndangariro dzavo. Zvisinei, kudzidza zvakadzama abdominal kufema, unogona muropa kudzorera zvakajeka mupfungwa uye Kudzikama kuti saka nhinhi yatorwa kwatiri.

Kana zvakafanira kudzidzira abdominal zvechizarira

Kana zvose zvakafanira uddiyana bandha? Photos of vanhu vane mavhundukiro ayo wakavhomorwa dzinokara regai kukonzera neshamwari dzinofadza. Pop kumusoro inorwadza mifananidzo, uye abdominal zvechizarira tsika anotanga sokuti kusingafadzi uye basa dzokuvhiya. Asi dzisiri dzakadaro akasara, vanofanira kutanga kugara kuita ichi chinobatsira muviri. Kuwedzera simba, hurefu uye utano, uyewo tetepa mufananidzo - izvi zvinongova zvimwe zvazvakanakira chinounza uddiyana bandha. Chidobi iri nyore chaizvo uye haakonzeri zvinetso panguva kukura. Kuvhiringidzwa mhiri tarisiro zvose. Zvakaoma kudavira kuti nyore zvakadaro chiito kunogona kuunza chakakomba mugumisiro. Asi, sezvo nguva dzose, zvikuru anobatsira zivo maanonyatsowonekwa. Regai kurasikirwa mukana wako kushandisa kwavari!