Zvechokwadi, unoziva kuti yoga inonyaradza, kubvisa kushungurudzika zviri nani kudarika mazambiringa akaomeswa, uye kunyange chokoti. Zvisinei, mhinduro yayo inobatsira pachiuno haina kupera neizvi. Yoga inobata muviri nenzira yakaoma. Inosanganisira maitiro ose uye nhengo, inovandudza kugadzirisa, inogadzira chimiro chakanaka chemuviri uye chimiro chakanaka. Mumamiriro akaoma aya, taisanganisira Asanas iyo inoshandisa mishonga inobatanidza mukugadzira chiuno chechiuno (madhizha, matope, kunze kwechiuno, chiuno). Panguva imwecheteyo, vanowedzera mutsara, vachipa bhanhire rakanaka. Yeuka: yoga, kupfufidza maitiro ekurasikirwa nekurema muviri kunokosha zvikuru kuita nekunakidza uye maererano nekugona kwemuviri wako. Ita yakaoma kanoverengeka pavhiki, kusati kwadya kudya kana kudya kwemanheru. Kana iwe uri mushure mekudya, mushure meawa nehafu mushure mekudya kwechingwa uye maawa matatu mushure mekudya kwakanaka. Tanga chidzidzo nechirairo chepamami, uye chipedze pamwe chete ne shavasana. Dzokorora asanas nguva mushure mechinguva uye pasina nguva unonetseke kuti unogona sei.
Virabhardrasana
Inokurudzira kutambanudza nekusimbisa kwemasimba makuru makuru, masimba-stabilizers. Kunatsiridza kugadziriswa, kunotisa chiuno nemicheni yakaita seyese. Simudza makumbo ako akareba kupfuura mapepa ako, tsoka dzinofanana kune mumwe. Tora zvitsitsinho kuruboshwe, pamhepo yekunyura bend bhoto rweruboshwe kurudyi, mabvi pamusoro pechitsitsinho. Pakufuridzirwa, kubatanidza zvanza zvemaoko ako, simudza maoko ako zvakananga kuitira kuti muviri kubva chitsitsinho chetsoka rwerudyi kusvika kumagunwe eminwe inotambanudza mumutsara. Bata munzvimbo iyi kwemaminitsi 30-60, dzokera kunzvimbo yekutanga uye ita shamba mune imwe nzira. Kana zvakaoma kuti iwe uzviite nenzira iyi, iwe unogona kudonha maoko ako uye unamatira zvipfeko zvako pahudyu yako kana kuderedza maona. Kuita musati mune imwe nzira, usakanganwa kuti unofanira kuzvizadzisa mune imwe. Uye zvakakosha zvikuru kuti iwe utsungirire mberi pasango yakaenzana yakaenzana yenguva muzvikamu zviviri. Verenga nhare yako!
Tadasana (akaenzana pahafu yezvigunwe)
Anowedzera yekare pre. Inotora mudumbu. Kutora musana wechipfuva, kunoumba mazamu akanaka emuuno. Simuka, makumbo pamusoro pehupamhi bwepasi. Inhale, simudza maoko ako uende kumusoro. Edza, kuunganidza mhete nemisumbu yepelvic, uye pamhepo inotevera, kuvhara mudumbu kunodzokorora, kukwira pamusoro pezvigunwe. Fema, svika pamaoko ako, usaisa musoro wako kure. Gara munzvimbo iyi, sezvaunogona. Kana ukangosvitsa masekondi mashanu, dzokorora katatu, kana maminitsi 10-15 - 2 times. Pakuzorora, chengeta maoko ako uye umire pamakumbo ako.
Konasana (kushandura nekunamatira)
Anodzidza oblique masimba emimba, rutivi rwekunze rwehudyu, anoderedza izvo zvinonzi "nzeve", anowedzera lumbar spine, achiwedzera chiuno. Gara pasi, wakaparadzira makumbo ako. Iwe unofanirwa kunzwa manzwiro chete, kwete kurwadziwa. Rega kuvhomora iwe pachako, chengetedza iyo yose yakatarisa kumashure yemakumbo ako kusvika pasi. Tendeukira kuruboshwe rworuboshwe, iise ruoko rworuboshwe kune kunze kwechiuno, ruoko rworudyi - nemukumbo wemukati. Pakafuridzirwa, simudza ruoko rwako rworuboshwe, zvino-musoro uye tarira chanza cheruoko rwako. Pakuzorora, sendamira kuruboshwe rworudyi, inhale mafudzi akavharika pamusoro pefudzi. Pakuzorora, tora musoro wako uye utarise kubva pasi pefudzi rako kusvika padenga. Bata munzvimbo iyi kweminiti 1. Dzokera kunzvimbo yekutanga kuburikidza nekukwevera nekusimudza, uye kuita shamba mune imwe nzira (iyo mafungiro ekufungidzira akafanana). Kana iwe usingakwanisi kubata tsoka pamagumo ekupedzisira, tongopfugamira pamusoro payo uye tora ruoko rwako, uchinzwa kuti chiuno chechiuno chinowedzera sei, mitsipa yemushure inotambanudza.
Vasishthasana
Inosimbisa masimba emabvu uye misumbu yekunze kwemahudyu, nekuumba chiuno chakakoshwa chiuno. Gara muine pose yevashandi. Isa ruoko rwako rworudyi mushure mako paurefu hwemakumbo kubva pamakumbo - iwe wristani uri pamutsara wakafanana sechitsinho chakanaka, minwe yako iri kutarisa kubva kwauri, pads inomanikidzwa pasi. Inhale uye pamusana pokumanikidza kuporesa, ruramisa ruoko rworudyi, kusimudza muviri nemaguno uye kuzarura mapepa nemapfudzi. Isa rutsoka petsoka (kana zvakaoma, unogona kuyambuka zviuno zvako kana kusendama pamabvi ako) uye inhale tora ruoko rwako rworuboshwe. Tora zvishoma-kufema-kupera uye kuideredza, kuchikwevera mushure memusoro wako. Tora nzvimbo iyi kwenguva refu sezvaunokwanisa. Kubuda musasa, zvakare simudza ruoko rwako rworuboshwe uye, uchikotamisa murara wechipfuva chinotsigira, tira pasi. Ita iri pamberi kune imwe nzira.
Naukasana (chikepe mugomba)
Inosimbisa masimba emusana wemusana wemuviri uye inoita maitiro akanaka, kusimbisa dumbu. Usatevera mazuva anokosha. Nhema pamudumbu mako, tsoka pahupamhi hwechiuno chako, maoko pahupamhi hwemapfudzi ako pamberi pako, nhengo dzamaoko ako dzinofanirwa kusvika pasi. Pakuzorora, benderera pamusoro, kusimudza maoko ako, musoro, mapepa nemakumbo kumusoro kwepasi. Usazununguka, kukwira mumukana wekutakura kuburikidza nekutengesa. Pfugama mumhino dzako pasina chinyararire uye zvakashata: kuvhara dumbu rako sebhola, zarura sternum nehuro. Gara munzvimbo yekupedzisira kwemaminitsi makumi maviri nemakumi matatu, ipapo udzokere zvakananga kumashure panzvimbo yayo yepakutanga. Kana iwe usingakwanisi kumira mumukana uyu kwemaminitsi anopfuura makumi matanhatu, wozoita zvakare.
Navasana (chikepe pamusoro pe ischium mounds)
Inopa migumisiro yakaisvonaka pamasumbu emudumbu, pasi pepasi, chiuno. Haikwanisi kuitwa pamazuva anokosha. Nhema pamusana wako, makumbo pamwe chete, sunga maoko ako muchiuno chako. Inhale uye, nemaoko ako muhudyu mako, tanga kusimudza muviri nemakumbo kuitira kuti munzvimbo yekupedzisira ivo vagadzire tsamba V. Mutsara wakarurama, maoko nemakumbo zvakafanana nechomukati, uri kuenzanisa pane ischium mounds. Paunenge uchisimudza, chironda chacho chinodzokorora, shandisa simba remapuranga pasi pedvic uye usazununguka paunenge uine nzvimbo. Kana iyo mhizha isina simba zvakakwana, unogona kuzvibata nehudyu, tora mhepo shoma uye wozorega zvakare. Kana wakagadzirirwa zvakanaka, ruramisa mabvi ako. Kubva kare, nekudzimisa, kudzokera kunzvimbo yepamusoro kumashure. Ikozvino inofanira kushandiswa kwenguva yakareba seyakapfuura. Kana iwe uchikwanisa kuibata kwemaawa mashoma mashanu, ita 2 nzira.
(Kurara Egungu) - shanduka kumashure
Inobvumira zororo uye panguva imwechete inokanganisa maziso emumimba uye obhudzi, kuumba chiuno. Nhema pamusana wako, maoko kumativi, pfugama namabvi ako. Panzvimbo yavakanga vakarara, vanofanira kuwana zvitsitsinho zvavo. Pakafuridzirwa, simudza rutsoka rworudyi. Pakuzorora, famba muhudyu munzvimbo yeguruva, ipapo-shins uye upfeze rutsoka rworuboshwe nerutsoka rwako rworudyi, uchipfuura netsoka pasi pebvi roruboshwe. Inhale uye, kubata kufema kwako, kushandura muviri, paunenge uchidzima, kuvhara mahudyu ako kuruboshwe, uye shandura musoro wako kurudyi. Usatora mapepa ako kubva pasi, mushure wako wakarurama, iyo diaphragm yakasimbiswa. Ramba uri munzvimbo iyi kweminiti 1. Panofuridzirwa, buda kubva pane, usabvisa makumbo ako. Ita izvi zvakasiyana.
Marjari Asana
Inobatsira kutambanudza maronda emushure. Inobata maziso emimba ekubvumira, zvichigadzira runyararo rwemashizha. Mira kumativi ose mana, mabvi pasi pemisungo yemahudyu, anoputika pasi pemapfudzi. Isa ruoko rwako rworudyi pamutsara wepakati wemuviri, kuruboshwe rwunoenderana naro. Inhale uye exhale uite kufamba kunofambisa neruoko rwako rworuboshwe, pamucheto wokupedzisira, kuderedza pefudzi roruboshwe uye kuenda kumusoro. Pakuzorora, tambanudza ruoko rwako rworuboshwe pamusoro pemusoro wako, muchindwe pasi. Bata mweya wako uye ufukidze fudzi rako pamusoro pefudzi rako, uine kupisa, tora musoro wako uye utarise padenga. Ramba uri muine pose kusvikira kweminiti. Ibva pamberi, uchinge uchinge waisa ruoko rwako rworuboshwe uye uise chanza chako pasi. Pakusimudzirwa kwekufemerwa. Dzorera zvakatikanganisika ne pranayamas, izvo zvichatibatsira kuwana yakanaka, yakasimudza mudumbu. Ita izvi mangwanani mangwanani kusati kwasvika muimba yakanaka. Pakupera kwemaminitsi mashanu ari munyaya yeiyo mwana.
Shurya anuloma inopisa kapha (mucus nemafuta). Inoitwa kusvika 11-12 o'clock masikati. Gara mu padmasana kana kuyambuka makumbo ako muTurkey. Isa muromo wepakati woruoko rworudyi kusvikira panhivi rechitatu reziso, munhete yemunwe uye zviduku zviduku. Fema mukati nemhino mbiri. Tsirirai munyorero munwe pamucheto weboshwe uye muve nekunyorera. Bvisa chigunwe chako nechigunwe chako chekurudyi, chengetedza kuburikidza necheboshwe. Dzokorora 9-12 nguva. Nekunetseka, rega pranayama. Kapalabhat - kufema, kunosanganisira diaphragm. Ugare munzvimbo imwe chete, isa maoko ako pamimba yako, exhale rhythmically, uchikwevera ruvhuno rwako kumucheto wako wezasi. Dzorerai maminitsi 1-5, zvichiita kuti mweya mumwe nomumwe ufuridzire 40. Bhasika vagere - kufema, panguva iyo chifuva chinofamba. Isa maoko ake pamusoro pake, unzwe manzwiro ayo anobuda pamusoro pekuputika. Inoramba ichidzimara - mhepo inodzika. Dzorerai maminitsi 1-5, kuita mhepo 10-20 pamhepo imwe neimwe. Akashaya pranayama yechipiri nechechitatu mumazuva anokosha.
Yoga inofanira kutamburwa kana:
- iwe une fivhiri;
- iwe une mazuva akaoma (hafu yekutanga);
- iwe wakanwa doro;
- kana iwe uri munharaunda yekunyanyisa kunetseka kana kunyanya kuneta;
- kana uine high blood pressure (pranayama is undesirable);
- pamberi pebasa, usanwa kapo, simba yakasimba, utsi (kunyanya pamberi pe pranayama).