Buza ku yoga unomadudwane (ifoto emileyo). kungenakufaka njani unomadudwane?

Namhlanje, abantu abaninzi, yoga - akukho nje uyithandayo okanye kwiklasi enye, kodwa indlela yobomi. practice lokomoya liquka ukucamngca, imithambo ukuphefumla kunye nokuphunyezwa liyingozi entsonkothileyo ezahlukeneyo (asanas). Nganye kwezi kuchaphazela amaziko amandla athile kwaye kunceda ukomeleza impilo yabantu ngokwasemzimbeni kunye nomoya.

I ephucukileyo kakhulu kwaye enamandla emibi yingozi unomadudwane. Indlela yokwenza oko ngokuchanekileyo nendlela ukulungiselela ukufumana impembelelo kakhulu ezintle?

ongakhetha asanas

Buza unomadudwane (okanye vrishchikasana) unxulumene ebizwa ngokuba yi- babesima zocaphulo. Iyafumaneka kwiinguqulelo ezintathu: esifubeni, kunene kunye nezandla. Eyokuqala kuthiwa urdhvaikapada vrishchikasana. Le asana luhlobo yoonomadudwane ezincinane ziyingozi, sikwinqanaba wokulungiselela. Technique ongakhetha efanayo. Umahluko kuphela kwinqanaba le umthwalo. Ukusuka yoga ukuma Scorpion kuyo nayiphi na inguqulelo kufuna qethe ethile ngokwasemzimbeni: bhetyebhetye, ukuzolula, amandla ezandleni siwe.

Technique 1: ngesifuba

Ukuqala isikhundla - elele esiswini sakhe. Imilenze ngelo xesha ngqo, izandla nqo omnye komnye nokuyixoka kumphakamo namalungu emagxeni. Oobhontsi ikhomba phambili. Ingqiniba kufuneka wayichola kuthinteleke icinezelwe nxamnye nomzimba.

Ke wena undiphakamisayo ezinqeni ngaphandle emgangathweni amadolo kruthu nokunyanzelisa kubo phambili. Kodwa ingqalelo! Ukuba amadolo zakho zikufutshane kakhulu ukuya phambili, ungenza imeko ucinezelo kwi kwalapho wesibeleko. Oku kunokuba neziphumo ezibi. I indawo ilungile xa kakuhle ajike intloko yakhe ecaleni. komzimba kufuneka wafudukela esifubeni, iingalo ngaxeshanye free inxaxheba kuphela ekulondolozeni imali eseleyo.

Inyathelo elilandelayo - uphakamisa imilenze. Okokuqala, kufuneka yimani nkqo, niphakamise umlenze wakho wasekunene kangangoko kunokwenzeka. Kwesi sikhundla, kufuneka wenze Ukuphefumla ezimbalwa.

Ngoko kuyimfuneko ukuba yokulungisa umlenze ekhohlo axhasayo. Corps ukunyusa umgangatho. Amalunga engqinibeni ngoko kufuneka kwenze engile degrees 90. Uzinzo kule ndawo zinika izandla esinzulu, babambelela umzimba. Makube phezu kwabo, ubunzima bomzimba eziphambili kwiCEMIS. Housing kule meko kufuneka njengoko esolula nexesha njenge umtya. Top lwentloko oluya phambili.

Inyathelo lokugqibela yeyona inzima. It nokuxhasa washiya kuphuma umlenze. Ugxininiso senziwa ezandleni nasesilevini. Isilumkiso! Chin - indawo lwesilinganiso wesithathu, ubunzima engundoqo umzimba kufuneka bafudukela ezandleni. Oku kuthintela sithwalisa yomqolo wesibeleko.

Ngoku kuyimfuneko ukuba ukugoba ngakumbi kwi esinqeni kunye nesifuba. Iintende zeenyawo kwintloko phambili, amadolo waguqa kancinci. Uguqulelo lite yale asana kucingwa ukuba ukudlulisela ubunzima bomzimba phezu kwesifuba, iingalo ngaxeshanye ukutsala umva, ezintendeni up.

Urdhvaikapada vrishchikasana kunceda ukomeleza izihlunu emqolo, iingalo kunye nesifuba. Kwixesha elizayo oku kuya kuba uqeqesho luncedo kwaye ezikumgangatho ophezulu ngenxa nezinye izinto ezandleni zabo. Njengoko kuya kuba nzima yaye ziyingozi akukho unomadudwane wonder sele kuchaziwe, ifoto kuya kusoloko kunceda ukulandelela amanqanaba zokuphunyezwa kwayo.

Technique 2: on the ngemilenze

Ukuqala isikhundla - aguqe. Arms baphikele kwi iingalo ubeke phezu komgangatho. Kuba uzinzo olukhulu iingalo ezi ngaphandle.

Ingongoma yesithathu nenkxaso intloko. Imilenze ngoncedo kumaphephandaba, wayivusa. Ngaloo ndlela, a ngentloko. komzimba ngokulinganayo isasazwe phezu iingongoma ezintathu inkxaso. Kulo sikhundla, kufuneka uhlale ukwenza Ukuphefumla ezimbalwa.

Emva koko kakuhle ukudlulisela ubunzima kwi iingalo zenu, agobe esezantsi umva, ugobe amadolo kancinane. Ngoku intloko bayavuswa, amehlo ngqo phambili okanye phezulu. iikawusi iinyawo nangengalo. Ubunzima umzimba omkhulu ikhutshelwa zengalo. Iminwe inxaxheba ekuxhaseni intsalela.

Technique 3: izandla

Buza unomadudwane kwi bookmark us luyenziwa emi phezu kwezandla. Lo ngumphakamo eliphezulu lobunzima.

Ukuqala isikhundla kunye nokuphefumla ndlela, aniphakamisele imilenze urdhvaikapada vrishchikasana. Emva yomibini imilenze ngaphezulu, unomadudwane ayeguqa yamkelwe, uhlala phezu okhutshwa kunye lichotshelwe press enamandla yokulungisa izandla, wawaphakamisa isidumbu sakhe emgangathweni.

Out babesima Kwakhona kukho:

• Unako kwakhona kakuhle phantsi emgangathweni, eguqa iingalo zakho. Okokuqala, yehlisa unyawo lwakho ekhohlo kwi ngeenzwane, ngoko ilungelo. Qinisa amadolo akho uze uthathe indawo yokuqala (elele isisu).
• Enye indlela enye preponderance umlenze phambili emva intloko yakho (ukuba bhetyebhetye). Ngenxa yoko, umzimba ithatha indawo kwebhulorho. komzimba ngokutshintsha ezinyaweni zakhe, enkosi izihlunu ngasemva, kukho ukunyuka.

Nayiphi na ukhetho akabanyulanga yogi, ufanele abe anencasa ekhatshwa ulawulo umoya.

inzuzo

Buza Scorpion lubanesiphumo engaqhelekanga kakhulu kwaye enamandla emzimbeni womntu.

• Xa usenza le asana isebenza phantse onke amaqela kwezihlunu. Ngoko ke kwamomeleza nomzimba ngokupheleleyo. Kuphucula kwegazi.
• Ingqondo Kwakhona, okroqiweyo igazi neoksijini, okwenza ukuba umsebenzi wayo omkhulu.
• Scorpion Pose kufuna uthatho-nxaxheba umzimba uphela. Kunye ukuphefumla ubonisa ukuba ukhupha iibloko amandla, iphelisa ngxi negazi amalungu ezithi zibekwe ngezantsi intliziyo. Lo msebenzi osemqoka uluncedo kakhulu kubantu abaphethwe zizifo isisu, yegazi varicose.
• Ukuphefumla nzulu loo asana entsonkothileyo nje akunakwenzeka. Ngoko unomadudwane umuti yoga ukuzilolonga eyenzelwe ukuphefumla nzulu. Kwaye oko Amazing gqitha emithanjeni.
• Ukongeza, le unomadudwane aveze yomeleza iingalo, amalungu zamagxa, iphuhlisa bhetyebhetye spinal kunye nokulungelelana, normalizes inkqubo zokuzala.

Izimo

Kufuneka kukhunjulwe ukuba olu traumatic asana. Ingqalelo, uxanduva kunye eninzi umgudu ngokwasemzimbeni - ezifuna njengophume ukuma unomadudwane. Umfanekiso umfanekiso eneenkcukacha kwinqanaba ngalinye kuya kukunceda ukuba silungiselele ngcono kwaye baphuhlise iitalente zabo. Kuba bengafuni asana kucetyiswa ukuba ngumhlohli okanye eludongeni. Nangona nempembelelo enamandla kangaka positive, oku asana lineqela Izimo.

• Oku akuvumelekanga ukuba uthwale abantu noxinzelelo lwegazi kunye nesifo sentliziyo.
• Izimo thrombosis ebuchotsheni kunye nesiyezi.
• Abasetyhini ngethuba lomjikelo sexesheni kwaye akufuneki enze ukuma yoonomadudwane, sifana nenxalenye asanas zocaphulo.