Hatha anati yoga - ndi ... Hatha Yoga kwa oyamba: ndi kaimidwe yoyambirira

Masiku ano ladzala ndi nkhawa, matenda, kutopa ndiponso kukhala vutoli. Kamodzi mwa amangokhala ali pikitipikiti tsiku la anthu asiye ndi kuzindikira kuti kwambiri kutali ndi mtendere wa mumtima. Ndiyeno anayamba kufunafuna chida chomwe angathe kubweretsanso kumverera chosangalala. Ambiri kufunafuna njira yotulukira zinthu machitidwe a kummawa. Yoga wachita kale anazindikira osati monga dongosolo la olimbitsa komanso nzeru kwambiri wopita ku chiyanjano cha thupi ndi maganizo.

ndi Hatha Yoga Kodi

Ngati anawamasulira kuti "ha" amatanthauza dzuwa, "Gologota" - mwezi. Dzuwa ndi mwezi - ndi zotsutsana, monga kumwamba ndi dziko lapansi, amuna ndi akazi, udakali chabe. Chimenechi ndi chinthu osiyana kwambiri, koma kulibe payekha. Izi Siyanitsani kuti kuphatikiza kubala wosatsutsana lonse. "Yoga" - "wogwirizana", "wogwirizana". Choncho, hatha anati yoga - zotsutsana ndi kuphatikiza ndondomeko, imbaenda mogwirizana ndi.

Zochita izo zikuwoneka ngati izi: Aliyense wa ife ali mkati mwathu wabwino ndi zolinga zoipa, amafunitsitsa kukhala ndi munthu pamodzi ndi pa nthawi yomweyo kukhala ndekha, kuti nthawi ndi kukhala mfulu. Kutsutsana zilakolako kwenikweni akugwera zimatilekanitsa, maganizo amakhala wosakhazikika, ndi mphamvu zambiri chimene tachita. Ndipo kusiya nanu wosatha wa maganizo ndi zikhumbo zokwanira basi kuchita anati yoga.

Hatha anati yoga - sizitanthauza basi kuima mu kufikako aima wamba wachivundi. Umu ndi mmene zovuta. Timatha inu ndi kuchiritsa thupi kudzera asanas, ndi chotheka pofuna kusangalatsa malingaliro mwa kupuma (pranayama), ndi kuyamba kukula mu uzimu (kusinkhasinkha), ndipo phunzirani kwa moyo mu "pano" (ndende).

Ubwino mchitidwe hatha anati yoga

anati yoga ungabweretse mapindu ambiri.

1. Choyamba phindu lonse la anati yoga mukhoza imawunikidwa chifukwa cha matenda. Zimakhala kusintha msana, ndi ululu muli. Zimfundo ndi Mitsemphayi komanso kukhala wamng'ono ndi zambiri yam'manja. Asanas wa hatha anati yoga kubwezeretsa kugwira ntchito za masiku onse machitidwe endocrine, kupuma, magazi ndiponso m'mimba.
2. Maganizo bwino. Thupi ndi maganizo ogwirizana kwambiri. Akupanikizika, thupi gwaa poyankha. Matenda maganizo - ndi guarantor cha matenda tatifupi. Koma kuchita ndi chigamulocho zida. thupi pansi - kusiya nkhawa, mantha, nkhawa. mtima lolemera kupita, ndipo chimadzaza moyo wa chimwemwe chete, moyenera, luso kusangalala mphindi iliyonse, kusangalala ndi mitundu ndi oonetsera.
3. Hatha Yoga kwa oyamba facilitates mogwirizana wa hemispheres ubongo, choncho, kuonjezera mphamvu maganizo, amathandiza kuti chitukuko cha maganizo a kulenga, adazindikira dziko osati timasiya.
4. Kukongola. Osati kokha mkati komanso kunja. Asanas wa hatha anati yoga zimapangitsa lathyathyathya kaimidwe ndi elasticity minofu, kusintha aziyenda ndi matumbo kayendedwe, pofuna kuthandiza kuchepetsa kulemera owonjezera. Yoga kubweza njira okalamba mu thupi.

Kodi pali contraindications iliyonse?

Ngakhale ubwino mwachionekere kwa mchitidwe anati yoga, pali contraindications ambiri asanas. Komabe, ngati inu ayambe kuphunzitsidwa kuyang'aniridwa ndi mlangizi waluso, ena mwa matenda amenewa akhoza kuchiritsidwa mothandizidwa ndi mchitidwewu. Kuchitira nokha mosamala, makamaka ngati muli:

• matenda maganizo kapena limati mmalire a psyche ya;
• mavuto mtima;
• msana choipa ;
• craniocerebral zoopsa mbiri;
• matenda magazi;
• zilonda zotupa.

Kukonzekera mchitidwe Hatha Yoga

Osati oterowo nkhani yamasewera - Hatha yoga kwa oyamba. The kaimidwe oyambirira ayenera patsogolo pokonza ndi kudziwa zofunika kwambiri. Popeza Hatha anati yoga - si akonzedwa zokambirana, ndi nzeru kwathunthu wa moyo, kukwaniritsidwa kwa malamulo awa ndi kuvomerezedwa.

1. Iwo ayenera kusiya kumwa mowa ndi mankhwala, komanso nyama, osati magulu anati yoga, komanso ambiri.
2. Wangwiro kuyamba m'mawa - izi ndi hatha anati yoga. Chitani amachita bwino atakhala shawa ndi ntchito chimbudzi.
3. Kadzutsa patsogolo mchitidwe anati yoga ali osavomerezeka. Chakudya okha ola pambuyo asanas.
4. Pre-ventilate chipinda. M'chilimwe mungathe anati yoga pamalo achilengedwe.
5. Sports zovala ayenera kukhala ndi zida achilengedwe.
6. Gwiritsani ntchito mphasa zofunda-kolemba.

Pranayama

Yoga nzeru - osakaniza amafunika zigawo zonse zinayi kuchita: asanas, pranayama, kusinkhasinkha ndiponso ndende. Hatha Yoga kwa oyamba - ndi koposa zonse, mchitidwe amazindikira, full, kuyeretsa mpweya. Naŵa pranayama Zochita zikuluzikulu:

1. M'mimba kupuma. Kwathunthu kutulutsa mpweya ndi imodzi jambulani mmimba. Pa zachifalansa wa - kwambiri kupanga nkhani m'mimba. Zofunika: pachifuwa chete. (Izi amachepetsa mavuto kupuma ndi bwino matumbo motility.)
2. Avereji ya kupuma. Inspiratory nthiti kupatula ngati accordion ubweya pa kutulutsa - monga kuli kotheka kuti compress iwo. (Bwino magazi aziyenda bwino mu zonse m'mimba).
3. Full kupuma. Kupeza mpweya m'mimba anakafika nthiti kuukitsa clavicle. Zachifalansa amatenga undulation. The mpweya zizichitidwa kuti n'zosiyana - kumasuka clavicle, nthiti, ndiyeno pambuyo - mimba. (Ndi mphepo zonse akhoza kukwaniritsa okwana zosangalatsa, kudzilimbitsa malingaliro ndi kubwezeretsa wamanjenje dongosolo.)
4. Ujjain. Timachita zonse mpweya 8 chizengerezo; kuchita kupuma kugwira masekondi 8. 8 achiyesa kutulutsa kuchita, simukulankhulanso phokoso "C". Kenako mwamsanga, kubwereza mkombero. N'kofunika kuchita ntchito kuganizira chithokomiro England. (Chifukwa ndi zikachitika otsika kupuma akubwerera mwakale, izo kumapangitsa munthu chithokomiro England).
5. Kuyeretsa mpweya. Anachita ubwenzi. Pokoka mpweya monga mu mpweya zonse, kutulutsa kudzera mwa milomo anatsekedwa jerky ndi mavuto a minofu m'mimba, zakulera, nthiti. (Wabwino phindu mutu. Thiabendazole angagwiritsidwe ntchito ngati kupewa matenda opatsirana ndi mankhwala.)

Hatha anati yoga: kugwedeza, amene tiyenera kuyamba

Kwambiri Kufikika, ngakhale oyamba - izo amasonyezera pa muyezo. Iwo popanda maphunziro apadera - ndi abwino Hatha yoga kwa oyamba. Likubweretsa pasanapite nthawi kubweretsa m'moyo mwanu komanso mtendere, bwino ndiponso mogwirizana.

1. Vrikshasana - mtengo angabweretse. Mapazi phewa m'lifupi padera, mikono anawonjezera pamodzi thupi, msana ndi mosabisa, maso imatsogoleredwa patsogolo. Kumanja mwendo wopindidwa pa bondo ndi manja ake anakakamizidwa mimba yake. Musaiwale za mpweya zonse. Kuchita masewera olimbitsa thupi ili pa phazi lina.

2. Angabweretse mtengo. Chachiwiri chimake. Kuyambira malo - Vrikshasana. Kumanja mwendo, kukuza bondo pambali, phazi apuma pa ntchafu ya mwendo wakumanzere. Manja amafikira m'mwamba, kanjedza chikugwirizana. Pa zachifalansa wa - achotsedwa pa kutulutsa wa - kumasuka.
3. Chaturanga Dandasana. Kunama kukamenyana pa manja ndi mapazi. Dzanja unakhota pa ngodya ⁹⁰ ° ndi kuwukitsa thupi kufanana pansi. Mutu akukopeka patsogolo, miyendo - kumbuyo.

asanas ubwenzi

Izi angabweretse ubwino msana, zingasonyeze pachifuwa, kukhala lomasuka wa Mitsemphayi ndi kusinthasintha maganizo.

1. Uttanasana. Mapazi phewa m'lifupi padera, mikono pamodzi thupi, molunjika msana. Kutulutsa - linapendekeka pansi ndi kuyesera kukhudza pamphumi maondo kanjedza muyenera kuika pansi. Achotsedwa pa zachifalansa ndi kutulutsa - sindinga.
2. Adho Mukha Shvanasana. Kuyambira malo - ndi kaimidwe m'mbuyomu. Kanjedza pansi, miyendo kuchita chinthu kumbuyo. Sapota za miyendo - pa ngodya ⁹⁰ °. Coccyx imatsogoleredwa oposa. Back ndi manja kupanga mzere wolunjika. Mutu pali mtendere. Gwirani aima kwa mpweya pang'ono zonse.
3. Angabweretse wankhondo. Kuyambira malo - ndi kaimidwe m'mbuyomu. Unasiya phazi - pa ngodya ya ⁴⁵ ° wachibale udindo m'mbuyomu. Phazi la kumanzere zimatenga patsogolo, kufanana ntchafu yako pansi. Manja m'mwamba, anapinda manja ake pamodzi. Pa zachifalansa wa - achotsedwa pa kutulutsa wa - kumasuka.

Zochita atakhala

Kupita Kokasangalala ndi zosavuta -hatha yoga kwa oyamba. The kaimidwe oyambirira kale ntchito, ndiye inu mukhoza chitani Zochita, ndi msana.

1. Kakasana - khwangwala angabweretse. Atakhala pansi, kukokera chidendene kuti matako a. Ife kuyika manja kumbuyo kwake ndi kuwadalira. Kuikira zidendene zake pansi, ntchafu kukhudza mimba. Ngati si zovuta, ndiye anaika manja ake pamaso pake, kujowina mu manja ake.
2. Paschimottanasana. Atakhala pansi, miyendo anawonjezera molunjika pamaso pake. Pokoka mpweya - kwezani manja mmwamba. Kutulutsa - sanatchule manja ndi kuwakumbatira phazi. Pokoka mpweya - kukokera mmbuyo. Kutulutsa - akukopeka ndi miyendo chifuwa. Kusonyeza angapo Mphindi.
3. Purvottanasana. Kuyambira malo - atakhala pansi. Miyendo ndichotse pa ngodya ⁹⁰ °, manja kumbuyo kwake, zina pansi. Pokoka mpweya - mafupa a chiuno amadzukanso ndikulumikizana, kumbuyo ikufanana pansi, kukoka m'mimba mmwamba. Kutulutsa - agwa pansi.

Awajambule akamaliza

Izo ukutha ndi akonzedwa zokambirana njira zosangalatsa kwambiri. Kunama pansi, manja ndi miyendo pang'ono anayala m'mbali. Successively kumasula thupi kuchokera zala kuti korona. Mpweya kwambiri.

Hatha anati yoga - si pulasitiki wabwino, koma mchitidwe kuti akhoza kusintha moyo wanu, kulola utoto kuona dziko ndi kutenga maganizo a mwana.