Kuipanikiza galu angabweretse Down: kufotokoza, ntchito njira ndi ndemanga

Kukalowa kugwedeza mu anati yoga - akamanena za mchitidwe asanas. Iwo kuthetsa masoka yokoka mphamvu mubale ziwalo kutikitirako kuthandiza kuthetsa poizoni, m'mbuyo ukalamba ndi ganizani ndi thupi. Zikuphatikizapo adho Mukha shvanasana, mwachitsanzo kaimidwe "galu kuipanikiza pansi." "Adho" ndiye anagwa, "mukha" - munthu, "Schwan" - galu. Angabweretse "galu kuipanikiza pansi" mu anati yoga - ndi kaimidwe Imatithandiza ndi thandizo pa dzanja. Mlingo wa movutikira - pafupifupi.

Pamene iye amayang'ana anatomically

Chithunzi chili m'munsichi chikusonyeza mmene minofu ntchito. The deltoid minofu ya manja, linafalitsidwa kwambiri - kumbuyo, gluteus Maximus, kukongola ntchafu ndi ng'ombe. Koma si onse. Si yodziwika ndi mwachindunji zapambuyo ntchafu minofu ndi zapambuyo serratus, chimene chikutsimikizira m'mphepete. Iwo ayenera kukhala okonzeka angabweretse galu kuipanikiza pansi sayambitsa nkhawa.

zochangamutsa

Pamalo pansi (dandasana kaimidwe) mokoma kutulutsa kusuntha mu pashimotanasanu (Paschimottanasana). Cikuthandizani mosavuta ndi bwino, monga luso thupi lanu, kupanga kale minofu zotanuka. Bend kumbuyo kwambiri. Koma musati kubweretsa izo kwa ululu. Kuchita asanas ayenera kukumana mphamvu zanu. Paschima zikutanthauza kumadzulo mu Chisansikiriti komanso Uttana - tima anatambasula. Paschimottanasana akutambasula kumbuyo kwa thupi lanu, makamaka a msana, m'chiuno ndi miyendo kumbuyo. Ngati inu kukumana hamstrings wanu ouma ndipo sangathe kwathunthu kutambasula iwo kutsogolo, sichoncho wozunzikirapo. Mukhoza kugwiritsa ntchito bulangeti wakuda ndi kukhala pa m'mphepete, kumasula mavuto kumbuyo ndi miyendo. Iwo adzavomereza mafupa a chiuno ndi msana mu malo molunjika. Sitepe yoyamba ndi kutulutsa ndipo weramitsani kumapazi. Mapewa ndi khosi nthawi yomweyo momasuka. Pa siteji koyamba tingakhale pa udindo uwu masekondi pafupifupi 15 mpaka 30. Kupuma momasuka, koma mpweya pang'onopang'ono ayenera bwinobwino kubwerera ku chapachiyambi malo mosapumira.

Siteji yotsatira - udindo koyamba

Balasan - angabweretse mwana - ndiponso kuti atsegule thupi kukhazikitsa atangochimwa asanas chofunika (kaimidwe wa galu ikhale pamphuno pansi). Balasan kwathunthu kumasuka thupi, adzachotsa tatifupi onse. asana Izi ndi kuwakhumudwitsa mu m'munsi kumbuyo, Ayala msana, adzakhala kutikita ziwalo m'mimba, kuthetsa mwendo kutopa, kusintha magazi.

Transitional kaimidwe

Chithunzi limasonyeza bwanji kusintha atuluka. Monga mukuonera, ankalimbikitsa lolunjika pa mfundo zitatu: pa zala maondo woimbayo ndi manja ake.

lath

Ndiye, limbitsani maondo anu ndi kukoka mafupa a chiuno kwa zidendene. Khosi asungike kufanana kwa msana. Nkofunika: zala kupasuka mu dzanja ndi kukankhira ziyangoyango pansi, monga tikuonera zithunzi pansipa. Izi koyamba gawo la n'kupanga ukhala monga kusintha kwa kaimidwe lolondola la galu ikhale pamphuno anatembenuka kunsi.

Chotsatira

Akutsamira pa manja, kutenga sitepe kapena awiri patsogolo. Tinkaona ngati tendons sefani kumbuyo maondo? Mukhoza kukhala ndi kuthandiza nokha ndi thandizo la mpando. Onani zithunzi. Wina bwino, koma osati kwambiri.

siteji latsopano

Mutu ndi khosi ali omasuka. Mutu ndi pakati manja anu. Miyendo anatambasula ngati kuli kotheka, ndi mapazi ali mwamphamvu pansi, ndi mafupa a mpando anamuukitsa kwa denga. Izi ndi vuto kwa woyamba Mungathe kuchepetsa kuvutitsana, ndi kutsindika pa nsana pa mpando. Ndiye matako si thupi waukulu chofukizira, koma kumbuyo molunjika ndi miyendo kwambiri. No akutsindika kwambiri pa manja, woimbayo samaona kuthamanga amphamvu. Kugwiritsa ntchito zida magawo atsopano mwina adzapha kaimidwe kukalowa. Kenako, anthu a kaimidwe sachedwa (monga pachiyambi angabweretse mamba "budzhangasane") adzakhala bata maganizo free, kuwongola miyendo ndi manja, kukokera mafupa a chiuno mmwamba. Pang'onopang'ono anaweramuka, kutsiriza ntchito ataima (tadasana).

Pakuti zapamwamba - Baibulo tingachipeze powerenga

Choncho, kaimidwe wa galu ikhale pamphuno pansi. Kodi kuchita izo motsatira malamulo? Atakhala Balasanov kapena limatchedwanso, adho Mukha virasane ayenera tuck zala zanu, kwezani zidendene ndi mawondo pansi. Ndiye kutambasula manja anu pa elbows ndi mawondo. zala anapatukana, motsogoleredwa patsogolo ndi bwino mbamuikha pansi. makhwatha Uprites pansi ndipo kanikizirani pansi pa izo. Manja ndi torso ayenera kukhala mzere umodzi. Masulani pakhosi pako, mutu popanda mavuto ali pakati pa manja. Anatambasula miyendo ndipo anatambasula za hamstring, kukweza akhale mafupa mmwamba kwa denga. thupi akufanana kukalowa pachimake ngodya Latin kalata Λ.

Mikono, torso ndi miyendo - kwathunthu molunjika. M'mimba, khosi ndi mutu ali omasuka kwathunthu. Komabe inu pa zala zanu. Focus "Wopanda", galu ndi angabweretse ikhale pamphuno pansi, si mwapadera kwa adho Mukha shvanasany. Pang'onopang'ono kuchepetsa nokha kumbuyo m'mbuyo, ndi kubweretsa pafupi mutu wake pansi. Kupuma bwinobwino. Ngati inu simuli kale mu malo yunifolomu, ndiye kachiwiri kukweza zidendene ndipo sindikufuna kuchepetsa mutu pansipa mlingo wa manja. Khalani asana masekondi 30 - miniti imodzi. Exhaling, kuchepetsa nokha mu aima wa mwana ndi kumasuka, kumasuka. Apa mmene kuti galu kaimidwe kuipanikiza pansi. Ngati simuli wotopa, ndiye ndi kuwuka akuusa mu tadasanu.

Angabweretse galu kuipanikiza pansi: ntchito

General Phindu:

• Kumatha kutopa ndi kubweretsa mphamvu.
• Kumalimbitsa akakolo ndi mwendo mawonekedwe bwino.
• Bwino ubongo ntchito ndi kuwonjezeka kundipatsako kwa mutu ndi kukumana ndi magazi.
• Angathe kuyenda kumbuyo, amachotsa ululu m'dera lumbar.

zotsatira achire: asana zothandiza matenda monga chifuwa, matenda kusamba, prostate matenda, ndi kusamuka kwa chiberekero, matenda a impso, matenda a m'matumbo, phazi chilema, kuwerama, chimathandiza pa zidendene zawo, kupuma movutikira.

Dog kuyang'ana mmwamba, kapena Mlaliki ( "anamuukitsa") mukha shvanasana

Zimenezi akutikumbutsa sipping galu mutu wake aphata, chifukwa izo zifika dzina lake. Ngati ntchito ndi kugawira kutambasuka kudutsa kumbuyo, m'pofunika ntchito kuposa chifuwa ndi ang'onoang'ono - ndi lumbar zigawo khomo lachiberekero. kuchimwa Izi zapitazo, kujambula manja ake - ndi angabweretse vuto sing'anga.

Bodza pa mimba yanu, mikono ndikagone pamodzi thupi, miyendo ndi zidendene pamodzi, kutembenuzira mutu mbali imodzi. Manja pabwino mwachindunji pansi mapewa anu. Oyamba zambiri hump. Izi ndi zolakwika. Kambani akanikizire chikhato cha dzanja lanu, tukulani, ngakhale zikuoneka kuti palibe magulu. Ndipotu, njirayi ndi mosavuta kuposa wokhotakhota. chisamaliro - ndi gluteus Maximus. Kuyambira zinthu kuti, Finyani iwo. Kukuza pachifuwa, kutukula sternum mmwamba. Musati Finyani m'mbali mwa manja ake. Khalani maondo anu ndi ng'ombe unasokonezeka. Kokani, ndipo musati kukankha kapena pansi. kulemera ayenera anagawira pa woimbayo ndi mapazi. Masulani iwo, ndi mphamvu adzapita kupyolera mu njira kuchokera pansi mmwamba, wodutsa msana.

Chiuno pang'ono kukopedwa kumbuyo ngati mukupita kukwawa pansi mpanda.

Choti

Mawondo akhale molunjika, kotero kuti kumbuyo padziko minofu kumbuyo mwa ntchafu anagwetsa mafupa a chiuno, matako kutonthozedwa. sayenera kutengeka clamping kumbuyo. Oyamba akhoza kuchepetsa maondo anu pansi.

mpweya

galu ke, kunsi kuyembekezera, ndi "kaimidwe ya mpweya." moyang'anizana yake inali galu ke, kuyang'ana mmwamba, amene bwino kugwirizana ndi kukula kwa chifuwa pamene kupuma. Akugwira aima kwa mpweya pang'ono amalola mpweya kulimbikitsa thoracic kutambasuka, nthawi yomweyo monga mpweya kumathandiza kuti mtendere wa lumbar ndi madipatimenti khomo lachiberekero.

Zotsatira wonse wa kuika kanthu:

• Bwino ndi rejuvenates msana.
• Kumatha ululu m'dera lumbar.
• Amathandizanso magazi m'dera m'chiuno.

Achire zotsatira:

• Zimenezi ndi zothandiza pamene kusamutsidwa kapena imfa ya vertebral chimbale, lumbago kapena sciatica, kuwerama.
• Amathandiza ndi mphumu, matenda a impso, nyamakazi zimfundo phewa, kupindika msana, osabereka.

Tsopano ife anayang'ana pa momwe litsatira "kuipanikiza galu mpaka" (ndi pansi, kwambiri), ndipo anakambirana ngati pali amapindula asanas izi.

Reviews a makalasi a Yoga

Monga ulamuliro, iwo onse aluntha. Anthu amene ali ndi miyezi isanu ndi zamatsenga asanas, simungathenso kuchita popanda izo. Choyamba pali chitukuko cha chuma losavuta, koma ndi chitukuko cha Zochita kusinthasintha ndi kobvuta ndi kubweretsa kwambiri kumva za lightness ulamuliro wa thupi. Zonse ziri namuyesa, pamene n'zotheka kuchita inversions. Akazi makamaka anasonyeza kukongola kaimidwe - Viparita Karani.