Shavasana: njira yophekera. Kupuma kwa asanas

Masiku ano, dziko la anthu kusamukira ku m'goli popemphera mayendedwe, kukakamiza kusuntha monga onse okhalamo ambiri. Munthu akhoza kungowauzira gape kwa kamphindi, ndipo mofulumira yoweyula anthu adzavutika zina, anakusiyirani utsalira. Kuyambira maganizo otsatana ndi moyo mu chosemphana ndi zoipa kayendedwe ka anthu inasanduka wovutika cholengedwa Haggard. Mankhwala amene apangidwa kuti vutoli oipa, nthawi zambiri osokoneza ndipo ndi gulu mavuto. Koma pali njira imodzi kuti zaka masauzande ambiri kuthandiza anthu kutsogolera dziko wamumtima mu dongosolo. Ichi ndi wapadera malo amene kumasuka pambuyo asanas anati yoga - savasana.

N'chifukwa chiyani anati yoga kwa munthu ano?

Zingatanthauze kuti luso lodabwitsa - ndi achabechabe chidina ya kale, amenenso ali wa mlendo kwathunthu kwa chikhalidwe chathu. Koma kodi anati yoga mu Moscow ali kungoona zochepa monga kutsetsereka ku India - chibwana. dongosolo lapadera akhoza moyo aliyense bwino. Izo si asanas monga anthu ambiri sali bwino zodabwitsazi. Maziko a luso limeneli ndi malamulo koyenela kuti kulola njira kwambiri zomveka kuti umoyo wanu mphamvu ndi kukhala m'dziko zochepa monga momwe tingathere zoipa, choncho kulandira zochepa za vuto. Sikuti aliyense Tiwatenga mfundo zimenezi, koma anati yoga pali zinthu zambiri zothandiza kuwonjezera iwo.

Mwachitsanzo, kuyeretsa ndondomeko cholinga kuchotsa zoipa zinthu anapeza pa moyo wautali. Amathandiza kuyeretsa matumbo ndi mphuno, kuyeretsa m'mimba. Asanas - kugwedeza wapadera analenga phunziro la thupi, kupereka thandizo lamtengo wapatali kwa munthu wamakono. Iwo anampatsa iye kofunika kwambiri locomotor ntchito, knead anaumitsa zimfundo ndi mwa dongosolo dongosolo m'thupi. Imodzi mwa malo amenewa - Savasana, kapena mtembo angabweretse. Izo ntchito zosangalatsa amphumphu tingapindule kwambiri kutopa ndi kukwiya m'tauni.

angabweretse Savasana

asana Izi kale ntchito ndi yogis kwa ulesi pambuyo magawo yaitali. Mu thupi ndi mu malo yopingasa imene m'pofunika kumasuka kwathunthu. Pa mwambo umenewu kaimidwe minofu kumasuka ku nkhawa, amene zimaputa iwo masana. Ubongo komanso resets ndi ballast maganizo kufuna kusokoneza iye. mtendere ndi bata m'malo maganizo mwachizolowezi ndi nkhawa, zomwe ife kupereka ndi "kutukuka". Mukhoza kutsata zosangalatsa za thupi shavasana, ngakhale inu simumachita anati yoga, monga asana izi zimapindulitsa yaikulu palokha.

10-15 Only mphindi kawiri pa tsiku litha kusintha moyo wanu. Zonse mchitidwe shavasana kubweretsa umodzi pang'ono mu moyo wovuta wa munthu masiku ano. Kawirikawiri akhoza kumva kuti zinthu alibe nthawi, koma si kudzinamiza tokha. Ngati munthu alola maola ambiri mu tsiku kupanga aakulu, ndiye kuonetsetsa theka la ola anadzakhala pang'ono wosangalala, sayenera mabvuto.

phunziro

Savasana, ngati Zochita zina zosangalatsa ayenera kuchita mu chete malo a phe amene palibe wina siyidzatipweteka. Ngati muli mu chipinda, ndi zofunika kuti amalandira mpweya wabwino. Ngati mchitidwe zikuchitika pa msewu, ndi kofunika kupitiriza ofunda. Kugwira mu chipinda ndi kutentha otsika kapena panja mu denok ozizira, akhoza ataphimbidwa ndi bulangeti, choncho sikuti supercooled. Nearby pasakhale magwero a phokoso, mulibe kundivutitsa anthu ndi ziweto.

Pamwamba pa zimene shavasana ayenera kukhala yosalala, popanda matendawa, kapena n'chodabwitsa. Ngati inu kuchita mchitidwewu zothandiza pa malo omwewo, pa nthawi adzayamba zimathandiza kuti kulowa mosavuta mu boma la zosangalatsa, kumapangitsanso ndende yanu ndi kuthandiza kusiya zinazake mkati kukambirana. Chinthu chabwino kuchita Shavasana mutu kumpoto kapena kum'mawa.

Nthawi mchitidwe

Khalani mtembo ke pa nthawi zosiyanasiyana za tsiku adzabweretsa chifukwa chosiyana. Choncho, zingakhale bwino kusintha mfundo malinga ndi zolinga munafuna. Angabweretse Savasana adzabweretsa phindu kwambiri ngati iye kuchita dzuwa lisanatuluke. M'chilimwe nthawi pafupifupi 3 koloko. Nkomwe aliyense ali okonzeka kudzuka mwansanga yopuma kuchita, koma ngati inu zimachititsa maphunziro awo pa nthawi ino, chifukwa adzakhala upambana timayembekezera. Lisanatuluke, dziko ladzala ndi mtendere ndi bata kuti akhoza kuyamwa pa shavasana. Panthawi imeneyi, anthu ambiri wozindikira sizinathe woken mmwamba, malingaliro anthu saletsa ndi kutakasuka, sizipanga disharmony mu dziko mkati.

Anthu ambiri safuna kudzuka 3:00 m'mawa kuchita zinthu zokayikitsa, ntchito amene anakana anthu wathu wanzeru. Komabe Shavasana zikhoza kuchitika pa nthawi iliyonse pamene akuona kufunika pumani, kapena ngati munali ndi ufulu theka la ora. M'Matchalitchi m'mawa, adzakupatsani mtengo wa mtendere ndi zabwino kwa tsiku. Madzulo zosangalatsa mchitidwe kudzakuthandizani kudzilimbitsa maganizo ndi rejuvenate pambuyo ntchito yotopetsa.

Savasana. njira ntchito

Kuchita shavasana kufunika kopeza lathyathyathya ndi olimba pamwamba, Sofa kapena bedi si abwino kwa cholinga ichi. Abwino pansi, ndi kuyala bulangeti kapena pamanja. Choyamba muyenera kugona chagada wanu motsatizana izo wogawana pansi, aligning ndi kukhazikika thupi. Kenako, kutsegula chifuwa ndi manja bwinobwino pogona pa mbali yanu, makhwatha mmwamba. Iwo ayenera kukhala kutali ndi thupi, koma musakhudze izo. Kuwulura pachifuwa chikachitika kuti zikhatho si anatembenukira kumbali ya thupi pamene ulesi. Zala pa iwo ayenera pang'ono pamalo amene amalimbikitsa zosangalatsa oyambirira mkono lonse.

Miyendo ali pafupi, koma masokosi ndi kukhala padera. Kamodzi inu anaonetsetsa kuti thupi zokha, n'zotheka kuchepetsa mutu wake pansi. Mwina wina simudzavutika pansi chopukutira wake mutu kapena ntchito wodzigudubuza omasuka kukhala pansi. Chinthu chachikulu - yosangalala kuti wanyamula Savasana. Njira ayenera kutsogolera inu mu malo abwino, mungapezeko kwathunthu kumasuka. Chotero, inu mukhoza mutu pambali pang'ono kuti azipeza kutula khosi minofu. chinenero ayenera unkagunda m'kamwa chapamwamba ngati inu azigamula kalata "r Mukhoza". Pakamwa otsegula pang'ono, lomwe limathandiza kwambiri wathunthu zosangalatsa nkhope. Muyenera kutseka maso anu ndipo yesani kukhadzikika kupuma wanu. Yosalala ndi bata kupuma - chinsinsi zosangalatsa wa maganizo ndi thupi.

yosangalala minofu

zosangalatsa thupi zikuoneka chinthu osavuta kumva. Komabe, mwamsanga pamene izo zifika kuchita, zikuoneka kuti ambiri ndiribe lingaliro mmene kumasuka minofu. Ndi bwino kuyamba ndi zala zanu ndi pang'onopang'ono kusuntha kwa mutu, pang'onopang'ono kusakatula padiso la mbali iliyonse ya thupi, kuchotsa mavuto ake. chidwi ziperekedwe kwa minofu ya khosi ndi nkhope, ngati pocheza kwambiri. Mukakhala nacho kwa mutu, anayamba adzatsika ku mapazi, poona thupi lonse, kuchotsa maganizo sikelo. Savasana, ngati Zochita zina zosangalatsa, salola mwachangu ndipo chokakamizidwa. Chirichonse zizichitidwa pang'onopang'ono ndi zosangalatsa.

Mwachibadwa, poyamba nkomwe athe kwathunthu kumasuka, koma ndi zinachitikira akubwera angathe kuchita zimenezi mwamsanga ndi efficiently. Complete zosangalatsa amakhala ndi kulemera zosangalatsa za thupi lonse. Ndi, monga anali flattened pansi, topaka pa izo pansi pa madziwo yake. Nthawi zambiri anthu amene sadziwa mmene kumasuka minofu wawombolera kupuma. The see mozama mpweya, ndi zosavuta mtendere wonse thupi ndi maganizo. N'zothekanso kubwereza yekha mawu wapadera. Mwachitsanzo: "miyendo yanga ndi wolemera omasuka" kapena "thupi langa lonse ladzala ndi kulemera zosangalatsa," etc. The kubwerezabwereza mukusowa mawu amenewa akhoza kwenikweni kulowa siteji ya zosangalatsa kwambiri, ngakhale njira ina alephera ...

Kodi kumasuka malingaliro anu

Savasana, ngati asanas zina zosangalatsa, cholinga osati kwa enawo thupi, komanso kumiza nokha mu bwino kwambiri dziko lamkati. Kuti tichite zimenezi, kutaya chilichonse kuti chingamulepheretse inu. Imodzi mwa mfundo zimenezi ndi zizindikiro zonse ku ubongo minofu ndi kumbuyo. Ndi kuti njira ya moyo, imene zambiri amachitika anthu athu, ubongo nthawi zonse kutumiza gulu la chizindikiro zosafunika mu minofu komanso ntchito ya ubongo si wokometsedwa. Mukasiya njira wokha, ndi chodziwikiratu mudzakhala ndi savasana zolondola. Yosangalala sizingatheke mpaka chimandiswa kugwirizana pakati pa ubongo ndi minofu. Kuchita anati yoga uyu anatulukira njira yophweka koma ogwira mtima. Pa zachifalansa muyenera kuganizira nsonga ya mphuno ndi maso kutchetcha iye popanda kutsegula iwo. Pa kutulutsa m'maso anabwerera ku malo wabwinobwino, ndende nazonso kutsazikana. Chabe kubwereza pang'ono zolimbitsa thupi zimenezi zikhoza kugirigisha wa akuyandama kapena kugwera achabe. Izi zikutanthauza kuti ulipo pakati pa maganizo ndi thupi wasweka, ndipo ife tikhoza kupitiriza.

Kulowa boma wodzilamulira kutsirikidwa anali kutsirizitsa kukhudza. M'pofunika kugonjera pamaso pa buluu wopanda mitambo kumwamba. kukula kwake ndi mtendere adzakhala zapita kwa inu mwamsanga amaphunzira njira imeneyi. Poyamba kudzapatsidwa kwa kovuta kwambiri, ndipo nthawi imene inu muyenera kulingalira thambo, sadzakhala upambana masekondi angapo. Koma ndi zimene zinachitikira boma chikwaniritsidwa onse mosavuta ndi zambiri zachilengedwe, kufikira izo zitakhala kabwerebwere kwa mchitidwe shavasana wanu. Kenako, muyenera kuganizira zimene bwino buluu, osati pa inu, komanso thupi lanu kumbali zonse. Inu mumawoneka kuti fungatirani pa thambo lalikulu la kumwamba, akuya mu mkhalidwe yamtendere. Molondola anaphedwa Savasana zingakhale chilumba chanu paradaiso nyanja ya chimphepo cha masautso. Pofuna kukwaniritsa ngati kumiza kuya kwa awo si kophweka. Apa likhoza kuthandiza mchitidwe zonse. Anthu ena akuthandiza nyimbo shavasana koma kuyamba ochita bwino zimachititsa maphunziro mu chete watunthu.

Self kutsirikidwa

Patapita miyezi ingapo mchitidwe molimba potsiriza anawulula angathe yaikulu kwambiri ya Savasana. Njira ndi nthawi kuti adzakhala wopukutidwa kwa mwatsatanetsatane otsiriza, ndipo okwana zosangalatsa udzakhala osachepera khama. Tsopano ndi nthawi kupindula ndi boma, lomwe zimatheka shavasana ntchito. Mu mkhalidwe kudziletsa kutsirikidwa, mungapereke wekha okonzeka zopangidwa kolowera zimene zingakuthandizeni kusintha nokha, tidzayamba kukhala bwino ndi zogwirizana. Ndipotu, chikhalidwe ichi ndi bwino kuposa kumene mukhoza ndisunse wamatsenga akatswiri. Zizindikiro ake akunja ndi anapereka dzina la asana ichi monga ogwira ntchito iyamba kukhala ngati mtembo. kupuma lake sadzachitanso noticeable. Kugunda komanso kubweza pansi, amakhala ofooka ndi unhurried.

Musapereke nokha unsembe ndi tinthu ndi "ayi" chifukwa maganizo chikomokere akhoza kungoyankha kunyalanyaza kukhalapo kwake, akumvetsera mawu amphamvu. Mwachitsanzo, mmalo mwa "Ine kudya usiku" ntchito bwino "Ine tileke kudya usiku" m'malo mwa "Ine sangasute," kugwiritsa ntchito okhazikitsa 'Ine kusuta fodya. " Apo ayi, malingaliro chikumbumtima anganyalanyaze kachidutswa kakang'ono potsatira dongosolo wanu zosiyana. Ubwino wodzilamulira kutsirikidwa pamaso kumvetsa yosavuta zimene ayenera kuchita ndi zoopsa. njira kudziletsa kutsirikidwa kulola Download zofunikira unsembe mwachindunji ku chikumbumtima cha, anyalanyaza zigawo amazindikira maganizo. Choncho pulogalamu yanu sudzatha aziona chikumbumtima ndipo monga kuuzidwa ndipo akuyamba ntchito. Ndipo ichi ndi chimodzi chabe mwa nambala yaikulu zida zilipo anati yoga ndi! Savasana amatha kusintha kwathunthu umunthu wa ogwira ntchito, kuti ndi munthu chosiyana. Taganizirani phindu angathe kubweretsa anati yoga zonse.

njira yoyenera

Bwino kutuluka shavasana n'kofunika ufulu kuloŵamo. Ndi zofunika kuti akhale mu aima akufa munthu mphindi zosachepera 10 kuti kuchokera pa zina zolimbikitsa kwambiri. Kamodzi mukuona kuti ndi nthawi kuti abwerere, muyenera pang'onopang'ono kuyamba lingaliro la thupi lawo. Izi zikhoza kuchitika pang'onopang'ono "kumva kunja" diso la minofu ya nthambi ndi thunthu, kuyesera mumtima. Pamene inu kachiwiri kumva azikagwira chinthu ayenera kumva pamwamba pa zomwe muli chigonere, tiyerekeze pamalo mchitidwe Savasana. Njira ntchito amapereka kubwerera pang'onopang'ono boma yolimbikira. Choncho, mwamsanga pamene inu kukwera kuchokera mu kuya kwa chikumbumtima, muyenera kupereka nokha unsembe kukweza ndi maondo elbows wanu, adayika manja ake pa mimba yake.

Pambuyo kuti muyenera mawondo anu ndi gubuduzani bwino kuti kumanja. Mu udindo uwu, inu mukhoza kutsegula maso anu ndi pogona kwa kanthawi kuti achire ndekha. Kenako dzanja lamanzere yaikidwa pansi ndi kuwakweza kwa iye, akuthandiza wakhala malo. Tsopano inu ingathandize achire ndi kukonza boma, limene likutengera anthu Savasana. M'kupita kwa nthawi, izo umayamba nthawi zambiri mu moyo wa tsiku ndi tsiku, komanso m'tsogolo mukhoza moyo wanu M'boma lino zodabwitsa meditative. Izi si kovuta, akuluakulu hatha anati yoga amafuna mosalekeza. Iwo safuna m'lingaliro kuchita Shavasana kamodzi pa sabata kapena nthawi angapo mwezi. Iwo m'pofunika kugwiritsa ntchito kaimidwe izi osachepera kawiri pa tsiku. Pankhaniyi, sikuti kudikira nthawi yaitali. Momwemonso n'kofunika kuti pa ntchito ya kumapeto kanthu zimalepheretsa tcheru chanu. Ndi bwino kuthimitsa foni ndipo pemphani anzanu ndiponso achibale osati pokuvutitsani. Nkofunika kuti tisagone pa shavasana ngati maloto - osati boma kuti chofunika yochepa zina. Komanso, anati yoga kuti Mphindi 10 kuphedwa olondola a asana ukupereka zotsatira ofanana ndi maola atatu tulo.

chida wapadera

Pafupifupi mphunzitsi aliyense anati yoga amapereka Mphindi 10-15 shavasana pambuyo tamaliza maphunziro. Nthawi zina zosangalatsa amenewa angabweretse imagwiridwa pakati pa kalasi, kupereka zofunika zina novice yogis. Enawo ndi chida chachikulu ntchito ndi chikumbumtima cha. Ndi mtembo ke, simungathe kungopereka nokha unsembe ogwira mtima, komanso nthawi muzindikire matendawo yayandikirayo. kapena maganizo. M'kupita kwa nthawi, pamene kuphedwa shavasana sadzakhala amafuna kuchokera kwa inu ndi khama adzakhala kokwanira chagada ndi kumasuka, kuiwala mavuto onse ndipo adzachira patapita tsiku odzazidwa ndi nkhawa ndi negativity.

Mwa kuchita zimenezi asana ophweka, koma ogwira tsiku lililonse, mudzatha kukwaniritsa boma wotchedwa anati yoga kusinkhasinkha. Ndipo ichi ndiko Kupambana yaikulu imene nthawizonse kusintha moyo wanu kuti ukhale wabwino. M'kupita kwa nthawi, chikhalidwe ichi adzakhala nthaŵi zonse pa njira yanu ya moyo. Inu mukhoza kupita mu zoikamo malingaliro ake omwe, amene anabisidwa kwa ambiri. Choncho, chikumbumtima sadzakhalanso ndi chinsinsi munthu amene nthawi zonse amachita Shavasana. Monga theka la ola ndi tsiku zoyenera mchitidwe umenewu, akhoza m'malo ndi kukwera mu spa-okonzera kapena kutikita dokotala.

Mu kufufuza mwakuya izi ndi zina makhalidwe kudzakuthandizani hatha anati yoga. Mu Moscow kapena mzinda waukulu onetsetsani kuti situdiyo zimene anzake amaphunzitsidwa luso zothandiza. Musati muphonye mwayi ntchito Yogi kudziwa kusintha miyoyo yawo. Pambuyo shavasana adzalowe mu moyo wanu, irritability ndi maganizo oipa munayamba kusiya, malo awo adzakhala bata yosatheka.