Inja nomlomo Pose Down: incazelo, ukusebenza amasu kanye nokubuyekeza

postures ephendukezelwe e-yoga - essence umkhuba asanas. Bona ukutjhugulula amandla zemvelo okudonsa, ukukhiqiza massage izitho, ukusiza ukuba ukhiphe ubuthi, ukubambezela ukuguga futhi uvuselele ingqondo nomzimba. Lezi zihlanganisa Adho Mukha shvanasana, okusho ukuma "inja isifonyo phansi." "Adho" ke ziyethile, "mukha" - umuntu, "Schwan" - inja. Pose "inja isifonyo phansi" kuyi-yoga - ukuhlala ngendlela okuhlanekezelwe nokusekela esandleni. Lobunzima - ngokwesilinganiso.

Njengoba Ubheka anatomically

Isibalo esingezansi sibonisa imisipha ukuba isebenze kodwa indlela. Imisipha deltoid of izandla, okubanzi - emuva, gluteus maximus, biceps kwamathanga nezinyane. Kodwa akugcini lapho. It is hhayi eziphawuleka oqondile anterior ethangeni imisipha kanye anterior serratus, elibamba onqenqemeni. Kufanele uzilungiselele pose inja isifonyo phansi akusho ibakhathaze.

gaphambi

Kusuka isikhundla ohlezi (dandasana ukuma) ngobumnene exhale sinyathelo pashimotanasanu (Paschimottanasana). Kuyokusiza kalula futhi ngokushelela, njengoba amakhono akho ngokomzimba, okwenza sekushiwo imisipha nokunwebeka. Bend emuva okukhulu kakhulu. Kodwa musa uyiphakamise ebuhlungwini. Buciko asanas kufanele ukuhlangabezana amabutho yakho. Paschima kusho entshonalanga-Sanskrit futhi Uttana - olunzulu ngilulekela. Paschimottanasana welula ngemuva umzimba wakho, ikakhulukazi yomgogodla, izinqulu nasemilenzeni emuva. Uma uhlangabezana hamstrings yakho elukhuni futhi ayikwazanga yokwelula ngokugcwele kubo phambili, ungalilahli sokuhlushwa. Ungasebenzisa ngongqimba nihlale ezihlalweni onqenqemeni, ukunciphisa uvalo emhlane nasemilenzeni. Kuyoba ukusekela ukhalo nomgogodla esimweni ngqo. Isinyathelo sokuqala ukuba uthole ukuthi exhale futhi goba ezinyaweni. Emahlombe nentamo ngesikhathi esifanayo esikhululekile. Ngesikhathi besanda kuqala singaba kulesi isikhundla imizuzwana cishe 15 kuya ku-30. Breathing ngokukhululekile, kodwa umoya kancane kufanele abuyele ngokuphepha original bahleti.

Esigabeni esilandelayo - isikhundla sokuqala

Balasan - pose ingane - futhi ulungisa umzimba ngoba ukuqaliswa ngokushesha we asanas edingekayo (ukuma inja empumulweni phansi). Balasan uphumule ngokuphelele emzimbeni, uzosusa zonke Ukugunda. Lokhu asana iwukuba kuyosidambisa isimo kule aphansi emuva, welula yomgogodla, ngeke uhlikihla izitho besisu, khulula umlenze ukukhathala, ngcono kwegazi.

ukuma zesikhashana

Laphoke ushintsho wabe. Njengoba ubona, ukugcizelela igxile amaphuzu amathathu: izinzwani, amadolo izihlakala ngezandla zakhe.

lath

Khona-ke, qondanisa amadolo akho bese udonsa ukhalo maqondana izithende. Intamo kufanele igcinwe parallel yomgogodla. Kubaluleke kakhulu: iminwe ukuncibilikisa esandleni futhi ibenze pads phansi, njengoba kuboniswa izithombe ezingezansi. Lokhu esigabeni sokuqala emapheshana elizoba kwathatha isimo efanele empumulweni inja waphenduka phansi.

Isinyathelo esilandelayo

Ukuncika izandla, thatha isinyathelo noma ezimbili phambili. Sazizwa njengoba imisipha buhle ngemuva ngamadolo? Ungahlala futhi uzisize ngosizo esihlalweni. Bheka izithombe. Othile ngcono, kodwa hhayi ngempela.

isigaba esisha

I ikhanda nentamo bekhululekile. Ikhanda phakathi ezandleni zakho. Imilenze welulela ngangokunokwenzeka, futhi izinyawo ngokuqinile phansi, namathambo esihlalweni ephakanyiswe ophahleni. Lena isimo nzima saqala zingancishiswa, ne Ukugcizelelwa ngemuva esihlalweni. Khona-ke ezinqeni akuzona umzimba omkhulu umnikazi, kodwa iqonde emhlane nasemilenzeni kakhulu. Ayikho ukugcizelela okukhulu ezandleni, ezingalweni ungazizwa nengcindezi enamandla. Usebenzisa amathuluzi izigaba omusha angase akhiphe ukuma nabokhulumile. Kamuva, abantu kusukela ukuma ezithandwa (efana ekuqaleni pose Cobra "budzhangasane") kuyoba ezolile, ukucindezeleka khulula, eqondisa imilenze nezingalo, ukudonsa ukhalo up. Kancane kancane waqonda, ukuqedela umsebenzi emi (tadasana).

Ukuze eziphambili - version zakudala

Ngakho, isimo inja empumulweni phansi. Indlela yokukwenza ngokuvumelana nemithetho? Wayehlezi Balasanov noma njengoba ibizwa nangokuthi, Adho Mukha virasane kufanele Tuck izinzwane zakho, ukukhulisa izithende namadolo phansi. Khona-ke ake welule izingalo ngesikhathi izindololwane namadolo. iminwe ahlukaniswe, iqondiswe phambili ocindezelwe kahle phansi. izintende Uprites phansi futhi ibenze ukwehlela kulo. Izingalo esifubeni kufanele kube umugqa owodwa. Nethezeka esentanyeni yakho, ikhanda ngaphandle ukungezwani kuba phakathi izandla. Welulekela imilenze esisuka imisipha, siphakamise amathambo Hlala up maqondana ophahleni. Umzimba ufana okuhlanekezelwe acute engela Latin incwadi Λ.

Arms, esifubeni kanye nasemilenzeni - iqonde ngokuphelele. Isisu, entanyeni ekhanda bekhululekile ngokuphelele. Kusadingeka ume tintwane takho. Focus "slide", inja Pose empumulweni phansi, akuyona ngokuyisisekelo ukuhluka Adho Mukha shvanasany. Kancane kancane wehlise ngokwakho emuva izithende zakhe, wenze ukuba asondele ikhanda lakhe phansi. Breathe kancane. Uma ungenaso kakade esimweni iyunifomu ke futhi phakamisa izithende futhi musa wehlise ikhanda lakho ngezansi ezingeni izandla. Hlala asana amasekhondi angu-30 - umzuzu owodwa. Exhaling, yehlisa ngokwakho ku ukumisa wengane kanye uphumule, uphumule. Nakhu ukuthi ukwenza ukuma inja isifonyo phansi. Uma ungeyena ukhathele ke nge kuyanda bayabubula e tadasanu.

Pose inja isifonyo phansi: ukusetshenziswa

imiphumela Jikelele omuhle:

• Eqeda ukukhathala futhi ubuyisela amandla.
• Kuqinisa emaqakaleni nasemlenzeni ukuma ngcono.
• Kuthuthukisa ekusebenzeni kobuchopho ngokwandisa supply ikhanda kanye nazo ngegazi.
• Ithuthukisa ukuhamba emuva, kususa ubuhlungu esifundeni lumbar.

umphumela zokwelapha: asana ewusizo yezifo ezifana ukucinana kwemigudu yokuphefumula, iziyaluyalu kokuya esikhathini, wendlala indlala sifo, ukufuduka kwesibeletho, isifo sezinso, nesifo, unyawo deformity, ngithukulule, iqhubezela izithende zabo, iphika.

Inja ebheka phezulu, noma ECC ( "ephakanyiswe") mukha shvanasana

Lesi simo ukhumbuza ephuza a inja nekhanda lakhe waphakamisa, ngoba uthola igama layo. Uma umsebenzi ukusabalalisa isandiso yonkana emuva, kubalulekile ukusebenzisa ngaphezu esifubeni ezincane - the lumbar nezifunda wesibeletho. Lokhu kuka edlule, uthathelwe izandla zakhe - a pose nobunzima ophansi.

Lie esiswini sakho, izingalo ilale kanye umzimba, imilenze kanye izithende akuhlanganisileyo nenhloko nganxanye. Izandla isebangeni ngqo ngaphansi emahlombe akho. Beginners ngokuvamile idolo. Lokhu akulungile. Ngokuqina ucindezela entendeni yesandla sakho, uphakamisele, ngisho noma kubonakala sengathi akukho amabutho. Empeleni, le ndlela kulula ukudlula oluyisigwegwe. Zonke ukunakwa - the maximus gluteus. Ukuqala umsebenzi, ngawakhamela. Nweba esifubeni, oqeda sternum up. Musa ngawakhamela emaphethelweni wezandla zakhe. Gcina amadolo akho bese amathole buhle. Hudula, futhi musa ibenze phansi. Isisindo kumele basakaza on the ezingalweni nezinyawo. Nethezeka kubo, futhi amandla bakhuphuke ngokusebenzisa imigudu kusukela phansi kuze, edlula emgogodleni.

Hips kancane bahlehla nyovane sengathi uya ukukhasa ngaphansi kocingo.

Yini ukubheka

Amadolo kufanele ahlale ngqo, ukuze ebusweni ezingemuva imisipha ezingemuva kwamathanga badiliza ukhalo, izibunu oluqinisayo. akufanele kube clamping ukuzwa emhlane. Beginners kungaba ehlise ngamadolo yakho phansi.

umoya

inja pose, ebheke phansi, iyona "ukuma ka okhishwa ngamakhala." okuphambene kwawo kwakunjengokwetshe inja pose, ebheka phezulu, okuyinto ngokucacile ezihlobene ekunwetshweni esifubeni ukuphefumula. Sibambe ukumisa ukuba nomoya ambalwa evumela umoya ukuqinisa isandiso thoracic, ngesikhathi esifanayo njengoba umoya kunomthelela ukuzinza lumbar neminyango wesibeletho.

Imiphumela jikelele zibhekise isinyathelo:

• Kuthuthukisa futhi rejuvenates yomgogodla.
• Aqede ubuhlungu esifundeni lumbar.
• Ithuthukisa kwegazi endaweni okhalo.

imiphumela zokwelapha:

• Lesi sikhundla ewusizo lapho ukufuduka noma ukulahlekelwa vertebral disc, lumbago noma sciatica, ngithukulule.
• Kuyasiza somoya, isifo sezinso, isifo samathambo amalunga omzimba ehlombe, ukugobeka komhlandla, ukungazali.

Manje sabuka kanjani ukusebenzisa "isifonyo inja up" (phansi, kakhulu), futhi saxoxa ukuthi kukhona inzuzo kusukela lezi asanas.

Izibuyekezo ze-yoga amakilasi

Njengomthetho, bonke bangabafowabo ngomdlandla. Abantu abanale okungenani ezinyangeni eziyisithupha abaqhuba asanas, asisakwazi ukwenza ngaphandle kwabo. Okokuqala kukhona ukuthuthukiswa elinama elula, kodwa ukuthuthukiswa nezimo umzimba yinkimbinkimbi futhi alethe kwangijabulisa lokulawula ngisahlose zomzimba. Njalo kungcono ezilingayo, lapho kungenzeka ukwenza inversions. Abesifazane ikakhulukazi wabonisa ubuhle ukuma - Viparita Karani.