Savasana: ukusebenza inqubo. ukuphumula asanas

Namuhla, izwe labantu ezihambelayo engalingani ijubane bebangalasa, ephoqa sithutha zonke izakhamuzi zakhona eziningi. Omunye uye kuphela gape okomzuzwana, futhi igagasi okusheshayo womuntu uzohlupheka okwengeziwe, enishiyela kude ngemuva. Kusukela ukucindezeleka okuqhubekayo futhi ziphile ngokulenga ezemvelo yingozi isigqi abantu yaphenduka isidalwa dabukisa Haggard. Izidakamizwa ukuthi zenzelwe ukulungisa lesi simo esidabukisayo ngokuvamile umlutha futhi babe kweqembu engemihle. Kodwa kukhona omunye indlela zeminyaka lokusiza abantu ukuhola izwe kwawo kwangaphakathi ukuze. Lena esikhethekile lapho uphumule ngemva yoga asanas - savasana.

Kungani i-yoga umuntu wanamuhla?

Kunengqondo ukuphetha ngokuthi lokhu ubuciko obuhle - esifuze engenamsebenzi yesikhathi esidlule, nakho kungokwalabo alien ngokuphelele emasikweni ethu. Kodwa lokho yoga eMoscow Uhlakaniphile nje kancane njengoba Ukushushuluza eNdiya - iphutha elikhulu. Lesi simiso esiyingqayizivele uyakwazi ukwenza ukuphila kwawo wonke umuntu njengokuyigugu kahle kakhulu. It akugcini asanas njengoba abantu abaningi abangalwazi lesi simanga. Isisekelo lesi art iqoqo imithetho yokuziphatha uvumele indlela enengqondo kakhulu yokusebenzisa ukuphila kwakho amandla futhi emhlabeni ngangokusemandleni okungekuhle, futhi ngenxa yalokho, uthola ngaphansi yenkinga. Yiqiniso, akuwona wonke umuntu asondele lezi zimiso, kodwa yoga kukhona izinto eziningi eziwusizo ngaphezu kwabo.

Ngokwesibonelo, inqubo uhlanzekile yakhelwe ukususa izinto eziyingozi zanqwabelana phezu impilo ende. Asiza ukuhlanza amathumbu ekhaleni, ukuhlanza esiswini. Asanas - postures ekhethekile wadala lapho kutadishwa umzimba, ungakwazi futhi banikeza usizo olungenakuqhathaniswa umuntu wanamuhla. Bamupha umsebenzi owawudingeka kakhulu locomotor, uxove lukhuni amalunga omzimba bese efakwa oda ohlelweni hormone. Enye yalezi izikhundla - Savasana, noma isidumbu pose. Isetshenziselwa ukuphumula ephelele futhi bangazuza bendawo kakhulu ukhathele futhi engaphathekile.

pose Savasana

Lokhu asana is ngokwesiko esetshenziswa yogis ngoba eziphumulele ngemva amaseshini eside. Emzimbeni womuntu kuba yindawo evundlile lapho kuyadingeka uphumule ngokuphelele. Phakathi umkhuba lokhu imisipha ukuma senqene ukucindezeleka, okuyinto kuyabathukuthelisa kubo emini. Consciousness futhi kusetha kabusha isikebhe sizinze imicabango abafuna ukuphazamisa kuye. ukuthula kuphela nokunokuthula esikhundleni ukucindezeleka evamile nokukhathazeka, okuyinto thina yathola "intuthuko". Ungakwazi abenza ukuphumula yomzimba shavasana, ngisho noma ungenzi yoga, njengoba lokhu asana kuletha izinzuzo omkhulu uqobo.

imizuzu 10-15 kuphela kabili ngosuku ungashintsha ikusasa lakho. Avamile umkhuba shavasana ukuletha ngokuvumelana okuncane ukuphila okuhlukumezayo yomuntu yesimanje. Omunye kungaba ngokuvamile ukuzwa ukuthi izinto ezinjalo awunawo isikhathi, kodwa Ukuzikhohlisa. Uma umuntu azimisele ngalo ukuvumelanisa ekubeni bachithe amahora amaningi ngosuku ukuze wenze dabukisa ke ukwaba isigamu sehora waba kancane bajabule, akufanele kube yinkinga.

Isifundo

Savasana, njengabanye umzimba ukuphumula okufanele iqhutshwe endaweni ethule esekusithekeni lapho kungekho muntu ngeke kukulimaze. Uma ekamelweni, kuyinto efiselekayo ukuthi uthola umoya ohlanzekile. Uma umkhuba okwenzeka emgwaqeni, kubalulekile nokuba zifudumale. Baxoxelane endlini lokushisa ongaphakeme noma ngaphandle kule denok cool, kungenziwa esongwe ngengubo yokulala, ngakho njengoba akufanele supercooled. Eduze kungabikho imithombo umsindo, ungenalo ukusihlupha abantu noma nezilwane.

Ebusweni ku ngalo shavasana kumele ibe bushelelezi, ngaphandle ayimigodi noma izindunduma. Uma uqhubeka ukwenza lo mkhuba ewusizo endaweni efanayo, ngokuhamba kwesikhathi izoqala ukuze ube nengxenye entry lula ku isimo ukuphumula, ukuthuthukisa ukugxilisa ingqondo futhi kuyasiza ukuvimba kuphoqeleke inkhulumomphendvulwano kwangaphakathi. Into engcono kakhulu ongayenza Shavasana ikhanda kuya enyakatho noma empumalanga.

Isikhathi umkhuba

Prakthiza isidumbu pose ngezikhathi ezahlukahlukene usuku kuzoletha yalokho ehluke ngokuphelele. Ngakho-ke, kungaba ukuhlakanipha ukuba ulungise izifundo zabo ngokuvumelana ngemigomo ozibekela. Pose Savasana kuzoletha inzuzo kakhulu uma wakhe enze lingakaphumi ilanga. Ehlobo isikhathi cishe 3 ezimpondweni. Cishe akukho muntu uzimisele uvuke ngakho ekuqaleni nesokuphumula umkhuba, kodwa uma baqhuba amakilasi zabo ngalesi sikhathi, umphumela uyoba idlule konke okulindelekile. Entathakusa, umhlaba ugcwele ne nokuzola ukuthi ukudla kwezimila ngesikhathi shavasana. Ngalesi sikhathi, izidalwa kakhulu esinemizwa abangazange okwamanje sengivuswa, imicabango yabantu ungagxambukeli ukuphumula, ungamenzi nokungezwani emhlabeni kwangaphakathi.

Abantu abaningi abakwazi uzimisele uvuke at 3:00 ekuseni ukuzibandakanya ezintweni ezingabazekayo, ukusetshenziswa okuyinto sinqatshelwe emphakathini wethu kuncike kokwenzekayo. Nokho Shavasana kungajayezwa nganoma yisiphi isikhathi uma benomuzwa wokuthi isidingo uphumule, noma uma kwadingeka isigamu sehora khulula. Kwenziwe ekuseni, kuyokunikeza isiyalezo ukuthula futhi omuhle usuku. Kusihlwa ukuphumula umkhuba kuzosiza kwehlise kwengqondo uvuseleleke ngemva komsebenzi onzima wosuku.

Savasana. ukusebenza inqubo

Ukuze enze shavasana isidingo ukuthola flat neliqinile ebusweni, usofa noma embhedeni asifanele le njongo. phansi Ideal, yonke into ngemigudu ngengubo noma ingubo. Okokuqala udinga amanga emuva yakho, elula ke ngokulinganayo phansi, bakubheka futhi ngokugxilisa emzimbeni. Okulandelayo, ngokusobala ukuvulwa kwaleyo esifubeni, nezandla kahle kolala ezinhlangothini zenu, izintende up. Akufanele zibe kude kakhulu emzimbeni, kodwa musa uthinte it. Ukudalulwa esifubeni kwenziwa ukuze izintende kungukuthi zanikeza ohlangothini umzimba uphumule. Iminwe kubo kufanele kancane esakhiwe okukhuthaza ukuphumula ekuseni salo lonke ingalo.

Imilenze abasondelene, kodwa amasokisi kufanele ngaphandle. Uma usuwenze isiqiniseko sokuthi umzimba igxile, kungenzeka ukuba wehlise ikhanda lakhe phansi. Mhlawumbe othile kuyoba lula ukubeka phansi kwekhanda lakhe ithawula noma ukusebenzisa ibhulashi ukuba kahle bahlala esiyilweni. Into esemqoka - ukuphumula lithwala Savasana. Technique kufanele akuholele endleleni isikhundla kwesokudla, lapho ungakhululeka ngokuphelele. Ngakho-ke, ungakwazi ujikise ikhanda lakho kancane ukuze ohlangothini ukukhulisa ethula Imisipha yentamo. Ulimi kumele yayicindezele ulwanga engenhla njengoba uma athi incwadi "r". Umlomo kancane evulekile, okuyinto enomthelela eziphelele kakhulu ukuphumula ubuso. Udinga ukuvala amehlo akho bese uyazama ukuzola uphefumulele phezulu. Smooth nokunokuthula ukuphefumula - isihluthulelo ukuphumula kwengqondo nomzimba.

ukuphumula imisipha

ukuphumula umzimba sengathi into elula neqondile. Nokho, ngokushesha nje lapho kuziwa ukuzijayeza, kubonakala sengathi abaningi abazi indlela uphumule imisipha. Kungcono ukuqala nge izinzwane zakho futhi kancane ukudlulela ikhanda, kancane upheqa ngokusebenzisa iso ingxenye yomzimba ngayinye, nokususa ukucindezeleka kwakhe. Ngokukhethekile kufanele kukhokhelwe imisipha entanyeni nobuso, njengoba uphumule kakhulu. Uma efika ekhanda, baqale ukwehlela emuva izinyawo, ehlola umzimba wonke, ekuqedeni ukucindezeleka ezilinganisweni. Savasana, njengabanye umzimba ukuphumula, akakubekezeleli ngokushesha ngokucindezelwa. Konke kufanele kwenziwe kancane futhi ngenjabulo.

Ngokwemvelo, ekuqaleni neze bakwazi uphumule ngokugcwele, kodwa abanolwazi kufika ikhono ukwenza lokhu masinya. Qedela ukuphumula libhekene isisindo ezimnandi yokukhula komzimba wonke. Kuyinto, kungathi isicaba phansi, ezigcotshwe ngaphansi isisindo ayo. Ngokuvamile labo abazi kanjani ukukhulula imisipha, kuziwa ukuphefumula wokutakula. I umoya bushelelezi futhi ajulile, kuba lula yokuletha ukuthula okuphelele emzimbeni nasengqondweni. Kungenzeka futhi ukuphinda yena umusho ekhethekile. Ngokwesibonelo: "imilenze yami ayesinda futhi ekhululekile" noma "wonke umzimba wami ugcwele isisindo elithokozisayo," njll Ukuphinda eziphikelelayo lezi imishwana Kungasiza kakhulu ukungakuthathi ngesinxele ufake esiteji zokwehlisa umoya ejulile, ngisho noma ezinye amasu zehlulekile ...

Indlela uphumule ingqondo yakho

Savasana, njengabanye asanas ukuphumula, kuhloswe hhayi kuphela ukuphumula komzimba, kodwa futhi ukuba Gxila, ulwazi olujulile emhlabeni kwangaphakathi. Ukuze wenze lokhu, ulahle konke okungahlala ungavinjwa. Enye yalezi zici amasignali njalo yobuchopho kwemisipha emuva. Nge leyo ndlela yokuphila, ngokuvamile kwenziwa emphakathini wethu, ingqondo njalo ukuthumela kweqembu amasignali ezingadingekile bemisipha kanye umsebenzi isimiso sezinzwa akulungiselwe. Uma ushiya lezi izinqubo wedwa, akunakwenzeka uzoba savasana lesifanele. Ukuphumula awutholakali kuze inqamuka ukuhlobana ubuchopho kanye nemisipha. Ukuze wenze lokhu yoga wasungula indlela elula, kodwa eziphumelelayo. On the donsa udinga ukugxila ichopho ekhaleni namehlo sika kuye ngaphandle kokuvula kubo. On the exhale, amehlo wabuyela ngendlela ejwayelekile, emakamu nayo inqanyulwe. Nje ezinikezwa ambalwa lesi sivivinyo kungadala lokujabulela elintantayo noma ukuwela sikhala. Lokhu kusho ukuthi ukuhlobana kwengqondo nomzimba sinqamukile, futhi singakwazi ukuqhubekela phambili.

Ukuze ungenele isimo self-hypnosis kwaba touch yokuqedela. Kuyadingeka ukuba balethe phambi kwamehlo esiluhlaza Licwathile. ubukhulu bayo nokuzola ezizophasiswa ngokushesha nje uma wazi kahle le ndlela. Ekuqaleni niyophiwa ukuba kunzima kakhulu, kanye nesikhathi lapho ongakwazi uzoba ukucabanga esibhakabhakeni, ngeke idlule imizuzwana embalwa. Kodwa nakho lokhu isimo kuyofezwa zonke kulula futhi kwemvelo, kuze kuba komkhuba kokuzijayeza yakho shavasana. Okulandelayo, udinga ukucabanga ukuthi isibhakabhaka siluhlaza ecacile, hhayi kuphela, kodwa futhi umzimba wakho uzungezwe nxazonke. Wena owayebonakala hambisa emkhathini elikhulu ezulwini, engena shí ekuziphatheni esimweni senjabulo. Kahle ababulawa Savasana kungaba esiqhingini yakho ipharadesi olwandle olugubhayo nosizi. Ukufeza ukucwiliswa ngokuphelele ezifana ekujuleni bebodwa akulula. Lapha lingasho kuphela ukusiza umkhuba njalo. Abanye abantu asekelayo umculo ngoba shavasana kodwa uqale abaqhuba kangcono baqhuba amakilasi e ukuthula okuphelele.

Self Hypnosis

Ngemva kwezinyanga eziningana umkhuba kanzima ekugcineni yembula ezingaba okukhulu Savasana. Technique ngaleso sikhathi ngeke luze kufike emniningwaneni wokugcina, futhi aziphumulele Imininingwane uzobe wachitha ngomzamo. Manje yisikhathi ukuzuza isimo, okuyinto ibangelwa shavasana umkhuba. In a state of self-hypnosis, ungakwazi zinike kulungiselelwa ozovela kuzokusiza ushintshe ngokwakho, sicala kuphila ngendlela efanele kanye ngokuvumelana. Eqinisweni, kulesi simo ungcono ngisho nangaphezu kwanoma umuntu kulo ungakwazi agcobhoze umuntu owelapha ngokulutha ingqondo okhokhelwayo. izibonakaliso zakhe kwangaphandle futhi wanika igama lalo asana njengodokotela wezifo iqala wafana isidumbu. ukuphefumula kwakhe kuba kancane obonakalayo. Pulse futhi kubambezela, kuba ababuthakathaka futhi unhurried.

Akufanele zinike ukufakwa ne kuyizinhlayiyana "cha" ngoba ingqondo equlekile angayishayi mkhuba khona layo, ephendula lamagama anamandla. Ngokwesibonelo, esikhundleni "Angiyikudla ebusuku" ukusebenzisa kangcono "ngiyeke ukudla ebusuku" esikhundleni sokuthi "ngeke ngibheme, 'ukusebenzisa isifaki' ngizobuya ukuyeka ukubhema." Kungenjalo, ingqondo enganakile ongashalazela obuncane ngokulandela uhlelo lwakho okuphambene. Buhle self-hypnosis phambi kokuqonda lokho okudingeka kwenziwe nawo njengomnyango mkhulu kakhulu. amasu self-hypnosis ukuvumela thwebula Umbuso ukufakwa ngqo enganakile, ngokudlula izingqimba sisiqaphela engqondweni. Ngakho, ohlelweni lwakho aluphumeleli nokuhlola ukwazi nje luzoqala kanye iqala ukusebenza. Futhi lena nje omunye lenqwaba amathuluzi litholakale yoga! Savasana uyakwazi ukushintsha ngokuphelele ubuntu nongoti, ukwenza kube umuntu ehluke ngokuphelele. Cabanga ukuthi kungakanani inzuzo angaletha yoga egcwele.

ngendlela efanele

Kahle ukuphuma shavasana kungekho ayibalulekile kunalokho ilungelo uyifake. Kuyinto efiselekayo ukuba ukuma lomufi okungenani angu-10 ukusuka ke okungenani umphumela ezinye ezuzisayo. Uma unomuzwa wokuthi kusho ukuthi sekuyisikhathi sokuba ubuye, udinga kancane kancane aphinde umqondo zona imizimba yazo. Lokhu kungenziwa kancane "uzizwe out" iso imisipha izitho zomzimba isiqu, zama ukuzizwa kubo. Uma futhi uzizwa into kanzima ngokomzimba kumele uzizwe ebusweni ngalo kulele phansi, ngeso lengqondo indawo lapho umkhuba Savasana. ukusebenza inqubo inikeza ukubuya kancane kancane ukuba sesimweni asebenzayo. Ngakho-ke, njengoba nje wena anyukele okusekujuleni enganakile, kudingeka uzinike ukufakwa ukuthi siphakamise futhi bend izindololwane zakho, ebeka izandla zakhe phezu esiswini sakhe.

Ngemva kwalokho kufanele agobe amadolo akho bese phenduka ngokushelela ngakwesokudla. Kulesi sikhundla, ungakwazi vula amehlo akho, ulale isikhashana ukuze siphinde sithole ngokwami. Khona-ke isandla sobunxele wabeka phansi futhi wasiqhelisa kuye, ukusiza awulutho kuNkulunkulu. Manje ungakwazi alulame ngokugcwele futhi silungise isimo, ethwala abantu Savasana. Ngokuhamba kwesikhathi, luyoqala kaningi ekuphileni kwansuku zonke, futhi esikhathini esizayo ungaphila ukuphila kwakho kulesi sifundazwe emangalisayo nokuzindla. Lena akuyona indaba elula, njengoba sina Hatha yoga kudinga njalo. Kwenza akukho mqondo ukuzijayeza Shavasana kanye ngesonto noma izikhathi ezimbalwa inyanga. Kungcono ukusebenzisa lolu ukuma okungenani kabili ngosuku. Kulokhu, umphumela ngeke ulinde isikhathi eside. Kubaluleke ngokufanayo ukuthi ngesikhathi umkhuba lutho ukuphazamisa ukunakwa kwakho. Kungcono ukuvala ifoni futhi ucele abangane nezihlobo ukuba ukukuhlupha. Akubalulekile nje ukuzumeka phakathi shavasana njengoba iphupho - hhayi isimo ukuthi iyadingeka ukuphumula iDemo. Ngaphezu kwalokho, i-yoga bathi imizuzu 10 yokukhipha efanele lokhu asana kuqalisa ifaniswe amahora amathathu okulala.

ithuluzi eliyingqayizivele

Cishe noma yimuphi uthisha yoga ukunika imizuzu 10-15 shavasana emva ukuqeqeshwa okunzulu. Kwesinye isikhathi lokhu ukuphumula Pose wenziwa phakathi nekilasi, ukunikeza ukuphumula ababekudinga yogis imfundamakhwela. Kukho konke kungcono ithuluzi esikhulu ukusebenza enganakile. Nesidumbu pose, awukwazi kuphela zinike ukufakwa ngempumelelo, kodwa futhi isikhathi ukuqaphela ukugula esizohlasela noma ukucindezeleka. Ngokuhamba kwesikhathi, lapho shavasana ukubulawa ngeke zidinga kuwe umzamo sina kuyoba okwanele nje ukuba aqambe amanga futhi unethezeke, ukukhohlwa zonke izinkinga futhi utakule ngemuva kosuku buba nezingcindezi kanye engemihle.

Ngokwenza lokhu asana elula, kodwa ngempumelelo nsuku zonke, uyokwazi oveza isimo ukuthi ibizwa ngokuthi i-yoga meditation. Futhi lokhu kuyimpumelelo enkulu ezokwenza phakade ukuphila kwakho kube ngcono. Ngokuhamba kwesikhathi, lesi simo kuyoba ihlupha endleleni yakho yokuphila. Ungaya ku izilungiselelo eyakhe ingqondo, okuyinto ziyafihleka iningi. Ngakho, enganakile ngeke zisaba imfihlakalo umuntu njalo abaqhuba Shavasana. Kuthatha isigamu sehora ngosuku enikelwe wona lo mkhuba, Ungashintshanisa ukushaywa SPA-salon noma massage therapist.

Encwadini ukuhlola okujulile lokhu neminye imikhuba kuzosiza Hatha yoga. E-Moscow noma imuphi omunye umuzi omkhulu qiniseka abe studio lapho abangane baqeqeshiwe kwezobuciko ewusizo. Ungaphuthelwa ithuba ukusebenzisa ulwazi Yogi ukuba bathuthukise ukuphila kwabo. Ngemva shavasana oyongena ukuphila kwakho, ukucasuka futhi ucasukile wake ushiya, indawo yabo kuzoba isimo obuqand.