Inja kuwugcina ngokuwubopha Buza Down: inkcazelo, ndlela yokusebenza kunye nohlaziyo

babesima wakhona kwi yoga - kakuhle eli umkhuba asanas. Umva amandla endalo omxhuzulane, ukuvelisa amalungu yokuthanjiswa, ukuncedisa ekuphelisweni buthi, ukuguga kwaye hlaziya ingqondo yakho kunye nomzimba. Ezi ziquka adho Mukha shvanasana, okt yokuma "inja ungayibophi phantsi." "Adho" ngoko ziwile, "mukha" - umntu, "Schwan" - inja. Pose "inja ungayibophi phantsi" kwi yoga - aphakamise omfusa ngenkxaso ngesandla. Inqanaba lobunzima - avareji.

Njengoko yena ubheka anatomically

Lo mzobo ungezantsi ubonisa indlela izihlunu. Umsipha deltoid ye izandla, i kakhulu - umva, gluteus maximus, izo- amathanga kunye nethole. Kodwa loo nto bonke. It is zingaphawulwa yi isihlunu ngqo sobuKristu ethangeni kunye cipande serratus, elibamba buthelezi. Kufuneka sizilungiselele ukuba aveze inja ungayibophi phantsi akuthethi ukuba ubuhlungu.

ashushu-up

Ukusuka indawo ehleli (dandasana yokuma) kamnandi niwukhuphe lihamba pashimotanasanu (Paschimottanasana). Kuya kukunceda lula kwaye kamnandi, kangangoko wakho wenyama, ukwenza izihlunu elastic senditshilo. Bend umva lukhulu kakhulu. Kodwa musa uyifaka kwiintlungu. asanas Performing kufuneka idibane imikhosi yenu. Paschima kuthetha nasentshonalanga nesiSanskriti Uttana - kakhulu yade. Paschimottanasana welula emva sesizalo sakho, isikakhulu yomqolo, esinqeni kunye nemilenze umva. Ukuba udibana hamstrings yakho elukhuni kwaye abakwazi wolule ngokupheleleyo kubo phambili, ningenzi sentuthumbo. Ungasebenzisa ingubo eshinyeneyo ahlale phezu emphethweni, ukuba uvalo emva nasemilenzeni. Iza kunceda isinqe kunye umnqonqo kwindawo tye. Inyathelo lokuqala kukuba uwukhuphe kwaye bagobe phantsi ezinyaweni. Amagxa kunye nentamo ngexesha elifanayo khaphu-. Ngelo isanda sinokuhlala kule ndawo seconds nama-15 ukuya kwi-30. Uphefumla ngokukhululekileyo, kodwa impefumlo olucothayo kufuneka ngokukhuselekileyo ubuyele ekuhlaleni kwindawo yokuqala.

Inqanaba elilandelayo - indawo yokuqala

Balasan - yingozi yomntwana - nayo ulungisa umzimba ukulungiselela ukuphunyezwa ngokukhawuleza asanas ezifunekayo (yokuma kwenja empumlweni phantsi). Balasan ukhululeke ngokupheleleyo umzimba, uya kususa onke umboniso. Le asana kukuba lula imimoya ezisezantsi emva, uManeki yomqolo, uya ephulule amalungu esiswini, lulekani umlenze ukudinwa, ukuphucula kwegazi.

yokuma yenguqu

Umfanekiso ubonisa indlela inguqu aqhubeke. Njengoko ubona, ugxininiso swi amanqaku amathathu: nakubhontsi, amadolo nezihlahla ngezandla zakhe.

weMahalati

Ke, yimani amadolo akho iplagi isinqe ukuya izithende. Entanyeni kufuneka zigcinwe ngaxeshanye kwalapho. kubaluleke kakhulu: kweminwe inyibilike ngesandla nizihlabe pads emgangathweni, njengoko kuboniswa kule mifanekiso ingezantsi. Esi sigaba sokuqala oonotsheluza ziya kusebenza lenguqu ukuya yokuma esichanekileyo inja empumlweni wajika phantsi.

Inyathelo elilandelayo

Esayama ngezandla, thatha inyathelo okanye ezimbini phambili. Sabona imisipha buthathaka emva emadolweni? Unako ukuhlala ukuze sincede ngokwakho ngoncedo esitulweni. Bona iifoto. Umntu ngcono, kodwa hayi kakhulu.

isigaba entsha

Intloko nentamo bekhululekile. Intloko ke phakathi izandla zakho. Imilenze Wasolula kangangoko kunokwenzeka, kwaye iinyawo ngokuqinileyo emgangathweni, kunye namathambo kwesihlalo kuvuselwa eluphahleni. Le meko nzima labaqalayo unako zinciphe, ekuye kwagxininiswa ngasemva esitulweni. Emva koko ke ezinqeni azikho na umzimba omkhulu kumnini, kodwa ngqo umva kunye nemilenze kakhulu. Akukho Ugxininiso ebalulekileyo izandla, ezihlahleni musa va xi olomeleleyo. Ukusebenzisa izigaba ezintsha izixhobo asebenze ukuma zocaphulo. Kamva, abantu abavela yokuma uvaleke (ezifana ekuqaleni ukuma Cobra "budzhangasane") ziya kuba kuzolile, uxinezeleko-free, nokolula imilenze neengalo, utsale isinqe phezulu. Ngcembe waqonda, ndiwufeze umsebenzi emi (tadasana).

Kuba oluphambili - version zakudala

Ngaloo ndlela, indlela yokuma kwenja bhuqe phantsi. Indlela yokwenza oko ngokomthetho? Behleli Balasanov okanye njengoko kubhaliwe ebizwa kwakhona, adho Mukha virasane kufuneka siqoshelise iinzwane zakho, ukukhulisa izithende namadolo emgangathweni. Ke olule iingalo zakho iingalo kunye amadolo. iminwe bahlukana, uyalele phambili kwaye icinezelwe kakuhle phantsi. ezintendeni Uprites phantsi emgangathweni ukutyhala phantsi kulo. Arms and umntla kufuneka ibe umgca enye. Relax entanyeni yakho, intloko ngaphandle kwempixano iphakathi izandla. Ukolula imilenze yakhe, bazolulela kule imisipha, phakamisa ngamathambo zihleli phezulu ukuya eluphahleni. Umzimba ufana wakhona etsolo engile Latin incwadi Λ.

Arms, esifubeni nasemilenzeni - ngqo ngokupheleleyo. Esiswini, intamo kunye nentloko bekhululekile ngokupheleleyo. Usethubeni ngeenzwane zakho. Focus "isilayidi", inja Pose bhuqe phantsi, akukho eyahlukileyo ngokwesiseko adho Mukha shvanasany. Kancinci ukwehlisa wena umva emva kwakhe, aze umsondeze intloko yakhe phantsi. Uphefumle ngokuthe chu. Ukuba awunguye sele kwimeko efanayo, ngoko kwakhona phakamisa izithende kwaye musa kuthoba intloko yakho ngaphantsi kwenqanaba kwezandla. Hlala asana imizuzwana 30 - ngomzuzu omnye. Ukukhupha, yehlisa wena kungena pose umntwana kwaye ukhululeke, baphumle. Nantsi indlela yokwenza inja yokuma ungayibophi phantsi. Ukuba udiniwe, ngoko uyakhululeka yokonyuka tadasanu.

Buza inja ungayibophi phantsi: sebenzisa

imiphumela ngokubanzi emihle:

• Ephelisa ekhathala kwaye ibuyisela amandla.
• Komeleza amaqatha kunye nemilo umlenze buphucuka.
• Kuphucula umsebenzi ubuchopho ngokwandisa nangoncedo intloko nobuso kunye negazi.
• Nelikhuthaza ukushukumiseka emva, lisusa intlungu kummandla empontshwa.

ukusebenza therapeutic: asana luncedo izifo ezifana nephika, ukuphazamiseka sexesheni, prostate disorder, ukubana le wesibeleko, isifo sezintso, ukudumba, ukukhubazeka unyawo, Izithixo zabhanyalaza, loza izithende zabo, bamba umphefumlo.

Dog ujonge phezulu, okanye ECC ( "baphakanyiswa") mukha shvanasana

Le meko ikhumbuza ufunxa inja intloko yakhe bazixhasa, kuba ufumana igama layo. Ukuba msebenzi lokusasazwa ukwandiswa ngapha umva, kuyimfuneko ukuba basebenzise iilwimi zabo ngaphezu esifubeni kwaye encane - empontshwa neengingqi wesibeleko. Le aphambuke eyadlulayo, ukuzoba ngezandla zakhe - ukuma ubunzima esiphakathi.

Lala kwi isisu sakho, iingalo kufuneka ulale ecaleni umzimba, imilenze kunye izithende akumanyileyo, vula intloko ukuya kwicala elinye. Izandla ibekwe ngqo phantsi emagxeni akho. Beginners badla idolo. Oku engalunganga. Ngokuqinileyo cinezela entendeni yesandla sakho uphose, kwanokuba kubonakala ukuba akukho imikhosi. Eneneni, olu khetho kulula gwenxa. Yonke into - maximus gluteus. Ukuqala i umthambo, ezo. Yandisa isifuba, ephakamisa kwentamo up. Musa buthi iikona zezandla zakhe. Gcina ngamadolo zakho kunye namathole uneengxaki. Tsala phezulu, kwaye ibenze ngaphandle emgangathweni. Ubunzima kufuneka isasazwe phezu xibilili neenyawo. Relax kubo, yaye amandla uya kunyuka ngamajelo ukusuka ezantsi ukuya phezulu, badlula lomqolo.

Iinyonga yabuyisela kancinci emva ngokungathi uza ukukhasa phantsi elucingweni.

Ntoni ukuze ufune

Amadolo kufuneka bahlale ngqo, ukuze umphezulu ngasemva izihlunu ngasemva kwamathanga wazidiliza isinqe, ukomelezwa neempundu. akufuneki ibe nokubotshwa koluvo phaya emva. Beginners zinokuwehlisa ngamadolo zakho phantsi.

umoya

nenja ukuma, ajonge phantsi, kuba "ukuma of ingumphunga." malungana balo inja ukuma, wakhangela phezulu, nto leyo ehambisana ngokucacileyo nokwandiswa esifubeni sakho xa uphefumla. Ukubamba pose ngenxa Ukuphefumla embalwa kuvumela nomphunga ukomeleza ulwandiso thoracic, ngexesha elinye njengoko umoya inegalelo kuzinzo lwe empontshwa kunye namasebe wesibeleko.

Iziphumo iyonke eyingozi action:

• Uphucula kwaye rejuvenates kwalapho.
• Ishenxisa intlungu kummandla empontshwa.
• Iphucula igazi kwegazi kwindawo zangasese.

nemiphumela elapha:

• Esi sikhundla kuluncedo xa ukubana okanye ukulahleka disc vertebral, lumbago okanye sciatica, ndithobe.
• Kuyanceda nesi sifo, isifo sezintso, samathambo namalungu zamagxa, zokufota, ukungachumi.

Ngoku wajonga ukuphumeza indlela "urheme inja phezulu" (yaye phantsi, naye), kwaye kuxoxwe nokuba kukho lukhulu kwezi asanas.

Izimvo ngezigaba yoga

Njengomgaqo, bonke nomdlandla. Abantu abane ubuncinane iinyanga ezintandathu abasenkonzweni asanas, ungenza ayisendim ngaphandle kwazo. Okokuqala kukho uphuhliso material elula, kodwa ke uphuhliso beemvavanyo bhetyebhetye ukuba nzima aze imvakalelo elingu yolawulo ukuqaqamba umzimba. Soloko oko, bemlinga, xa kunokwenzeka ukwenza inversions. Abasetyhini ingakumbi kuboniswe ubuhle yokuma - Viparita Karani.