Savasana: ukusebenza buciko. asanas kuthanjiswa

Namhlanje, ihlabathi labantu abafikayo ngesantya obungalinganiyo ligeza, atsho luyafuduka bonke abemi bayo abaninzi. Omnye uye kuphela Bandakhamele okomzuzwana, kunye nencum kwabantu okukhawulezayo kubavumela ngakumbi, eshiya kude ngasemva. Kumaxhala oluqhubekayo kunye nobomi ngendlela engaqhelekanga kwaye yonzakalisa kwisingqi kwabantu wajika waba sisidalwa uludwayi ukhathele. Iziyobisi zenzelwe ukuba kulungiswe le meko, kaninzi iziyobisi kunye unesiqhuma yeziphumo ebezingalindelekanga. Kodwa ke kukho enye indlela oko kukuthi amawaka eminyaka ukunceda abantu babe ihlabathi lwabo ngaphakathi ukuze. Le kwisigxina esikhethekileyo uphumle kuyo emva asanas yoga - savasana.

Kutheni yoga kumntu namhlanje?

Kubonakala ngathi le ubuciko obuhle - amazwi engenamsebenzi yexesha elidluleyo, nayo lalo uhlanga ngokupheleleyo kwisiko lethu. Kodwa yintoni yoga eMoscow nje ingqiqo nje Ukuskiya in India - impazamo enkulu. Le nkqubo unique unako ukwenza ubomi wonke ngempumelelo ngakumbi. It asanas akupheleli nje abantu abaninzi ungayazi nale meko. Isiseko sale lwezobugcisa uluhlu lwemithetho yokuziphatha avumela le ndlela inengqondo kakhulu ukuchitha amandla ubomi bakho kwaye ehlabathini kancinci kangangoko ezimbi yaye, ke ngoko, ufumana ngaphantsi kwe ingxaki. Kakade ke, asinguye wonk 'umntu uza kuthetha le migaqo, kodwa yoga kukho izinto ezininzi eziluncedo ukongeza kubo.

Umzekelo, inkqubo zokuhlanjululwa eyilelwe ukususa izinto eziyingozi ezingasetyenziswanga ngaphezulu ubomi obude. Banceda ukucoca amathumbu kunye impumlo, ukucoca isisu. Asanas - babesima ezizodwa ukulungiselela isifundo umzimba, nako ukunika uncedo gqitha emntwini mihla. Bathi amnike umsebenzi kakhulu-kwakufuneka weentshukumo, ocoliweyo lukhuni amalungu ivathisiwe inkqubo hormone. Enye yezi zithuba - Savasana, okanye isidumbu yingozi. Isetyenziswa ukuphumla epheleleyo kwaye kuzuza bale dolophu enkulu badiniwe ocaphuka msinya.

pose Savasana

Le asana ngokwemveli kusetyenziselwa iphumle emva kwiiseshoni elide yi yogis. Xa umzimba womntu ngayo kwindawo othe tye apho oko kuyimfuneko ukuze ukhululeke ngokupheleleyo. Ngeli practice le yokuma izihlunu ukuphumla uxinezeleko, leyo exasperates kwabo emini. Consciousness kwakhona licwangcisa indlela zokulinganisa seengcinga efuna kumphazamisa. uxolo kuphela kunye nenzolo endaweni yengcinezelo yesiqhelo kunye ixhala, leyo thina wawongwa 'inkqubela'. Unga ukuziqhelanisa ukunyenyiswa komzimba shavasana, kwanokuba musani ukwenza yoga, njengoko le asana kuzisa iingenelo enkulu ngokwayo.

imizuzu eli-10-15 Kuphela kabini ngosuku ukutshintsha ubomi bakho. Rhoqo practice shavasana izise ukuvumelana encinane kubomi ngqwabalala womntu mihla. Umntu uyakwazi ukuva ukuba izinto ezinjalo abanayo ixesha, kodwa ke kuphela self-inkohliso. Ukuba umntu lowo uzimisele ukuchitha iiyure ezininzi ngosuku ukwenza elusizi, ngoko anikezele isiqingatha seyure kwi ukuba konwaba kancinane, kufuneka ibe yingxaki.

Study

Savasana, njengezinye imithambo nokuphumla kufuneka kwenziwe kwindawo ongazukuphazanyiswa esekusithekeni apho kungekho namnye uya kwenza bubi. Ukuba kwelo gumbi, kungakuhle ukuba ufumana umoya. Ukuba mkhuba kwenzeka esitratweni, kubalulekile ukuba ufudumale. Ukuganga phezulu kwigumbi lobushushu eliphantsi okanye ngaphandle kwi denok epholileyo, ibe wambu ngengubo, ukuze na ukuba supercooled. Kufutshane kungabikho imithombo ingxolo, wena ungenakuwuxhalabela abantu okanye izilwanyana.

Umphezulu apho shavasana kufuneka zibe mpuluswa, ngaphandle misinga okanye iindonga. Ukuba wenza oku kusenziwa luncedo kwindawo enye, ekuhambeni kwexesha uya kuqalisa ukuba negalelo lula ukungena ngobume yokuphumla, ukuphucula ingqondo yakho onqanda kukuthenga dialogue ngaphakathi. Eyona nto ilungileyo yokwenza Shavasana entloko ukuya emantla okanye ngasempumalanga.

Ixesha zokuzilolonga

Practice isidumbu ukuma ngamaxesha ahlukeneyo mini iya kuzisa i yoko eyahlukileyo ngokupheleleyo. Ngoko ke, kuya kuba bubulumko ukuba alungise izifundo zabo usukelo uwumisileyo. Buza Savasana uya kuzisa ngenelo kakhulu ukuba naye enze phambi kwelanga. Ehlotyeni ixesha nama-3 Intsimbi. Akekho umntu ukulungele ukufumana avuke ekuseni ngenxa yokusebenza ingqondo, kodwa ukuba nizibambile kwiiklasi zabo ngeli xesha, umphumo uya kudlula zonke izinto ezilindelweyo. Phambi kwelanga, ihlabathi lizele uxolo nenzolo ukuba ukubamba ngexesha shavasana. Ngeli xesha, uninzi abantu esiphilayo abangakhange nebe phezulu, iingcinga zabantu Awaphazamisani ukuphumla, musa ukwenza nokungavisisani kwihlabathi engaphakathi.

abantu abaninzi abavumi ukuba phezulu 3:00 ekuseni ukuba nenxaxheba kwizinto ezithandabuzekayo, ukusetyenziswa yayo sakhatywa kuluntu lwethu kokwenzekayo. Nangona kunjalo Shavasana bangaqheliswa nangaliphi na ixesha xa kukho imfuneko ukuze siphozise ingqondo, okanye ukuba ube sisiqingatha seyure-free. Kwenziwe kusasa, oko kuya kukunika isigxina uxolo kunye neyakhayo imini. Ngokuhlwa yokusebenza kuthanjiswa kuya kunceda ukubazolisa ingqondo uvuseleleke emva komsebenzi onzima wolo suku.

Savasana. ndlela yokusebenza

Ukuze enze shavasana imfuneko ukufumana iflethi kwaye ngokuqinileyo umphezulu, isofa okanye ebhedini asihambelani le njongo. Umgangatho efanelekileyo, wabeka ngengubo okanye ityali. Okokuqala kufuneka alale ngomqolo, kukunaba kuyo ngokulinganayo emgangathweni, esalo kwaye egxile umzimba. Okulandelayo, ukuvulwa esifubeni, yaye izandla kamnandi kulala phantsi emacaleni enu, kuyo amasundu phezulu. Kufuneka ukuba kude kakhulu kude umzimba, kodwa musa akazukuyibamba. Ukuxelwa kwesifuba kwenziwa ukuze ezintendeni azinikezelwanga bunikezelwe icala lomzimba ngelixa kolwandle. Iminwe kuzo kufuneka kancinci Mfuleni ekhuthaza kuthanjiswa yokuqala yonke ingalo.

Imilenze zikufutshane, kodwa iikawusi kufuneka kungaphandle. Wakuba waqinisekisa ukuba umzimba nendawo, kunokwenzeka ukuba kuthoba intloko yakhe phantsi. Mhlawumbi omnye umntu uza kuba lula ukubeka phantsi itawuli yakhe intloko okanye sebenzisa i ibotshwe kakuhle ukuhlala phantsi. Into esemqoka - kuthanjiswa lithwala a Savasana. Technique ukuba akhokele kwindawo efanelekileyo, apho ukhululeke ngokupheleleyo. Ngoko ke, ungakwazi vula intloko yakho kancinane kwicala yokwandisa esemi izihlunu entanyeni. Ulwimi kufuneka icinezelwe ngokuchasene inkalakahla ophezulu njengoko xa athi ileta "r". Umlomo kancinane, nto leyo enegalelo ephelele kakhulu ebusweni lokuphumla. Kufuneka uvale amehlo akho uze uzame ukuba luzole ophefumla ngayo. Okungenamagingxi nenzolo zokuphefumla - isitshixo ukunyenyiswa engqondweni nasemzimbeni.

ukuthanjiswa izihlunu

ukucuthwa umzimba ibonakala into elula gca. Noko ke, kamsinya nje uza ukukwenza, kubonakala ukuba abaninzi abayazi indlela lokuphumla izihlunu. Kubhetele ukuba uqale kunye iinzwane ngokucotha bafudukele entloko, ngokucotha ubrawuza iphumele entunjeni yelungu ngalinye lomzimba, nokususa uxinzelelo yakhe. ingqalelo ekhethekileyo kufuneka ihlawulwe izihlunu entanyeni ubuso, njengoko uphumle enzima. Xa efika entloko, baqale kuhla emva iinyawo, ngokujonga umzimba uphela, ukuphelisa ngesikali uxinezeleko. Savasana, njengezinye imithambo nokuphumla, ongabunyamezeliyo kungxama kunye ngokunyanzelwa. Yonke kufuneka kwenziwe kancinci ngemigcobo.

Ngokuqhelekileyo, ekuqaleni ngenkankulu kukwazi ukuba bakhululeke ngokupheleleyo, kodwa amava kufika ukukwazi ukwenza oku ngokukhawuleza nangendlela efanelekileyo. Zalisa nokuphumla luphawulwa ubunzima mnandi umzimba wonke. Ngoko ke, sanga atshabalalisa emgangathweni, unesandla kuyo phantsi ubunzima bayo. Amaxesha amaninzi abo bangamaziyo ukuyekelela indlela izihlunu, uyeza uphefumlayo zohlangulo. Le Ukuphefumla made kwaye enzulu, kungenza kube lula kakhulu ukuphumeza uxolo ngokupheleleyo emzimbeni nasengqondweni. Unako ukuphinda ngokwakhe ibinzana okhethekileyo. Umzekelo: "Imilenze yam zinzima kwaye ekhululekile" okanye "umzimba wam yonke izele ubunzima ezimnandi," njl Uphindaphindo gqolo la mabinzana kunokunceda ngokwenene ukuba bangene nqanaba nokuphumla emoyeni, nokuba kwezinye iindlela ziye akuphumelelanga ...

Indlela ukuba bakhululeke ingqondo yakho

Savasana, njengezinye asanas nokuphumla, senzelwe hayi kuphela ukuphumla umzimba, kodwa hlala kwezo, ulwazi olunzulu yehlabathi embilwini. Ukuze wenze oku, ulahle yonke into enokusithintela wena. Enye yezi meko amaza rhoqo yobuchopho kwizihlunu umva. Kuloo ndlela yobomi, nto leyo idla kuqhutywa kuluntu lwethu, ingqondo rhoqo uthumela iqela lwemiqondiso okungeyomfuneko nemisipha kwakunye umsebenzi nkqubo luvo elungiselelwe. Ukuba ushiya ezi nkqubo yedwa, akubonakali uya kuba savasana echanekileyo. Ukuphumla akunakwenzeka ukuba ukufikelela de unxulumano eyaphukileyo phakathi ingqondo kunye nezihlunu. Ukuze wenze oku yoga basungula indlela elula, kodwa esebenzayo. Kwi Tsalani kufuneka baqwalasele ngencam impumlo kunye namehlo ingca ngaphandle kokuvula kubo. Kwi siphefumla, amehlo abuyela kwindawo eqhelekileyo, uyazikhomba nalo kupheliswa. Nje ezinikezwa ezimbalwa kwalo msebenzi kunokubangela i uza ezidadayo okanye oluwe ungalanjathiswa. Oku kuthetha ukuba unxibelelwano phakathi ingqondo nomzimba yophukile, kwaye singakwazi uqhubeke.

Ukufaka zibe kwimeko self-ngomlingo yaba touch iphele. Kuyimfuneko ukuba zingenise phambi kwamehlo isibhakabhaka blue mafu esibhakabhakeni. ubukhulu bayo nokuthula ziya kudluliselwa kuwe kamsinya nje kwakho kulento buciko. Ekuqaleni uya kunikwa nzima kakhulu, kwaye nexesha apho kuya kufuneka ukuba nomfanekiso ezulwini, uya kudlula nje imizuzwana embalwa. Kodwa amava le meko iya kuphunyezwa zonke lula nezendalo ngakumbi, de kube ukusoloko ukuba shavasana yakho yokusebenza. Okulandelayo, kufuneka ukucinga oko yayivela esibhakabhakeni, kungekuphela nje wena, kodwa umzimba wakho ingqongwe macala onke. Wena kwabonakala ukuba hambisa kwi esisibona zezulu, engena nzulu ngakumbi zibe kwimeko sindiso. Ngokuchanekileyo wabulawa Savasana unokuba siqithi kwiparadesi wakho olwandle isaqhwithi zabangento. Ukuphumeza ukuntywiliselwa ngokupheleleyo kwindawo enzulwini yabo ayikho lula. Apha uyakwazi ukunceda lo mkhuba rhoqo kuphela. Abanye abantu axhasayo umculo for shavasana kodwa uqale abaqhuba ngcono ukubamba iiklasi cwaka.

self Hypnosis

Emva kweenyanga eziliqela yokusebenza nzima ekugqibeleni kutyhilwa amandla okukhulu Savasana. Technique ngelo xesha kuya likhazimliswe kwinkcukacha wokugqibela, nokuphumla ewonke aya bachitha ubuncinane umgudu. Ngoku lixesha lokuba kuzuza kurhulumente, nto leyo kufikelelwe yokusebenza shavasana. Xa imo ye self-ngomlingo, uyakwazi ukunika ngokwakho isicwangciso esele zenziwe eziya kukunceda utshintsha wena, baqale ukuhlala ngokufanelekileyo ngakumbi ngokuvumelanayo. Enyanisweni, le meko ingcono kunokuba aye apho unako nkxu i ingqondo yobungcali. nemiqondiso yakhe ngaphandle ndakunika igama le asana njengesifundiswa uqalisa zifane isidumbu. ukuphefumla yakhe iba ngokulambisa azikaqapheleki. Pulse kwakhona lingancipha, kuba buthathaka kwaye ngenyameko ubungqina.

Kufuneka ukuba uzinike ngokufakwa kwisuntswana "hayi" kuba ingqondo zingqondweni uzibe nje phambi kwayo, ekusabeleni magama anamandla. Ngokomzekelo, kunokuba "andiyi kudla ebusuku" ukusetyenziswa ngcono "ndiyeke ukutya ebusuku" endaweni "andiyi kutshaya," ukusebenzisa nomfakeli 'Ndiza ndiyeke ukutshaya. " Kungenjalo, ingqondo ienjini uzibe le intwana encinane ngokulandela inkqubo yakho ngendlela eyahlukileyo. Ubuhle bokuba self-ngomlingo phambi kokuqonda oko kufuneka kwenziwe yeyabahlali. iindlela self-ngomlingo ukuvumela ngqo umxokozelo ufakelo eluncedo kulo ienjini, ngokudlula umaleko abazi engqondweni. Ngenxa yoko, inkqubo yakho kudlula uvavanyo lokuqonda yaye nje zaziswa kwaye iqalisa ukusebenza. Kwaye nje le yenye inani elikhulu kwezixhobo zifumaneke yoga! Savasana uyakwazi ukutshintsha ngokupheleleyo ubuntu wengcali, ukuze ube ngumntu eyahlukileyo ngokupheleleyo. Cinga nje indlela nenzuzo bekukho yoga ngokupheleleyo.

ngendlela elungileyo

Kakuhle uphume shavasana ebaluleke ngaphantsi ekunene ukungena kuyo. Kunqweneleka ukuba pose wayo ubuncinane imizuzu eli-10 ukuya kuyo ubuncinane zibe yingenelo. Xa ucinga ukuba lixesha lokuba kuza emva, kufuneka inokuphinda ingqondo nemizimba yabo. Oku kunokwenziwa kancinci "Andilungi 'iliso izihlunu imilenze kunye buti, zama ukuziva kubo. Xa aphinde into ebonakalayo nzima kufuneka uzive umphezulu elo ulele phantsi, cinga indawo apho Savasana practice. ndlela yokusebenza ibonelela ukubuyela ngokuthe ngcembe kwindawo esebenzayo. Ngoko ke, kamsinya nje oyinyukayo ukusuka ezinzulwini ienjini, kufuneka uzinike ufakelo ukuze iphakamise kwaye agobe iingalo zenu, wabeka izandla zakhe phezu esiswini sakhe.

Emva koko kufuneka agobe amadolo ndikuqengqe phezu kakuhle ukuya ngasekunene. Kulo sikhundla, unako vula amehlo akho, ulale phantsi okwethutyana ukululama ngokwam. Ke isandla sasekhohlo kukuzishumayela phantsi nizihlabe kude kuye, unceda indawo ekuhlaleni. Ngoku angachacha ngokupheleleyo kwaye ukulungisa kurhulumente, ethwala abantu Savasana. Ekuhambeni kwexesha, kuya kugqobhoka kakhulu kubomi bemihla ngemihla, yaye kwixesha elizayo uyakwazi ukuphila ubomi bakho kule meko emangalisayo meditative. Loo nto ayithethi into lula, njengenkulu hatha yoga kufuna njalo. Kwenza akukho mqondo ukwenza Shavasana kanye ngeveki okanye amaxesha isibini ngenyanga. Uyacetyiswa ukuba usebenzise olu ukuma ubuncinane kabini ngemini. Kulo mzekelo, isiphumo siya ukulinda ixesha elide. Kubalulekile ukuba ngexesha nto mkhuba kumphazamisa ingqalelo yakho. Kubhetele ukuba ucime ifowuni uze ucele abahlobo nezalamane ukuba ndinikhathaze ngakufuna nto kuni. Kubalulekile ukuba silale ngexesha shavasana njengephupha - hayi urhulumente into efunekayo ukuze luphumlo elifutshane. Ngaphezu koko, yoga bathi ukuba imizuzu eli-10 wabulawayo oluchanekileyo le asana unika isiphumo ezilingana iiyure ezintathu ebuthongweni.

isixhobo esisodwa

Phantse nawuphi na utitshala yoga unika imizuzu eli-10-15 shavasana emva uqeqesho olunzulu. Ngamanye amaxesha le kuthanjiswa Pose lwenziwa phakathi eklasini, ukunika yogis ukuphumla abo basandula kuqalisa. Kuba konke oko isixhobo enkulu yokusebenza kunye ienjini. Nesidumbu ukuma, awukwazi kuphela ngokwakho ufakelo olusebenzayo, kodwa kwakhona ixesha uqaphele isigulo ezayo okanye uxinezeleko. Ekuhambeni kwexesha, xa shavasana uphumezo akayi kufuna kuwe inzame enkulu iya kuba yanele nje ukuba alale ukhululeke, ndilibale zonke iingxaki aze emva kosuku ezele uxinezeleko kelwa.

Ngokwenza le asana elula, kodwa esebenzayo yonke imihla, uya kukwazi ukuphumeza kurhulumente kuthiwa yoga ukucamngca. Kwaye lo mpumelelo ezinkulu eziya kuthi ngonaphakade utshintshe ubomi bakho ukuba ngcono. Ekuhambeni kwexesha, le meko iya kuba yinto yemihla ngemihla kwindlela yakho ebomini. Uyakwazi ukuya ngokwezicwangciso ingqondo yakhe, apho kwinkoliso ifihliwe. Ngoko ke, lo ienjini ayisayi kuba kuyimfihlo umntu osoloko abaqhuba Shavasana. Nje isiqingatha seyure ngosuku malinikelwe kulo mkhwa, buyisela uhambo kwi SPA-salon okanye massage ingcali.

Xa ukuhlola nzulu kwalo kunye nezinye izenzo ziya kunceda hatha yoga. E Moscow okanye nasiphi na esinye isixeko esikhulu qiniseka ukuba istudiyo apho nabo baqeqeshelwa ubugcisa luncedo. Ungaphoswa ithuba lokusebenzisa ulwazi Yogi ukuphucula ubomi babo. Emva shavasana uza kungena ebomini bakho, ucaphuka kunye olubi nanini na ushiye, indawo yabo iya kuba ukuzola okukhulu.