Nauli: waivako unyanzvi, sei kudzidza, mitemo

Nauli - saka akadana yoga kutenderera abdominal tsandanyama. Pane mashoko nomumwe tsandanyama kunofanira kanenge kamwe chete pazuva. Kanoita kurega kunotanga simba, semvura, inomira panzvimbo uye zvinova kuchena uye zvakaipa anonhuwa. Ukuwo, mvura inoyerera nguva dzose inoramba yakachena. Ichi ndicho chikonzero nei tsandanyama ari mudumbu uye ura zvanhasi zvinokurudzira. Chii nauli chaitwa unyanzvi? Sei kudzidza kuita yomunyika masaja miviri ine mhando, ine kubatsira pamusoro kugaya uye kunatsa muviri?

Where kutanga?

Somunhu rokutanga muviri akataura tsika kugona unyanzvi inonzi agnisara Kriya. Ndezvemhuri sezvinotevera: zvakakodzera simuka, tsoka mafudzi upamhi oga, zvichiteverwa befu kuburikidza mhino dzako. Unofanira kufema achishandisa muromo apo zvishoma achipfugama dzenyu, achiisa maoko vaviri muhudyu make. Mushure nedzinovengwa regai abdominal tsandanyama kufaranuka uye kuchengeta mweya yenyu. In mamiriro ichi, tanga kuita kuti abdominal rusvingo zvinesimba uye nokukurumidza 10-15 nguva. Pashure paizvozvo, fema kuburikidza mhino dzako uye kutora wehunyambiri nzvimbo. Dzokorora chiitwa 3-5 nguva. nzira iyi zvaanopa simba iri Manipura Chakra uye anondimutsa kuti "zvomudumbu moto", iro rine nekurukurirano yakanaka zvainoita muviri, kunosimbisa masoja emuviri uye inobatsira pakurapa chirwere cheshuga. Agnisara Kriya vanofanira mukanyatsochengeta kuitwa usina chawadya uye pasina chero bowel zvirwere kana rwatata. Hazvina zvakafanira kudzidzira unyanzvi ichi panguva yepamuviri. Kana abdominal tsandanyama vari akaderedzwa uye kusimbiswa kwemavhiki mashoma somugumisiro kurovedza kufema, tinogona kutanga kudzidzira Nauli.

Chidobi: sei kudzidza kuita Nauli?

First unofanira kuva yakarurama, tsoka zvishoma kunze, befu kuburikidza mhino dzako, exhale achishandisa muromo uye vanobwembura mberi, tichiramba kwako shure ngaatarire. Zvishoma wakarerekera mabvi ako uye akaisa maoko vaviri muhudyu make. Kana muchichengeta mweya wako zvakasimba uye nokukurumidza dzosa mudumbu (dumbu), uye edza kunzwa rectus abdominis. Pauchazotaura fema zvakare ruramisa. Izvi zvinogona kudzokororwa 5-6 nguva. Pashure kuita kwenguva yakati unogona kuenda misha yacho rectus abdominus kubva kurudyi kuenda kuruboshwe uye kubva kuruboshwe kuenda kurudyi, wozoedza kushandisa tsandanyama idzi raundi inofamba nauli. sei kudzidza - waivako unyanzvi? A unobatsira muromo ndiko: zvose zvinokosha kuita zvishoma nezvishoma sezvo kuita kamwe kunzwisisa mubatanidzwa achiri zvikasashanda, muitiro okukura tsika kunoda nguva uye kushivirira.

zvakanakira zvigadzirwa

Nauli kunosimbisa tsandanyama, pave masaja bowel uchingodzikira abdominal zvomukati, inodzora BP, anobatsira chirungurira. By hwaifadza uye yokudzora zvainoita yose zvomudumbu hurongwa midziyo riri kuonekwa kuti zvikuru kubatsira muviri nokuda muviri wose. The kukonzera zvirwere zvakawanda zviri zvichiitika munyika zvomudumbu ino: nemusoro, zvirwere ganda, uye dzimwe nguva kenza. Chepfu namatongo zvisina kuratidzwa panguva uye zvakachengetwa mumuviri vari kakawanda, mhosva nematambudziko awa. Nauli vakakurumidza toned abdominal tsandanyama - tsinga, ura, chikamu chimwe nechimwe chezvinhu womukati muviri gadziriro dzinovhurika netsika iyi. It haaiti kuti kwemakemikari anobudiswa hurongwa uye kunobatsira kudzikamisa kugadzirwa bonde mahormone. In tsika, unogona kudzora nyama nokuchiva uye kunyange kusimbisa kutsunga. Chii nauli (mabasa michina), sei kudzidza? A unobatsira zvazviri kunokwanisika kana kuitwa nemazvo, uye vose kunenge. Somuenzaniso, hazvina zvakakodzera kuti tiite tsandanyama masaja usina chawadya, panguva pamuviri, kana kana itsvo kana nduru dundira mabwe varipo.

Education nauli

Chii Nzira sei kudzidza uye kodzero kushandisa chimwe chezvinhu zvemberi miitiro yoga? Sizvo waivako anovimbisa mumwe mukana kukuvara. Zvakaoma kudzidza kubva mumabhuku. Tinofanira kushanda mudzidzisi Inoziva nauli zvakakwana uye zvakajeka kunzwisisa zvose zvinoitwa kwacho. Ungadzidzei kudzidzira pasina kurwadziwa uye pasina kusanzwa? Education nauli Kazhinji kunoitika mumatanho akawanda:

1. Kuti kudzidza rutapudzo uddiyana bandha (agnisara) anoverengeka vhiki kana kunyange mwedzi.

2. Tiratidzei nechepakati Nauli kunobvira chete kana kukura wokutanga pechikuva.

3. Mushure mukudzidzira nechepakati Nauli anogona kuedza kuchinja mu kuruboshwe uye kurudyi, uye edza kuti vagokungurusa tsandanyama ari mudumbu ari denderedzwa.

nyevero

Kana nauli kunoitwa kwechinguva pasina kushandisa yokunatsa unyanzvi, kufungisisa uye musana kufema, izvi zvingaita kuti ive kusaenzana simba mumuviri. Zvingava nani pane kudzidza kubva ane ruzivo Practitioner. Vanhu vane mwoyo chirwere kana chirwere ari nemudumbu vanofanira kutsvaka zano rwenyanzvi vasati kudzidza nauli.

Voga of abdominal tsandanyama

Chii muitiro Nauli waivako unyanzvi? Ungadzidzei? tsandanyama of abdominal mhango kutenderera nzira chinonziwo voga pakati mudumbu, nekuti zvakakodzera chokubvisa tsandanyama, kuvaunganidza kana dzinoburitsa. At kukura vanofanira kutevera zano ane weyoga mudzidzisi ruzivo. Chiitwa ichi chinogona kuitwa nokugara chinzvimbo, uye akamiswa, asi vadzidzi vanofanira kutanga akamiswa, nemakumbo ako kunze ari chinhambwe masendimita anenge 30 kubva mumwe kuti vave hwakasimba yakagadzikana chinzvimbo. Voga pakati abdominal tsandanyama ndiyo chete zvinogoneka anenge Vacuum nzvimbo, saka imi exhale nechisimba vanofanira muromo wako uye wira pasi, kuti vauye vose mhepo kubva mudumbu. Muscle sangano Kutenderera zvakawanda yepamusoro uye chakaoma tsika. Zvaakanga pakugona Nzira iri wakarurama nzvimbo, unogona kuedza kuzviita panzvimbo nokugara chinzvimbo.

Kana kuita Nauli? waivako chidobi

Ungadzidzei? Nzira kunobva pamusoro pokumuka optimum maitikiro uye nguva tsika. Sezvo pane chakanaka masaja zvose zvomukati, zviitwa izvi achava kunobatsirawo netsvo uye chiropa, dundira uye Urinary turakiti, rwatata uye nenduru dundira, prostate kana ovaries, uyewo nhengo dzokubereka nadzo. Massaging matanho pamusoro zvomudumbu maitiro uye ane muviri zvainoita dzose tsika, uye kunotadzisa nezvinetso kupatira. Nauli inokurudzirwa vanhu vane chirwere cheshuga. Kusimba chinobatsira Basa kushandiswa kwemichina vakadzi vane matambudziko gynecological - kubva kumwedzi zvirwere uye marwadzo panguva yekutevera matambudziko pamwe ovaries uye dumbu. Uyezve, kurovedza vanachandagwinyira kufema kwakadaro kupisa zvakawandisa mafuta pamusoro mudumbu.

Advice uye rubatsiro

Kana zvakadaro dzakaoma Nauli chaitwa unyanzvi? Ungadzidzei? Kuvhiringidzwa achava akanaka chete kana kuita zvose zvakanaka. The yose Pfungwa haisi kuita zvose rokutsanya, tinofanira accustom iwe kuzviita zvishoma nezvishoma, zviri zvikuru rikurumidze uye kubatsira nhengo. Mukutanga kukura anogona kubatsira sangano iri abdominal tsandanyama, zvinofamba hudyu yako denderedzwa. Gare gare, kana unyanzvi ari zvakawanda kana zvishoma nyanzvi, unogona kuedza kuita zviitwa chete abdominal netsandanyama. Panguva kana mushure netsika, unogona kunzwa uchida urinate. Izvi zvakakwana kuipa, zvinoreva kuti muitiro yokuchenesa uye kuporeswa akatanga. Ko nauli chete usina chawadya kana pashure 5 maawa pashure kudya, zvimwe zvinogona kukonzera marwadzo, kusagadzikana. Kana chikosoro kana nezvinetso huro uye kufema vanofanira kurega chiitwa. Izvi tsika mazhinji inofanira Zvakanakisa aitwe kana munhu zvachose utano. Kana paine mubvunzo, tinofanira kutsvaka zano zvokurapa uye kubvunza mudzidzisi wavo yoga kuti. Tsika zvirokwazvo haana pachii varwere chomwoyo uye vanhu vachitambura kubva neBP, colitis, maronda, kenza bowel, manyoka, heniya kana matombo munduru dundira kana neitsvo.

Yoga - sayenzi upenyu hwakanaka

Unyanzvi yoga inosanganisira zvose zvinobatanidzwa mumuviri uye mupfungwa utano mune mumuviri, mupfungwa, magariro uye pakunamata mumatunhu. Shoko "yoga" rinoreva "kubatana", isu anoreva mubatanidzwa pasi nokudenga muviri, mweya uye pakupedzisira chokwadi. Mumwe zvemberi tsika ndiye Nauli. Chidobi ndiko kudzidza mitemo unyanzvi - mibvunzo yose iyi zvinoda rondedzero. Saka nauli - munhu masaja of mudumbu. Chinhu Sanskrit Shoko rakabva mudzi 'Nala' kana 'Nali', izvo zvinoreva kuti tubular mudziyo, tsinga kana tsinga kwemuviri, kana negomba tsanga hunde. Zvinofadza kuziva kuti Sanskrit shoko 'nau' rinoreva ngarava, uye chokwadi, kana magadzirirwo rinozadziswa, sangano iri abdominal tsandanyama nowenyika kumhanya mafungu mugungwa, zvakadai sezviya vakasikwa muchikepe. Nauli - muitiro kunosanganisira nevamwe kuti rectus tsandanyama. Kutenderera nerimwe panguva iyoyo ine zita yayo uye anoita basa chairo kwacho mumuviri.

Nauli mukati

Rectus abdominis chinomiririrwa mbiri refu wehunyambiri tsandanyama riri pamberi mudumbu, izvo vatiitire kubva pakati pechipfuva pedyo diaphragm kune pubic pfupa. Panguva unyanzvi vanogona kushandiswa kwokunze obliques. First nauli tsika nemaoko pamusoro pezvidya chete pamusoro pamabvi hwakakungwa uye muviri mberi. Sezvo unyanzvi kuvandudza, dzaungadzidzire dzimwe nzvimbo, zvakawanda twasu chinzvimbo, nemaoko akaisa pamusoro muhudyu. Heuno chinyakare unyanzvi nokuita Nauli.

How kudzidza Tragaki, neti, kalabhati, dhauti uye nedzimwe nzira yoga?

Pindura sezvinotevera: kubva nyore kusvika zvakaoma. Asi zvakaoma munyaya Nauli unongotaura unyanzvi. Sei kudzidza Kapalabhati, neti, pranayama nezvimwe mitoo yakadai yoga? First Inoziva agnisara, panguva iyo pave kukwanisa kudzora tsandanyama ari mudumbu. Vamwe nzira chingadzidzwa papera. Vaiona zvemberi nzira uye dhauti Basti, avanotarisira kunzwisisa pashure pemakore makumi maviri. Basti ndiye nokuchenesa muura uchishandisa enema chaiyo kwakavakirwa uchi kana kofi. Kapalabhati afanane kurovedza kufema, iri nyore, uye zvinotora shoma nguva. Tragaki - a pedyo richiona upi chinhu, unyanzvi ichi nechinangwa kuvandudzika ziso uye kubvisa mupfungwa makakatanwa. Kazhinji chinangwa kufungisisa ndiyo inopisa mwenje. nzira dzakawanda vanonetsa kuti beginners, saka jooga haisi varumbidzwa kuita navo pasina kugadzirira uye murayiridzi ane ruzivo.

Nauli - chiitwa of dzekare hatha jooga kuti kashoma achidzidzisa muzvikoro yoga, sezvazvakanyorwa vaiona zvakaoma. Appliances majana tsandanyama chingadzidzwa chete nokutsungirira uye murefu. Kazhinji, zvinotora inenge 3 months okudzidziswa dzose kuti kudzidza kutanga yakanakisisa tsika. Batsirwa nokushandisa unyanzvi izvi zvakaoma kuona. Mushure Kufema mwoyo kunotanga kupomba ropa nokukurumidza kumhanya, uye rudzi Kurovedza muviri muviri. Panguva ino hombe okisijeni iri pauri, inosimudzira kuchaitwa uye kubviswa tsvina kubva mumuviri. Chimwe chakanakira kukuru Kupisa mafuta ari dambudziko nharaunda, kunyanya abdominal munharaunda.