Yoga: Morning dzakaoma nokuti beginners. Yechiitwa uye kurumbidza

Yoga - kutaridza mangwanani, masikati kana manheru, haisi chete mhando mutambo. Kutaura zvazviri, ndiro yekare Indian uzivi, kuramba kudzora muviri, pfungwa uye mweya. All zvitatu yenhengo izvi pave kubudirira zvinoenderana uye kuvhenekerwa, izvo zvakaoma kuita neimwe nzira.

zvakanakira weyoga

Vakawanda vakafunga pamusoro mubvunzo kuti kana rinobatsira jooga kumba? Morning kunzwisisa ane zvakawanda zvakanaka, chikuru iyo dziri pasi apa:

1. The muviri achava simba, utano, wana kunzwisisa. Pashure kugara makirasi mumwe munhu anzwe kuchinja, vakakoniwa kuzadzisa pamberi. Kana Yoga tsandanyama nemarunda kuwedzera kwakavharwa nenyama uye kubvumira kuti gwamba iri pose kuti mwedzi kare zvaiita sezvisingaiti.
2. Unovimbisa kuzvivaraidza. The pfungwa dzaserera, zvose zvisingakoshi uye zvinovhiringidza pfungwa siya. Mushure muzvirongwa shoma muviri rinova husingakwanisi kushushikana uye chero zviwane.

How kutanga makirasi

Yoga - the kuekisesaiza mangwanani kuti haafaniri kupedza mari iri midziyo. Kuti aite basa, iwe chete vanoda wakasununguka nguvo zvishoma nezvishoma mumatope pamusoro. The kamuri zvinofanira kusarudzwa yakakura, pamwe tembiricha kupfuura yakakodzera. Special mumhanzi nokuti zvidzidzo kukubatsira kufaranuka uye kubvisa musoro zvisingakoshi pfungwa dzose.

Kurovedza nokuda beginners

Yoga (mangwanani dzakaoma nokuti beginners) Zvakakodzera kuti mumwe munhu. Kana kuita zvinhu muviri, yakanaka nokuchengeta uye nesimba havazosiyi yose zuva. Uye kunyange kusingafadzi nhau vachatorwa zviri nyore uye pasina yaiparadza.

Unonyanya nyore yoga, mangwanani kana manheru zvakaoma ane 4 kurovedza, izvo zvichava zvakakwana kuwana mhinduro yokutanga yakanaka:

1. Akamira dzenyu patsoka papfudzi-upamhi oga, tsoka uye mutumbi ndiwedzere mune rimwe divi. Zvadaro mutumbi zvaivapowo pasi uye maoko unoratidzwa mberi.
2. Zvakare, mira nzvimbo, asi makumbo zvishoma vakwanise voga. Hands pasi zvikuru pasi. Musoro unofanira kusvika pasi uye coccyx - kumusoro.
3. Munguva yapfuura nzvimbo rutsoka vari zvayaitenderera paguyo uye kunze maoko vanomutswa (kunogona kufanana nomumwe kana batanidza pomuchindwe). Ipapo makumbo vakatsunga pamabvi, kwete akotama kuti paumbwe yakarurama angled.
4. Kwokupedzisira mamiriro - kuzvivaraidza. Kuti aite izvi, unongofanira kuva pasi pasi, pova muviri wose yakarurama chinjikira mutsetse, uye kuzorora kwemaminitsi 3.

kurovedza kufema

Kufema Yoga - Morning zvakaoma nokuda beginners, izvo zvichatibatsira vagadze chokuita yavo kuziva. Mushure vadzidze kuziva womukati, mumwe munhu achakwanisa kudzora pfungwa uye kuramba akadzikama zvinokangaidza.

1. Kucheneswa. Chimire sandara chinzvimbo, anofanira kutora befu achibatsirwa mhuno, uye ipapo, unoratidza chiso wakafara achinyemwerera, exhale achishandisa muromo mu zvikamu zviduku.
2. Nokuti pokumuka mavhoti. In chete nzvimbo kubudikidza mhino kufema, uye ipapo kuburikidza mhami-muromo - unopinza uye nokukurumidza nedzinovengwa.
3. Morning. Kufema Yoga - kutaridza mangwanani atiitirewo. chiitwa kubvisa nehope. Kuti aite izvi, flat pabonde, kufadza munomimina netsandanyama. Achifumira pamusoro zvigunwe ake, ita befu, uye pashure 3-4 nemasekonzi, rikabatwa zvakare netsoka - zvizere nedzinovengwa.

Evening kunzwisisa

Yekushandisa mangwanani yakaoma yoga kuti vanhu vanogona kuva ne nezvechisarudzo manheru. Zvinonzi kazhinji pabonde vakasimba ndivo usimbe kuita chinhu ari mangwanani. Zviitwa vari nyore, saka vanokwanisa kuita nyore neimwe.

1. Vamire kururamiswa, pamwe musana ako uye zvakaenzana akatambanudza maoko ake, iwe unofanira zvishoma nezvishoma Vanokunga makumbo, sokunge akagara pasi pachigaro. Tinofanira kuedza kuomerera panzvimbo iyi masekondi anenge 30, vadzokorora zvakare pashure 10-20 seconds.
2. Ndakagara pasi, tsoka vari zvabatanidzwa, uye mabvi vari akatunhidzwa. Tichibatsirwa maoko dzinofanira kudzikiswa shure pasi, pasina kuva kutora tsoka dzake kubvisa pasi. Kunyepa akataura miniti, uye vadzokorora 4-5 nguva.
3. Kutanga chinzvimbo - amire, tsoka pamafudzi upamhi voga. Hands vakarambana mumaoko, tsoka anoposhwa muna rimwe divi, uye rimwe gumbo ndeyokubvisa kusvikira kurudyi yorusvingo. Zvadaro rimwe ruoko inowira pasi, uye wechipiri anofanira kutumwa zvakajeka kumusoro. Dzokorora chiitwa inofanira kuva 5-6 nguva.

Hatha Yoga

Morning yakatarwa hatha weyoga vasikana vakawanda. Pashure pezvose, zviitwa izvi kutanga mukana wokushandiswa, kwakapa kuti zuva inouya uye kupa manzwiro akanaka.

Vanhu vazhinji pakarepo edza kuedza pachavo pamusoro zvakaoma muviri, ndiro chikanganiso. Kutanga vazive pachavo pamwe zvakaoma nokuda beginners, uyewo tsvaka mamwe mashoko panyaya iyi fomu yoga.

mitemo inokosha

Danho rokutanga nderokuwana kubva pazera ripi makirasi zvichabatsira:

• Vana vaduku vakawanda vanoda mhepo yakachena uye zvavaisiita vanofamba mupaki;
• Makore 6-vane vana vane makore angatanga kudzidzisa mwana wako kuti kufema zvakanaka uye edza nyore weyoga kurovedza;
• makore 10 okuberekwa anobvumirwa kuzorora ari lotus nzvimbo;
• mumakore 17 ndiyo nguva kutanga kukudziridza akaoma kunofambira mberi uye simba muviri, uye kudzora ake kufema pachake;
• makore 40 okuberekwa vanofanira kugara kudzidzira unyanzvi uye kuvandudza kwavari asi pashure kuchinja zviri kuwedzera tsika Yoga ndiyo yakanakisisa kuwedzera famba;
• pashure pemakore 50, mwero ndiko kwakanaka kuderedza, asi kwete kurega basa.

Vakadzi ndivo jooga admirers uye funga izvozvo nzira yakanakisisa mutambo uye kutandara, asi pane dzimwe zvausingakwanisi kwavari:

• panguva yekutevera ari zvaisambobvumirwa kuita kurovedza zvachose pasi, zviri nani kuti kutsiva kufema makirasi;
• beginners vanofanira pachinzvimbo simba zvinoriumba kazhinji kufamba yakachena mhepo kana kushandisa pool;
• mumazuva pamuviri okutanga anobvumirwa kuita zvakakwana ose asanas, asi vasati zvakanaka kunoona chiremba;
• pashure pokuberekwa (vaviri kwemwedzi vokutanga) hakubvumidzwi kuita, uye mushure yapfuura nguva kutanga kuita zviitwa zvinofanira kuva zvikuru nyore.

Kuwedzera zvokungwarira izvi, unofanirawo kuziva chii zvinonakisa (varume nevakadzi) muganhu iri yoga. Morning zvakaoma nokuti slimming uye runako chokwadi kupa zvokuti ichava kuoneka zvakanaka nokukurumidza. Asi haugoni overdo nayo, kuzadzisa zvinodiwa chinangwa nokukurumidza.

Simple mitemo vanofanira kuita chimwe nechimwe:

• Shure kwenguva refu ari kupisa hauna varumbidzwa kuita;
• vanhu vane matambudziko vane BP kana kumwoyo havagoni kuita basa pasina kubvunza chiremba wako;
• sangana mitambo wandei, nokuzviita. panguva imwecheteyo, hakubvumidzwi;
• pamberi kugara vertigo kurovedza pamwe tilted musoro pasi kuti kutsiviwa akasendamira mberi.

kudzidza

Power Yoga (mangwanani yakaoma) kunoda shoma kugadzirira pamberi pekirasi. Chokutanga, tinofanira kuteerera mbatya (izvo zvinofanira kuva akasununguka, kuti varege kungatadzisa nemasangano) uye shangu (kana zvichiita, zvakanaka kuti kubata pasina shangu). Uyezve, pane zvishomanana mitemo nyore:

• maminitsi 20 asati Workout haangazorori okushamisira achisimbisa suihku;
• akakodzera nguva jooga - 5-6 o'clock mangwanani;
• Unobuda usina chawadya hakuna kufanira, asi pakati pokudya uye muviri anofanira kanenge 2 maawa;
• kunze muviri chichaitwa zviri nyore uye akadzikama panze marongero kuchabatsira kuti pfungwa.

Five kunosimbisa asanas

Kuziva dzinokosha mitemo uye vanorumbidza, unogona kutanga kuita zviitwa. Vashanu yakanakisisa asanas acharatidza chii weyoga chaihwo. Complex (mangwanani) haatarisiri okuwedzera michina.

1. Asana Tarudasana (ruoko kurukiswa). Rinoitwa akamiswa, mumwe gumbo riri zvakanyatsobatana kumativi nomumwe (kuitira kuti minwe vakanga vari gastrocnemius tsandanyama). Zvakanyatsobatana maoko ari pachipfuva pamwero kubatanidza muchanza. Pashure 20 masekonzi pachinzvimbo vanofanira pfupi yokumbozorora uye kudzokorora, kuchinja kutungamirirwa tsoka uye maoko Achitsaudzira.
2. Asana Vrikshasana (muti pozi). In hunyambiri chinzvimbo norutsoka rimwe gumbo anoiswa pamusoro pebvi wechipiri, maoko uye vakasimudza zvichikwira, unobva emichindwe. The muti Makogon inokurudzirwa kuva mumasekonzi dzinenge 20, wozoshandura makumbo.
3. Asana Virabhadrasana (bellicose mamiriro). Vamire kururamiswa, simudza mumwe shure gumbo, pova yakarurama mutsetse nomuviri, uye wechipiri gumbo - perpendicular. Hands yareba mberi uye kuvavamba mumwe. Balance inofanira kuchengetwa masekondi anenge 30, wozoshandura makumbo.
4. Asana Ardha matsiendrasana (nokuvhiringidza muzongoza). Agere nhoo, rimwe gumbo hwakakungwa uye yakadzurwa kuti muviri (ibvi uye chitsitsinho pasi), uye wechipiri gumbo, akatsivama kuruoko rworudyi yorusvingo, kuisa rutsoka seri ibvi akasungirirwa. Muviri vakamonyanisa nechemuchiuno. Panzvimbo ino, akabvumira kuzorora zvishoma.
5. Asana Gomukhasana ( "mhou musoro"). Mumwe ruoko akamutswa Achinanga akatsivama panguva kugokora zvokuti muchanza kanyama pamapfudzi mashizha. The ruoko wechipiri anoita zvakafanana nechiito, chete kubva pasi, anoburukira, akatsivama panguva kugokora. Ipapo minwe maoko vose vari kuroorana. Kana iwe kuita zvinofanira kuramba musana ako (regai slouch uye regai sag). Total zvinogoneka kuomerera panzvimbo iyi masekonzi anenge 20, zvinozoita kuchinja maoko.