Chirwere chega Yoga Therapy: Exercises

Kurarama hupenyu hwehupenyu, kunyanya kuderedza, kushandiswa kwebasa rekugara kwepanyama kana kutakura zvinorema kunowanzova nemigumisiro yakaipa pamutsipa kana shure. Munyaya iyi, kurwadziwa kunowanzoitika munharaunda yechiuno nemutsipa, kuita kuti titsvake mafungiro akanaka, anowedzera kuwedzera mamiriro acho ezvinhu. Yoga therapy yepemps inobatsira kugadzirisa dambudziko racho. Inoguma nei? Izvo zvinoitwa sei? Uye rinokwanisa here kubvisa zviratidzo zvinorwadza?

Nei yoga?

Yoga therapy yepemine uye cervical spine inozivikanwa kwenguva refu. Nhoroondo yekubva kwayo inodzokera kumashure ekare. Kubvira panguva yekare, yoga yakange iri chigadziro chakakwana mukurwisana kwezvibatano zvine utano, musana uye musumuloskeletal yose system.

Uye iyo yose ndeyokuti yoga inokurudzira kuwirirana kwemuviri, manzwiro uye simba rakakwana. Uye kana mushure mokunge mazadzisa izvi, munogona kubvisa kwete chete kuiswa kwechirasi, asiwo dzimwe zvirwere zve musculoskeletal system.

Chii chingawanikwa kuburikidza nemakirasi ega yoga?

Kana iwe uchitenda zvinyorwa zvekare zvejog, saka nekudzidzira nguva dzose iwe unogona kuwana nekuvandudza unyanzvi hwako hwepanyama. Somuenzaniso, vamwe vanhu vanoita yoga vakakwanisa kuwedzera kukura kwavo nemamiriyoni masendimita. Uye izvi ndezvokuti panguva yekurovedza vakashandisa zvakawanda zvekudzidzira zvinotarisirwa kutambanudza musana.

Vazhinji pamusana pega yoga vakaita hukuru hwekudzorera kudzoka, vakabvisa kukanganisa mune imwe nzira kana imwe, vakarasika kazhinji misoro, vanowanzoita kupemha uye manzwiro ehurumende. Kuti vaite izvi zvose vakabatsirwa ne yoga therapy. Mutsipa wakagadzikana uye kudzorerwa kwekufamba kwezvisungo - izvi hazvisi izvo zvinoita kuti utange kuita maitiro ekurapa uye utano hwemagariro mumba?

Munguva yekurapa, zvinhu zvehumwe pachechi inoshanduka

Kubvira pane zvesayenzi zvemaonero, yoga therapy yepamusoro ndeyezvinetso zvakaoma biomechanical. Muchiitiko chemabasa ezuva nezuva, munhu anenge achiita yoga haasi kungoita kuchinja kwemuviri wose, asiwo anosimbisa musero wekromset, nokudaro achichinja hutano hwake huri nani kuti huve nani. Mutsara wake unosimbiswa uye wakanatswa, uye, nokudaro, kutenderera kweketani kunotangwa, inotarisirwa kuhuwandu hwekuvandudza kwehupenyu hwose. Saka, kune kusimbiswa kwemagadzirirwo emagetsi uye endocrine system.

Uyezve, chirongwa cheyogi chinowedzera kupararira kweropa. Uye izvi zvinoreva kuti pane kuvandudzwa kwekugovera oxygen kune nhengo dzako uye maviri. Inofanirwawo kutendwa kuti asanas akawanda, anosanganisira musana wepine yoga therapy, anotarisirwa kuvandudza maitiro epfungwa.

Ndezvipi zvirwere uye matambudziko anonzi yoga therapy anoponesa?

Nenzira yakarurama, nyanzvi yegaga inorapwa inobatsira kubvisa zvinetso zvehutano zvinotevera:

• Scoliosis.
• Munyu inopa.
• Trouble with joints.
• Typhozov.
• Osteochondrosis ye thoracic, cervical uye lumbar nzvimbo.
• Kushungurudzika kwekutsvaga kwekusiyana kwakasiyana.
• Zvirwere zvekutya uye yemwoyo.
• Vegetosovascular dystonia.
• Tachycardia.
• Varicose vevine, uyewo zvirwere zvakawanda zvemuviri.

Zvose izvi zvinetso zvinobatsira kugadzirisa unyanzvi hwakasarudzwa yegaga therapy yepona. Kuitwa kwakagadzirirwa kutarisana nezvinetso zvose izvi uyewo kurapa pachako kunosarudzwa mumwe nomumwe.

Kukohwa kune vadzidzisi pa yoga therapy kana kuti kurapwa kwakasununguka pamba: chii chiri nani?

Pasinei nezvose zvinobatsira zvegaga, zvakakosha kuita chimwe chiitiko chezviito zvinotarisirwa kubvisa zviratidzo zvinorwadza uye kupa husimba hunosimbisa kusimba pasi pehutungamiri hwevadzidzisi kana yegaga therapists.

Chinhu ichocho ndechekuti mhando dzose uye rudzi rwechirwere kana dambudziko rinonyanya kukwana. Uye izvi zvinoreva kuti vhidhiyo yakawanda ine mhedziso shoma haikodzeri munhu wese anofarira yoga therapy mune imwe nzira kana imwe. Healthy spine - iyi inokurudzira zvikuru, ichikubvumira kuedza zvakanakisisa. Zvisinei, izvi hazvikwanisi kuwanikwa musati tamboonana nevanachiremba uye vadzidzisi vezvidzidzo mu yoga therapy. Vachawana sarudzo yezvidzidzo, zvakakodzera pane yako chaiyo.

Yoga therapy murayiridzi Tatyana Dudina: mutemo wekurapa uye mhinduro

Mumwe wevarayiridzi, vabhogi, kupa mazano uye mazano pamusoro pevhidhiyo, ndiTatiana Dudina. "Yoga therapy, hutano hwakanaka naTatyana Dudina!" Iyi ndiyo zita regurogiramu iyo murayiridzi uye mushandi anotungamirira. Uyu mukadzi akanaka uye akachengetedzeka akadzidzira yoga kwemakore anopfuura gumi, uye kwemakore mana apfuura ave achiita basa rerapi uye anobatsira vanhu.

Muchikwata cheTatiana mashoma mashomanana okutanga, ayo anotaura pamusoro pezvibatsiro zvezviito zvakasiyana-siyana zvegaga. Uye, zvechokwadi, chinonyanya kukosha chiri pavhidhiyo yakabhadharwa, yakawanda iyo yakagadzirirwa kusunungura marwadzo ekudzokera shure, kurapa osteochondrosis nedzimwe zvirwere. Mudzidzisi weDudin anopa kuvatenga zvose. "Yoga therapy: utano hwakanaka" - imwe yevideo-manuals. Uyewo, murayiridzi ane mamwe mavhidhiyo, somuenzaniso, "Nzira yakakurumidza kubvisa marwadzo ekudzokera shure", "Yoga therapy nokuda kwekutambudzika shure kune vakwegura", "Yoga therapy kumarwadzo kumashure pasina kushungurudzwa pamabvi" nevamwe vazhinji.

Pakati pemishumo yakawanda yevashandisi, haugoni kuwana tsika, asi zvakare. Somuenzaniso, vamwe vavo vanoti, maererano nevhidhiyo, vakakwanisa kubvisa zvishoma zviratidzo zvinorwadza mumutsipa uye lumbar nzvimbo. Vakawanda vakasarudza chiitiko chinonakidza chekuratidzwa kwemashoko uye kuve nyore kwezvidzidzo.

Murayiridzi Artem Frolov: "Yoga therapy yemukona. Traction Technology »

Mumwe murayiridzi, uyo asina kufanana neaimbopfuura haatauri kutenga mabhidhiyo ake, uye anopa mazano ake pachena, ndiye Artem Frolov.

Mu blog yake, anobhadhara zvikuru pfungwa yakadai se "traction". Inoratidza kukanganisa kwomuviri wakakuvadzwa kana kurwara kuburikidza nesimba rinopesana. Sezvo simba iri rinogona kushandiswa mitoro inokosha uye uremu hwomunhu.

Pasi pesimba remasimba ose aya, mubhuku remunyori, kutambanudza uye kutarisa kwemutsana kunoitika. Panguva imwe chete, zvose zvidzidzo izvo murayiridzi anopa kuita ndezvakawanda zvebasa rekumba uye hazvirevi midziyo chaiyo. Ndiwo maitiro omushonga wega yoga mushonga anobata, maererano nemunyori. Frolov anorondedzera zvakajeka zvakasiyana-siyana zvakasiyana zveasanaanas zvinotarisirwa kubvisa marwadzo kumashure, chiuno nemutsipa. Ngationgororei dzimwe dzadzo.

Ita zvekuita kuti uchinatsire kugadzirisa uye kubvisa zviratidzo zvinorwadza maererano nehuwandu hweFrolov

Chimwe chezviito zvinoratidzwa nemunyori i "hafu-marble" kana "Ardha bhujangasana." Zvinotendwa kuti zvinoita kuti zvikwanisike kusimbisa zvikamu zve thoracic uye zvinyorwa. Izvo zvinoitwa sezvinotevera:

• Dhiyabhorosi akarara pasi kuitira kuti dumbu rake rirembedze pasi, uye musana wake unokwira kumusoro kwemuviri wose.
• Zvadaro, isa maoko ako zvakajeka pasi pemapfudzi uye usimudze chikamu chepamusoro chedu, uchizendamira pamakumbo nemaoko (pamwe nechopasi iwe unobata chete nhengo dzemo pasi).
• Musoro unofungidzirwa sekuenderera mberi kwemupaka (hauna kutenderera zvakare uye unoramba uri pamwero wakafanana nechemberi).

Zvadaro, unoda kusunungura maoko ako kubva pasi (asi iwe haugoni kuvabvisa, sezvinoitwa mu "Sphinx" pose) uye panguva imwe chete unozvikwidza mberi. Izvi zvinofanira kupa pfungwa yokuti unoda kudhonza muviri wako wezasi pasi nepasi nemaoko ako.

Pasinei nekunyanya kwechikwata ichi, hazvisi nyore kuitakura. Maererano nevashandi, munguva yekurovedza zvakanyanya kuoma kutambanudza uye panguva imwechete kugara munzvimbo. Panguva imwechete iyo inoshanda zvikuru yoga therapy. Iyo lumbosacral inowanikwa mumabasa aya zvechokwadi inodzosera uye hainyanyi kuderedza. Kuita kwakadaro kunofanira kudzokororwa kaviri pane imwe nguva, kuwedzerwa nguva yekukurumidza mu pose muzvikamu. Inotanga nemasekondi mashanu kusvika ku10, zvishoma nezvishoma zvinounza kusvika pa25-30 kana kupfuura mamwe masekondi.

Dzidzirai kurapwa kwemudzimai

Kusimbisa chikamu chemuviri wechidiki, unogona kuita muviri unoshandiswa kubva pakumira kana kugara. Kuti uite, iwe unoda bhari chaiyo ye yoga kana fist. Yakaitwa seizvi:

• Kubva kumire kana kugara pasi, chibhakera kana brick yakakosha ye yoga inomuka.
• Iyo inopindirana zvakajeka pasi pechiganda.
• Zvadaro, unotanga kuomesa chigunha chako nebhokisi kana bhitina.

Ichi chiitiko chinogona kudzokororwa kwe10-15 mara 2-3 nzira. Sezvaunogona kuona, zvose izvi zvinodzidziswa zvinosanganiswa mune chinhu chakadai sepalinal yoga therapy. Kudzidziswa mune aya asanas haina kusanganisira chero unyanzvi hunokosha. Chimwe chinhu ndechokuti ivo vanofanira kuitwa pamberi pegirazi kana pasi pekutarisa kwemugadziri.

Ko murayiridzi anobatsira sei mukurapa yegaga?

Kurapa kwekamberi, kervical uye sacral kugoverwa kunotarisa kuvapo kweanosangana neruzivo rwega yoga kana murayiridzi. Chii icho? Chokutanga, sezvatareva pakutanga, zvichienderana nehuwandu hwako, huchabatsira kugadzira tsika yakakodzera. Chechipiri, ndiye murayiridzi anogona kutarisa kubva kune rumwe rutivi uye agadzirisa chinzvimbo chemuviri kana achiita mamwe marudzi easanas. Uye, pakupedzisira, murasi wega yoga ndiye mubatsiri wako wakanakisisa, uyo achakwanisa kuwedzera mutoro uye kuutarisa kune nzira yakarurama.

Mienzaniso yezvidzidzo pamwe chete nemudzidzisi

Semuenzaniso, kune zvinetso nebazi re lumbar, muongorori ari pasi pasi mu "Pose yeChicheche" uye anotambanudzira maoko ake mberi. Musoro unobva waburuka. Mubatsiri kana murayiridzi anonamatira pasi, anoisa chikwande pa sacrum uye anonyatsomanikidza. Icho chisarudzo chimwechete chinoteverwa, asi mukududzirwa kwakasiyana. Saka, mushandi anoramba ari munzvimbo yekare, uye muongorori weogi anonyatsogara pasi munharaunda yechiparari uye anoita kuti awedzere kudzvinyirirwa kumusana pamusana pekutsinhanisa zvishoma kwehutano hwake munzvimbo inooma.

Sezvaunogona kuona, zvinonyanya kufadza uye zvinobudirira nemudzidzisi kuita zvidzidzo. Asi zvakadini kana zvisiri zvechokwadi?

Ungadzidzira sei yoga usina murayiridzi?

Izvo zvinogona kuitika kuti muguta rako pane kungova hakuna nyanzvi dzakadzidza mumunda we yoga therapy. Mumamiriro ezvinhu akadaro, iwe unogona kugara uchitsvaka rubatsiro kubva kune vane ruzivo rwezvechirongwa chekurapa uye dzimwe nyanzvi dzinokukurudzira iwe kudzidzira kunoshanda zvakakunakira iwe. Uyezve, zvinonzwisisika kuita zvizere zvakasimbisa kusimbiswa kunatsiridza kubatanidza, kuwedzera kwepamusoro. Semuenzaniso, imwe yeizvi nzvimbo ndiyo nzvimbo yebhadharo. Inobviswa kubva pachigaro pamabvi uye pamaoko. Ipapo, simudza rutsoka rworudyi uye ruoko rwakatarisana. Bata munzvimbo iyi kwemaminitsi 10-15, uye ipapo shanduka gumbo rako noruoko.

Chirongwa chakanaka chekuti lumbar uye cervical department "Cat". Izvo zvinourawa zvakare kubva pane chinzvimbo pazvinhu zvina. Zvisinei, inofanira kubatanidzwa nekufema. Pakuzora-musoro unokwira, uye chiuno chinonamatira. Pamusoro pemhepo yakanyanyisa inokurudzirwa kubvarura mushure (saka ngatye makate). Dzokorora iyo inofanira kuva 10-15 kaviri.

Nekufananidza, chiito "Kati inotarisa muswe wayo" inoitwa. Kutanga iwe unoshandura musoro wako kurudyi uye wotarisa kumashure, uye ipapo panguva imwe chete unotenderera mapepa mumuganhu wakafanana. Izvo zvakaitwa zvinodzokorwa neimwe nzira. Ichi chiito chinogona kuitwa 5-10 mara kune rumwe rutivi.

Iroga yerapi iyo inobatsira mukuda kurasikirwa nemutoro here?

Vakadzi vazhinji vanoshamisika kuti: "Ndingaita here kuora muviri kubva ku yoga therapy?" Maererano nevadzidzisi vane ruzivo, izvi zvinogona kuitwa kana iwe uchibatanidza maitiro anokosha emusana uye, somuenzaniso, zvimwe kuwedzera musimba wepepanhau.

Chimwe chezvidzidzo zvakadaro chinonzi sekare chinonzi "Naukasana". Kuti uite izvi, iwe unofanira kugara pasi, tambanudza makumbo ako, uye ipapo, unoda kusimudza makumbo ako nekugadzirisa pazinga re 45º. Mushure meizvi, simbisai kumakumbo nemaoko enyu uye muvhare kwemasekondi 10-15. Nekurashikirwa nekuenzanisa, iwe unogona kuisa maoko ako pasi pasi nekusimbisa paminwe yako.

Mune shoko, kana iwe une matambudziko nemusana wako, ichi hachisi chikonzero chekuora mwoyo uye kuora mwoyo. Kugadzirisa dambudziko uye kuderedza kunzwa kunorwadza kuchakubatsira iwe unobatsira muviri wose wega yoga. Yeuka kuti paunenge uchiita asanasana woga, ita zvose zvaunofamba zvishoma nezvishoma, uye nyatsoongorora zvose zvinonzwa.