Zochita zochokera ku yoga kukweza mawu ndi maganizo

Ambiri amanyalanyaza yoga, pokhulupirira kuti kuti uchite izo muyenera kukhala ndi thupi losinthasintha. Zolakwitsa izi mwina zouziridwa ndi zithunzi za anthu omwe amapanga asanas. Kawirikawiri zithunzi izi zimasonyeza anthu amene akhala akuchita yoga kwa zaka zambiri ndipo matupi awo akhala okonzeka komanso osasintha. Koma n'zosatheka kumvetsetsa kuchokera ku zithunzi izi nthawi yomwe iwo adagwiritsira ntchito, kuti thupi lawo likhale lofanana. Choncho, pakuyang'ana pazithunzi, munthu ayenera kuyesa kumbali ina: mawonekedwe okongola ndi thupi losinthasintha ndi ulendo wautali. Ndipo monga ulendo uliwonse, uli ndi chiyambi chake, chomwe kwenikweni, ndicho chiyambi pomwe timayambira, kufuna kusintha chinachake mwa ife eni ndi miyoyo yathu. Ndi lingaliro ili, aliyense wa ife nthawi zambiri amayamba kuchita asanas. Maphunziro a Yoga ndi abwino kwa munthu aliyense, ndipo ngakhale munthu amene thupi lake silikusiyana ndi kusintha ndi chisomo. Ntchito yofunika kwa onse ogwira ntchito ndi kufufuza umodzi pakati pa mzimu ndi thupi. Osati kokha kukhala ngati pulasitiki monga msungwana wochokera pa chithunzi cha Pablo Picasso. Chinthu chachikulu ndicho kudziwitsa nokha ndi momwe mumatsatira. Zochita kuchokera ku yoga kukweza mawu ndi maganizo akuthandizani.

Ubwino umachokera mkati

Ngakhale munthu wokongola kwambiri samawoneka wokongola ngati akwiya, amakhumudwa kapena amakhala wovuta. Yoga imatiphunzitsa kupumula, kumathandiza kuthetsa mavuto a tsiku ndi tsiku ndikuwonetsa njira yodzidziwira tokha. Podziwa kudzidzidzimutsa, timakhala osinthasintha komanso osasinthasintha - njira iliyonse yatsopano imakhala yosavuta, msana umawongolera, motero khungu limakhala ndi zakudya zabwino komanso limawoneka bwino komanso ngati lowala kuchokera mkati. Thupi limayamba kukongola.

Kupita kupyola malire a chidziwitso

Tinabadwira ndi malingaliro oyera ndi moyo wowala, popanda tsankho ndi zochitika zina. Pamene akukula, tinafunika kuthana ndi zovuta ndi kukhala ndi zizolowezi zovulaza - zomwe zinkawonetsedwa pa thupi lathu. Pansi pa zovuta za mavutowa, mapewa adagwedezeka, msana ukuganiza kuti sikunjira, ubongo umakhala wodzaza ndi mavuto, zomwe zimapangitsa kuti zikhale zovuta kuti mukhale osangalala. Kuchita yoga kumawoneka, timadzikakamiza kuti tipeze mgwirizano. Izi zimatithandiza kumvetsetsa zokhumba zathu, kumvetsetsa maganizo athu ku dziko lozungulira ndi kupanga chisankho choyenera. Kawirikawiri anthu amabwera ku magulu a yoga ndi ziyembekezo zina zomwe angakwanitse kuchita pogwiritsa ntchito asanas nthawi zonse. Ndi zopanda pake kunena, koma anthu ambiri amachitira chithunzi pamanja awo ngati chinachake chachinyamata. Mwinamwake iwo amagwiritsidwa ntchito kuchita zinthu zoterozo 20, 30. Zaka 40 zapitazo, koma mwina sanaganizepo kuti adzayenera kubwerezanso. Nthaŵi zina, zinthu monga, monga kukula, zikhoza kuonedwa kuti ndi zotsutsana ndi zomwezo. Ndipo nthawi zina kukula kofanana, ntchentche, kukhoza kuwonetsa mtundu wina wa kuvulaza thupi pamene mukuchita asanas. Koma chifukwa chophunzitsidwa mosalekeza komanso molimbika ngakhale anthu apamwamba angathe kumaliza ntchito yawo. Choncho, yoga imasokoneza zikhulupiliro ndi zikhulupiliro zathu pa zofooka zathu ndi zolephera zathu. Timayamba kumvetsa kuti malire a mwayi wathu ndi ochulukirapo kuposa momwe tinaganizira, ndipo kuchokera pa izi timamva chimwemwe cha kubadwanso thupi, ngati kuti ndife obadwa kachiwiri. Zili ngati kuyang'ana momwe galu wathanzi waphunzirira kupanga malamulo atsopano. Ichi ndi chifukwa chake asana asanachite zinthu zofunika kwambiri komanso zamaganizo. Mwachidziwitso, kukondweretsa tsiku ndi tsiku kwa dongosolo la endocrine kumapangitsa kuti mukhale oyenerera. Mapeto ake amatenga mawu, imitsani. Ndipo zotsatira za psychotherapeutic ya yoga mwa iwo omwe amachita izo nthawi zonse, zimatsimikiziridwa mu moyo wa tsiku ndi tsiku. Otsatira a yoga adanena kuti amatha kuwonjezera malire awo.

Mpweya wa moyo

Ndikofunika kuti mukhalebe nokha ndikumvetsetsa nokha. Izi ndizo zomwe zimatithandiza ndi kutiteteza ku moyo wathu wonse. Ndipo mawonekedwe a thupi ndi chifaniziro cha zomwe tikuyimira. Chotsatira cha kudzidzimutsa kwathu kosalekeza, mwadzidzidzi, kosadziwika, komwe kumakhudza ma telefoni, ma circulation, ziwalo, mafupa, tendon ndi minofu. Cholinga chachikulu cha ufulu ndi kukhutira ndizo kunyalanyaza kukhulupirika kwa mzimu ndi thupi lathu. Kupuma kupuma (mu Chanskrit - Pranayama) ndi chimodzi mwa zinthu zazikulu za yoga. Kulamulira kutulutsa-kutuluka, timayang'anira malingaliro athu. Ichi ndi chida chimene timagwiritsa ntchito tikamagwira ntchito ndi prana (mufilosofi yachi India - mtundu wapadera wa moyo). Kulikonse kumene ife tiri, muzochitika zonse pali moyo, koma pali prana. "Pembedzani" m'Sanskrit amatanthawuza kusuntha, ndipo "pa" ndi kusintha kosasintha. Prana ali ngati magetsi, omwe alipo mwachilengedwe mu mitundu yonse yosaoneka ndi yosayembekezereka. Mphezi ikuwalira apa ndi apo, ndipo ife sitingakhoze kuwoneratu mwatsatanetsatane kumene izo zidzawombera mlengalenga nthawi yotsatira. Koma ngati tigwirizanitsa magetsi ku mawaya, ndiye kuti kayendetsedwe kake kadzakhala kotheka - pokhapokha tidzatha kuyisamalira. Foni ndi njira yomwe timasamutsira magetsi kuchokera pa tsamba A kufika pa B ndipo tingagwiritse ntchito mphamvu, mwachitsanzo, kuunikira nyumba ndi misewu. Timakhala monga chitsogozo chomwe prana ikuyenda, koma chowonadi n'chakuti mawayawa akhoza kupotozedwa, kuonongeka kapena kusweka. Mchitidwe wa yoga umatilola ife kubwezeretsa mphamvu ya moyo ku mawaya athu ndikulola mphamvu iyi kutuluka momasuka kachiwiri kudzera mu thupi.

Ndife zomwe timadya

Maonekedwe a chiwerengerocho amadalira chakudya chomwe timadya. Ndipo chimodzi mwa zifukwa zomwe zimakhudza izi ndi zakudya. Sindidzakuwuzani za masamba kapena momwe tiyenera kudya, koma ndikufuna ndikugawana zina zomwe ndapeza, makamaka za zakumwa zabwino. Mlungu uliwonse ndimapita ku sitolo ndikugula masamba, nkhaka, radish ndi nsalu. Ndimasakaniza zinthu zonse mu blender ndi kumwa, ndipo ngakhale sikumwa chokoma kwambiri, ndimamva momwe chimadzaza ndi mphamvu, ndikulimbitsa. Mazira obiriwira ochokera ku zitsamba, majeremusi a tirigu ndi ndiwo zamasamba zimathandizanso kwambiri thupi, chifukwa ali ndi mavitamini, minerals komanso amino acid mosavuta. Mawu akuti "Surya" amatanthauza "Sun", "Namaskar" amatanthauza "moni". Mchitidwewu ndi wotchuka ku yoga. Zili ngati kukonzekera kuwuka kwauzimu ndi kukula kwa chidziwitso. Nthaŵi yabwino yophunzirira ndi dzuwa.

Tadasana (pose pamapiri)

Imani bwino, miyendo pamodzi, zazikulu ndi zidendene zithandizane. Onetsetsani kuti kulemera kwa thupi kumagawidwa mofanana pakati pa phazi. Musasokoneze zala zanu zazikuluzikulu, muzizitulutseni ndikuzisunga bwino (izi ndizo malo awo onse omwe akuyima). Minofu imasungidwa ndi mzake, mawondo a mawondo. Njuchi ndi matako zimafalikira, kufalitsa chifuwa, kuimitsa m'mimba. Tukutsani khosi kunja, pamene mutu ukuyembekezera. Gwirani manja pambali pathupi, kukokera pansi, palmu ndikuyang'ana mafupa ndipo muli nawo pamzere umodzi. Musakweze mapewa. Imani motero kwa masekondi 20 kapena 30 ndikupuma bwino. Tadasana ndi ofunika kwambiri, popeza asanas ambiri amayamba ndikutha ndi vutoli.

Uttanasana (kusungidwa kwa kutsika kwambiri)

Pumphuno, khalani patsogolo, ndikuika manja anu pansi pambali pa mapazi (zala za palmu ndi mapazi pa msinkhu womwewo), yemwe sali kufika pansi, akhoza kutenga kuwala. Ndiye yesani kugwira mutu wa mawondo. Khalani pamalo awa kwa mphindi imodzi-ziwiri malingana ndi kukonzekera. Powonongeka, pumulani ndi pang'onopang'ono mubwerere ku malo oyamba, manja panthawi yomweyo agone pansi. Pangani mpweya wokwanira.

Urdhva mukha svanasana

Lembani m'mimba mwako, ikani manja anu pachifuwa. Mapazi amagona pansi pamtunda 30-40 cm. Pa makina opuma, tulukani thupi kuchokera pansi ndikuwongolera manja anu. Kupotoza msana wanu ndi kuponyera mutu wanu, kubwezeretsanso. Pankhaniyi, thupi ndi miyendo ziyenera kulemera, kupuma pazanja ndi mapazi (kupuma kwaulere). Gwiritsani ntchito malo awa kwa masekondi 10-15. Ndiye bwererani ku malo oyambira.