Niki cyingirakamaro kuruta haha ​​yoga nuburyo bimeze neza

Hatha yoga igereranya igitekerezo kiboneye. Numwe mubuhanga bugamije iterambere ryumwuka binyuze mukazi ku mubiri. Niba kandi dusuzumye ko hatha yoga uhereye kumwanya wa physiologiya, ubwo ni inzira yo kubona ubwumvikane numubiri wawe kumurimo uhuza hamwe nayo.

Muri iki kiganiro, ndashaka kukubwira ibisobanuro birambuye kuri yoga na hatha yoga nibiranga.

Hatha yoga: Niki?

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Kubiyandikisha byinshi birasaba, twateguye porogaramu ya horoscope yukuri ya terefone igendanwa. Ibibanza bizaza kubimenyetso bya Zodiac buri gitondo - ntibishoboka kubura!

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Shebuja wa kera wumuhanzi Patanjali yitwa Yoga afite imyumvire runaka yimitekerereze, itaratubaha kubushake bwubwenge (bugereranywa nibitekerezo, amarangamutima, ibyifuzo).

Kandi hatha yoga irashobora gutandukanywa nka "akazi gakomeye ku mubiri we" - "hatha", cyemerera gukuraho imyumvire yabo kuri gahunda zisumbuye - "Yoga".

Gusubiramo isano iri hagati yumubiri no mubitekerezo

Ntabwo abahanga mu byumvikanyi hamwe naba physiologi bavuga ko hariho isano ya hafi hagati ya Kaporali no mumutwe. Nukuri rwose bitandukanye byimikorere yateguwe numubiri (Mahi, kunyeganyega, amaraso arasenyuka mumitsi kandi kuri) ni igisubizo kubimenyetso byubwonko.

Kandi ubundi buryo - ku bimenyetso byinyuma, turashobora kumva icyo urugingo runaka (tissue cyangwa selile) irakenewe, kandi ibintu agomba gukuraho. Biragaragara ko umuvuduko nukuri kwubutumwa busobanurwa bigira ingaruka kubikorwa byingenzi byumubiri muri rusange.

Mugihe cyo kunanirwa muri sisitemu y'ibimenyetso, duhura no gusohora mu mubiri: kwigaragaza kwayo ntizabura bike cyane kubice byihariye byumubiri, ariko muri rusange umubiri wose uzakoresha.

Uku gutsindwa akenshi bigaragarira nkibikomere, ariko akenshi birabatera imvura, kandi bivuga neza imiyoboro neza.

Iyo sisitemu y'ibimenyetso, igenzura umubiri, irahindukira, dutangira gukoresha imbaraga nyinshi inyuma. Bitewe nuko ingingo na sisitemu bikora nabi, umubiri uhura ninzara cyangwa umwanda, ukusanya imyanda nini, kandi ukurikije ibisubizo, ibi, ibi byose byugarijwe na patologies zitandukanye.

Igikorwa Hatha Yoga kumubiri

Physiologique ya Hatha yoga ihagaze nibiryo byinshi, ubwoko bwuburere bwumubiri, buteza imbere uburyo bwo kwerekana ibimenyetso hagati yumubiri nubwonko.

Niba byibuze inshuro ebyiri zari mumasomo yoga, ushobora kuba uzi ko nyuma yimyitozo, utangira kumva imitsi nkiyi, hafi yayo ibyerekeye mbere kandi ntibyakeka ko mbere kandi ntibitekereze. Niba kandi uhuye n'amezi menshi, isano iri hagati yubwonko ninzego zitandukanye izagarurwa byuzuye.

Gerageza kwiyumvisha ibibera hamwe n'ubwonko mugihe yoga? Niba muburyo busanzwe hari ibimenyetso byerekana guhangayika mubice bitandukanye byumubiri, agomba kongera kwiga kugirango ubabone.

Murakoze ku iterambere ryurusobe rwimirongo ihuza, ufasha ubwonko bwawe gutandukanya ibimenyetso, rwose ni ingirakamaro kuri we mubuzima bwa buri munsi. Urabona amahirwe adasanzwe yo gukora ibikorwa bisanzwe, ariko hamwe namakimbirane mibi, bityo rero hamwe nibiciro byingufu nkeya. Turashimira ishyirwaho ryuburyo bwo kugenzura umubiri, urabona ingaruka rusange yimyidagaduro izashyirwa hejuru kuruta ibiteganijwe.

Kubera ubukungu bwingufu, hari amahirwe yo kubimenya. Mugihe ufite imbaraga nyinshi zimbere, urashobora kuyikoresha mumasomo atandukanye yo guhanga hanyuma ugatangira gukura nkumuntu. Urashobora kandi kwerekeza imbaraga zo kumenya imiterere ye na kamere yayo (ni ukuvuga ku kwishima mu mwuka). Bizaba kurangira ingo ya Hatha no gutangira Raja-Yoga - Yoga yo Kumenya.

Iyo umuntu yize kwibandaho, arashobora gufata kugenda mumubiri wimbaraga zitoroshye kandi abasha kubigenzura.

Noneho abimenyereza uwimura ibitekerezo byayo "hanze", kubibera imbere, ntarengwa yibanda kumitekerereze yimbere. Muri ako kanya, iyo kwibanda ku rwego rwo hejuru, birashoboka kurangiza imyumvire abarakaga baturutse hanze, kandi winjijwe muri wewe.

Mugihe cyibi bihe, uba ubwacu tumeze nkikiremwa na kimwe, cyuzuye kandi kitagira akagero, cyangwa ubufasha bwigihe (ukurikije isubiramo abakora imyitozo).

Kuki ukeneye umujyanama muri yoga?

Asasa ya yoga afite ingaruka zikomeye kumubiri wumuntu, ariko mugihe cyo kwicwa nabi, bizasenya aho kuba byiza.

Birumvikana, urashobora parry ko muri iki gihe hari ibitabo bitandukanye bitandukanye, ndetse n'amashusho y'amahugurwa kuri yoga azafasha kumenya uyu muhanga. Nibyo, barashobora kugufasha rwose, ahubwo barashobora kugufasha rwose kuko ibihangano birakenewe gusa kubantu babimenyereye igihe kirekire.

Ntibitangaje kubona: "Nibyiza kubona inshuro 100 kugirango wumve," umubiri wacu uzaba byoroshye kumva ururimi rwundi mubiri ugereranije no gusobanura amagambo.

Muri ubwo buryo, umuco wa yoga kuva kera kandi koherezwa kubatore umunyeshuri.

Inyungu na Daving Hatha yoga

Yoga izagira ingaruka zo gukiza kumubiri wumuntu mubihe byinshi:

• imbere y'indwara y'indwara y'imisozi (Niba ubabajwe na Osteliosise ya OsteochondroSondrose, Scoliose, Royanis, Kihosis, Hernia Discal Vicks);
• imbere ya rubagimpande na arthrosis;
• Niba urwaye syndrome yananiwe, byongerewe guhangayika, gusinzira nabi;
• bari mu mihangayiko idakira;
• kubabazwa na asthenia cyangwa dystoniya y'ibimera;
• Warenze ku mikorere y'inzego z'imbere.

Ariko, menya neza ko yoga ifite uburyo bwo kumenyesha kamere irambye kandi yigihe gito. Ibikurikira, tuzareba ibyiciro byombi muburyo burambuye.

Itunganiza rirambye zirimo:

• ibintu rusange;
• Kuba haribibazo by'imitekerereze cyangwa imipaka by'umupaka bya psyche;
• Kubaho kwibinyabuzima kamateka yumutima - ingeso mbi zitemewe; Paroxysmal Tachycardia; gukata arrhhhhhymia; Aortic Aneughsms, dystrophy yanjye;
• imbere ya maraso yo kuzenguruka amaraso;
• hamwe n'ibikomere bikabije bya sisitemu ya musculoskeletal;
• Hamwe n'imvune zikomeye za cranial, umugongo wangiritse mu bihe indi indishyi zidashimishije bibaye;
• hamwe na neurounfection;
• Mugihe harenze kurenga gukomeye k'umubiri;
• Niba hari ibibyimba bibi.

Twabibutsa ko no muri leta zose zavuzwe haruguru imikorere yukuri yimyitozo yoga irashobora kuba ingirakamaro, ariko ni ngombwa ko umujyanama w'inararibonye yaguhaye. Kugira ngo ukore ibi, birasabwa kwandika kumasomo ya Yogotherapy, mbere yuko biba ngombwa kugirango ugire ikibazo cyibanze ku giti cye.

Incamake yubutumburuke bwigihe gito

• Gukoresha bisanzwe mubipimo binini byimiti ikomeye;
• kwiyongera kwimiterere idakira;
• igihe nyuma yo kubagwa;
• leta yo kunanirwa kumubiri;
• imiterere yo kwishyurwa no kurenga;
• Ubushyuhe buri hejuru ya mirongo itatu na karindwi cyangwa munsi ya mirongo itatu na kabiri;
• Imikorere yimirimo iremereye;
• imiterere yuzuye igifu;
• Kunyura mumasomo masage masge kuri Zhen-Tswaysu yo kuvura;
• Urashobora gusura amafaranga cyangwa sauna byibuze amasaha 6-8 nyuma yamasaha yoga, cyangwa amasaha ane mbere yacyo.

Compound Hatha yoga

Imyitozo ya Hatha yoga ikora ibice nkibi:

1. Pranayama - Imyitozo yasojwe mubikorwa byimyitozo idasanzwe yo guhumeka, yagenewe kwigisha umuntu kugenzura amarangamutima yabo. Na Pranayama yemerera massage ya kabiri.
2. Asana - Imyitozo ngororamubiri ikorerwa mu myanya idasanzwe yuzuzanya tekinike yihariye y'ubuhumekero no kwibandaho.

Muri Hatha-yoga, imyitozo ihamye yakozwe ku guhumeka, kunanirwa cyangwa gukekeranya bikorwa. Ntabwo byemewe gukora Asan mu mbibi z'amahirwe y'umubiri, kuko, mu buryo bunyuranye, bagomba kugira uruhare mu kwidagadura, amahoro.

Ni ngombwa cyane ko, gukora Hathat yoga, ntiwigeze wumva ko utameze neza. Ariko ibyiyumvo byiza bivuka mumubiri mugikorwa cyo kurangiza Asan nikimenyetso cyiza - byerekana kuzenguruka neza prana kumubiri.

1. Imyitozo yo gutekereza. Intego ye nyamukuru nubushobozi bwo kubyumva, gukuraho ibyo byose byiyongera, gufata. Iyo kuruhuka, umuntu araruhutse kumubiri no mubitekerezo, icyerekezo cyingufu mu iterambere ryayo ryumwuka nabyo bibaho.
2. Shakarma - Imyitozo nuburyo bwa Hatha-yoga, bitanga umusanzu mugusukura ingingo zimbere. Byahinduwe kuva Sanskrita byerekana "ibikorwa bitandatu". Mubyukuri, hariho ibikorwa bitandatu byogusukura:

• Joti - Sukura agapapuro k'ibigosha;
• Basty - tone no guhurira amara amavuta;
• Nauli (Lauliki) ni tekinike zidasanzwe aho agace ka massimen ningingo zimbere zishimangirwa;
• Neti - kweza no koza ibice byamazuza;
• Capalabhati - Tekinike eshatu zoroshye zigira uruhare mu kwezwa imbere yubwonko;
• Tractik - ikomeza imitsi n'amaso nziza, bitezimbere amaso, biteza imbere witonze.

1. Indyo yuzuye. Mubikorwa, yoga birashishikajwe cyane nimirire iboneye. Ba Masts yoga yizeye ko ubuzima no kunyurwa ubuzima bizatanga ibiryo byoroshye no kwanga kurya cyane.

Hifashishijwe imyitozo ya Hatha yoga, intego, birashoboka:

• Kangura ingufu za Kundalini - Ingufu zidasanzwe zibanda ku nkingi y'umugongo;
• kugarura ubuzima bufasha;
• Tanga ubuzima burebure;
• Menya kundenga kwawe;
• Kugera kuri leta ihuje hagati yimbere ninyuma, nibyo, kuba muburyo bwo kumurikirwa.

Asana muri hatha yoga

Asans ni imyanya ihamye ihamye kugirango igumane igihe runaka kugirango ugabanye imigezi yingufu mumubiri.

Iyo ufashe umwanya runaka (Asana), hari imiyoboro imwe cyangwa nyinshi icyarimwe, kimwe no kugarukira imbaraga hejuru yindi miyoboro - fungura. Niyo mpamvu ari ngombwa igihe kirekire cyane gufata buri myanya, ntugomba kwihutira kuyihindura undi, kuko ari ngombwa ko ingufu zikwirakwizwa neza.

Jya mumyitozo imwe kurindi bizafasha ingendo zidasanzwe zaho, nubwo atari iby'inshingano. Mubyukuri, ubanza Asana ntiyatekereje nkitsinda ryimyitozo, yagenewe guteza imbere umubiri cyangwa kwishora mubikorwa byumubiri. Ibi nibyiza neza kugirango ukore ibikorwa byumwuka, kandi benshi muribo barashobora gukoreshwa mubikorwa byo gutekereza cyangwa kwihatira.

Ubwoko Asan muri Hatha yoga

Hata Yoga yashinzwe numubare munini wa Asan, ikora nkubwoko bwa encyclopedia yimyanya muri yoga. Kandi kugirango byoroshye, Abanyaziya bose bagabanijwemo ibyiciro:

• guhagarara;
• intebe;
• Kubeshya;
• gutandukana;
• ahahanamye;
• kugoreka;
• Imyitozo iringaniye;
• Amashanyarazi.

Byongeye kandi, ubwoko bwose bwa Asan bushobora gutandukana kandi, ukurikije ibindi bimenyetso. Kurugero, bamwe muribo bagira uruhare mugutezimbere imbaraga no kwihangana, naho ikiruhuko kirambuye.

Kurugero, Asana khanunasan ni urugero rusanzwe zirambura imyitozo mumwanya wicaye, ariko umwanya wa caravel (Bakasan) cyangwa impyisi (Maiurasan) gusohoka hamwe nubutegetsi.

Kumyanya ihindagurika, gukangura amaraso mubwonko biraranga, kuko mugihe cyo gusohora, kumena amaraso kumutwe, kandi nibi ni ingaruka nziza kubwonko. Muri Assane nyinshi muri ubu bwoko hari imitiramo iz'imikorere igogora hamwe n'inganda z'ingingo zimbere.

Impinduka zigira ingaruka nziza kubuzima bwinyuma no ku muyoboro wo munda.

Kandi imyitozo igenewe kuringaniza, muburyo busanzwe. Ububasha bufite ububasha asan kuringaniza bifasha gushimangira amatsinda hafi ya yose kandi asanzwe ibikorwa byinzego zimbere. Byongeye kandi, guhuza imigendekere birashimishije cyane. Niba utangiye buri gihe imyitozo yoga, biratinze bidatinze ko n'abanyaziya bakoze ku kuguru kworoshye kandi bamenyereye.

Incamake yimyanya nyamukuru kubatangiye muri yoga

Mu ntangiriro, ntabwo ari bibi gutangira gukora Abanyaziya bahagaze, kuko biroroshye kubimenyera kuruta ibisigaye. Kuri bo, ntibirimburwa, nta kugoreka, nubwo hari ubwoko bw'imyitozo ikozwe mu mwanya wicaye kandi bigenda bigorana.

Birasabwa gutangirana nabashya i Hatha-yoga, nka Tadasani, Pischasans, Visiakhadsana.

Ibikurikira, suzuma uburyo nyamukuru bwogejwe hamwe nibisobanuro birambuye.

Kwicara Anana

Vajrasan hanze nifoto yoroshye cyane ikozwe mumwanya wa sedental, ariko ni ingirakamaro bidasanzwe, kuko bifasha kugabana imbaraga kumugongo kuva hasi.

Hamwe nuyu asana, kimwe nandi asan, kurugero, Sidhasana, Sukhasans, Swastsans na Padmasi Classhana, urashobora gukora imyitozo yo gutekereza.

Iyi myanya irahagaze, ikatwara umugongo kumwanya ukwiye, kandi ibemerera gutinda kuva kera.

Imyitozo yo kubeshya

Muri bo, rwose, Shavasa arahagarara. Iyi ni asana, ihora ihindura imyitozo ya yogan ya buri munsi. Biroroshye rwose gukora, kandi bigira uruhare mu kurangiza kama yikigereranyo cyose cya Asan.

Kandi ntacyo bitwaye, ntacyo bitwaye igihe kigiye kwitoza - iminota makumyabiri cyangwa amasaha make, "Buri gihe ujye wibuka ko kurangiza umwanya wagenwe bifasha guhuza, gufata ingufu no kwemerera imbaraga Itangira gushonga mumubiri.

Undi Asana ni ingirakamaro nko kurangiza gusa, kandi nanone ni isangane ya Asana, ushobora gukoreshwa mubikorwa byo gutekereza. Ifite ingaruka nziza ntabwo ari ibinyabuzima bifatika gusa, ahubwo no ku marangamutima, bigira uruhare mu guturwa no kuzana muburyo bw'amarangamutima.

Surya Namaskar - Kuramutsa izuba

Bikwiye kwitabwaho bidasanzwe bigomba kwishyurwa mu kigo cy'imyitozo ngororamubiri "SURYA NAMASKAR". Yerekana neza rwose kubatangiye muri yoga.

Isohozwa ry'indamutso izuba rishingiye kuri Asanas nyinshi, rigize uruhare runini, hanyuma tukaba rumaze gukorerwa ukwe.

Hamwe nibi byose, Dia Namaskar ntabwo afata umwanya munini nawe kandi, nkuko amategeko abiteganya, akoreshwa nkikigo gishyuha mubyiciro byambere byimyitozo, nubwo bishobora gukorerwa ukwayo. Byemerewe gukora icyarimwe uruziga ruto rwiki kigo.

Ni kangahe mu masomo ya Hatha-yoga?

Twabibutsa ko imikorere ya sisitemu yimyitozo yoga ahari itegeko ryibanze. Niba unakoze yoga gato, ariko burimunsi, urashobora kubona ibisubizo birenzeho kurenza amahugurwa adahoraho.

Byongeye kandi, iri hame rikwiriye kandi kubatangiye, kandi kubasanzwe bakoraga yoga birebire bihagije. Amasomo asanzwe azafasha gukomeza imitsi mu ijwi, kandi ntuzakira nyuma yo kumeneka igihe kirekire.

Byongeye kandi, isura yiterambere gahoro gahoro ihora ingaruka nziza kumubiri kandi igatanga umumenyereza ibintu byinshi byiza.

Kubwibyo, rwose nibyiza gukora buri munsi kurenza rimwe mucyumweru. Byongeye kandi, ntushobora gukora abanyaziya bose b'ikigo icyarimwe, ariko gukora abakundwa cyane cyangwa abamaze kunga kubuza neza. Bidatinze, bizakubera akamenyero, kandi uzategereza buri somo rishishikaye.

Imyitozo yo guhumuriza

Ihame ryingenzi nuko mugikorwa cyo gusohoza Asan Hatha yoga, wahumye neza. Rero, ibisobanuro muriki kibazo ntabwo ari ugukemura imyigaragambyo ahoraho imbere cyangwa gukora ibyo nagezeho.

Nubwo, mugihe ugiye gushora isana itwara igihe, ushobora kumva imyigaragambyo runaka, kandi kubwibyo bazakenera igihe kinini.

Ariko, ubutegetsi nyamukuru buzaba bukurikira - umubiri wawe ugomba kuruhuka mubikorwa byo gukora imyitozo, kandi Asana ubwabo agomba kwishima. Kuri iri hame ryumva uburyo imyitozo ikora.

Ihame ry'indishyi

Mugihe wubatse ibikorwa byawe bigoye, ntukibagirwe kubyerekeye ihame ryumuntu. Irari mubyukuri ko buri rugendo rugomba kwongererwa nibitutsi.

Kurugero, niba urimo kwishingikiriza, noneho ugomba gutera imbere. Niba kandi uhangayitse, ugomba kuruhuka. Nyuma yo guhumeka bikurikira guhumeka - Iri ni ihame ryoroshye, kubahiriza bituma umutekano wa yoga mugihe kirekire, hanyuma, urashobora kubona inyungu zifuzwa kandi zizakungahaza gahunda yumwuka.

Aya yari amahame shingiro yamasomo ya Hatha-yoga, byumwihariko, kubatangiye.

Ku iherezo ryinsanganyamatsiko, menya neza gushakisha amashusho yibanze: