Y'inyungu nyinshi mu kuzimurwa biterwa no gukora neza ibikorwa byo mu mwuka ku isi. Binyuze mu kuzirikana, ibibazo byinshi byo guhinduka mu mwuka no kumubiri birashobora gukemurwa, kuko amatsinda agenga byose. Ni ubuhe buryo bwo kuzirikana bufatwa nk'ukuri? Nkeneye kwicara mumwanya wa Lotus kugirango gutekereza neza? Suzuma ikibazo kiri mu ngingo.
Shingiro ryubuhanga bwo gutekereza
Hamwe nijambo gutekereza, buriwese afite ishusho ya yoga yicaye mumwanya wa lotus. Nibishusho byiza kubikorwa byumwuka. Dukurikije inyigisho za venic, itangazamakuru ry'umwitozo ihitamo byose, kuko ryerekana imiterere n'icyerekezo cyo gutekereza. Niba abimenyesheje uhitamo igihagararo cyo kuzirikana, inzira yibitekerezo bye nayo ifata icyerekezo cyiza.Ariko, wemera igihagararo cya lotus kandi ntuzongere kubigumaho. Niki? Birakenewe buhoro buhoro umurambo kuriyi myanya, kandi ubanze ukoreshe undi mwanya wumubiri kugirango wikore. Iremewe kandi ifite ishingiro. Ni ubuhe buryo bubaho kubikorwa byumwuka? Hariho benshi muribo, kandi ushobora no gutekereza kubeshya no kugenda. Ariko, ibya kera bifatwa nkicyicaro gikaze. Kuri bo no kuganira.
Nigute wahitamo pose iburyo
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Ikintu nyamukuru mugutekereza ni ibintu byorohe byumubiri. Ntabwo ari pose gusa igomba kuba ikwiye - ugomba kumva ihumure kugirango ikibazo kitarangaza kubitekerezo. Abakene, niba mugihe imyitozo yawe uzaguma amaguru cyangwa uzababaza! Ntabwo byemewe. Kubwibyo, mugitangira, hitamo igihagararo cyiza kugirango utababara mugihe cyo gutekereza.
Ibisabwa byibanze kubitekerezo:
- Umugongo mwiza;
- Byoherejwe n'itugu;
- ijosi rigororotse;
- Imitsi yoroheje.
Hano, birashoboka, ibyingenzi, bigomba kubahirizwa no gutekereza. Umugongo woroshye urakenewe, kuko imbaraga zo mu kirere zirimo gukorwa na yo mugihe cyimyitozo - uhereye hejuru ya cocho. Niba ucuranga, hanyuma umugongo ntushobora gushobora gusohoza imbaraga zo kuza.
Ibintu ni ibihe? Ibi ni imitsi yiziritse inyuma, igoye gufata umugongo mumwanya usanzwe. Nyuma yigihe, imitsi izakomeza, kandi ntuzagora kwicarana neza. Koresha umusego mwinshi, kandi bizakorohera kuguriza umugongo muburyo bugororotse.
Imitsi yoroheje ivuga ihumure ryo mumutwe wumwimenyereza - ni ngombwa cyane mugihe cyo gutekereza. Niba ibitekerezo byumuntu bigenda bizenguruka ikibazo cyurugo, spagem cyangwa amakimbirane yimitsi yumubiri avuka - ntibyemewe. Kugira ngo imitsi iruhura, ugomba guta ibitekerezo bivanze kumutwe.
Rimwe na rimwe, abashya barashobora kwemerera undi egomes kubera imbaraga zikomeye zo gukomeza inyuma neza - ndunama urutirigo imbere. Ntabwo byemewe. Pose nkiyi ntabwo yuzuye kumubiri kandi izatera ibyiyumvo bibabaza.
Gutekereza bimwe birashobora gukoreshwa twicaye ku ntebe, ariko ibi ni ibintu bidasanzwe. Ahanini, yoga yerekana ko ari ngombwa gukora ku mavi. Ibi birashobora kugerwaho mugihe gusa. Intangiriro ntabwo izashobora kubikora, kuko nta mugozi urambuye - bizababaza. Kubwibyo, gukoresha umusego bidasanzwe byemewe.
Icy'ingenzi! Mu kigori, ntibishoboka kwicara mu nshyingo - inzira y'ingufu zinyura mu mugongo uhungabanye.
Arindwi Nziza Gutekereza
YOGA Tanga amazina akurikira kubikorwa:
- Siddhasana;
- Lotus;
- Umuvuduko;
- Sukhasana;
- Virasan;
- Vajrasan;
- Kwicara ku ntebe.
Ibi byifuzo bitandukanijwe numwanya wibibuno - mugihe abimenyesheje babireba mumibonano mpuzabitsina cyangwa ibirenge byabo (agatsinsino). Ipasa ya Virasan na Vajrasan - Umubwiriza yicaye ku mavi. Imyifatire ya Siddhasana, Sukhasan na Lotus ebyiri - Umugemyi wicaye ikibuno. Gerageza imyifatire yose kugirango uhitemo ikwiye gutangira.
Siddhasana - Iyi ni inyenyeri zihagaze. Bifatwa neza, kandi umurimo wa buri mumenyereza ni ukubimenya mugihe runaka. Uwimenyereza agomba gushyira akazu k'amaguru iburyo iburyo bwa anus, agasiginjega ibumoso. Ntugomba kwicara iburyo bwe, akora gusa ukuguru kwibeshya. Kumenya pose, ugomba kureba amashusho. Usibye ingaruka zumwuka, Siddhasana irakiza umubiri wakazi.
Lotus - Iyi ni iya kabiri yifuzwa yimyitozo. Itandukaniro rya Siddhasana - ibirenge biryamye ku kibuno, kandi ntugapfundikire imyanya ndangagitsina. Kugirango wicare mumwanya wa Lotus, ugomba kugira ingingo na ligaments. Ntugaharanire guhita umenye uyu mubiri, uhugure ingingo - tuzicara igihe.
Kimwe cya kabiri Kora niba bidashoboka kwicara mumwanya wa lotus. Muri uru rubanza, amaguru yombi ntabwo ari ku kibuno - ibirenge bimwe biri hasi (hasi), naho icya kabiri giherereye ku kibero cy'amaguru. Ibyiza kandi bifatika kubatangiye.
Sukhasana - Pseme hamwe n'amaguru yambutse. YOGA Tekereza neza kubatangiye gukora ibikorwa. Iyi nyuguti ifasha gushimangira imitsi kugirango umenyere cyane Asan.
Ibyiciro bibiri ku mavi - Vajrasan na Virasana . Itandukaniro ryamagambo -
Muri Virasan, abimenyereza yicaye hasi hasi, no muri Vajrasan - ku gatsinsino. Iterambere rya Vajrasana ritera imbere igongi. Virasana (imyifatire yintwari) iragoye mu iterambere, kuko bigoye kubashya kuba muri uyu mwanya mugihe kirekire - amaguru arasunika.
Afotora ku ntebe Birakwiriye abadashoboye kuguma muri kimwe cyanditse. Kuki intebe nziza? Kuberako sofa cyangwa intebe idakwiriye kugongana ibitekerezo mugutekereza - umubiri ukurikije ihumure rirenze intebe hamwe ninyuma, kandi ushobora gusinzira.
Ugomba kwicara kumpera yintebe, umugongo ukurure ibitugu kugirango ugorore kandi hepfo gato. Niba bigoye gufata umugongo muburyo bugororotse mugihe kirekire, urashobora kwishingikiriza inyuma yintebe, ariko hariho ibyago byo kugwa. Igihe kirenze, jya kwishora kutishingikiriza.
Ni uwuhe musego ushobora gukoreshwa mu Gutekereza? Umusego ntugomba kuba munini cyane kandi woroshye - kugura mububiko padi nziza kugirango uhuze ikibuno kuri yo. Niba nta musego, urashobora kugabanya igitambaro cyangwa icyapa inshuro nyinshi - bizana neza. Buhoro buhoro ngera imbere yinzira nziza, ntibishoboka kugirango bigarure mubyohumuriza - umubiri wose uzarenga.