Izvo zvinobatsira pane hatha yoga uye kuti ndizvo chaizvo

Hatha yoga inomirira pfungwa dzakanaka. Iyo ndeimwe yedzidziso dzakanangana nekuvandudzwa kwemweya kuburikidza nevarapi vemuviri. Uye kana isu tichifunga nezveHatha Yoga kubva pachinzvimbo che physilogy, saka inzira yekutsvaga kukanganisika nemuviri wako mukuwirirana neyakawirirana.

Munyaya ino, ini ndoda kukuudza zvakadzama nezveHatha yoga uye zvarinoita.

Hatha Yoga: Chii icho?

Tsvaga kuti chii chakamirira iwe nhasi - horoscope yeanhasi kune ese ezviratidzo zvese zodiac

Nevanyoreri vevanyoreri, isu takagadzirira horoscope chaiyo yekunyorera foni mbozha. Kufanotaura kuchauya kune yako zodiac chiratidzo mangwanani ega ega - hazvigoneke kupotsa!

Dhawunirodha Mahara: Horoscope yezuva rega rega 2020 (inowanikwa pane Android)

Tenzi wekare weArt Patanjali anonzi Yoga aine imwe mamiriro ekuziva, akasununguka kubva mukuzvishingisa kushamwaridzana kwepfungwa (anomiririrwa nemifungo, manzwiro, zvido).

Uye iyo Hatha Yoga inogona kusiyaniswa se "kushanda nesimba pamusoro pemuviri wake" - "Hatha", izvo zvinobvumidza kubvisa kuziva kwavo kuzvirongwa zvakakwirira - "Yoga".

Ongororo yekubatana kwepedyo pakati pemuviri nepfungwa

Kwete chete neurologists uye nyota dzinotaura nezve kuvapo kwekubatana kwepedyo pakati pemataundi nepfungwa. Chaizvoizvo zvese kusiyana kwekufamba kwakaitwa nemuviri wedu (Mahi, kudedera, ropa ripples pamitsipa uye zvichingodaro) mhinduro kune masaini europi.

Uye vice versa - pane reverse masaini, tinogona kunzwisisa kuti chimwe chinongedzo (tishu kana masero ndezvipi) anodiwa, uye kubva kune izvo zvinhu zvaanofanira kubvisa. Izvo zvinova pachena kuti kumhanya uye kurongeka kwezviratidzo zvinotsanangurwa zvine chekuita nebasa rakakosha remuviri wakawanda.

Kana tikakundikana muhurongwa hwekusaina, tinosangana nechinowanzoitwa mumuviri: Zvaratidzwa zvaro zvichave zvakaderera uye zvimwe zvezvikamu zvomuviri, asi zvakajairika muviri wose uchashandisa.

Uku kutadza kunowanzo kuratidzwa sekukuvara, asi kazhinji hazvitsamwise kuti varege kukuvadza ivo pachavo, uye nenzira dzakataurwa nemazvo.

Kana chirongwa chinoratidza, kudzora muviri, kutendeuka, tinotanga kushandisa simba rakawanda kumashure. Zvakare nekuda kwekuti nhengo dziya uye masisitimu anoshanda zvisizvo, muviri unotarisana nenzara yavo kana kusvibisa, kuunganidza huwandu hwakawanda hwetsvina, uye izvi zvese zvakabatwa nezvakawanda zvevatano.

Chiito hatha yoga pamuviri

Hatsiology Hatha Yoga inomira neGymnastics, rudzi rwedzidzo yemuviri, iyo inovandudza nzira yekusaina pakati pemuviri uye uropi.

Kana iwe kanenge kairi kakati wandei mumakirasi e yoga, saka iwe unogona kunge uchiziva kuti mushure mekudzidziswa, iwe unotanga kunzwa mhasuru dzakadai, nezvekuvapo kweiyo pamberi uye haina kufungidzira. Uye kana iwe ukashanda kwemwedzi yakati wandei, kubatana pakati pehuropi uye miviri yakasiyana siyana ichadzorerwa yakazara.

Edza kuzvifungidzira iwe zviri kuitika nehuropi panguva yemakirasi e yoga? Kana muhupenyu hwakajairwa pane zvikwangwani zvinongedzera kunetseka munzvimbo dzakasiyana dzemuviri, anofanirwa kudzidza zvakare kuti ubate.

Nekuda kwekuvandudzwa kwesetiweki yeNetural kubatana, iwe unobatsira uropi hwako kusiyanisa masaini, izvo zvinonyatsobatsira kwaari muhupenyu hwezuva nezuva. Iwe unowana mukana wakasarudzika wekuita zviito zvakajairika, asi uine kusagadzikana kwemasumbu muswe, uye nekuita mari shoma. Kutenda nekugadzwa kwechimiro chemuviri chechisimba, iwe unowana general fungidziro yekudzivirira iyo ichave yakakwira kupfuura chero zvatinotarisira.

Nekuda kwehupfumi hwesimba, pane mukana wekuziva. Paunenge uine zvakawanda zvakaunganidzwa simba remukati, unogona kuishandisa pamakirasi akasiyana siyana ekugadzira uye kutanga kukura somunhu. Iwe unogona zvakare kutungamira simba kune kuziva hunhu hwake uye chimiro chayo (kureva kuti kuzvisarudzira pamweya). Chichava kupedzwa kwehatha yoga uye kutanga kwaRaja-yoga - iyo yoga yekuziva.

Kana munhu akadzidza kushushikana kwake, anogona kutora kufamba mumuviri wevakadzi vanokasira uye anokwanisa kuzvidzora nehana.

Ipapo muridzi anoendesa kutarisisa kwacho kubva pane "kunze", pane zviri kuitika mukati, iyo yakanyanya kuisirwa pamanzwiro ayo emukati. Panguva iyoyo, pakasangana nekuita kuti ive padanho repamusoro, zvinokwanisika kupedzisa kuona kwevatsotsi vekutsamwisa kubva kunze, uye iwe unozvinyudzwa zvizere mukati mako.

Panguva dzakadai, iwe unozviziva isu pachedu sechisikwa chimwe, chakakwana uye chisingaperi, chisingagumiri kune chero nzvimbo, kana nerubatsiro rwevarapi).

Sei uchida chipangamire muYoga?

Asanas yeYoga ine simba rakasimba pamuviri wemunhu, asi kana wakatadza kuurayiwa, ichave yekuparadza pachinzvimbo chechokwadi.

Ehezve, iwe unokwanisa parry kuti kune mabhuku akasiyana-siyana nhasi, pamwe nemavhidhiyo ekudzidzisa paYoga ayo anobatsira Tenzi izvi ndezvezvizvi iwe pachako. Ehe, vanogona kunyatsokubatsira chaizvo, asi kudzidza yoga kunge hunyanzvi hunodiwa chete mune avo vanga vachiita kwenguva yakareba.

Ndosaka paine chirevo: "Zviri nani kuona dzimwe nguva kupfuura dzimwe nguva dzinonzwa," muviri wedu unoreraka zvakanyanya kuti unzwisise mutauro weimwe muviri pane tsananguro yemashoko.

Nenzira imwe cheteyo, tsika yeYoga kubvira panguva dzekare uye dzaipfuuridzirwa kubva kumurapi kumudzidzi.

Batsirwa uye Kukuvadza Hatha Yoga

Yoga ichave nemhedzisiro yekuporesa pamuviri wemunhu muhuwandu hwemamiriro ezvinhu:

• pamberi pevatengesi vegonzo (kana ukatambura neOsteochondrosis, Scoliosis, Gamoosis, Kihosis, Hernia Intervertebral disks);
• pamberi peArthritis naArthrosis;
• Kana iwe ukatambura nechirongo chinosekwa chirwere, kuwedzera kunetseka, kurara zvakaipa;
• vari mumamiriro ekunetseka kusingaperi;
• vanotambura neAsthenia kana vanomeswa dystonia;
• Wakatyora mabasa emaitiro emukati.

Nekudaro, iva nechokwadi chekuteerera chokwadi chekuti Yoga inopesana neyako yekukanganisa kwechinhu chakasimba uye chenguva pfupi. Tevere, isu tichatarisa mapoka ese ari mune zvimwe zvakadzama.

Sustile Kukanganisa kunosanganisira:

• zvakajairika;
• Kuvapo kwekunetseka kwepfungwa kana muganhu nyika dze psyche;
• Kuvapo kweiyo organic pathologies yeMwoyo - zvisiri pamutemo zvakaipa; Paroxysmal Tachycardia; kudzima arrhythmia; Aortic anevelsms, mycardial dystrophy;
• pamberi peropa rinotenderera reropa;
• ine maronda akanyanya kutapukira emasalishoskeletal system;
• Nekukuvara kwakanyanya, kukuvara kwakakuvadzwa mumamiriro ezvinhu umo muripo usina kugutsikana unoitika;
• neuroyunhi;
• kana paine kutyorwa kwakakomba kwehukama hwemuviri;
• Kana paine marara akaipa.

Izvo zvinofanirwa kucherechedzwa kuti kunyangwe mune zvese nyika zvakanyorwa pamusoro pekuita kwakakodzera kweYoga kurovedza kunogona kubatsira, asi zvakakosha kuti mutauriri ane ruzivo akakudzora. Kuti uite izvi, zvinokurudzirwa kunyora pane iyo yogotherapy kosi, izvo zvazviri zvichave zvichidikanwa kuti ubvunze mumwe munhu kubvunzana.

Kuongorora kwekukanganisa kwechinguvana

• nguva dzose kushandiswa mumhando huru yemishonga ine simba;
• kuwedzera kupfugama pathology isingaperi;
• nguva mushure mekuvhiyiwa;
• mamiriro ekuneta mumuviri;
• mamiriro ekunyanyisa uye supercooling;
• Tembiricha kupfuura makumi matatu nemanomwe kana asingasviki makumi matatu nematanhatu nemadhigirii maviri;
• Kuita kwebasa rinorema.
• mamiriro akazadzwa nedumbu;
• Ndima yeyakadzika massage kosi pane zhen-Tszyu kurapa;
• Iwe unogona kushanyira vaviri kana sauna kanopfuura maawa matanhatu-8 mushure mega kirasi, kana maawa mana pamberi payo.

Compound hatha yoga

Tsika yeHatha Yoga inoumba zvakadai zvikamu:

1. Pranayama - Dzidzira wakagumiswa mukuita kwekuita kwekufema kwakakosha, izvo zvakagadzirirwa kudzidzisa munhu kudzora manzwiro avo. Uye Pranayesama inobvumira massaging emukati nhengo dzemukati.
2. Asana - Kurovedza muviri kunoitwa munzvimbo dzinokosha dzinoenderana nehunyanzvi hwekufema maitiro uye kusangana kwekutarisirwa.

MuHatha-Yoga, Maxices Maxungisai anoitwa kune inhalles, mahure kana kunonoka kufema kunoitwa. Hazvitenderwe kuita Asan mukati memipimo yemikana yayo yemuviri, nekuti, pane kudaro, ivo vanofanirwa kupa zororo, rugare.

Zvakakosha kuti, kuita Hahatha Yoga, hauna kunzwa kusagadzikana kwemuviri. Asi manzwiro anofadza anokwira mumuviri mune iyo maitiro ekuurawa kweAsan chiratidzo chakanaka - ivo vanoratidza kutenderera kwakakodzera kwe prana nemuviri.

1. Maitiro ekufungisisa. Chinangwa chake chikuru ndiko kugona kwekunzwa, bvisa zvese zvakawedzera, kudya. Kana zororo, munhu ari kuzorora mumuviri nepfungwa, kutungamirirwa nesimba pakukura kwayo kwemweya kunoitikawo.
2. Shakarma - Maekisesaizi uye nzira dzeHatha-Yoga, inopa kucheneswa kwerudzi rwemukati. Rakashandurwa kubva kuSanskita rinoreva rinoti "Mabasa matanhatu". Muchokwadi, kune maitiro matanhatu ekuchenesa ekuchenesa:

• Joti - anochenesa turakiti rekugaya;
• Basty - Tones uye kushambidza matumbo;
• Nauli (Lauliki) nzira dzinokosha umo nzvimbo yemudumbu iri kusimba uye nhengo dzemukati dzinosimbiswa;
• Neti - Kuchenesa uye kushanya ndima dzemhino;
• CAPALOBHAI - Matatu matatu akareruka anobatsira pakucheneswa kwepamberi peuropi;
• Tractak - inosimbisa mutsipa wemazimbe nemaziso, anovandudza meso, anogadzira kutarisisa.

1. Hutano hwakanaka. Mukudzidzira, Yoga inotarisisa zvakanyanya kubhadharwa kune hutano hwakanaka. Yoga Masters ane chivimbo chekuti hutano uye kugutsikana kwehupenyu zvinopa nyore nyore chikafu uye kuramba kudya zvakanyanya.

Nekubatsirwa kweiyo tsika yeHatha yoga, zvinangwa zvakadaro zvinogoneka:

• kumutsa iyo Kundalini simba - Simba rakakosha rakamanikidzwa pazasi pebhokisi remusana;
• dzosera zvakare hutano hwetsitsi;
• ipa hupenyu hwakareba;
• Ziva zvakandishamisa;
• Zadzisa mamiriro anowirirana pakati pomukati uye kunze, ndiko kuti, kuve mumamiriro ekujekeswa.

Asana in hatha yoga

Asti inomira nzvimbo dzinoda kuchengetedza imwe nguva kuitira kuti udzorere rwizi rwokuwedzera mumuviri.

Paunenge uchibata chinzvimbo (Asana), pane kuwanda kweimwe kana akati wandei kana akati wandei, pamwe nekudzorerwa kwesimba pamusoro pezvimwe chiteshi - vhura. Ndokusaka zvichikosha kwenguva yakareba kuti ubate chinzvimbo chimwe nechimwe, iwe haufanire kukurumidza kuzvichinjisa kune imwe, nekuti zvakakosha kuti simba rinogovaniswa zvakanaka.

Skip kubva kune imwe kurovedzera kuenda kune imwe inobatsira inokosha ligament yekufamba, kunyangwe ivo vasiri vechisungirwa. Chokwadi, pakutanga asana haana kufunga seboka rekurovedza muviri, rakagadzirirwa kukudziridza muviri wenyama kana kuita dzidzo yemuviri. Izvi ndizvo zvakanakira zviitiko zvekuita zvemweya, uye vazhinji vavo vanogona kushandiswa mukudzikisira maitiro kana kuzvidzvinyirira.

Mastieries Asan muHatha Yoga

Hatha yoga inoumbwa nehuwandu hukuru hwaAsan, inoita serudzi rweiyo encyclopedia yemunzvimbo muYoga. Uye nekuda kwekuriridzika kukuru, veAsia vese vakakamurwa kuita mapoka:

• amire;
• zvigaro;
• kunyepa;
• deflection;
• makomo;
• twist;
• Kudzidzira pachiyero;
• Kunyudza.

Mukuwedzera, marudzi ese eAsan anogona kukamurwa uye, maererano nezvimwe zviratidzo. Semuenzaniso, vamwe vavo vanobatsira mukusimudzira kwesimba uye kutsungirira, uye vakasara vatambanudzirwa.

Semuenzaniso, asana khanumanasan muenzaniso chaiwo anotambanudza kurovedza muviri kubva kunzvimbo yekugara, asi chinzvimbo chekaravel (Bakasan) kana peacock (Maiurasan) protrude nesimba.

Kune nzvimbo dzakasarudzika, kukurudzira kweropa kuuropi kunoratidza, nekuti panguva yekuzadzika kwavo, ropa rakatsauka mumusoro, uye izvi zvine hunhu hwakanaka kwazvo pakurovera. Zvakare mune yakawanda yeAnane yerudzi urwu pane kukurudzira kweiye digust nhengo uye kusimbisa kwemukati nhengo.

Makwikwi ane zvakare mhedzisiro yehutano hwepashure uye mudumbu remarara.

Uye maekisesaizi akagadzirirwa kuyerwa, musimboti, ari maviri. Anokwanisa kuomarara akaomarara asan pachiyero kunobatsira kusimbisa chero mapoka ese emapanduru uye akagadzirisa zviitiko zvemukati memukati. Uye zvakare, kushamwaridzana kwekufamba kwakanyatsogadziriswa. Kana iwe ukatanga kugara uchidzidzira yoga, munguva pfupi iri kutevera kuti kunyangwe vaAsia vakaita pagumbo rimwe chete vari nyore uye vanoziva.

Kuongororwa kwenzvimbo huru dzekutanga muYoga

Pakutanga, haina kushata kutanga kuita kumisa vaAsia, nekuti zviri nyore kujaira pane kuzorora. Kwavari, kana kurasika, hapana twist, kunyangwe paine mhando dzakadai dzekurovedza muviri dzinogadzirwa kubva kunzvimbo yekugara uye zvishoma nezvishoma.

Zvinokurudzirwa kutanga nevatsva muNhatha-Yoga, saTadasani, Pischasans, Visarakhahsana.

Tevere, funga nezvesarudzo huru Assen nehurongwa hwakadzama.

Kugara Asana

Vajrasan kunze kwekusiya chikamu chakareruka chakaitwa kubva kunzvimbo yekugara pasi, asi zvinoshamisa zvinobatsira, sezvo zvichibatsira kugoverwa kwakakodzera kwesimba pamazwi kubva pasi.

Neiyi ASANA, pamwe neAsan, semuenzaniso, Sidhansana, Sukhasians, Swasttaans uye Classic Padmashana, iwe unogona kuita tsika yekufungisisa.

Izvi zvinzvimbo zvakagadzikana, kutyaira musana kune chinzvimbo chakakodzera, uye chinotenderwa kune linger kwenguva yakareba.

Kurovedza muviri kunoreva nhema

Pakati pavo, chokwadi, Shavasan anomira kunze. Uku kuAsana, uko kunogara kuchinjika kwezuva nezuva Yogan tsika. Zviri nyore kuita, uye zvinobatsira pakupedzisa kweAsan yese.

Uye hazvina basa kuti inguvai yakaenda kunguva yekudzidzira - makumi maviri emaminitsi kana maawa mashoma, "gara uchiita kuti kuurayiwa kwechinongedzo pakupedzisira kunobatsira kuitwa tsika, tora simba uye kubvumira Kutanga kunyungudika mumuviri.

Imwe Asana inobatsira kwete kungopedzisa chete, uye zvakare ibasa rakakosha, iro rinogona kuitwa mukufungisisa. Iyo ine chinoshamisa chisingaiti chete pane chimwe chinhu chemuviri, asiwo mumamiriro ezvinhu epamoyo, zvinobatsira kuti uregedze uye uuye nekurongeka kwemanzwiro awo.

Surya Namaskar - Kukwazisa Zuva

Kutarisisa kwakakosha kunofanirwa kubhadharwa kune iyo yakaoma yekurovedza muviri "Suryeya Namaskar". Iyo inomiririra chaiyo yakakodzera sarudzo yeVatambi muYoga.

Kuzadziswa kwekukwazisa kwezuva kunoenderana nezvakawanda majorn asanas, iyo inoumba yakaoma yakaoma, uyezve yatoitwa zvakasiyana.

Nezvose izvi, Suria Namaskar haatore nguva yakawanda newe uye, sekutonga, inoshandiswa seyakaoma kupisa pamatanho ekutanga ekudzidzira, kunyangwe ichigona kuitwa zvakasiyana. Inotenderwa kuita panguva imwe chete denderedzwa diki dzeiyi yakaoma.

Kujairika kwakakosha sei muHatha-yoga makirasi?

Izvo zvinofanirwa kucherechedzwa kuti kuita kwakarongeka kweYoga maekisesaizi kungangove mutemo wekutanga. Kana iwe ukangoita chete mudiki yoga, asi zuva nezuva, iwe unogona kuwana mhedzisiro yakawanda kupfuura kana isiri yekudzidziswa zvachose.

Uyezve, iyi nheyo yakakodzerawo kune vanotanga, uye kune avo vakatoita vanga vatoita muchega kureba zvakakwana. Makirasi akajairwa achabatsira kuchengetedza mhasuru mune toni, uye haufanirwe kupora mushure menguva refu.

Uyezve, kutaridzika kwekufambira mberi zvishoma nezvishoma kunogara kwakanaka kwazvo mumuviri uye kununura muridzi kune zvakawanda zvakanaka zviitiko.

Naizvozvo, zvirokwazvo zviri nani kudzidzira zuva nezuva pane kamwe chete pasvondo. Uyezve, iwe haugone kuita vese veAsia yeiyo yakaoma kamwechete, asi kuita anodiwa kwazvo kana avo vakatokwanisa kubata zvakanaka. Chichava tsika yako, uye iwe uchamirira chidzidzo chega chega nechishuwo.

Nyaradzo yekurovedza muviri kurovedza muviri

Nheyo inonyanya kukosha ndeyekuti iri munzira yekuzadzisa zvese Asan Hatha Yoga, iwe wakanzwa nyaradzo. Saka, zvinoreva mune iyi nyaya haisi yekubata neyekugara ichiratidzira yemukati kana kuita chero kubudirira.

Kunyangwe, chokwadika, kana iwe uchave uchiita zvakanyanya kupedza Asals, iwe ungazonzwa kuratidzira kumwe, uye nekuurayiwa kwacho iwe uchazoda nguva yakawanda.

Nekudaro, mutemo mukuru uchave unotevera - muviri wako unofanirwa kuzorora mukati mekuita maekisesaizi, uye asana ivo pachavo vanofanirwa kuita mafaro chaiwo. Zviri pane iyi nheyo kuti iwe unonzwisisa kuti zvii zvinoitwa nemaitiro.

Nheyo yekubhadharwa

Paunenge uchivaka maitiro ako akaoma, usakanganwa nezvenzira yekumanikidza. Iyo iri muchokwadi kuti imwe neimwe yekufamba inofanirwa kuwedzerwa pamwe nekukakavara.

Semuenzaniso, kana iwe uri kusendamira, saka unofanirwa kufambira mberi. Uye kana iwe uchimanikidza, iwe unofanirwa kuzorora. Pashure pokunge kufadzwa kunotevera kuyerera - Iyi ndiyo nheyo iri nyore, iyo inovimbisa kuchengetedzeka muchiitiko cheYoga kwenguva yakareba, uyezve, unogona kuwana iyo yakanakira uye ichinakidza chirongwa chomudzimu.

Iyi ndiyo yaive nheyo dzakakosha dzeHatha-yoga makirasi, kunyanya, kune vanotanga.

Pakupera kwenyaya, ive shuwa yekutsvaga vhidhiyo yeiyo: