Ikati Pose: Izinzuzo Nezobuchwepheshe

I-Yoga yenziwa njengomkhuba wendawo yonke yokuthola ngokugcwele komzimba womuntu. Isici ngasinye kuso sithinta uhlelo oluthile noma isitho. Usizo ekuqedeni ubuhlungu bokudonsa ngemuva, ukukhipha i-scoliosis noma ekuvimbeleni i-osteochondrosis kungafaka ikati. Ku-yoga kubhekwa njengenye yezinto ezilula, kungadingi ukulungiswa kwangaphambili. Ake sijwayelane nemigomo namasu okusetshenziswa kwayo.

Inhloso ye-asana

Njengoba isikhathi eside esihlalweni sokuhlala noma ngokuzikhandla okungavumelani ngokomzimba, ukuma kanye nemisipha engemuva komuntu ngokuvamile ihlupheka. Ngenxa yalokho, ubuhlungu, ukunganaki, nokubukeka kubonakala.

Isikhundla sekati kusiza ukukhulula ubuhlungu nokucindezeleka emgodleni, okwandisa ukuguquguquka kwawo. Ngesikhathi ukwenziwa kwe-asana kunokwelula okulula kwemisipha ye-back, ukujikeleza kwegazi kanye nokudla komzimba nge-oksijini kuvamile. Ukwandisa ithoni jikelele, kunomphumela wokuvuselela. Isikhundla senkathi siphinde sibhekane nezinselele ngesikhathi sokuya esikhathini kwabesifazane. Ngaphezu kwalokho, izitho zangaphakathi zithola "ukusikhipha" futhi ziqinisa ucingo lwesisu.

Muva nje, ochwepheshe baye baphawula ukuthi isikhundla samathambo kubantu besifazane abakhulelwe ku-trimesters yesibili nesithathu sinenani elihle kakhulu. Kususa izenzakalo eziqhubekayo kwabesifazane engxenyeni engezansi yomzimba nokuphefumula, kukhulisa ukuphefumula, kwandisa ukuhamba kwamalungu, kulungisa owesifazane ngokubeletha okuncane. Ukuzivocavoca okufanayo kuyasiza esikhathini sokuqeqesha ukuqeqesha imisipha yomzimba.

Ikhono lokukhishwa

Elinye igama lokumiswa kwekati ngu-marjarianasana. Inqubo yokwenza lokhu ilula.

• Isikhundla sokuqala sisezintweni ezine. Kulesi simo, amadolo angaphansi kwamagatsha asezintweni, izintende ezingaphansi kwamalungu ehlombe. Ingxenye engenhla yezinyawo ilele phansi, iminwe yezandla iqondiswa phambili. Kubalulekile ukulungisa isimo, lapho isisindo somzimba sisatshalaliswa ngendlela efanayo phezu komzimba futhi ukugoba kwemvelo komgogodla kugcinwa.
• Uma i-inhalation, i-back flexes, i-thorax iyancipha. Ukubukeka kuqondiswe phezulu, ngemuva kwekhanda kudonselwa ku-coccyx. Ngakho-ke kubalulekile ukubheka, ukuthi izinsikazi nezandla zahlala zihamba phansi, futhi izimbongolo - ziqondisiwe.
• Ekuphumuleni, i-back slide. Umgogodla uphakanyisa phezulu, imisipha yomzimba ihanjiswa phezulu, amehlo agxile emadolweni, inhlama ibuyele kubo. Izinhlamvu ziqondile, izintambo nezingalo ziyi-perpendicular phansi.

I-Asana yenziwa nge-dynamics noma ngesigqi sokuphefumula okujulile, okuqhubekayo. Inombolo yokuphindaphindiwe inqunywa ngamunye (kusuka izikhathi ezingu-10 kuya kwezingu-40 ngezinga ngalinye). Kodwa-ke, phakathi kwe-inhalation nokuphefumula, ukucindezeleka okuncane kokuphefumula (kusuka kumasekhondi angu-3 ukuya kwangu-10) kungenziwa. Ngaleso sikhathi, ungase uzizwe ngokucacile umthelela wokumiswa emzimbeni womuntu.

Isikhundla sekakati kwabesifazane abakhulelwe ku-trimester yesithathu sinikeza ithuba lokuzikhethela ezihlangothini. Isimiso sokuphefumula nesenzo sinye. Ama-forearms akudingeki ukuthi abe yi-perpendicular phansi. Izinguquko esikhundleni sezintambo zinezinga elihlukile nendawo yokulayisha.

Izincomo

• Yenza ubhontshisi kumatethi akhethekile noma umuthi we-rubber.
• Isikhathi esihle kakhulu samakilasi ekuseni noma kusihlwa. Esikhathini sokuqala, lokhu kuyimfudumalo emnandi emva kokulala, okwesibili - ukususwa kwezingcindezi emva komsebenzi wosuku. Ekuseni, lo mkhuba uthatha ihora ngaphambi kokudla, kusihlwa - amahora amabili nesigamu emva kokudla.
• Ukuphuza kubushelelezi, kujulile, ngaphandle kwama-jerks. Ukuze uthole umqondo ocacile wokunyakaza nokulawula, ungavala amehlo akho. Ukumiswa kwekathi kuzinzile, ngakho-ke lo mzuzu ngeke ubangele ukulahlekelwa kokuxhumana.
• Ukuze uqaphele ukuhlanekezela okujulile emgogodleni noma ekugqeni kwayo, umuntu angacabanga ngomcabango othi othile ubeka isandla ngemuva noma esiswini, okudingayo ukuziqeda.
• Abesifazane abakhulelwe kufanele baqhube umsebenti onjalo ngaphansi kokuqondiswa komfundisi. Kuphela kuphela okungaqondana nokuhlonipha ukusabalalisa. Futhi masinyane ngaphambi kwamakilasi, kubalulekile ukubonana nodokotela oya khona.

Ukungafani

Naphezu kokunethezeka nokuphepha kokubulawa, ukuhlelwa kwekati kunamaphesenti athile ekusebenzeni.

Okokuqala, lokhu kungukulimala emuva, okungavumeleki ukujula nokujula komgogodla. Ngokulimala kwentamo, akufanelekile ukulandela umkhuba we-marjarianasana. Kodwa-ke, kukhona inketho ngaphandle kokufaka entanyeni kwinqubo yokukhipha. Isikhundla sikati kulokhu kwenzeka ngokuvumelana nemithetho yokuphefumula nezenzo, kuphela ikhanda lihlala lisesimweni sayo sokuqala (ukubukeka kuqondiswe phansi).