Kana wanga uchikandira nekutendeuka husiku hwese uye usingawane nzira yakasununguka yekurara, yoga inogona kunge iri shamwari yako huru mukukotsira. Kunyanya, ita Viparita Karani.
Zvinofungidzirwa kuti vanopfuura 55 muzana yevanhu vanoita yoga vanoti inovabatsira kurara zviri nani. Pamusoro pezvo, vanopfuura 85 muzana yevatori vechikamu vakataura kuti kudzidzira yoga kunobatsira kuderedza kushushikana.
Izvi zvinonyanya kukonzerwa nekuti, kusiyana nekumhanya, HIIT, kana kumwe kusimba-simba, yoga inodzikamisa pfungwa nemuviri, ichitisvitsa pakuzorora kwakadzika nekukurumidza uye zvizere. Saka kana wanga uchinetseka kurara, tora maminetsi mashoma manheru ega ega usati wapinda pasi pemavharo uye ita iyi yoga pose yekurara zvirinani.
Viparita Karani Technique
- Gara nerutivi rwako rworuboshwe pamadziro. Musoro wako wepasi unofanira kuzorora pamutsago kana piro kana uri kushandisa imwe pamubhedha.
- Zvinyoro shandura muviri wako kuruboshwe uye uuye nemakumbo ako kumadziro. Kana uri kushandisa cushion, isa musana wako pamutsago usati wasimudza makumbo ako kumadziro. Shandisa maoko ako kuenzanisa paunenge uchichinja uremu hwako.
- Dzikisa musana wako pasi uye urare pasi. Zorora mapendekete ako uye musoro pasi.
- Shandura uremu hwako kubva kune rumwe rutivi kuenda kune rumwe uye uunze mapfupa ako ebutt pedyo nemadziro.
- Rega maoko ako agare akazaruka pamativi ako, zvanza kumusoro. Kana uri kushandisa cushion, musana wako wezasi unofanirwa kutsigirwa zvizere nawo.
- Bvumira misoro yemapfupa ehudyu (chikamu chebhonzo chinobatanidza chigadziko chehudyu) kuti isunungure uye isununguke, ichiwira kuseri kwechiuno.
- Vhara maziso ako uye edza kugara munzvimbo iyi kwemaminetsi mashanu-5, uchifema mukati nekubuda nemhino dzako.
- Kuti ubude mune iyi pozi, zvishoma nezvishoma zvisundire kure nemadziro uye tsvedza makumbo ako kurudyi.
- Shandisa maoko ako kuzvitsikirira kumashure panzvimbo yakagara.
Kana uchikwanisa uye zvakasununguka, inzwa wakasununguka kuita Makumbo Kumusoro Kwemadziro uchitarisana nemusoro wemubhedha wako. Mushure mekuva mune iyi pose kwemaminetsi mashomanana, zvishoma nezvishoma shandura kune imwe nzvimbo yekurara yakagadzikana.
Viparita Karani Benefits
Yoga haina kukodzera chete kudzidzira kumwe kuita kwemuviri. Vanewo zvakawanda zvinovaka pahutano. Muchiitiko ichi, Viparita Karani zvakare inovandudza kuzorora kwehusiku.
Inovandudza ganda uye bvudzi
Tsika yeyoga posture inobatsira kupenya ganda sezvo ropa richiyerera nemuviri wese munzvimbo yakadzora. Panguva imwecheteyo, inosimbisawo uropi. Kuchengetedza uye nguva dzose zvinowedzerawo kupenya kune ganda uye chiso.
Kana mumwe munhu achinetseka pamusoro pematambudziko ekudonha kwebvudzi saka anofanira kuita Viparita Karani nguva dzose. Tsika yeyoga pose inova nechokwadi chekuyerera kweropa kunzvimbo yemusoro. Ropa rine mweya weokisijeni rinokwiza ganda remusoro uye rinokurudzira mafollicles ebvudzi. Nokudaro, makumbo-up-the-wall pose anobudirira mukudzivirira kurasikirwa kwebvudzi, kuchena bvudzi uye mamwe matambudziko ebvudzi.
Inobvisa marwadzo ekumusana
Paunenge uri muLegs Up the Wall pose, dzvinyiriro uye tension zvinoburitswa kubva kumusana, kunyanya kana uri pamubhedha kana kushandisa piro kana cushion.
Kunogona kuva kunobetsera zvikuru apo tinotambura nemazuva akabatikana kana kuti apo zuva redu nomusi rinonyanya kushanda. Iyi pose inobatsira kunatsiridza kutenderera uye inobvisa yakaderera musana. Mukuwedzera, iyo inozorodza vertebrae uye inovasunungura kubva pakumanikidzwa kunogara kuchitsigira uremu hwemuviri.
Zvinyoronyoro anotambanudza hamstrings
Kunyanya iwe kudzidzira iyi pose uye pedyo iwe unogona kuunza chiuno chako kumadziro, iwe unowedzera kutambanudza iwe unonzwa mu hamstrings yako. Kwete chete isu tinogona kuishandisa tisati taenda kunorara, zvakare zvinonakidza kuzviita mushure mekuita gumbo Workout.
Kunyange zvazvo zvingaita sechinhu chisina kuisa kushushikana pamusana pemakumbo, tine chokwadi chokuti inobatsira kusunungura hamstrings. Mukuwedzera, zvichakanganisa zvakakwana kutambanudza mabvi kuti uwane huwandu hukuru hwekutambanudza.
Inokurudzira kuzorora kwepelvic floor
MuLegs Up the Wall Pose, tsandanyama dzepelvic dzinogara dzakasununguka, zvichibvumira kushushikana kuburitswa kubva pasi pepelvic.
Ndicho chikonzero nei isingakurudzirwi pakuenda kumwedzi kana vakadzi vane pamuviri. Nekudaro, iyi ikurudziro yakajairika, saka nyanzvi inofanirwa kubvunzurudzwa kuti iongorore nyaya yedu.
Inobvisa makumbo nemakumbo
Kubvisa kudzvinyirirwa kubva pamakumbo netsoka nekuzvitenderedza uye nezvigadziko zvetsoka zvakatarisana nedenga zvinogona kubatsira kuderedza kuzvimba muchikamu chezasi chemuviri, kubvisa marwadzo, uye kusunungura chero kushushikana kungave kwakakonzerwa nekugara uye / kana. ndakamira zuva rose.
Inopa kuzorora
Kuve mune iyi pose, kunyanya kana yakasanganiswa nekufema zvine mufungo, zvinogona kubatsira kuderedza kurova kwemwoyo wako uye kukudzosera kunguva yazvino. Izvi hazvingogadziri nzvimbo yakadzikama, asi inobatsirawo kuderedza kushungurudzika, kuzvidya mwoyo, uye kushaya hope, nokudaro kugadzira nzvimbo yekurapa uye kukupa mukana wekurara nyore nyore usiku.
Kuchenjerera
Zvakanaka kuchengeta mamwe matipi ekudzivirira mupfungwa usati wadzidzira yoga yekurara kana Viparita Karani asana kuti uwane mabhenefiti akakodzera.
- Hazvikurudzirwi kuita Viparita Karani kurara panguva yekuenda kumwedzi sezvo zvinosanganisira zvishoma inversion. Tichadzivisa kuita nzvimbo yekurara iyi kana tine pamuviri.
- Vanhu vane dambudziko remaziso senge glaucoma kana high blood pressure vanofanira kudzivirira iyi asana.
- Kana iwe uchinzwa kunzwa kusinganzwisisike mutsoka pese patinoita iyi yoga asana kurara, isu tichaedza kukotamisa mabvi uye kubata pasi petsoka kuunza zvitsitsinho padhuze sezvinobvira kunharaunda yepelvic.
- Vanhu vane dambudziko remusana uye / kana mutsipa vanofanira kurega kudzidzira Viparita Karani asana kana kuti vanofanira kuzviita pamberi pemudzidzisi ane ruzivo kuti vawane mabhenefiti akakodzera eiyo pose.
Kana isu tiri vatsva ku yoga, kuwana kurongeka chaiko kwemuviri mune iyi pose kunogona kuve kwakaoma. Zvisinei, pane mano. Kuti tiwane kurongeka kwakarurama uye kuenzana, tichasendamira nenzira iyo mapfupa ehudyu akatsikirirwa zvakasimba kumadziro. Nekuita izvi tichifema zvakajairika, tinogona zvakare kuzorodza musana, madumbu, uye tsandanyama dzepelvic. Nekufemerwa kwega kwega, isu tichadzvanya mapfupa ehudyu nesimba rakawanda kumadziro uye panguva imwechete isu tichaparadzanisa torso kubva pamadziro. Tinofanira kunonoka uye kupfava patinenge tichitsikirira pamadziro kuti tisazvikuvadza kana kukwenya tsandanyama dzedu.