I-Urdhva Dhanurasana (ngezinye izikhathi eyaziwa ngokuthi i-Chakrasana), iyaziwa ngokuthi i-wheel pose, nakuba ukuhumusha kwezwi nezwi "kubheke phezulu". Kungenye yalezo zimo eziyisisekelo ezenziwa yibo bonke abathandi be-yoga. Esimeni, wonke umzimba ubukeka njengothingo.
Ukuma okucebile okunezinzuzo eziningi futhi kungaba mnandi kakhulu ukukwenza, kodwa iningi lethu alinakho ukuguquguquka kwehlombe okudingekayo namandla okucindezela izingalo zethu ziqonde ngokuphelele. Lokhu kusho ukuthi esikhundleni sokubukeka njenge-arc ebheke phezulu, sigcina sesibukeka kancane njengonxande obheke phezulu.
Ngenhlanhla, sisengathola izinzuzo eziningi zokuma kwendololwane-egobile-indololwane. Ukukhumbula ukuthi umgomo jikelele uwukunweba umgogodla futhi uvule isifuba, kunezindlela ezimbalwa esingasebenzisa ngazo izesekeli noma ezinye izimo ukuze sifinyelele leyo miphumela efanayo ngaphandle kokulimaza umhlane wethu ophansi.
Indlela Yokwenza I-Wheel Pose
- Lala ngomhlane izinyawo zakho zihlukene ngobubanzi be-hip bese ugoba amadolo akho.
- Sizokwelula izingalo ngaphezu kwekhanda futhi sizogoba izindololwane, sibeke izintende zezandla phansi eduze kwezindlebe, iminwe ibheke phambili.
- Lapho sihogela, sizophakamisa izinqulu.
- Sizokhipha umoya sime kancane.
- Sizodonsa umoya, sicindezele ngezandla futhi sizozama ukuma kancane ngomqhele wekhanda phansi futhi izindololwane zigobile. Uma ukucindezela izingalo zakho ziqonde kuzwakala kumpintsha entanyeni noma emhlane ophansi, sizoma lapha.
- Sizokwelula izingalo nemilenze yethu ngokusemandleni ethu. Abanye abantu bakuthola kuwusizo ukuhamba bebhekise izinyawo ekhanda labo. Sizohlola ingemuva eliphansi ngemva kwanoma yikuphi ukulungisa esikwenzayo
- Ukuze sehle, sizofaka kancane isilevu, sigobe izindololwane bese sisekela umqhele wekhanda futhi.
- Sizohamba kuze kube sekupheleni kwekhanda futhi sehlise izingalo emaceleni.
Izinzuzo
I-Wheel Pose iwela esigabeni sokuma okwaziwa ngokuthi ama-backbends, okuyizimo ezenziwa ngomgogodla ngokwesandiso. Lo mndeni wama-pose kuthiwa uyazuzisa ngoba uvula inhliziyo nesifuba, usenze siphefumule kakhulu. Kukholelwa ukuthi futhi zivuselela izindlala ze-adrenal.
I-Chakrasana, noma i-Urdhva Dhanurasana, iphinde inikeze ukwelula okujulile esifubeni nasemisipha yehlombe, kanye nama-flexible e-hip. Iphinde iqinise ama-hamstrings kanye nama-extensors omgogodla. Ngaphandle kwalokho, kunezinye izinzuzo ezisekelwa isayensi zokuma kwamasondo.
- Ithuthukisa ukuguquguquka komgogodla. Olunye ucwaningo lwathola ukuthi ukufaka ukuma kwamasondo kanye nama-backbends afanayo enkambweni ye-yoga kuthuthukisa kakhulu ukuguquguquka komgogodla kubahlanganyeli abangaphezu kweminyaka engama-50.
- Yandisa amandla. Emasontweni ayi-12 nje kuphela, ababambiqhaza ocwaningweni olulodwa babonise ukuthuthuka okukhulu kwamandla emisipha ngemva kokuzijwayeza ukuma kwesondo nezinye izimo ze-Hatha yoga.
- Ngiyakwazi ngcono amazinga eglucose egazini kubantu abanesifo sikashukela sohlobo 2. Ucwaningo lwakamuva luthole ukuthi ama-backbends ehlisa amazinga e-hemoglobin A1c kubantu abanesifo sikashukela.
Contraindication
Izimo ezizuzisa kakhulu ku-yoga ngokuvamile yizo ezinezingozi eziningi. Kanjalo, okusenza sithuthuke ngempela ku-yoga akuzona kakhulu izidingo zomzimba, kodwa izinga lokunakekela okufanele ukuthathe ngenkathi uyenza.
Kungase kube ngcono ukunamathela ekuhlukeni okungafuneki kangako uma sibhekana nakho ubuhlungu obuphansi emuva, i-carpal tunnel syndrome, umfutho wegazi ophakeme, ukulimala kwamahlombe noma ukungazinzi, njengomlando wokukhishwa.
Kumele kuqashelwe ukuthi ama-backbends ajulile, noma noma yikuphi ukuma okunomgogodla okweqile, ngokuvamile kuvinjelwa ngemva kokuzivocavoca. i-trimester yesibili yokukhulelwanjengoba kungaba nomthelela ku-diastasis recti.
Amaphutha amakhulu
Nakuba i-Wheel Pose iyi-asana evuselelayo yomzimba nengqondo, akusona isimo esilula ukusisebenzisa futhi singadala ukulimala uma senziwa ngokungalungile.
Ungagobi umhlane wakho
Uma sihlala isikhathi esiningi sosuku lwethu, kungakhathaliseki ukuthi sithayipha amahora edeskini noma ukubamba iqhaza emdlalweni ofana nokuhamba ngebhayisikili okusibangela ukuba sigobe, lokhu kungase kubangele ukuguquguquka okubuthakathaka komgogodla we-thoracic (maphakathi nomuva). Ngenxa yokuzungeza okukhulu komgogodla, kungaba nzima ngathi ukugoba iqolo ngesikhathi se-Wheel Pose.
Izimo ze-yoga eziyisisekelo ezifana ne-Dog-Facing Dog kanye ne-Cat-Cow yizivivinyo zokuhamba ezihamba phambili ezihamba phambili nezisebenzayo ezikhuthaza ukunwetshwa kwe-thoracic, kanye nokuvuleka kwesifuba namahlombe.
Ubuhlungu emhlane ongezansi
Ubuhlungu obuphansi emuva bungaba umphumela womabili ama-hip flexors aqinile kanye nama-quadriceps aqinile, njengoba exhunywe ku-pelvis (amathambo e-hip). Ngesikhathi se-Wheel Pose, i-pelvis ibheke phambili, okwenza kube ne-arch evelele kakhulu emhlane ongezansi.
Ngakho-ke uma uzwa ubuhlungu emhlane wakho ongezansi ngenkathi ukulesi simo, sizozama ukwenza ama-stretch ahloselwe ukwelula ama-hips, ama-hamstrings, nama-quads.
Ukwelula izinqulu zakho njalo kungathuthukisa ukuhamba kwe-hip, okungesona nje kuphela isihluthulelo esibalulekile ekuvuleni izimo ezihlukahlukene ze-yoga, kodwa futhi kungakhulula ukungezwani kwakho kokubili komhlane wakho ophansi kanye nomhlane ongaphakathi.
Ukuma okufana nejuba, i-crescent lunge, ukugoba okuya phambili okunemilenze ebanzi, isibankwa, nenja ebheke phansi nakho kuhle ekuvuleni okhalo futhi kuqinise imilenze futhi kusisize silungiselele ukuma kwesondo.
ubuhlungu esihlakaleni
Ukuthwala isisindo somzimba kungase kubonakale kulula, kodwa akunjalo ngaso sonke isikhathi, ikakhulukazi uma sintula amandla ezindaweni ezithile. Isibonelo, ngenkathi siqhuba isondo, uma singenawo amandla ku-core, izingalo noma i-quadriceps, singabeka isisindo ezihlakaleni.
Futhi, ngenxa yokuthi sichitha isikhathi esiningi usuku lonke sibhala, sibhala umbhalo, sithayipha, futhi sishayela, izihlakala zethu zijwayele ukugobela phambili ngaphandle kokubekwa kwesisindo esingeziwe kuzo. Kodwa esimweni sesondo, izihlakala zethu zigobile futhi zisekela uhhafu wesisindo somzimba, ngakho-ke kunengqondo uma uzwa ubuhlungu besihlakala ngenkathi wenza isondo.
Indlela yokulwa nalokhu ukuqinisa umzimba wonke. Ukuma njengepulangwe, imfezi, ipulangwe elihlehlayo, kanye ne-warrior II kuyindawo enhle yokuqala. Vele, kukhona futhi izivivinyo zezihlakala zansuku zonke ezingenziwa ukwakha amandla ezihlakaleni zakho, njengokuzungezisa isihlakala kumata wakho, ukuminyanisa isihlakala nokukhulula, nokunwebeka kwengalo nokunwebeka.
izingalo ezinganwetshiwe
Uma sikuthola kunzima ukuqondisa izingalo zethu ngenkathi sizilolongela i-Wheel Pose, kungenzeka ukuthi asikwazi ukuguquguquka emahlombe. Kungesinye futhi isizathu sokuthi kungani ungase uzwe ubuhlungu esihlakaleni, njengoba ukungaguquguquki emahlombe akho kubangela ukuthi umzimba wakho ukhokhe ngokweqile futhi ubeke isisindo ezihlakaleni zakho.
Ukusiza ukukhulisa ukuguquguquka kwehlombe, sizozijwayeza ukuma okuningi kokuvula inhliziyo njengepulangwe elibuyela emuva, inhlanzi, ikamela, imfezi, ilobster, umdlwane, nekati-inkomo. Kodwa-ke, uma siphinde sizwa ubuhlungu esihlakaleni, sizojwayela i-dolphin pose noma ipulangwe lengalo.