Yoga ndi chikhalidwe chakale chomwe chikuphatikiza chitukuko cha thupi ndi chauzimu. Yoga idayambira pafupi zaka zikwi zinai zapitazo, ndipo ngakhale kuti mbiri yake yakale inali yosiyana ndi anthu, m'zaka zaposachedwa - mtundu uwu wa chiwonongeko ndi kupeza omvera ambiri.
Kuphatikizapo, yoga imagwiritsidwa ntchito kugwira ntchito pamsana. Masewerawa amakhala operewera kwa anthu omwe ali ndi scoliosis , osteochondrosis, nthenda ndi matenda ena a mawonekedwe a minofu.
Masana a yoga amapereka ubwino wambiri pamsana:
- Kulimbitsa - chifukwa cha magalimoto ambiri amatha kufooketsa mitsempha ndipo, motero, kupweteka kwambiri pamsana;
- zosangalatsa - mothandizidwa ndi zojambula zogaŵira za yoga kuti msana ukhale wotsegula minofu, yomwe chifukwa cha kusintha kwa mzere wa msana kumaphatikizidwa ndi kulemedwa;
- Kutsegula - yoga imagwiritsidwa ntchito kutambasula msana, chifukwa kusintha kwa ma discs ndiko chifukwa cha kuchepetsa mtunda wa pakati pa ma vertebrae.
Zochita
Tikukulimbikitsani kuti muzichita masewera olimbitsa thupi ambiri pamphepete mwa yoga.
- Tadasana - phokoso la mtengo. Miyendo ili pamodzi, mapazi amangiriridwa pamodzi, manja pambali. Mphunoyi imakoka pansi, kukoka msana kumtunda, ngati kuti tinkamangiriza pamwamba pa mutu.
- Kupemphera - kupemphera kapena kusinkhasinkha, mitengo ya kanjedza inagwirizana pa chifuwa. Mutu umatsika, kupuma kuli kosalala ndi bata.
- Kukhazika kwa dzuwa - miyendo yopanda, mikono itakwera pamwamba pa mutu wake, yotseguka kwambiri kusiyana ndi mapewa, zala zowatambasula kumwamba, mutu wake unabwerera, maso ake akuwonekera pamwamba. Timapuma bwino, pang'onopang'ono timachepetsa manja athu ndikuika manja athu pamtambo, ndikupanga minofu ya dzuwa.
- Talasana ndi kanjedza. Kuphatikizana palimodzi, timayima pa masokosi, manja timakwera mmwamba, ладошки pamodzi, timatulutsa nsana pamwamba.
- Vrksasana ndi mtengo. Sitimasintha malo a miyendo, timakweza manja athu pamapiri.
- Wofesa - timayendayenda ndi thupi ndi manja, miyendo ndi minofu siziyenda panthawi imodzimodzi, mapazi kumbali ya mapewa.
- Arhachakrasana ndi theka. Lembani, bendaninso, yesani manja. Kuwombera - timagwadira, timagwira manja athu m'chiuno, kutuluka - timabwerera ku Yip.
- Mphuno ndi miyendo pamodzi, dzanja lamanzere liri pambali pa thupi, labwino limakwera pamwamba pa mutu. Timatambasula dzanja ndi kumbali, tikugwera pamtanda. Tikakwera mkati timatambasula dzanja lathu, pamphuno timayenderera kumbali inayo.
- Trikanasana ndi katatu. Timatambasula miyendo monga momwe tingathere, timayambanso chala cha kumanja kudzanja lamanja, kwezani manja athu pamapazi ndi kumatsamira kumanja. Timayang'ana pamtambo wapamwamba. Kulemba, kutulutsa, timabwereza kumbali inayo.
- Msilikali - PI monga momwe anachitira poyamba, kokha kumbuyo kwa mwendo. Bondo liri 90⁰, mikono ikulumikizidwa kumbali. Pomwe tizilumikiza timabwerera ku IP, timabwereza kumbali inayo.
- Uddiyana bandha (nsanja yapakati) - miyendo imakhala yofalikira kuposa mapewa, manja amakhala pamadzulo. Thupi limasunthira patsogolo, kulowetsa, kutulutsa, kupuma. Dzukani - tenga mpweya.
- Vriksasana ndi mtengo. Pogwira mwendo wowongoka, mwendo wachiwiri ukulungama ndi kuikidwa pa chiuno cha mwendo wowongoka. Manja amasonkhanitsidwa palimodzi ndikukula pamwamba pa mutu wanu. Kutuluka, osasintha malo a miyendo, timatsitsa thupi, kutambasula msana, mikono imakhala yosasunthika. Pomwe ife timatulutsa mpweya, timatulutsa manja athu kumtunda ndipo kumbali zonsezi timazichepetsa, timatsitsa mwendo. Timabwereza kumbali inayo.
- Heron - kwezani dzanja lamanzere pamwamba pa mutu, kugugulira mwendo kumanja, kugwira dzanja lamanja ndi phazi ndikuponya phazi kumbuyo kwa ntchafu. Msoko wothandizira uli ngakhale. Pumphunzi timatsamira patsogolo. Tikalowetsa mpweya timatsitsimula ndikupukuta miyendo yathu. Timabwereza kumbali inayo.
- Diamond - timakhala pazitsulo, timayika manja athu kumbuyo kwathu, kwezani manja athu mmwamba momwe tingathere.
- Chovalacho n'chofanana ndi IP, kwezani dzanja lamanzere pamwamba pa mutu, lichepetseni pamapewa, tembenuzani dzanja lamanja kumbuyo kwathu ndikulikwezera ku dzanja lamanzere. Timagwirizanitsa manja athu, kukonza malo ndi kubwereza kumbali ina.
- Mapiri - IP ndi ofanana. Manja akukwezerani ndi kutseka pakutu pa mutu wanu. Timathetsa zovuta za yoga zothandizira msana - manja akutitambasula mmwamba, amawombera manja ndikuwapondaponda pa maondo awo, manja akutsika pamtanda - phokoso la mwanayo.