Tsaya akan raga

A panacea ga dukan cututtuka - a nan, idan a taƙaice game da amfanin wani headstand. Akwai ra'ayi cewa ta fuskar iyawar warkarwa, ba ta da tamani. Bari mu bincika dalla-dalla dalilin da yasa wannan asana yana da kyau sosai, yadda ake yin shi daidai kuma ga wanda, alas, an hana shi.

Menene ma'anar shirshasana?

Sunan Sanskrit na kan kujera shine Shirshasana ("shirsha" ana fassara shi da "kai"). Ana ganinta a matsayin sarauniyar asanas, kuma akwai dalilai da yawa akan hakan. Ɗaya daga cikin manyan yogis na zamaninmu, Ayengar, ya ce idan ba ku da isasshen lokaci don yin cikakken aiki, yi akalla asanas. Dangane da amfani, suna maye gurbin duk yoga asanas.

Amma kafin mu fara magana game da fa'idar Shirshasana, bari mu yarda a kan wannan: Kwarewar motsa jiki da kanku yana da haɗari. Wannan ya kamata a yi kawai a ƙarƙashin jagorancin ƙwararren malami. Kuma yana iya ɗaukar fiye da shekara ɗaya kafin ku fara yin nasara.

Amma idan ba ku zama mafari a yoga ba, kuma jikin ku yana amfani da kaya, kuna da masaniya a kan asanas kuma kuyi su da tabbaci kuma daidai, kalli darasin bidiyon mu. A cikinsa, mun ba da dabarun yin motsa jiki, da kuma waɗanda za su ba da damar ku, taimaka muku yin Shirshasana ba tare da tsoro da zafi ba, cikin sauƙi da farin ciki.

Amfanin motsa jiki

1. Mafi mahimmanci, madaidaicin kai yana kawo sabon jini a kai. Wannan yana nufin cewa an sabunta ƙwayoyin kwakwalwa, an haɓaka ikon tunani, kai ya zama haske da haske. Af, duk asanas da aka juya (inda ƙashin ƙugu yana sama da kai) sun shahara da wannan.
2. Jini yana gudana zuwa ga pituitary da pineal gland - muhimman gland a cikin kwakwalwa, wanda lafiyar mu ya dogara kai tsaye. Duka jiki da tunani.
3. Yana inganta ma'aunin hormonal. Kuma haka lamarin yake. Pituitary gland shine yake da alhakin samar da hormones (yana samar da hormones da ke shafar girma, metabolism da aikin haihuwa). Amma ni da ku muna tafiya a kan ƙafafunmu, jinin da ke cikin jiki yana gudana a kowane lokaci, kuma glandan pituitary bazai sami cikakken hoto na adadin kwayoyin da muke bukata ba. Kuma lokacin da muka matsa zuwa matsayi, jini yana gudu zuwa kai, kuma glandan pituitary yana da duk bayanan da ake bukata. Ya "gani" waɗanne hormones da muka rasa kuma ya fara aiwatar da sake cika su.
4. Yana rage matsa lamba akan bangon tasoshin jini. Wannan gaskiya ne ga masu fama da varicose veins. Asana yana taimakawa kawar da haɗarin varicose veins kuma yana hana ci gaban cutar.
5. Ya fara aikin farfadowa. Saboda me hakan ke faruwa? Tashin kai, kamar duk asanas mai jujjuyawa, yana canza kwararar kuzari a jikin mutum. Yana game prana da apana. Prana yana motsawa sama, apana yana motsawa ƙasa. Kuma idan muka tashi a cikin Shirshasana, sai kawai mu karkatar da magudanar da kuzarin nan, mu fara aikin farfaɗowa.
6. Yana share gubobi. Lymph yana cire duk abin da ba dole ba daga jiki. Kuma yana gudana ne kawai a ƙarƙashin nauyi ko lokacin aikin tsoka. Idan mutum ya jagoranci salon rayuwa marar aiki, tsokoki suna da ban sha'awa kuma ba su ci gaba ba - lymph, alas, stagnates. Wani tasiri mai ban mamaki yana faruwa lokacin da muka juya baya. Lymph a ƙarƙashin ƙarfin nauyi ya sake fara aiki kuma ya 'yantar da jiki daga tarin guba.
7. Inganta metabolism.
8. Yayi kyau sosai a cikin ayyukan mata, yana daidaita yanayin haila.
9. Yana kunna tsarin juyayi na parasympathetic, wanda ke da alhakin shakatawa. Bayan haka, menene zai faru idan muka yi hannun hannu? Ƙara yawan matsa lamba na intracranial. A nan jiki "ya farka" kuma ya fara aiwatar da tsarin kansa. Ya fara kwantar mana da hankali, yana cewa komai yana lafiya, babu hadari. Shi ya sa idan muka fito daga wannan matsayi, sai a sami jin dadi mai dadi, annashuwa. Tsarin juyayi na parasympathetic ya kunna a cikin jiki.
10. Yana kawar da tashin hankali, damuwa da damuwa.
11. Yana ƙarfafa aikin huhu, hakan yana kare mu daga tari da ciwon makogwaro. An yi imanin cewa mutumin da ke yin babban tsaye a kowace rana ba shi da damar samun ARVI da mura.
12. Ya cika da kuzari, yana kawar da gajiya, rashin barci.

Yi lahani ga motsa jiki

Muna ba da shawarar sosai cewa ku tuntuɓi likita kafin ku fara ƙwarewar wannan asana. Idan ba ku da tabbas game da lafiyar ku, kuna buƙatar tabbatar da cewa ba ku cikin waɗanda bai kamata ku yi aikin kai tsaye ba.

Don haka, contraindications ga Shirshasana:

• intervertebral hernia, protrusion;
• ƙara yawan matsa lamba na intracranial;
• raunin kwakwalwa mai rauni;
• cututtukan zuciya da cututtukan zuciya;
• matsa lamba na intraocular;
• cirewar ido;
• glaucoma.
• matsalolin hangen nesa mai tsanani.

Hakanan akwai iyakokin lokaci:

• cike da ciki da hanji;
• ciwon kai;
• gajiya ta jiki;
• ciki;
• lokacin haila a cikin mata.

Dalla-dalla dabarar tsayawar kai

GASKIYA! An ba da bayanin motsa jiki ga mutum mai lafiya. Zai fi kyau a fara darasi tare da malami wanda zai taimaka muku sanin daidai kuma amintaccen aiki na headstand. Idan kun yi shi da kanku, a hankali ku kalli koyawa ta bidiyo! Ayyukan da ba daidai ba na iya zama marar amfani har ma da haɗari ga jiki.

mataki 1

Muna zaune a gwiwoyi, auna nisa tsakanin gwiwar hannu. Kada ya zama fadi fiye da kafadu. Yi la'akari da wannan a hankali: kada gwiwar hannu su rabu zuwa tarnaƙi. Muka sa tafin hannunmu a gaba.

Hankali! A cikin wannan matsayi, ana iya samun zaɓuɓɓuka biyu don saita hannun:

• dabino bude;
• ko kuma a rufe sosai, saboda wannan muna haɗa yatsunsu.

mataki 2

Mun saita baya na kai kusa da dabino, da kambi - zuwa ƙasa.

mataki 3

Muna ɗaga ƙashin ƙugu a sama da ƙasa kuma muna tafiya kusa da kanmu kamar yadda zai yiwu. Muna mayar da ƙashin ƙugu kuma, muna turawa tare da gwiwar hannu, mu ɗaga kafafunmu madaidaiciya sama. Mu kasance a wannan matsayi na ɗan lokaci.

GASKIYA! Idan madaidaiciyar kafafu suna da wuya a ɗaga su nan da nan, da farko za mu lanƙwasa su, cire ƙafafu daga ƙasa kuma kawo sheqa zuwa ƙashin ƙugu. Muna cikin wannan matsayi, kiyaye ma'auni (idan kun fara ɗaukar su nan da nan, kuna haɗarin fadowa). Lokacin da kuka ji kwarin gwiwa, gyara kafafunku a tsaye sama.

mataki 4

Muna fita asana a hankali a jere.

Muhimmanci!

Daidaita Matsayi:

• Shugaban ya kamata ya yi lissafin ba fiye da 30% na jimlar nauyin jiki ba, sauran 70% ana rarraba su zuwa hannaye.
• Bayan kai, gangar jikin, ƙafafu da diddige suna yin layi madaidaiciya, ba tare da karkata zuwa gefe ba.
• Shugaban, chin da yankin thoracic suma su kasance cikin layi.
• Yi ƙoƙarin haɗa kwatangwalo, gwiwoyi, idon sawu da diddige tare. Miqe kafafunku har zuwa iyaka.

Yadda mafi kyau don ƙare motsa jiki

Bayan kun sanya ƙafafu a kan tabarmar, yana da kyau a ɗauki matsayi na yaron (wannan ya shafi duk asanas mai juyayi): durƙusa a ƙasa kuma ku jingina gaba, ajiye jikin da kai a layi daya. Mu sanya goshinmu akan darduma, mu sanya hannayenmu tare da jiki, ko kuma mu shimfiɗa shi a gabanmu, mu haɗa tafukan mu.

Idan kuna da ɗan lokaci kaɗan, to bayan wannan asana yana da kyau kada ku yi tsalle da gudu. Muna ba ku shawara ku yi shavasana - matsayi na shakatawa. A cikin headstand, jikinka ya huta (ko ya fara yin haka, duk ya dogara da lokacin da aka kashe a wannan matsayi), kuma yanzu wannan tasirin yana buƙatar ƙarfafawa da ƙarfafawa. Minti 7 ya isa cikakken hutawa a shavasana.

Yaya tsawon lokacin yin motsa jiki

An yi imanin cewa a farkon fahimtar wannan matsayi, minti daya zai isa. Sa'an nan kuma lokacin da aka kashe a asana za a iya ƙarawa a hankali zuwa minti 3-5. Nagartattun yogis na iya tsayawa a kawunansu na tsawon mintuna 30. Amma kada ku yi ƙoƙari nan da nan don samun irin wannan sakamakon!

Sai kawai tare da aiki na yau da kullum mutum ya fara jin jikinsa, don fahimtar lokacin da ya zama dole ya bar matsayi. Idan kun tashi kuma kun ji cikakkiyar lafiya, wannan kyakkyawan sakamako ne. Amma idan akwai nauyi a cikin kai, akwai zafi, akwai matsa lamba a cikin idanu - wannan yana nufin cewa kun wuce gona da iri. Rage lokaci na gaba lokacin da kuke yin wannan aikin.

Nasihu don farawa

Kamar yadda kuka riga kuka fahimta, madannin kai abu ne mai wahala asana. Don Allah kar a yi gaggawar koyan shi. Akwai da dama na jagoranci, taimakon motsa jiki, alal misali, "Downward Dog", kuma yanzu za mu gaya muku game da su. Hakanan yana da mahimmanci a san cewa duk yoga asanas na iya shirya mu don tsayawa, saboda suna sa jikin ɗan adam ya kasance mai ƙarfi da juriya.

Ayyukan motsa jiki don taimaka muku yin asana:

Ayyukan fasaha:

1. Muna auna kusan 30 cm daga bangon kuma sanya tafin hannunmu a ƙasa a wannan nisa.
2. Hannun hannu suna da faɗin kafaɗa, kai ya kwanta a ƙasa.
3. Mun tashi a cikin "triangle", muna zuwa tare da ƙafafunmu kusa da kai.

   GASKIYA! Babu buƙatar jin tsoron faɗuwa: ko da an ja da baya, bangon zai goyi bayan ku.

4. Lanƙwasa ƙafar dama a gwiwa, ja shi zuwa kirji.
5. Muna ƙoƙarin matsawa nauyi, muna tura ƙafar hagu daga bene.
6. Lokacin da kuka sami ƙarfin gwiwa sosai a matsayi na tsakiya, ja dayan ƙafa zuwa gare ku.
7. Sannan a mike kafafu biyu sama. Tsaya a wannan matsayi na ɗan lokaci.

A tsawon lokaci, duk motsi: ɗaga ƙafafu, tsayin kai da kanta da fita asana za a ba ku kusan ba tare da wahala ba. Kuma ku tuna cewa Shirshasana yana da fa'ida ne kawai idan kun ji daɗi da amincewa da shi.