Utthita Trikonasana yana ɗaya daga cikin shahararrun asanas a hatha yoga. A yau za mu gaya muku yadda ake yin wannan motsa jiki daidai, da kuma magana game da amfanin sa da yiwuwar cutarwa da contraindications.
Lokacin da kuka fara zuwa ɗakin yoga don aji mafi sauƙi, ɗaya daga cikin asanas na farko da malamin zai nuna muku za ku zama utthita trikonasana. Kada ku ji tsoron irin wannan suna mai banƙyama, wannan matsayi ne mai sauƙi mai sauƙi lokacin da jikin ɗan adam ya samar da alwatika na gani a cikin karkata. Asana yana da sauƙi kuma baya buƙatar horo na musamman, kuma ko da wanda ba shi da ɗan wasa zai iya yin shi da sauƙi a karon farko. Mai sauƙi, amma ba da gaske ba. Don yin shi daidai, kana buƙatar amfani da hannunka da ƙafafu ba kawai ba, amma kuma daidai rarraba nauyin, da kuma sarrafa tsokoki na baya. Muna tare da Yoga malamin Anastasia Krasnikovskaya za mu gaya muku kuma a yau yadda ake yin aikin asana na triangle elongated yadda ya kamata don samun matsakaicin fa'ida ga jiki.
Me yasa kuke buƙatar trikonasana kwata-kwata? Duk wani asana da ke hade da mikewa a cikin yoga yana aiki don ƙarfafa firam ɗin tsoka da kuma shimfiɗa tsokoki yadda ya kamata. Dole ne ku lura cewa lokacin da kuka yi, alal misali, dumi kafin gudu da aiki tare da gwiwa da haɗin gwiwa na ƙafa ɗaya, ya zama sananne yadda tsokoki ke ji daban, dumi kafin horo ya fi kyau fiye da wanda ya rage. sanyi.
Haka yake tare da mikewa tsaye. A cikin rayuwar yau da kullun, ba mu lura da wanda muke da shi yana karkatar da nauyin tsoka da kan kashin baya, da hannu da ƙafafu.
Tsayawa mai kyau na tsokoki yana taimakawa wajen daidaita ƙashin ƙugu, daidai da sautin tsokoki na ƙafafu, hannaye da baya. Trikonasana yana ba ku damar ƙaddamar da tsokoki na ƙafafu da kyau da kuma sauke nauyin a kan kashin baya, cire nauyi da zafi a baya. Abin da ya sa wannan motsa jiki ya kasance a cikin shirin motsa jiki na warkewa.
Amfanin motsa jiki
Kamar yadda aka ambata a sama, wannan aikin yana taimakawa wajen shimfiɗa tsokoki na ƙafafu da kyau, toning da ƙarfafa su. Amma siffar triangle ba ta da ƙarfi tare da ƙafafu kadai. Bayan haka, don yin wannan asana daidai, kuna buƙatar amfani da jiki duka kuma ku sake gina ƙashin ƙugu. Yin trikonasana daidai zai koya muku sarrafa haɗin gwiwa na hip da daidaita matsayinsa, ta haka yana shafar yanayin al'ada. Kuma madaidaiciyar matsayi na ƙashin ƙugu yana rinjayar sauran kashin baya, cire ƙuƙuka a baya.
Don yin triangle daidai, lallai kuna buƙatar kunna ƙirjin ku sama, ta haka buɗe ƙirjin ku. Ba za ku iya kawai rataye da jaka ba, ba zai zama triangle ba, amma squiggle kuma ba zai ba da wani amfani ba. Tsayawa jiki cikin tashin hankali da buɗe kirji, kuna ƙarfafa firam ɗin tsokar ku, tsokoki na baya da wuyan ku, sannan ku ba da damar yin numfashi mai zurfi, cike huhun ku.
Hoto: shafukan sada zumunta
Anastasia Krasnikovskaya, mai koyar da yoga, da aka jera manyan dalilai na tasiri na trikonasana a jiki:
- yana inganta buɗewar haɗin gwiwa na hip;
- yana ƙarfafa tsokoki na ƙafafu;
- yana shimfiɗa baka na ƙafafu, maruƙa, hamstrings;
- yana shimfiɗa kashin baya;
- yana aiki a kan kashin baya na lumbar (musamman mahimmanci ga madaidaicin triangle mai juyayi);
- yana ƙara motsi na kirji kuma yana inganta bayyanarsa;
- yana kawar da tashin hankali daga yankin lumbar da wuyansa;
- yana da tasiri mai amfani akan tsarin narkewa;
- yana inganta zagawar jini;
- yana haɓaka ma'anar daidaituwa da daidaituwa.
Yi lahani ga motsa jiki
Yana da wuya a yi magana game da kowane lahani lokacin da, gabaɗaya, kowane asana a cikin yoga yana nufin haifar da mai kyau da fa'ida ga jiki. Amma idan kun yi wani asana a gabanku, ba tare da sauraron jikinku ba, to, kuna iya cutar da koda yayin aiwatar da yanayin warkarwa.
Amma ga trikonasana, ya kamata a biya kulawa ta musamman ga kashin baya da gwiwoyi. Yayin aiwatar da shi, ƙwayar tsoka a ƙarƙashin gwiwa da kusa da haɗin gwiwa ba sabon abu bane. Bayan haka, sanyi, ba shimfiɗa tsokoki suna da wuyar cirewa ba tare da dumi ba. Kuma daɗaɗa kafa ba tare da sarrafa tsoka ba kuma gwiwa yana da sauƙi don samun sprain.
Har ila yau, idan ba ku sarrafa kuma ku shimfiɗa kashin baya a cikin wannan matsayi, amma ku karkata a cikin karkata zuwa kafa ba tare da bude kirji ba, to, a cikin wannan karkatarwa za ku iya shimfiɗa tsokoki na baya ko ma samun matsi a cikin ƙananan baya. Don haka, yana da mahimmanci ku kusanci motsa jiki cikin dabara, da kuma sarrafa duk sassan jikin ku da ke cikin aiwatar da shi.
Anastasia Krasnikovskaya, malamin yoga:
"Wannan asana mai sauƙi yana da contraindications wanda zai fi kyau ku daina yin ta. Yana:
- zafi a cikin yankin sacroiliac;
- na uku trimester na ciki (na parivrita (inverted) trikonasana - dukan lokacin ciki);
- raunin tsoka na baya na cinya;
- hawan jini na gwiwa.
Mata masu ciki su kula sosai da wannan asana. Zai fi kyau a guji yin alamar triangle, musamman idan kun ji rashin jin daɗi a ciki.
Trikonasana Pose Technique
Yi hankali sosai lokacin yin wannan matsayi. Yana da kyau a yi wani sauƙi na trikonasana, wanda za a tattauna a yanzu, kuma daidai bude kirji da kuma shimfiɗa kashin baya, fiye da bin wani hadadden sigar asana, yin tare da kurakurai:
- tsaya madaidaiciya, ƙafafu a kan layi ɗaya a nesa na kimanin mita, ba fadi ba, don haka ya dace don jingina zuwa gefe;
- shimfiɗa kanku da hannuwanku a wurare daban-daban daidai;
- juya ƙafar dama zuwa dama kimanin digiri 90, juya ƙafar hagu kadan zuwa dama. Kalli gwiwa na kafar hagu don a ja shi;
- Ɗauki ƙashin ƙugu zuwa hagu kuma fara jingina zuwa ƙafar ƙafar dama madaidaiciya, yayin da kake shimfiɗa kanka da hannayenka a wurare daban-daban;
- ka huta a kan shinshin kafarka ta dama da hannun dama don gyara kanka a wannan matsayi. Babu wani hali kada ka sanya hannunka akan gwiwa, zaka iya lalata shi;
- idan kun ji tashin hankali mai ƙarfi a ƙarƙashin gwiwa wanda kuka jingina, lanƙwasa shi don kada ku shimfiɗa tsokoki;
- ja hannun hagunka sama, buɗe yankin thoracic. Dubi sama a hannun hagu ko madaidaiciya gaba idan kun ji tashin hankali a bayanku. Tsaya kamar haka na kusan minti daya.
- don fita daidai gwargwado, lanƙwasa gwiwa na dama kuma tare da madaidaiciyar baya, shaƙa, tashi zuwa madaidaiciyar matsayi.