yoga cat tsayawa

Ina son "cat" sosai kuma ina yin shi, kamar yawancin yogas, a cikin kuzari. Wannan shi ne lokacin da aka cika ta da wani asana: pose saniya. A cikin wannan tarin ne motsa jiki ya zama mafi tasiri ga baya, tsokoki na wuyansa da kuma jiki gaba daya.

Ana iya yin cat pose (Marjariasana) da safe da maraice. Lokacin farkawa, yana taimakawa wajen farkawa, yana farfado da hankali da jiki. Kuma da maraice yana sauƙaƙa gajiya kuma a hankali yana kneads gabaɗayan kashin baya, wanda ya tabbata, yana da ƙarfi kuma yana takura. Wannan motsa jiki yana da amfani musamman ga waɗanda ke da aikin zama da kuma salon rayuwa.

Sunan asana yayi magana. Dukanmu mun kalli cat, yadda yake tafiya a hankali da alheri, yadda sassauƙan kashin bayansa yake. A yoga, tare da taimakon wannan asana, za mu iya zama kamar cat. Marjariasana yana da tasiri mai ban sha'awa a kan kashin baya, akai-akai yana ƙara yawan motsinsa, yana kawar da tashin hankali, yana sa mu zama mai sauƙi. Kuma, kamar yadda ka sani, sassaucin jiki alama ce ta matasa, kyakkyawa da lafiyar mutum.

Kuma a lokaci guda, kullun cat yana da sauƙin yin! Kowane mutum na iya yin hakan, duka mai farawa a yoga da wanda ke fama da ciwon baya. Babban yanayin: yi wannan motsa jiki a hankali kuma a hankali. Tare da kowane rashin jin daɗi, kuna buƙatar sauƙaƙe ƙoƙarin ƙoƙarin ko ma fita daga matsayi. Amma a hankali, tsokoki masu rauni na baya za su yi ƙarfi, haɗin gwiwa zai zama mafi wayar hannu, kuma ba za ku ƙara samun rashin jin daɗi ba, balle jin zafi. Dole ne kawai ku ci gaba da yin "cat".

Kuma wani muhimmin ƙari ga wannan asana. Lokacin yin ta, muna amfani da irin waɗannan sassan jiki da tsokoki waɗanda a zahiri ba ma amfani da su a rayuwar yau da kullun. Don duk sauƙin sa, kullun cat yana da girma, wanda shine dalilin da ya sa an haɗa shi a kusan kowane nau'in yoga.

Amfanin motsa jiki

• Yana ƙarfafa tsokoki na wuyansa
• Yana dawo da sassauci da motsi na kashin baya
• Inganta matsayi
• Yana kawar da ciwo da taurin kai a cikin tsokoki na baya bayan dogon lokaci na aikin zama
• An horar da latsawa na ciki, an bayyana yankin thoracic
• Yana kawar da gajiya gabaɗaya, akwai jin daɗi
• Kwantar da hankali kuma a lokaci guda sautin tsarin juyayi
• Musamman shawarar mata a lokacin daukar ciki da lokacin haihuwa

Yi lahani ga motsa jiki

Babu contraindications don yin cat (da saniya). Wannan asana yana da sauƙi, mai sauƙi kuma ya dace da kowa.

Yadda za a yi cat pose

Duk da cewa wannan asana ba shi da contraindications, muna so mu tunatar da ku abubuwan asali. Zai fi kyau a yi wannan motsa jiki da safe, kafin karin kumallo, bayan shan gilashin ruwan dumi tare da lemun tsami. Idan ba ku da lokaci da safe, kuna iya yin aiki da rana ko yamma. Ka tuna kawai cewa aƙalla sa'o'i 2-3 ya kamata su wuce bayan cin abinci na ƙarshe (muna magana ne game da abinci mai haske). Yi kyakkyawan aiki!

Dabarar aiwatarwa mataki-mataki

mataki 1

Muna farawa da tsayawar saniya. Mun durƙusa, dabino suna ƙarƙashin kafadu. Yatsu suna nuna gaba. Ƙunƙwasa suna tsaye, gwiwoyi suna daidai a ƙarƙashin su.

mataki 2

A cikin wannan matsayi, za mu fara lanƙwasa kasan baya, sashin tsakiya kuma mun gama motsi tare da kai. Muna ja da ciki, kirji, hasken rana plexus, kiyaye jinkirin zurfin numfashi. Juyawar ya kamata ta kasance kamar yadda wani ya zauna a bayanka.

GASKIYA! Kai da wuya an miƙe baya, kamar kuna ƙoƙarin ganin wani abu a saman rufin. Ɗaga haƙar ku kamar yadda zai yiwu, yayin da kuke kula sosai da wuyan ku.

mataki 3

A kan exhalation, ƙashin ƙugu yana motsawa ta hanyar da ba ta dace ba, baya baya yana zuwa sama, ƙwanƙwasa yana kan kirji. Wannan shine matsayi na cat. Muna buɗe ƙananan baya, tsakiyar ɓangaren baya, yanki na kafada kamar muna son girma a tsakanin su. Matsa baya sama, ci gaba da zurfi, jinkirin numfashi.

GASKIYA! A kan exhale, zagaye baya, zana cikin ciki. Kuma muna cire iska mai yawa daga huhu kamar yadda zai yiwu.

mataki 4

Yanzu bari mu yi kokarin hada wadannan biyu motsa jiki. Muna bin numfashi, wannan yana da mahimmanci: shaka - "saniya" (deflection), exhale - "cat" (zagaye baya). Kuma mun ci gaba.

GASKIYA! Dole ne duk motsi ya zama santsi. Wannan hadaddun ya ƙunshi dukan kashin baya.

Haɓaka tasirin kyan gani

Cat Pose Time

Fara da minti 1, a hankali yana ƙaruwa zuwa mintuna 3-5.

1. Mafi kyawun kyan gani na kyan gani zai kasance a cikin kuzari, lokacin da muka haɗa "cat" da " saniya" a cikin sauri mai sauri. Amma dadi a gare ku! Kuma muna tuna game da numfashi: inhalation - "saniya", exhalation - "cat". Mun ci gaba.
2. Idan ka ƙara Dog Facing Dog na ƙasa zuwa ga cat-saniya, za ku sami ɗan ƙarami amma cikakke dumi. Minti biyar kawai a kan tabarma a kowace rana - kuma amfanin baya, wuyan wuyansa zai zama babba. Gwada shi!

A cikin koyawa ta bidiyo, za mu nuna muku yadda ake hada waɗannan darasi guda uku daidai. Maimaita tare da mu kuma ku kasance lafiya!