Thiba molomo ntja Krrish Down: tlhaloso, tshebetso mokhoa le ulasan pelanggan

Inverted postures ka yoga e - ha e le hantle ba le tloaelo ea ho asanas. Ba etsolla tlhaho a khoheli a sebetsang, ho hlahisa makala a sililoa, thusa ho felisa chefo, fokotsa lebelo botsofali le khatholla kelellong ea hao le 'mele. Tsena li akarelletsa Adho Mukha shvanasana, ke hore, mele "ntja thiba molomo fatše." "Adho" ebe o akhetse fatše, "a mukha" - motho, "Schwan" - ntja. Eachother "ntja thiba molomo fatše" ka yoga e - e mele inverted ka tšehetso ea ka letsoho. Boemo ba bothata ba - karolelano.

Ha a ntse a sheba anatomically

Palo tlase e bontša kamoo mesifa e sebetse. The deltoid mesifa ea matsoho, ho bolelloa batho ba bangata - morao, gluteus maximus, biceps lirope le namane. Empa e le hore hase bohle. Ho e sa tsebahala ka ho ho toba anterior serope mesifa le anterior serratus, e nang le mophetho o sa. Ba lokela ho ikemisetsa ho eachother ntja thiba molomo fatše hase eena ea bakang boemong bo sa thabiseng.

mofuthu-up

From boemong bo lutseng (dandasana mele) bonolo exhale re fallele ka pashimotanasanu (Paschimottanasana). Ho tla u thusa ho habonolo le ka thelelo, ka bokhoni ba hao ba 'mele, e etsa hore ho se ho boletsoe mesifa rekere. Bend morao e matla haholo. Empa le se ke e tlisa e ho fihlela ho bohloko. Ho phetha asanas lokela kopana mabotho a hao. Paschima bolela ka bophirimela ka Sanskrit le Uttana - matla otlolla. Paschimottanasana otlolla ka morao 'mele oa hao, haholo-holo la mokokotlo, letheka le maoto a khutla. Haeba u teana hamstrings hao melala le khone ho ka botlalo otlolla ba pele, u se ke ua ea tlhokofatso. O ka sebelisa kobo teteaneng le ho lula bohale le, ho lokolla tsitsipano ka morao 'me maoto a. E tla tšehetsa noka le lesapo la mokokotlo le boemong ba otlolohile. Mohato oa pele ke ho exhale le khumama ho maoto. Mahetleng 'me molaleng ka nako e tšoanang phutholohile. Ha qalong ka lula ba le boemong ena metsotsoana hoo e ka bang 15 ho ea ho 30. Ho hema ka bolokolohi, empa ka phefumoloho lieha lokela tsela e sireletsehileng khutlela pele boemo ba kopano.

Mokhahlelo latelang - boemo ka lekhetlo la pele

Balasan - eachother ea ngoana e - Hape o lokisetsa 'mele bakeng kenngwa tshebetsong hang-hang asanas hlokahalang (mele oa ntja sefeneng fatše). Balasan feletseng phutholoha 'mele, o tla tlosa dikotwana tse tsohle. asana ena ke ho fokotsa khatello ea kelello ka ho e ka tlaase morao, otlolla lesapo la mokokotlo, o tla silila makala ka mpeng, imolla leoto mokhathala, ho ntlafatsa ajoa ka likopi mali.

mmuisi mele

Picture bontša kamoo fetoheng molaong o tsoela pele. Joalokaha u ka bona, kgatello e tsepame lintlha tse tharo: ho menoana, mangole le manonyeletso a ka matsoho a hae.

lath

Ka mor'a moo, otlolla mangole hao le hula noka ikutloeleng heel le. Molaleng e lokela ho a 'na a e tšoanang le ho mokokotlo. bohlokoa haholo: menoana ho qhala ka letsohong le sutumelletsa mekatelo fatše, joalokaha ho bontšitsoe litšoantšo e ka tlaase. Sena mohato pele ea hlobolisa li tla sebeletsa e le phetoho ho mele e nepahetseng ea ntja sefeneng reteleha tlaase.

Mohato o latelang

Ho Itšetleha ka matsoho, nka mohato kapa tse peli pele. Re ile ra ikutloa ka tendons mathata ka mor'a mangoleng? U ka lula le ithusa ka thuso ea setulo. Sheba lifoto. Motho fumana molemo, empa e se haholo.

le sethaleng le lecha

Hlooho le molaleng ke phutholohile. Hlooho e pakeng tsa matsoho a hao. Maoto a otlolla ka hohle kamoo ho ka khonehang, 'me maoto a ka tieo fatše,' me masapo a setulo sa tsosetsoa siling. Sena ke le boemo bo thata ho simololang le ka fokotseha, ka khatiso e etsoang tabeng ea mokokotlo oa setulo. Joale e ntan'o ba maraong ha 'mele o ka sehloohong oa pane, empa morao otlolohileng le maoto haholo. Ha ho kgatello bohlokoa ka matsoho, manonyeletso se ke la utloa khatello e matla. Ho sebelisa lisebelisoa tsa mekhahlelo e ncha e ka phethisa ho mele inverted. Hamorao, batho ba ho tloha mele le tsekamelo (joaloka qalong eachother Cobra "budzhangasane") e tla ba le khutso, khatello ea kelello-free, ogee maoto le matsoho, hula ho noka tsoha. Butle-butle otlolloa, qeta ho phetha eme (tadasana).

Bakeng sa e tsoetseng pele - phetolelo ea khale

Kahoo, mele oa ntja sefeneng fatše. Tsela ea ho e etsa ho ea ka melao? Lutseng Balasanov kapa e le e boetse e bitsoa, Adho Mukha virasane lokela Tuck menoana ea hao, hlahisa heel le mangole fatše. Ebe otlolla matsoho a hao ka elbows le mangole. menoana arohana, o ile a laela pele le hantle petelitsoe ho fatse. liatla Uprites fatše le sutumelletsa fatše ka eona. Matsoho a le 'mele o lokela ho ba le mola le' ngoe. Phutholoha molaleng oa hao, hlooho ntle le tsitsipano e pakeng tsa matsoho. Otlolla maoto a hae le ho ikotlolla ho hamstring, tlose luleng masapo ho fihlela ikutloeleng siling. 'mele se tšoana le inverted hlobaetsang angle Latin lengolo Λ.

Matsoho, 'mele le maoto a - ka ho feletseng otlolohile. Mala, molaleng le hloohong ke phutholohile ka ho feletseng. U ntse u ema ka menoana ea hao. A tsitsinkela "slide", ntja e Krrish sefeneng fatše, ha ho feletseng fapaneng ho tloha Adho Mukha shvanasany. Butle fokotsa u ithata morao ka heel ba hae, 'me tlisa haufi le hlooho ea hae fatše. Hema butle-butle. Haeba u se u ha e se e le boemong bo junifomo, ka nako eo hape phahamisa heel le u se ke ua theola hlooho ea hao ka tlaase mona boemo ba matsoho. Lula asana metsotsoana e 30 - motsotso ngoe. Exhaling, theola hao ka bouena ka Krrish ea ngoana le ho phutholoha, ho phomola. Mona 's kamoo ho etsa hore ntja mele thiba molomo fatše. Haeba ha u khathetse, joale ka phahama ka ho feheloa ka tadasanu.

Krrish ntja thiba molomo fatše: tšebeliso

Kakaretso liphello tse ntle:

• Felisa mokhathala le tsosolosa matla.
• Matlafatsa maqaqailaneng le leoto sebopeho ntlafatsa.
• Ntlafatsa boko mosebetsi ke eketsa phepelo ea hlooho 'me ba tobana le ka mali.
• Kgothaletsa tsamaiso morao, tlosa bohloko sebakeng lumbar.

e le hantle phekolo: asana molemo ka mafu a kang la bronchitis, mafu matsatsing, tšoelesa ea senya tšoelesa ho hloka taolo, le displacement ea popelo e, lefu liphio, colitis, maoto deformity, inama, susumelletsa ka heel bona, bokhutšoanyane phefumoloho.

Dog sheba, kapa ECC ( "tsosoa") mukha shvanasana

Boemo bona bo re hopotsa sipping ntja le hlooho ea hae e neng e tšoaretsoe, hobane eo fumana lebitso la sona. Ha mosebetsi oo o ke ho ea aba katoloso e ka mose ho morao, ho ke ho hlokahala hore ho sebelisa tse fetang sefubeng 'me nyenyane - the lumbar le libaka cervical. deflection ena fetileng, ho atamela ka matsoho a hae - ka eachother thatafalloa mahareng.

Leshano ka mpeng ea hao, matsoho a lokela ho bua leshano hammoho le 'mele, maoto le lirethe kopantsoeng hammoho, reteletse hlooho ho lehlakoreng le leng. Matsoho hantle ka ho toba tlas'a mahetla a hao. Qalang hangata e hump. Sena ke e fosahetseng. Ka tieo tobetsa ka seatleng sa oa letsoho la hao le phahamisa, esita le haeba ho bonahala eka ha ho na mabotho. Ha e le hantle, khetho ena ke ho le bonolo ho feta khopameng. bohle a lebisa tlhokomelo - the gluteus maximus. Qalang ho ikoetlisa e, pepeta bona. Atolosa sefubeng, ho phahamisa ho sternum tsoha. U se ke ua pepeta le molekeng oa matsoho a hae. Boloka mangole hao le manamane mathata. Hula ho fihlela, 'me u se ke ua sutumelletsa theoha fatse. boima ba 'mele e lokela ho ajoa ka manonyeletso le maoto. Phutholoha, 'me matla a tla nyolohela ka metjha e le ho tswa ho tlase ho fihlela, ea fetang mokokotlo.

Letheka hanyenyane huleloa morao e le ha o ho ea khasa tlas'a terata e.

Seo a ka se batla

Mangole lokela ho lula ka kotloloho, e le hore le ka morao holim 'a mesifa morao ea lirope e heletsa noka, maraong e matlafatsang. ha lia lokela ho ikutloa joang clamping ka morao. Ba qalang ka theola mangole hao ho fatse.

phefumoloho

ntja eachother, tlaase shebileng ka, ke "mele oa pululo." bo fapaneng tsa lona e ne e le ntja eachother, sheba, e leng e ka ho hlaka amanang le keketseho ea sefuba ha ho hema. Tšoere Krrish bakeng sa breaths maloa dumella pululo matlafatsa thoracic katoloso, ka nako e tšoanang e le phefumoloho tlatsetsa botsitso ba lumbar le mafapha cervical.

Sephetho akaretsang ea bonahala ketso:

• Ntlafatsa le rejuvenates lesapo la mokokotlo.
• Felisa bohloko sebakeng lumbar.
• Ho ntlafatsa ajoa ka likopi mali sebakeng pelvic.

Phekola liphello:

• boemong bona na le thuso ha displacement kapa ho lahleheloa ke ho vertebral disk, lumbago kapa sciatica, inama.
• E thusa le asma e, lefu liphio, ramatiki manonyello le mahetla, scoliosis, ho kgaolela basadi thari.

Hona joale re sheba kamoo ho kenya tshebetsong le "thiba molomo ntja tsoha" (le tlaase, haholo), 'me a buisana hore na ho na le ho rua molemo ho asanas tsena.

Reviews of litlelase yoga e

E le busa, ba ile ba ba bohle ba chesehang. Batho ba nang le likhoeli tse tsheletseng bonyane tloaetseng ho etsa asanas, ka hlola u ba se na tsona. Pele ho na le tsoelo-pele ea lintho tse bonahalang e le e bonolo, empa le ntshetsopele ya dira dithutiso fetoha le maemo a thata 'me le tlise e boikutlo bo hlollang ba lightness taolo ea' mele. Kamehla ho hohelang, ha hoa khoneha ho phetha inversions. Basali ba ka ho khetheha o ile a bontša botle mele - Viparita Karani.