Ubwino wa Surya Namaskar - Momwe Mungachitire

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Nditumizireni Imelo Onetsani Patsamba

Dziko lapansi limazungulira dzuŵa komanso m'zikhalidwe zapadziko lonse lapansi, mulungu wadzuwa amapembedzedwa mwachidwi. Mbiri yakale ya yogic ya Surya Namaskar (yomwe imadziwikanso kuti Salutation ya Dzuwa) ikhoza kukhala njira yoperekera ulemu wanu ku dzuwa, koma imatsimikizira zopindulitsa zomwe zimadutsa thupi lanyama.

Popeza mawonekedwewa amagwiritsa ntchito gawo lililonse la thupi, amakupangitsani kukhala othamanga, olimba komanso amphamvu tsiku lonse. Njira yabwino yolowera muzolimbitsa thupi ndikuchita zosachepera 12 tsiku lililonse, zomwe pambuyo pa masiku angapo ochita masewera olimbitsa thupi munthu amatha kukwaniritsa mkati mwa mphindi 15 mpaka 20. Yoga yamphamvu iyi imathanso kukhala masewera olimbitsa thupi otenthetsera musanayambe kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi.

Ubwino wa Surya Namaskar

Kumayendetsa Magazi:Kupatula kutulutsa mayendedwe ambiri m'thupi, njira zopumira mu Surya Namaskar zomwe zimakupangitsani kuti mupume ndikutulutsa mapapu. Zimatsimikiziranso kuti magazi atsopano omwe ali ndi okosijeni akufika mbali zonse za thupi. Kutulutsa mpweya kumathandiza kutaya poizoni m'thupi. Zimathandizira kukhazikika kwa nthawi yozungulira:Kuyenda nthawi zonse kwa thupi ngati kuchita masewera olimbitsa thupi kumapangitsa kuti nthawi ikhale yosalala, koma minofu yomwe imagwiritsidwa ntchito panthawiyi imathandizira kuzungulira. Amachepetsa kuwonda:Asana iyi ndiyabwino kuwotcha zopatsa mphamvu, ndipo ikachitika mwachangu, imatha kusinthidwa kukhala masewera olimbitsa thupi a cardio. M’kupita kwa nthaŵi, sizidzatero kokha kuthandizira kuchepetsa thupi , pamodzi ndi kudya kopatsa thanzi. Minofu ya tones:Mukalowa m'malo ochitira asana nthawi zonse, zidzakuthandizani kumveketsa mimba yanu ndi manja anu. Zidzathandizanso kusinthasintha kwa thupi lanu ndikulimbitsa thupi kuchokera mkati. Imalimbitsa tsitsi ndi khungu:Asana ndi yamphamvu posunga thupi la munthu kukhala lachinyamata komanso lathanzi. Kuyenda kwa magazi kudzathandiza onjezerani kuwala pa nkhope yanu ndi kutalikitsa ukalamba wa khungu ndi imvi tsitsi. Lili ndi mphamvu zosinkhasinkha:Popeza Surya Namaskar imafuna kukhazikika, ndipo izi zimathandiza munthu kukhala wodekha komanso kukumbukira bwino. The ndende pa kayendedwe ndi mpweya kumapangitsanso ntchito ya mantha dongosolo, potero kuchepetsa nkhawa ndi nkhawa.

Kodi Mungakonzekere Bwanji Asana?

Ngakhale kuti Surya Namaskar ikhoza kuchitidwa nthawi iliyonse ya m'mawa ndi m'mawa, nthawi yabwino yochitira izi ndi. m'mawa kwambiri , ndi kutuluka kwa dzuwa. Zina mwa zinthu zofunika kuzikumbukira:

• Yesetsani izi asanadye pamimba yopanda kanthu.
• Onetsetsani kuti mwamaliza kale matumbo anu.
• Ngati mutha kuzichita panja, ndibwino, apo ayi, chitani m'chipinda chopanda mpweya.
• Yambani pang'ono ndi pang'onopang'ono. Pachiyambi, yang'anani pakupeza zoyenda zonse molondola, ndipo bwerezani zinayi zokha, ziwiri pa mwendo uliwonse.
• Mukangodziwa bwino mayendedwe a Surya Namaskar ndi dongosolo lawo, pang'onopang'ono kuwonjezera chiwerengero cha kubwereza mpaka kufika 12.

Kodi Mungachite Bwanji Surya Namaskar?

Masukulu osiyanasiyana amaganizidwe alipo momwe angachitire chitani izi , koma mndandanda wotchuka kwambiri uli ndi masitepe otsatirawa. Palibe lamulo lolimba komanso lachangu kapena nthawi yoikika yomwe muyenera kukhala mu asana, koma mutha kuthera masekondi 30 pa chilichonse.

1. The Pranamasana (Prayer Pose)

Muyenera kuyimirira m'mphepete mwa mphasa, ndikusunga mapazi anu pamodzi. Kulemera kwanu kumayenera kukhala koyenera, mofanana ndipo muyenera kuyima molunjika. Khalani omasuka, ndi kukulitsa chifuwa chanu, pamene mukupuma. Kwezani manja anu mmwamba pokoka mpweya. Mukatulutsa mpweya, bweretsani manja anu pamodzi ngati namaste kapena popemphera.

Langizo: Yang'anani pa kupuma kuti mulowe mu modekha.

2. Hasta Uttanasana (The Raised Arms Pose)

Kamodzi inu muli wanu dzina malo , kwezani manja anu mmwamba mofanana ndi mutu wanu, pamene mukukoka mpweya. Onetsetsani kuti manja anu atambasulidwa komanso pafupi ndi makutu anu. Kenaka tsamirani kumbuyo pang'ono, kotero kuti thupi lanu lonse likhoza kumva kutambasula, kuyambira nsonga za zala zanu mpaka zala zanu.

Langizo: Yesani ndikuchotsa malingaliro anu mukuchita asana izi.

3. Pada Hastasana (Hand to Phazi Pose)

Pambuyo kutambasula thupi lanu , kwa lotsatira gawo la Surya Namaskar , pindani kutsogolo kuchokera m’chiuno mpaka pansi uku mukutulutsa mpweya. Msana wanu uyenera kuima. Kenako, pindani momwe mungathere, kubweretsa manja anu pansi pafupi ndi mapazi anu.

Langizo: Mvetserani thupi lanu ndi musawononge msana wanu .

4. Ashwa Sanchalanasana (The Equestrian Pose)

Kankhirani mwendo wanu wakumanzere pamene mukukokera mpweya, ndipo mukankhireni mpaka mmbuyo momwe mungathere. Pambuyo pake, pindani bondo lanu lakumanja ndikuonetsetsa kuti manja anu ayikidwa pafupi ndi mapazi anu. Yang'anani kutsogolo ngati mukuyang'ana kutsogolo.

Langizo: Sungani manja anu pansi.

5. Parvatasana (Mountain Pose)

Kwezani chiuno pamene mukutulutsa mpweya ndikuyang'ana pachifuwa chanu pansi ngati kuti kumbuyo kwanu kuli pamwamba pa phiri. Chifuwa chanu ndi miyendo yanu iyenera kukhazikitsidwa m'njira yomwe thupi lanu limapanga V.

Langizo: Miyendo yanu ikhale yowongoka.

6. Ashtanga Namaskara (The Salute With Eight Parts)

Tsopano, potulutsa mpweya, muyenera kugwetsa mawondo anu. Khalani wodekha. Muyenera kukankhira mmbuyo m'chiuno mwanu ndikusunthira kutsogolo m'njira yoti chibwano ndi chifuwa chanu zikhazikike pansi. Pambuyo pake, kwezani pansi pang'ono. Pano, ziwalo zisanu ndi zitatu za thupi zomwe zimakhudza pansi ndikupereka namaskar ndi manja anu, mapazi, mawondo, chifuwa ndi chibwano.

Langizo: Yesani ndikuwerengera chithunzi chilichonse kuti muthe kuchita chizolowezi.

7. Bhujangasana (The Cobra Pose)

Kuchokera pamalo am'mbuyomu, tembenuzirani thupi lanu patsogolo, ndipo kwezani chifuwa chanu m'mwamba ndi maso anu padenga. Zigongono zanu ziyenera kupindika, ndipo mapewa azikhala kutali ndi makutu anu. Onetsetsani kuti mwayang'ana mmwamba.

Langizo: Chitani izi asanadzipereke yekha kusintha chimbudzi .

8. Parvatasana (The Mountain Pose)

Kuti mubwerere ku mawonekedwe awa, kwezani m'chiuno ndi matako mukutulutsa mpweya. Onetsetsani kuti mwapanga V yolondola.

Langizo: Sungani msana wanu mowongoka.

9. Ashwa Sanchalanasana (The Equestrian Pose)

Popeza tikupita chakumbuyo tsopano, titatha phirilo, pezani mpweya ndi kukankhira mwendo wanu wakumanja kumbuyo, momwe mungathere. Ikani manja anu pafupi ndi mapazi anu mukuweramitsa bondo lanu lakumanzere. Yang'anani kutsogolo.

10. Pada Hastasana (Hand to Phazi Pose)

Pambuyo poyika yapitayi, mukutulutsa mpweya, pindani kutsogolo kuchokera m'chiuno. Kenaka, lowetsani mpweya pamene mukubweretsa manja anu pansi pafupi ndi mapazi anu. Mukakhala pamalo awa, tulutsani mpweya.

Langizo: Msana wanu uyenera kuima.

11. Hasta Uttanasana (The Raised Arms Pose)

Mu sitepe yotsatira, kwezani manja anu mmwamba ndi kumbuyo, kuonetsetsa kuti manja anu atambasulidwa ndikuyandikira zaka zanu. Izi zimafuna kuti mutambasule thupi lanu lonse, kuyambira nsonga za chala chanu mpaka zala zanu.

Langizo: Yang'anani maso anu, apo ayi mukhoza kutaya bwino.

12. Pranamasana (Prayer Pose)

Mwabwerera. Sungani mapazi anu moyandikana, ndipo muyese kulemera kwa thupi lanu pa iwo. Kwezani chifuwa chanu pamene mukumasuka mapewa anu ndikukweza manja anu mmwamba. Bweretsani manja anu pafupi ndi chifuwa chanu pamalo a namaste pamene mukutulutsa mpweya.

Langizo: Mwamaliza imodzi mozungulira mwendo umodzi. Muyenera kubwereza masitepe pa mwendo wina.

FAQs

Q. Kodi Surya Namaskar ndi yabwino bwanji kwa munthu?

KWA. Mukamachita Surya Namaskar pafupipafupi, zimakhudza thupi lanu lonse, kuphatikiza ziwalo monga matumbo, chiwindi, mtima, chifuwa, mapapo, m'mimba, ndi mmero. Komanso kumayenda bwino kwa magazi ndi kulimbikitsa kugwira ntchito bwino kwa matumbo, kusunga matumbo anu kukhala oyera. Kuchita masewera olimbitsa thupi nthawi zonse kumathandizira kulinganiza zigawo zitatu za Ayurvedic-Vata, Pitta, ndi Kapha.

Q. Ndani sangachite Surya Namaskar?

KWA. Ngakhale ma cab onse amachita Surya Namaskar, pali zinthu zina zomwe anthu sangasankhe asanasankhe. Izi zikuphatikizapo amayi apakati , amene akudwala chophukacho, kuthamanga kwa magazi, ndi matenda a msana. Ndikulangizidwa kuti mupewe Surya Namaskar mukakhala ndi nthawi.

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