Yoga yog ib kab lis kev cai qub uas yog siv ob qho tag nrho lub cev thiab sab ntsuj plig. Yoga originated txog 4 txhiab xyoo dhau los, thiab txawm tias qhov tseeb tias feem ntau ntawm nws cov keeb kwm nws raug rho tawm los ntawm cov pawg, nyob rau hauv xyoo tas los - hom kev rov qab no yog nrhiav ntau adherents.
Xws li, yoga yog siv los ua haujlwm ntawm qaum. Kev twv txiaj no ua rau muaj kev sib tw rau cov tib neeg uas muaj pob txha caj qaum , osteochondrosis, hernia thiab lwm yam kab mob ntawm tus mob musculoskeletal.
Asanas ntawm yoga muab ib tug xov tooj ntawm qhov zoo rau tus txha nqaj:
- ntxiv dag zog - qhov ua rau feem ntau ntawm cov kab mob qog nqaij yog qhov tsis muaj zog ntawm cov leeg thiab, vim li ntawd, qhov tob tshaj rau ntawm qaum;
- relaxation - nrog kev pab los ntawm gymnastics yoga rau tus nqaj qaum koj yuav so kom cov nqaij ntshiv, uas yog vim li cas ntawm kev sib deev ntawm tus sab nraud tau pinched thiab overloaded;
- ncab - Yoga yog siv los ncab cov nqaj qaum, vim hais tias cov deformation ntawm cov discs yog vim qhov yuav txo tau ntawm qhov kev ncua deb ntawm vertebrae.
Xyaum ua si
Peb xav hais tias koj ua tau ntau yam kev qoj ib ce rau qaum ntawm yoga.
- Tadasana - lub pose ntawm ib tsob ntoo. Ob txhais ceg yog ua ke, cov ko taw muaj kev sib thooj ua ke, txhais tes nrog lub cev. Lub coccyx rub tawm kom qis, rub tus nqaj qaum, zoo li peb tau hooked rau saum taub hau.
- Prathana - kev thov Vajtswv los yog xav, xib teg koom hauv lub siab. Lub taub hau yog qis, ua tsis taus pa yooj yim thiab nqig.
- Lub tshav ntuj nrig - txhais ceg sib nrug, caj npab tsa saum nws taub hau, qhib dav dua lub xub pwg nyom, ntiv tes ncav mus rau saum ntuj, nws lub taub hau tig rov qab, nws gaze coj ncaj qha. Peb ua pa kom zoo, maj mam peb txo peb cov xib teg thiab muab peb ob txhais tes tso rau hauv lub cev, ua lub teeb ci hnub ci.
- Talasana yog ib tsob ntoo xib. Ob txhais ceg ua ke, peb sawv ntawm nkawm thom khwm, ob txhais tes peb rub tawm kom siab, ua ke ua ke, peb nthuav ib caj qaum upwards.
- Vrksasana yog ib tsob ntoo. Peb tsis hloov txoj hauj lwm ntawm ob txhais ceg, peb tsa peb caj npab ntawm qhov siab ntawm lub xub pwg nyom.
- Sower - peb ua lub cev hloov nrog lub cev thiab so tes, txhais ceg thiab lub duav yog tsis txawj tig tib lub sijhawm, taw ntawm qhov dav ntawm lub xub pwg nyom.
- Arhachakrasana yog ib nrab hnub. Nqus tawm, khoov rov qab, tso pa tes rau pem hauv ntej. Nqus tawm - peb khoov rov qab, peb tuav peb ob txhais tes rau ntawm lub duav, tso pa roj - peb rov qab mus rau Yip.
- Lub crescent yog ob txhais ceg ua ke, sab tes xis yog nrog lub cev, txoj cai ntawm lub nce saum taub hau. Peb ncav cov caj npab thiab rau sab, khoov dhau lub cev. Ntawm lub nqus tau pa peb txhais tes, ntawm exhalation peb khoov mus rau lwm sab.
- Trikanasana yog daim duab peb sab. Peb kis tau ob txhais ceg ntau li ntau tau, peb nthuav cov ntiv taw ntawm txoj cai ko taw mus rau sab xis, tsa peb txhais caj npab ntawm lub xub pwg theem thiab khoov ntawm sab xis. Peb saib ntawm lub xib teg sab. Nqus pa, ua pa tawm, peb rov qab mus rau sab nraud.
- Warrior - PI raws li nyob rau hauv lub dhau los asana , tsuas yog nyob rau pem hauv ntej ceg crouch. Lub hauv caug yog 90⁰, tus caj npab yog kis mus rau sab. Nyob hauv nqus peb rov qab mus rau IP, peb rov qab mus rau sab nraud.
- Uddiyana bandha (nruab nrab tsev fuabtais) - ob txhais ceg yog bred wider tshaj lub xub pwg, ob txhais tes so tawm tsam hauv caug. Lub cev yog tig mus rau pem hauv ntej, nqhis, ua pa tawm, tuav cov pa. Sawv - coj ua pa.
- Vriksasana yog ib tsob ntoo. Taw ntsej muag ncaj nraim, ob txhais ceg yog khoov thiab muab tso rau ntawm lub duav ntawm ib tug ncaj ceg. Ob txhais tes tau coj tuaj ua ke thiab tsa los saum koj lub taub hau. Ntawm exhalation, tsis hloov hloov ntawm cov ceg, peb txo lub cev rau pem hauv ntej, ncab cov nqaj qaum rau pem hauv ntej, npab yog relaxed. Ntawm kev nqus tau pa peb sawv, ntawm exhalation peb ncab peb sab caj npab upwards thiab ob sab peb txo lawv, peb txo cov ceg. Peb rov qab mus rau sab nraud.
- Heron - nce sab caj npab saum taub hau, khoov txoj hlua ntawm lub hauv caug, tuav sab tes xis ntawm ko taw thiab nias ntawm ko taw mus rau sab nraub qaum. Kev txhawb nqa yog txawm. Ntawm exhalation peb lean rau pem hauv ntej. Ntawm kev nqhis dej peb so thiab txo peb cov ceg. Peb rov qab mus rau sab nraud.
- Pob zeb diamond - peb zaum saum cov luj taws, peb muab peb ob txhais tes tom qab peb nraub qaum, tsa peb ob txhais tes li siab tau.
- Lub xauv yog tib yam li tus IP, tsa sab laug tes saum taub hau, txo nws mus rau ntawm lub xub pwg hniav, tig sab tes xis tom qab peb nraub qaum thiab tsa nws mus rau sab laug xib teg. Peb ob peb txhais tes, txhim kho txoj hauj lwm thiab rov qab mus rau sab nraud.
- Roob - IP yog tib yam. Hands nce thiab kaw nyob rau hauv lub xauv hla koj lub taub hau. Peb xaus qhov kev kho ntawm yoga kho rau txha nraub qaum - ob txhais tes rub peb upwards, nqus lawv ob txhais tes thiab thawb rau lawv hauv caug, ob txhais tes qis raws lub cev - tus me nyuam lub pose.