Kukongola & Thanzi
Prasarita Padottanasana - Phunzirani Kuyichita Kusunga Zosamala, Malangizo & Zosiyanasiyana M'malingaliro
Jun
Prasarita Padottanasana ndi imodzi mwamitundu yothandiza kwambiri ya Yoga yomwe mungayesere kuti mukhalebe ndi thupi.
M'dziko lamakono, machitidwe ena a Yoga akupeza chisangalalo china chomwe palibe amene anganyalanyaze (pambuyo pa mliri, ndithudi).
FYI: Ndi zaka 5000 zakale koma zolimbitsa thupi zachikhalidwe zomwe zimathandiza kupumula malingaliro ndi minofu ya thupi (Ziwerengero za Yoga).
- Prasarita Padottanasana ndi chithunzi chomwe muyenera kuyamba kuchita lero kuti muchepetse kupsinjika ndikuthandizira kuthana ndi mavuto adziko lapansi.
- Mavuto ndi kudzikhutiritsa wekha zimenezo Ndine wokwanira.
- Chifukwa chake, munkhaniyi muphunzira:
- 🧘 Kodi Prasarita Padottanasana Iyengar ndi chiyani?
- 🧘 Kodi mungalowe bwanji munjira iyi?
- Ndipo kwambiri.
- Khalani yoga kwa oyamba kumene kapena othamanga; Mudzakhala ndi chinachake kwa aliyense.
- Kotero, tiyeni tilowe mu "chidziwitso chathanzi" ichi.
M'ndandanda wazopezekamo
Prasarita Padottanasana Meaning in General
Katchulidwe ka mawu: (Prah-sah-REET-ah- Pah-doh-tahn-AA-SUN-aa)
M'Chingerezi, imayimira Wide-Legged Standing Forward Bend.
Kuphatikiza apo, mutha kuyitcha kuti woyambira wapakatikati wotsegulira chiuno.
Zonsezi zimafuna kuti mutambasule ziwalo zosiyanasiyana za thupi pamene mukumasuka. Komanso, yoga iyi idapangidwa mwapadera kuchitira msana, ntchafu ndi minofu ya ntchafu.
As Richard Rosen anati:
"Prasarita Padottanasana sikuti ndi njira yabwino yokonzekera kuyimirira komanso kuzizira kwanu."
Kodi Prasarita Padottanasana Amatanthauza Chiyani Mu Sanskrit?
Prasarita amachokera ku chilankhulo cha Sanskrit kutanthauza "kuwonjezera" kapena "kuwonjezera". Komabe, ndondomeko ya Padottanasana ndi motere:
Pada - Phazi
Udzu - Wamphamvu
Asana - Pose
Choncho, Prasarita Padottanasana amatanthauza "kutambasula kwambiri mapazi" mu Sanskrit.
Kodi mumadziwa? Mmodzi atha kuchita yoga asana ngati mawonekedwe ofunda asanalowemo virabhadrasana or Parsvakonasana zimayambitsa.
Yendani pansi kuti mudziwe njira zosinthika kwambiri zochitira izi.
Kodi Mumachita Bwanji Prasarita Padottanasana?
Pansipa pali njira zomwe muyenera kutsatira kuti mugwiritse ntchito mawonekedwe a yoga momasuka.
Zovala Zotani?
Zochita izi sizingakulepheretseni kuvala zovala zogona, t-shirts kapena akabudula. Onetsetsani kuti mwavala zovala zoyenera koma zotambasuka kuti muzitha kuyenda bwino.
Bweretsani ma yoga pads kunyumba kupanga masewera olimbitsa thupi aliwonse a yoga kukhala osapweteka.
Ngati mukufunanso kukhetsa mafuta am'mimba, gwiritsani ntchito zigamba zowonda.
Poyimilira:
Imani chilili pamphasa monga mukuchitira mu Tadasana position.
Ndiye,
- Tambasulani kapena kutambasulani mpaka mutakhala omasuka kutambasula mapazi anu patsogolo.
- Sungani ntchafu zanu ndi mawondo anu molunjika ndipo musapinde. Zili choncho bwino kugwiritsa ntchito bondo stabilizer ziyangoyango kuthandizira kutambasula.
- Ikani manja anu m'chiuno mwanu, kusunga msana wanu molunjika kwambiri ndipo mapazi anu amkati akufanana. Gwiritsani ntchito zala bunion chodulira kuti mupewe chiopsezo chophwanyika zala zanu.
- Pumulani mpweya ndikukweza chifuwa chanu. Mukamachita izi, pangani torso yanu yakutsogolo yayitali pang'ono kuposa kumbuyo kwanu ndikukokerani mapewa anu pamodzi. Ngati ndinu woyamba, kumangitsa mapewa ako povala plint.
- Exhale pang'onopang'ono ndikusunga kutalika kwa torso.
Malo Opindika
- Ndiye, tsopano ndi nthawi yowerama pansi.
- Pamene torso yanu ikuyandikira pansi (pindani kutsogolo), gwirani zala zanu ndikuwonjezera zigongono zanu.
- Pochita izi, onetsetsani kuti miyendo yanu ndi manja anu zikufanana ndi perpendicular pansi.
- Kenako, ndikuyenda pang'ono, tsitsani mutu wanu ndikuugwetsa pansi. Komanso tambasulani manja anu powapanikiza pansi.
- Khalani pamalo ndi kukakamiza pamutu panu.
- Gwirani mpweya wanu kwa masekondi 30 mpaka 1 miniti ndikutulutsa mpweya.
Kuchokera ku Prasarita Padottanasana,
- Bweretsani manja anu mmbuyo ndi kuwaika m'chiuno mwanu, kupuma mkati.
- Kubwerera ku malo oima ndi miyendo yotambasulidwa ndikukweza chifuwa, tsopano mukhoza kubwerera ku Tadasana.
- Pomaliza, mutha kupuma pang'onopang'ono pamene positi ikuchitidwa bwino. 😉
Malangizo Pazabwino: Mukufuna kuwonjezera zosangalatsa pamayendedwe a yoga a Prasarita Padottanasana? Pezani mabenchi odabwitsa ndikuchita masitepe poyika mapazi anu (kapena manja) pa iwo.
Musaiwale Kuwona Malangizo a Prasarita Padottanasana
Kumbukirani, zonse zimatenga nthawi, choncho muyenera kukhala oleza mtima.
Mwachitsanzo, mukamayitanira kuchita masewera olimbitsa thupi tsiku lililonse, simungadutse mphindi 15 zolimbitsa thupi mosalekeza ndikumwetulira pankhope panu pa tsiku loyamba. ZOONA?
Chimodzimodzinso ndi kupindika kutsogolo kwamiyendo yotakata.
Chifukwa chake, ndikofunikira kulabadira mfundo zotsatirazi:
🧘 Bweretsani thupi lanu pamalo omasuka kwambiri kuti muchite izi. Osagwiritsa ntchito mphamvu mthupi lanu kuti mupinde mokwanira.
🧘 asana izi sizabwino kwa anthu omwe achitapo opareshoni ya m'mimba kapena hernia posachedwa.
🧘 Kumbukirani malire anu, kuchuluka kwanu komanso luso lanu.
🧘 Pamene izi zimakukakamizani kumutu, ndibwino kuti musayese ngati mutu waching'alang'ala ndi "mnzanu wopweteka" wanthawi zonse.
🧘 Anthu omwe ali ndi hunchback ayenera kuganizira mphamvu za thupi lawo pamene akuchita asanachite izi.
Kodi Ubwino Wa Prasarita Padottanasana Ndi Chiyani?
Zithunzi za Prasarita Padottanasana zili ndi maubwino ambiri. Choyamba, kumawonjezera kudzidalira kwa munthu ndikuchepetsa kupsinjika maganizo chifukwa ndi njira yabwino kwambiri yochepetsera nkhawa.
Zina Zopindulitsa za Prasarita Padottanasana zikuphatikizapo:
🧘 Imalimbitsa ma hamstrings, mapazi, msana komanso kulimbikitsa kudziyang'anira.
🧘 Amathetsa mutu.
🧘 Maonekedwe amachepetsa mitsempha ya muubongo.
🧘 Kulimbitsa ziwalo za m'mimba.
🧘 Maonekedwe amatambasula ntchafu zamkati ndikuchotsa ululu pamalopo.
🧘 Mudzakhala okondwa kudziwa kuti malo a yoga awa amathandizira chimbudzi.
🧘 Amathandizira thanzi la mtima.
🧘 Maonekedwe amkati amatalikitsa mafupa a msana.
🧘 Kujambula kumawonjezera kusinthasintha kwa ziwalo zanu zosiyanasiyana monga mapewa, chifuwa, mimba, chiuno, msana, ntchafu.
🧘 Kodi mukufuna kusunga ndalama? Izi zidzakuthandizani kuchita izi.
🧘 Zimapangitsa kuyenda kwanu kukhala kolimba. Bwanji? Imathandizira minofu ya ng'ombe ndi minofu ya akakolo.
🧘 Prasarita Padottanasana amachepetsa kuuma kwa minofu yakumbuyo.
Chochititsa chidwi: Amachita mwadala ndi okonda masewera olimbitsa thupi atayima nthawi yayitali, mwachitsanzo kuyenda kapena kuthamanga.
Komanso, mukhoza kupeza zina mphatso zothandiza kudabwitsa bwenzi lanu loyenda.
Prasarita Padottanasana (a,b,c,d) Kusiyana
Kupatula kukanikiza manja pansi (monga tidakambirana kale - ganizirani kusinthasintha A kapena Kutambasula Kwamiyendo Kwambiri), mutha kuchita izi m'njira zambiri, monga:
Kusintha B: Gwirani manja anu pamodzi potambasula manja anu pamene mutu ukukhudza pansi. Ubwino umodzi wa Prasarita Padottanasana b ndikuti umathandizira kutopa kwamanja.
Prasarita Padottanasana C: Sungani manja anu m'chiuno mpaka mutabwerera molunjika pamene mukutsamira kutsogolo.
Prasarita Padottanasana D: Gwirani zala zanu zala ndi zala ziwiri pogwira m'mphepete mwa phazi lanu. Kumbukirani kupindika zigongono zanu pamwamba pa mawondo
Prasarita Padottanasana Twist: Kupindika kwamiyendo yakutsogoloku ndikosiyana kwina komwe tingachite kuti titambasule ziwalo zathupi. Amalola munthu kukhudza pansi ndi dzanja limodzi atalendewera mmwamba (mmwamba). Asana imathandizira kugwirizanitsa thupi lonse
Zosiyanasiyana zina zabwino ndizo:
🧘 Kukhala Wamiyendo Yokulirapo Kutsamira Mtsogolo Imirirani Mpando Wamanja
🧘 Pendulum Stance
🧘 Pentacle Pose Arms Up
Chifukwa chake, kusiyanasiyana kulikonse komwe mungayese, ma asanas onsewa makamaka amachitira ndikugwira ntchito yakumunsi kumbuyo ndi kaimidwe kake.
Malangizo a Zaumoyo: Gwiritsani ntchito diamondi chitsanzo kutikita minofu mipira kuti muchepetse ululu wa phazi mukuchita Prasarita Padottanasana.
Prasarita Padottanasana - Malangizo Osavuta
Sikuti mumangokhala, ndizochitika zomwe mungachite kuti mukonzekere thupi lanu kusinkhasinkha komanso kusinthika.
🧘 Khazikitsani miyendo ndi ntchafu zanu.
🧘 Lolani kudekha kukulamulireni osawonetsa chisoni pankhope panu. Kumatanthauza kusunga maso ndi nkhope yanu mofewa.
🧘 Kuti mutonthozedwe m'masiku oyamba oyeserera, ikani chipika pansi pamutu panu kuti mumve pansi. Yesani Wide Legged Forward Bend Pose mukugoneka mutu pamiyala yotere.
🧘 Mukalephera kuongoka msana wanu (mwachitsanzo, kutembenuka), bwererani pamalo anu enieni ndikuvomereza zofooka za thupi lanu.
🧘 Onetsetsani kuti hamstrings yanu ndi yolimba kuti kutsamira patsogolo kusasokoneze kaimidwe ka ziwalo zanu.
FAQs
Ndani sayenera kuchita Prasarita Padottanasana?
Zina mwa zotsutsana ndi izi: Anthu omwe ali ndi vuto la kuthamanga kwa magazi, ululu waukulu wa bondo kapena mavuto am'mbuyo ayenera kupewa kuchita gawo ili la yoga. Amene ali ndi misozi ya m’mimba akuphatikizidwanso pamndandandawo.
Komanso, ophunzira (mosasamala zaka) ndi omwe ali ndi fibromyalgia kapena nyamakazi ayenera kuonana ndi dokotala asanayese kufotokoza.
Kodi Urdhva Prasarita Padottanasana ndi chiyani?
Amadziwika kuti "Up extended phazi pose," yomwe imayang'ana minofu ya m'chiuno ndi minofu yakuya yamimba.
Prasarita ndi wosiyana kwambiri ndi Padottanasana. Monga momwe zilili, chiuno chanu chimakhudza pansi.
Kodi Yoga Imathandiza Ndi Hunchback?
Inde monga choncho. Imakula ndikupezanso mphamvu za msana popereka kusinthasintha ndikukhala ndi thupi labwino.
pansi Line
Monga Shilpa Shetty Kundra (Indian Actress & Yoga Enthusiast) amagawana malingaliro ake pa Yoga m'mawu ake a Instagram:
“N’kofunika kwambiri kuyamba chinthu ndi maganizo abwino ndiponso maganizo abwino. Itha kukhala ntchito yatsopano, ntchito yatsopano, kapena tsiku latsopano. Njira yabwino yoyambira tsiku ndi sabata ndi Yoga. ”
Chifukwa chake, ngati mukufunadi kukhala ndi chiyambi CHATSOPANO tsiku lililonse, chitani masewera olimbitsa thupi osiyanasiyana tsiku lililonse.
khalani oyenera! Khalani athanzi!
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