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Yoga, iyo yechinyakare tsika yepfungwa nemuviri kuwirirana isangano rekufema maitiro, kufungisisa uye poses inotungamira muviri wako nepfungwa kune zororo.
Kubva mukuvandudza hutano hwako hwepanyama kuenda kuhutano hwepfungwa, kuita yoga pasina mubvunzo kwakanaka kune hutano hwako hwese.
Kubatsira kweYoga
Kugara uchiita iyo yoga kunogona kubatsira kudzikisa kurwadziwa kwepashure, arthritis, kutemwa nemusoro uye carpal tunnel syndrome, pamwe nekuderera kweropa uye kudzikamisa kushaya hope. [1] . Mimwe yemabhenefiti akakosha ekugara uchirovedza yoga anowedzera kuchinjika, kuwedzerwa mhasuru simba uye matauriro, kuvandudzwa kwekufema, simba uye kugwinya, kugadzikana kwemetabolism, huremu hwekutapudza moyo, uye hutano hwekutenderera. [piri] .
Kunze kwekubatsira panyama, iyo yoga inewo akati wandei mabhenefiti epfungwa sekugadzira kujekesa kwepfungwa uye kudzikama uye kuwedzera kuziva muviri. Iyo yakajairika yoga poses yeyoga asanas ndeye Tadasana (gomo pose), Vrikshasana (muti pose), Bhujangasana (cobra pose), Adho Mukho Svanasana (yakadzika-yakatarisana nembwa pozi) uye Shavasana (chitunha pose) [3] .
Nhasi, tichatarisa kubatsirwa kwe Bhujangasana kana mhungu.
Maitiro Ekuita Iyo Bhujangasana Pose (Cobra Pose)
Pamberi pekutanga kweiyi poso, kana, kune izvozvi, chero chiitiko chekusimbisa musana, kwemaminetsi mashoma ingozorora padumbu rako nekuita ruoko rwako sepiro, pasi pemusoro wako, uye 1 dama rako rakazorora paruoko rwako.
Zvigunwe zvako zvinofanirwa kunge zvichibatana uye zvitsitsinho zvinofanirwa kunge zvakatarisana nedenga. Saizvozvi, unodzivirira kurasikirwa kwesimba kubva mumuviri wako kuburikidza netsoka dzako.
Ramba wakadzikama, uye femera mukati, uchichengeta zvese zvaunonetseka parutivi, pamwe nekunzwa dumbu rako ne rhythm yemweya wako.
Matanho Ekuita Iyo Cobra Pose
- Nhanho 1 : Rara nedumbu rako uye chengetedza huma yako pasi, tsoka dzako dzakaiswa pamwechete.
- Nhanho 2 : Dhinda pasi uchishandisa kumusoro kwetsoka dzako.
- Nhanho 3 : Isa maoko ako pasi pemapfudzi uye chengeta magokora ako padyo nemuviri wako.
- Nhanho 4 : Chengetedza chinzvimbo nemapendekete ako kumashure uye pasi kwemaminetsi maviri.
- Nhanho 5 : Dzikamisa yako yepazasi musana nekudzvanya tsoka dzako pasi.
- Nhanho 6 : Inhale uye simudza chifuva chako uye musoro ubve pasi.
- Nhanho 7 : Chengetedza fudzi rako rakasununguka uye ita kuti mhasuru dzekumashure dzishande.
- Nhanho 8 : Budisa mweya uye udzike pasi muvhu.
- Nhanho 9 : Uya kunzvimbo yekutanga nekusimudza iwe nerubatsiro rwemaoko ako.
Chenjedzo : Dzivisa maitiro kana iwe uchirwara ne hyperthyroidism, hernia, peptic ulcer kana ura hwemudumbu.
Bhenefiti YeBhujangasana (Cobra Pose)
MuSanskrit, izwi rekuti 'bhujanga' rinoreva nyoka uye 'asana' rinoreva kumira, richipa iyo yoga asana zita rayo rekuti cobra pose. Iyo pose inowana zita rayo sezvo yakafanana nemhungu nguva pfupi isati yarwiswa. Iko kumira kunowanzo kurudzirwa kune vanhu vane zvirwere zvekufema [4] .
Iyi yoga pose zvakare iri chikamu chetsika yeSurya Namaskar kuteedzana uye zviri nyore kudzidza. Iyo cobra pose inoratidzwa kuti inobatsira pakubvisa marwadzo uye kusagadzikana mumhasuru dzemusana, mutsipa nedumbu. Zvakare, kudzidzira bhujangasana nguva dzose kunobatsira mukugadzirisa kushushikana uye kushushikana [5] .
Zvino, ngatitorei titarise zvakanakira bhujangasana inogona kuva nepfungwa nemuviri wako.
1. Inobatsira Kuderedza Dumbu Mafuta
Kudzidzira iyo cobra pose kunogona kubatsira kudzikisa mafuta emudumbu uyezve kurapa chirwere chekugaya senge kubatwa [6] . Iyo bhujangasana pose inopa dumbu rako kutambanudza kwakanaka uye kana tsandanyama dzako dzemudumbu dzakatambanudzwa zvakanaka, zvinogona kubatsira mukuderedza mafuta akawandisa akatenderedza dumbu rako.
2. Inovandudza Kutenderera kweropa
Kutenderera kweropa kwakanaka ndicho chinhu chekutanga chinodiwa kuti ugare uine simba uye uchishanda uye chimwe chezvakakosha zveBhujangasana ndechekuti inobatsira mukuvandudza kutenderera kweropa. [7] . Paunenge uchinge uine kutenderera kwakakodzera kweropa, ako maseru emuviri anozopihwa zvine zvakakwana zvinovaka muviri uye neoksijeni. Saizvozvowo, kuvandudzwa kweropa kutenderera kunobatsirawo kuchengetedza iyo hormone mwero [8] .
3. Inokurudzira Mitezo yeDumbu
Sezvambotaurwa, bhujangasana inobatsira kwazvo kune vanhu vanotambura nekukanganisa kugaya. Iyo yakatambanudza pose inobatsira mukupa yakapfava kukwiza kune nhengo dzemukati uye inokurudzira iyo yekugaya system kuti ishande zvakanaka [9] .
4. Inosimbisa Mutsipa
Iyo cobra pose inoshanda mukupa kutambanudza kwakanaka kumusana wako, zvinobatsira kwazvo mukusimbisa musana wako. Yakagadzirwa nenzira yekuti musana wako wezasi nechepamusoro unotambanudzwa [10] .
Tarira : Kana iwe uchirwara nekusingaperi kurwadziwa shure, zvinokurudzirwa kubvunza chiremba kuti uone kuti kudzidzira iyi yoga pose hakuzove nekupokana.
5. Batsira Kugadzirisa Kushushikana Uye Kuneta
Kudzidzira bhujangasana kwawanikwa kuchinyanya kubatsira kurapa zviratidzo zvekushushikana senge kuneta, kurwadziwa nemusoro uye kushaya simba [gumi neimwe] . Pamwe chete neizvozvo, zvinoshanda mukugadzirisa zviratidzo zvekushushikana futi, kune imwe nhanho [12] .
Tarira : Kana iwe uine migraine kana kushaya hope , tora pfungwa yenyanzvi.
6. Inonyaradza Sciatica
Sciatica iko kumanikidza kana kupina kweiyo sciatic nerve, iyo inokonzereswa nekukuvara kana kushungurudzika kune chiuno, magaro kana chidya, chirwere cheshuga uye kugara kwenguva refu [13] . Bhujangasana yakaratidzirwa kubatsira kunyaradza marwadzo anokonzerwa nemamiriro acho sezvo achibatsira kudzikamisa tsinga [14] .
7. Anogona Kubata Matambudziko Ekutenderera Kwemwedzi
Sezvambotaurwa, bhujangasana inobudirira yoga pose kune vanhu vanotambura nenyaya dzemudumbu uye zvakafanana zvinoshanda kumatambudziko ekutenderera kumwedzi zvakare. Zvinonzi kugara uchirovedza poindi kunogona kubatsira kugadzirisa zvisina kujairika matambudziko ekumwedzi [gumi neshanu] .
Mimwe yemamwe mabhenefiti ebhujangasana pose (cobra pose) anotevera [16] :
- Kurapa kwevanhu vane asima sezvo zvichibatsira kurerutsa zviratidzo
- Inosimbisa maoko nemapfudzi
- Inowedzera kuchinjika
- Inovandudza mafungiro
- Inovhura chipfuva uye inobatsira kujekesa ndima dzemwoyo nemapapu
- Inovandudza kubereka kwevanhurume
- Makambani uye anonzwika magaro
- Inoderedza kuomarara kweiyo kudzika kumashure
Pamashoko ekupedzisira…
Vakadzi vane nhumbu vanofanirwa kurega kuita iyi yoga pose nekuda kwekunetseka pazasi kwedumbu. Kune izvozvi, kunyangwe vanhu vane chero kuvhiyiwa kana kushanda kwemudumbu kana hernia vanofanirwawo kuzvidzivirira. Sanganisira bhujangasana mune yako yoga chirongwa uye unokohwa ayo ekupedzisira mabhenefiti ehutano hupenyu.
