Yogaterapiya kwalapho: Sebenzisa

A umzimba, ukutyeba, kakubi emsebenzini ungenzi nto, okanye ukudlulisela imithwalo enzima baqhele ukuba babe negalelo elibi entanyeni yethu okanye ubuya umva. Xa intlungu efanayo ezivelayo ngamaxesha kummandla esinqeni kunye entanyeni, asinyanzele ukuba sikhangele ukuba ukuma kakhulu bekhululekile, leyo mandundu ngakumbi le meko. Oku kunceda ukusombulula ingxaki le yogaterapiya lomqolo. Yintoni umphumo kuye? Ndiyenza njani? Kwaye ukukwazi ukuphelisa iimpawu iintlungu?

Kutheni Yoga?

Yogaterapiya umqolo kunye umqolo wesibeleko eyaziwa ngokuba ixesha elithile. Imbali imvelaphi yayo isekelwe kumaxesha amandulo. elide Enye kuye sixhobo sigqibeleleyo kumlo ngenxa omzimba abe nempilo, umnqonqo kwaye yonke inkqubo musculoskeletal ke igama yoga.

Kwaye le nto kukuba yoga kuyanceda yancuma umzimba, iimvakalelo kunye namandla imali eseleyo. Kwaye kuphela wafika kulo ngokuvumelana nga zisuswe Ityuwa, kodwa ezinye izifo inkqubo musculoskeletal kuphela.

Oko kungenziwa yi kwiiklasi yoga rhoqo?

Ukuba uyakholwa mabali yamandulo lwawo, unako ukufumana nokuphucula izakhono zabo odinga kwingqesho. Ngokomzekelo, abanye abantu benza yoga, ilawulwa yi abone ukuba ubude wakho ukwandisa. Kwaye oku kungenxa kule khosi yoqeqesho, ayesebenzisa eninzi olulandelenayo ezijolise yade umnqonqo.

Abaninzi yoga ngenxa ukuba wenza inkqubela ebonakalayo ukuma nokubuyisela, lahla ukuphazamiseka kwicala elinye okanye omnye, baye balahlekelwa yintloko zabo rhoqo, bunjani bokuphefumla luvo. Ukuphumeza konke oku bancedwa yiyo yogaterapiya. A umnqonqo esempilweni ubuyisele ukushukumiseka amalungu - akufani inkuthazo ukuze uqale abaqhuba imisebenzi zonyango ekhaya?

Ngexesha unyango ukutshintsha imiba amalungu abo

Ngokusekelwe uluvo lwenzululwazi, umqolo yogaterapiya inqubo kakhulu entsonkothileyo biomechanical. Iikhosi imisebenzi yemihla ngemihla umntu owenzayo yoga, hayi nje kuphela iphuhlise nezimo umzimba uphela, kodwa komeleza inkqubo dystrophy, ngaloo ndlela ukutshintsha impilo yaso emzimbeni ukuba ngcono. umqolo lwakhe luyomelela yaye ayinakolulwa, kwaye, ngenxa yoko, waqalisa ukusabela chain, ejoliswe ekuphuculeni jikelele yonke eziphilayo. Ngoko ke, kukho someleza ukutya kunye nenkqubo yonyango.

Ngaphezu koko, unyango lwawo kuphucula nokuhamba kwegazi. Oku kuthetha ukuba kukho impucuko ioksijini ezithweni zakho kunye namalaphu. Kwakhona, kukholelwa ukuba uninzi asanas, equka ngomqolo yogaterapiya, kugxininiswa ekuphuculeni baphaphe engqondweni.

Ziziphi izifo kwaye akubikho ngxaki yogaterapiya?

Kunye nenqubo eyiyo yogaterapiya uncedo lobungcali ukuphelisa le ngxaki zempilo zilandelayo:

• Zokufota.
• Ityuwa.
• Ukuganga omzimba.
• Tifosi.
• isifo disc sisiba mandundu webele, wesibeleko, kunye empontshwa.
• Oma ukuphazamiseka ngegalelo ubungnqongqo.
• Izifo e-nervous system kunye sentliziyo.
• DYSTONIA yegazi.
• Tachycardia.
• imithambo Varicose, ngokunjalo nezifo ezininzi nezibilini.

Zonke ezi ngxaki kunceda ukusombulula uqeqesho ofanayo yogaterapiya umqolo. Le mithambo zenzelwe ukujongana zonke ezi iimbandezelo kunye nothomalaliso zihlelwe ekhethiweyo ngamnye.

Isibheno umyaleli kwi self-unyango yogaterapii okanye ekhaya: kokona kulungileyo?

Nangona onke amancedo yoga, enze iseti ethile olulandelenayo ezijoliswe ekupheliseni iimpawu intlungu yaye kunempembelelo bembuyekezo, kufuneka wenze njalo phantsi kolwalathiso abaqeqeshi zobuqu okanye yogaterapevtov.

Eyona nto kukuba kwimeko nganye kwaye uhlobo izifo okanye ingxaki ongqala ngqo kumntu omnye. Oku kuthetha ukuba ividiyo yokubonisana ngokubanzi ayikho ukuba wonke, ngubani ngendlela enye okanye omnye yogaterapiya abanomdla. kwalapho okunempilo - oku yeyona nto inkulu, evumela ulwela ukuba engcono. Nangona kunjalo, le ndlela ngeke kube yimpumelelo ngaphandle wabonisana noogqirha kunye nabaqeqeshi yobungcali kwi yogaterapii. Baya kuphatha iseti olulandelenayo oko kumlungele na ityala lakho ethile.

UMfundisi Tatiana yogaterapii Dudin: siseko unyango kunye nohlaziyo

Enye Blogger abahlohli banike iingcebiso zabo kunye neengcebiso kwividiyo, utsho Tatiana Dudin. "Yogaterapiya, umqolo esempilweni kunye Tatyanoy Dudinoy!" - ligama lwenkqubo leyo ofundisa ingcali. Oku cute neempawu ibhinqa eliselula iminyaka engaphezu kwama-10 yokwenza yoga, yaye emi-4 edlulileyo yena ukwenza kunyango zobungcali yaye inceda abantu.

Xa yokugcina Tatiana eziliqela izifundo ezamahala yintshayelelo apho ethetha ngeengenelo beemvavanyo ezithile ukuze yoga. Kwaye, kakade, ugxininiso inkulu iividiyo ihlawulwe, uninzi leyo eyenzelwe ukuba asihlangule iqolo, ukuze ukunyanga iintlungu eliphantsi umva kunye nezinye izifo. Ziyinto, kwaye imema bonke abantu abanomdla ukuba abe ngumqeqeshi Dudin. "Yogaterapiya: umqolo okunempilo" - enye yezi ividiyo-guides. Kwakhona, umfundisi, kukho nezinye video, ezifana "Indlela ekhawulezayo ukuba balahle iqolo", "Yoga unyango iqolo abantu abalupheleyo", "Yoga unyango iqolo ngaphandle umthwalo amadolo" kunye nabanye abaninzi.

Phakathi ukubuyekeza ezininzi umsebenzisi unako ukufumana ingenjalo nje isiko, kodwa. Ngokomzekelo, abanye babo bathi, ngokutsho ividiyo bakwazi ukususa inxalenye iimpawu intlungu entanyeni kunye indawo empontshwa. Abaninzi cell ukuba kukho uhlobo umdla yesixhobo kunye lula ukuzilolonga.

Artem Frolov umqeqeshi "Yogaterapiya umqolo. izixhobo ibambelele "

Omnye umqeqeshi, ngubani ngokungafaniyo akukho odlulileyo inikeza ukuthenga izifundo video yabo kwaye wabelana icebiso lakhe simahla, yi artem Frolov.

Xa blog yakhe, yena uhlawula ingqalelo enkulu concepts ezifana "traction". Ibhekisela ifuthe liqumrhu owenzakeleyo okanye ezigulayo amandla yokunganyangeki. Njengoko ezi imikhosi zingasetyenziswa imithwalo ezizodwa kunye ubunzima umntu.

Phantsi yempembelelo zonke ezi imikhosi, ngokutsho umbhali, uManeki apho, bazolulela umnqonqo. Kulo mzekelo, zonke ezo ukuzilolonga, wona lawo asondezwayo yi nomqeqeshi ukuyenza; ezikhulu yokusebenza ikhaya kwaye akukho mfuneko esi sixhobo ezizodwa. Kwaye ngoko ke isebenza, ngokutsho umbhali, yogaterapiya lomqolo. Frolov ikuchaza ngokweenkcukacha iinketho eziliqela babesima ejoliswe ukubatshabalalisa uqaqanjelwa ngasemva, esinqeni kunye nentamo. Cinga ezinye zazo.

Exercise ukuphucula ukuma nokuphelisa iimpawu iintlungu ngokwe Frolov

Omnye ukuzilolonga, nelinika kwimeko yombhali yi "polukobra" okanye "Ardha bhudzhangasana". Kukholelwa ukuba kunika ithuba lokuba ukomeleza umnqonqo thoracic kunye empontshwa. Isebenza ngolu hlobo lulandelayo:

• Weprakthishina ulala phantsi emgangathweni ukuze esiswini sakhe ayame emgangathweni, umva wayo wavuka ngasentla yomzimba wakhe.
• Emva koko, kufuneka ubeke izandla zakho kakuhle phantsi emagxeni uphose umzimba wakho ephezulu, Esayama iingalo nezandla zakhe (ngoxa touch emgangathweni kuphela iimbambo asezantsi).
• Intloko ngexesha elinye ithathwa nokuqhubekeka lomqolo (yena tilts umva kwaye zigcinwe kumgangatho omnye umva).

Okulandelayo, kufuneka ukuba amsunduze nezandla ukusuka emgangathweni (kodwa aninako ndizichasile indlela aveze "i SPHINX"), kwaye ngaxeshanye ukuba olule kubo phambili. Ngelo xesha ke kufuneka umbono ofanayo, ukuba ufuna ukutyhala inxalenye yakho esezantsi phantsi kwezandla zomzimba.

Nangona lula kulo mbutho, ndilenze akulula kangako. Ngokutsho kwiingcali, ngexesha lengqesho kunzima kakhulu ukuba sandise kwaye ngexesha elinye ahlale khona. Ngelo xesha nye yogaterapiya kakuhle kakhulu. umnqonqo Lumbosacral kolu vavanyo okunene uphumle kwaye baphangalele. Lo msebenzi kufuneka uphindaphindwe amaxesha 2-3 ngexesha, ukwandisa ixesha yokulibaziseka ukuma kancinci. Qala emi imizuzwana 5-10, ngokuthe ngcembe libatshayele kwimizuzwana 25-30 okanye ngaphezulu.

Bonisani ukuba unyango spine wesibeleko

Ukuze ukomeleza umnqonqo wesibeleko unokwenza elula evela ukuma okanye ukuhlala. Ukuze sibe nokumiliselwa uya kufuneka ibhari esikhethekileyo yoga okanye ngenqindi. Isebenza ngolu hlobo lulandelayo:

• Ukusuka babemile okanye kokuhlala liphuma kungengqindi okanye isitena yoga okhethekileyo.
• Yena lihlale ngokucacileyo phantsi kwesilevu.
• Emva kokuba uqale cofa nasesilevini sakhe phezu kwakhe ngenqindi okanye izitena.

Lo msebenzi ingaphinda-phindwa amaxesha 10-15 ngenxa 2-3 iiseti. Njengoko ubona, zonke ezi ukuzilolonga kanye ifakiwe into efana yogaterapiya backbone. Imfundo Ngokutsho asanas singabandakanyi naziphi na izakhono ezizodwa. Enye into kukuba kufuneka kwenziwa phambi kokuba isipili okanye phantsi kweliso insrutora.

Yiyiphi indima unyango yogaterapiey kudlala umfundisi?

Unyango lwe empontshwa, imimandla wesibeleko kunye sacral busenza ukuba ngumhlohli yogaterapevta okanye abanamava. Yintoni na ukuba? Okokuqala, kanye njengoko nditshilo ngaphambili, kuxhomekeke kwimeko yakho ethile iza kunceda ukudala njengesenzo efanelekileyo. Okwesibini, ke umqeqeshi nga makanikhangele ecaleni kwaye ulungise indawo umzimba ekwenzeni asanas ezithile. Kwaye ekugqibeleni, yogaterapevt - umncedi engcono, nto leyo eza kwandisa umthwalo kwaye unokuzama ukuyibuyisela umva sihlaziyekile.

Imizekelo yeeklasi nomqeqeshi

Ngokomzekelo, xa kukho iingxaki kunye nengcali empontshwa ulala phantsi kwi "Mntwana Pose" yaye ubonakalisa iingalo zakhe phambili. Apho intloko uvikivwa. UMfundisi Assistant okanye ukugoba, asibeke isandla sakhe phezu sacrum alibeke kupapashwa. Le ukhetho enye yabulawa, kodwa intsingiselo eyahlukileyo kancinane. Ngenxa yoko, umsebenzi uhlala kwindawo edlulileyo, kunye yogoterapevt ngobunono uhlala phantsi emqolo empontshwa kwaye kudala sele uxinzelelo ngasemva ngenxa ukudluliselwa kwenxenye ubunzima bayo kwindawo ingxaki.

Njengoko ubona, kunye nomqeqeshi ukwenza umthambo ezinomdla kakhulu kunye nemveliso. Kodwa kuthekani ukuba its not lokwenene?

Indlela ukujongana yogaterapiey ngaphandle ngomfundisi?

Mhlawumbi kungenzeka ukuba isixeko sakho akukho nje akukho iingcali abafanelekayo yogaterapii. Kwiimeko ezinjalo, ungasoloko ufune uncedo zeetheraphisti abanamava manual kunye nezinye iingcali abaya yazise, yintoni imithambo zezona zilungele wena. Kwakhona, iyavakala ukwenza babesima okubuyisela ukuphucula ulungelelaniso, yade umnqonqo. Ngokomzekelo, omnye loo mcimbi kukubonelela kwiphepha lomncono. It lwenziwa ukusuka kwindawo emi phezu ngamadolo izandla phezu nenkxaso. Emva koko, kufuneka sithathe ekunene umlenze nengalo esahlukileyo. Bamba kwesi sikhundla imizuzwana 10-15, uze emva koko utshintshe umlenze kunye nengalo.

Kakuhle kusekwa umthambo ukuze empontshwa kunye emqolo wesibeleko i "kati". Kwakhona lwenziwa ukusuka kwindawo ngazitho zine. Noko ke, ukuphunyezwa kwayo kufuneka zidityaniswe kunye ukuphefumla. On the Tsalani - intloko onyukayo, kunye esinqeni uyagoba. Kwi siphefumla, kucetyiswa ukuba ukugoba ngasemva phezulu (kwenjenjalo ukugxotha ikati). Phinda kufuneka ibe izihlandlo 10-15.

Ngu mfanekiso wenziwe umthambo "Cat okubheka ngomsila." Okokuqala, nokuba nisinga intloko yakho ekunene kwaye khangela emva, uze kwangaxeshanye bajike isitya kwicala elinye. Ikwayile iyaphindwa kwelinye icala. Lo msebenzi unokwenziwa kumaxesha 5-10 kwicala ngalinye.

Ngaba yogaterapiya umnqweno ukuncipha?

abafazi abaninzi bayazibuza:?. "Ngaba kunokwenzeka ukuba unciphise umzimba ukusuka yogaterapii umqolo" Ngokutsho abahlohli abanamava, oku kunokwenziwa, ukuba ukudibanisa imisebenzi ekhethekileyo umva, umzekelo, ngakumbi ukutsala imisipha esiswini.

Omnye onjalo kuthiwa asana "Naukasana". Ukuze wenze oko, kufuneka uhlale phantsi, Yolule imilenze yakho, uze emva koko kufuneka ukukhulisa imilenze yakho uze uzicombulule kwinqanaba 45º. Emva koko, ninduluke ukuya iingalo kunye nemilenze ngumkhenkce imizuzwana 10-15. Ukuba intsalela ilahlekile, unako ubeke izandla zakho phezu emgangathweni, kujoliswe phezu iminwe.

Ngamafutshane, ukuba unazo naziphi na iingxaki umva, oko kukuthi akukho sizathu sokuba ithemba nokuxakaniseka. Sombulula ingxaki nokunciphisa intlungu iya kukunceda kungenelwa umzimba yogaterapiya. Khumbula ukuba xa intsebenzo elizimeleyo asanas, benze zonke iintshukumo ngokucotha ngononophelo umkhondo yonke mizwa.