Ụkwụ obosara na-aga n'ihu Bend Prasarita Padottanasana

• Agache: YogaAkwụ ụgwọ aṅụ aṅụ ahụ.
• Ibikoresho: Ise ile-iwe oju

Ijambo ryo kuri Ụkwụ obosara na-aga n'ihu Bend Prasarita Padottanasana

The Wide-Legged Forward Bend, ma ọ bụ Prasarita Padottanasana, bụ yoga na-emegharị ahụ nke na-agbatị hamstrings, ukwu, na hips, ma na-ewusi ụkwụ na ọkpụkpụ azụ ike. Ọ dabara maka ọkwa niile, site na ndị mbido ruo ndị ọkachamara dị elu, ọ pụkwara ịba uru karịsịa maka ndị na-achọ imeziwanye mgbanwe na nguzozi. Site n'ime usoro a mgbe niile, ndị mmadụ n'otu n'otu nwekwara ike ịkwalite mgbasa ọbara ka mma, belata esemokwu n'ime ahụ, na ịkwalite mmetụta nke ịdị jụụ na ịdị jụụ.

Kubahiriza: Ijambo kwa Ikirari Ụkwụ obosara na-aga n'ihu Bend Prasarita Padottanasana

• Tụgharịa mkpịsị ụkwụ gị ntakịrị n'ime, ma kwadoo ikiri ụkwụ gị na mkpịsị ụkwụ gị. Tinye aka gị n'úkwù gị wee dọta agụba ubu gị n'akụkụ ibe gị iji mepee obi gị.
• Na-ekupụ ume ma gbadaa n'ihu site n'úkwù gị, na-edebe ọkpụkpụ azụ gị ogologo oge o kwere mee. Ka ị na-ehulata, weta ọbụ aka gị ma ọ bụ mkpịsị aka gị n'ala ozugbo n'okpuru ubu gị.
• Kukuo ume, welie isi gị ntakịrị, ma gbatịkwuo ọkpụkpụ azụ gị. Mgbe ahụ, kupụ ume, gbatịa ọkpụkpụ gị ozugbo n'ala, na-ejigide ogologo ọkpụkpụ azụ gị.
• Nọrọ n'ọnọdụ a ebe ọ bụla site na sekọnd 30 ruo 1 nkeji. Iji pụta n'ọnọdụ a, weghachi aka gị azụ n'úkwù gị, kukuo ume, ma jiri azụ dị larịị welie ọkpụkpụ gị elu. Otu oge kwụ ọtọ,

Komeza kuganiriza Ụkwụ obosara na-aga n'ihu Bend Prasarita Padottanasana

• Tinye akwara gị: Tinye akwara apata ụkwụ gị wee dọpụta ha elu. Nke a ga-enye nkwụsi ike ma chebe ikpere gị. Ọzọkwa, tinye isi gị iji nye nkwado na azụ azụ gị. Otu ndudue a na-ahụkarị bụ ịhapụ ahụ ka ọ kwụpụ n'okirikiri, nke nwere ike ibute mmerụ ahụ.
• Mee ka ọkpụkpụ azụ gị kwụ ọtọ: Ka ị na-atụgharị na-aga n'ihu, ọ dị mkpa idobe ọkpụkpụ azụ gị ogologo na ogologo. Zere ịgbachi azụ ma ọ bụ ubu gị, nke bụ mmejọ a na-ahụkarị. Kama, dakwasị n'úkwù gị ma mee ka obi gị ghe oghe ma welie elu.
• Jiri Props Ọ bụrụ na achọrọ: Ọ bụrụ na ịnweghị ike iji aka gị metụ ala ala mgbe ị na-edobe

Ụkwụ obosara na-aga n'ihu Bend Prasarita Padottanasana Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Ụkwụ obosara na-aga n'ihu Bend Prasarita Padottanasana?

Ee, ndị mbido nwere ike ịme mmega ahụ n'ihu na-aga n'ihu (Prasarita Padottanasana). Otú ọ dị, ọ dị mkpa iburu n'obi na ndị mbido kwesịrị ịmalite nwayọọ nwayọọ na nke ọma iji zere mmerụ ahụ. Ọ nwere ike inye aka ime nke a na mbido site na nkwado nke onye nkuzi yoga iji hụ na ụdị ziri ezi. Nke a bụ usoro ụfọdụ maka ndị mbido: 1. Guzo na Tadasana (Mountain Pose), wee kwụpụ ma ọ bụ jiri nwayọọ na-amali ụkwụ gị iche n'ebe ọ bụla site na 3 ruo 4 1/2 ụkwụ. 2. Tinye aka gị n'úkwù gị. Tụgharịa apata ụkwụ gị ntakịrị n'ime. 3. Na-ekupụ ume ma gbadaa n'ihu site na nkwonkwo hip, ọ bụghị site n'úkwù. Ka ị na-arịdata dọpụta ihu n'ihu site na ukwu ukwu wee mepee oghere n'etiti pubis na sternum n'elu. Dị ka ọ dị n'ebe niile na-aga n'ihu, ihe a na-emesi ike bụ ịgbatị ọkpụkpụ ihu ka ị na-abanye n'ọkwa ahụ nke ọma. 4. Ọ bụrụ na ọ ga-ekwe omume, jiri ikpere gị kwụ ọtọ, weta ọbụ aka gị ma ọ bụ

Ibintu byinshi bijyanye no kwa Ụkwụ obosara na-aga n'ihu Bend Prasarita Padottanasana?

• Prasarita Padottanasana B bụ mgbanwe ọzọ ebe ị na-etinye aka gị n'úkwù ka ị na-ehulata n'ihu, na-eme ka azụ gị kwụ ọtọ ma na-ele anya n'otubo gị.
• Na Prasarita Padottanasana C, ị na-agbanye mkpịsị aka gị n'azụ azụ, gbatịa ogwe aka gị, na-ehulata n'ihu, na-ekwe ka aka gị daa n'isi gị.
• Ọdịiche Prasarita Padottanasana D gụnyere iji mkpịsị aka gị jide nnukwu mkpịsị ụkwụ gị ka ị na-ehulata n'ihu, na-eme ka ikpere gị obosara na isi gị n'ala.
• Ọdịiche ọzọ bụ Prasarita Padottanasana nwere ntụgharị, ebe ị na-etinye otu aka n'ala wee bulie nke ọzọ gaa n'uko ụlọ, na-atụgharị ọkpụkpụ gị ma na-ele anya n'elu aka gị weliri elu.

Ibintu byiza bikanagorwa Ụkwụ obosara na-aga n'ihu Bend Prasarita Padottanasana?

• Triangle Pose (Trikonasana) bụ mmega ahụ metụtara ya dịka ọ na-agụnyekwa nguzo sara mbara na ihu ihu, nke na-enyere aka ịgbatị apata ụkwụ n'ime na eriri ụkwụ, na-eme ka mgbanwe na ike dị mkpa maka Prasarita Padottanasana.
• The Warrior II Pose (Virabhadrasana II) na-emeju ogologo ụkwụ na-aga n'ihu na-aga n'ihu site na-ewusi ụkwụ ike, imeghe hips na imezi nguzozi na nkwụsi ike nke ahụ, ihe niile bụ isi ihe na-eme Prasarita Padottanasana nke ọma.