Thumbnail for the video of exercise: Chair Pose I Utkatasana I

Chair Pose I Utkatasana I

Umakhi woMsebenzi

Inhloko yeziNdawoYoga Kondisi pawele ny ko un wertusa be ha jiga lon ton.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhapho
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chair Pose I Utkatasana I

Chair Pose, kapena Utkatasana, ndi masewera olimbitsa thupi amphamvu a yoga omwe amalimbitsa ntchafu ndi akakolo, ndikukweza mapewa, matako, chiuno, ndi kumbuyo. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kuchita masewera olimbitsa thupi athunthu omwe amathandiziranso kukhazikika komanso kusangalatsa mtima, diaphragm, ndi ziwalo zamimba. Anthu angafune kuchita izi osati chifukwa cha phindu lake lakuthupi, komanso chifukwa cha kuthekera kwake kulimbikitsa kutsimikiza ndi kuyang'ana, kupititsa patsogolo thanzi labwino lamalingaliro.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chair Pose I Utkatasana I

  • Pokoka mpweya, kwezani manja anu pamwamba pa mutu wanu, perpendicular mpaka pansi, mwina manja akufanana, zikhatho zikuyang'anizana, kapena kugwirizanitsa zikhatho.
  • Exhale ndi kugwada mawondo anu, kuyesera kutenga ntchafu mofanana ndi pansi momwe mungathere. Thupi lanu lidzatsamira patsogolo pang'ono pa ntchafu mpaka kutsogolo torso kupanga pafupifupi mbali yoyenera ndi nsonga za ntchafu.
  • Sungani msana wanu wautali ndi mapewa anu pansi ndi kumbuyo kwanu. Yesetsani kusunga ntchafu zanu zamkati kuti zifanane wina ndi mzake ndikukanikiza zidendene zanu.
  • Gwirani izi kwa masekondi 30 mpaka miniti, kenaka mupumule ndikuwongola mawondo anu, ndikukweza mwamphamvu m'manja kuti mubwerere ku Tadasana, ndikutulutsa mpweya kuti mutulutse manja anu kumbali zanu.

Izinto zokwenza Chair Pose I Utkatasana I

  • Kugawa Kulemera: Gawani kulemera kwanu mofanana pakati pa mapazi onse awiri. Anthu ambiri amakonda kutsamira kwambiri mbali imodzi, zomwe zingayambitse kusalinganika ndi kupsinjika. Komanso, popinda, yesetsani kubwezeretsa kulemera kwanu ku zidendene zanu m'malo mwa mipira ya kumapazi anu. Izi zidzakuthandizani kugwirizanitsa ntchafu zanu ndi glutes bwino.
  • Arm Position: Kwezani manja anu molunjika pamwamba pa denga, kuwasunga mofanana wina ndi mzake ndi manja omwe akuyang'ana mkati. Pewani kukamitsa khosi lanu poyesa kuyang'ana mmwamba m'manja mwanu; m'malo mwake, yang'anani patsogolo.
  • Kuwongolera Mpweya: Kumbukirani kukhalabe okhazikika,

Chair Pose I Utkatasana I Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chair Pose I Utkatasana I?

Inde, oyamba kumene amatha kupanga Mpando Wapampando, womwe umadziwikanso kuti Utkatasana. Ndi mawonekedwe a yoga omwe amalimbitsa ntchafu ndi akakolo pamene akugwedeza mapewa, chiuno, matako, ndi kumbuyo. Imatambasula minyewa ya Achilles ndi shins, ndipo imanenedwa kuti ndi yochizira mapazi athyathyathya. Komabe, oyamba kumene ayenera kusamala kuti asamavutike ndipo azingolowera mozama momwe angathere popanda kukhumudwa. Komanso, nthawi zonse ndibwino kukhala ndi mphunzitsi wa yoga kuti akutsogolereni poyambira maulendo angapo kuti muwonetsetse kuti mukuchita bwino komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chair Pose I Utkatasana I?

  • Mpando Woyimilira Ndi Manja A Pemphero (Utkatasana Anjali Mudra) ndikusintha komwe mumabweretsa manja anu pamalo opemphera pakati pa chifuwa chanu, ndikuthandizira kulimbikitsa kukhazikika komanso kukhazikika.
  • Mpando Wamiyendo Imodzi (Eka Pada Utkatasana) ndikusintha kovutirapo komwe kumakhazikika pa mwendo umodzi ndikusunga mpando, kukulitsa mphamvu zanu ndi mphamvu zanu.
  • Chair Pose with Eagle Arms (Garudasana Utkatasana) ndikusintha komwe mumalumikiza manja anu ngati Eagle Pose, yomwe imathandiza kutambasula mapewa ndi kumtunda kumbuyo.
  • Mpando Wokhala ndi Mikono ya Cactus (Utkatasana wokhala ndi Gomukhasana Arms) umaphatikizapo kupinda zigongono zanu ndikuyala zala zanu motalikirana, zomwe zingathandize kutsegula.

Izinto zokufunda ezishisa ezivumelekile Chair Pose I Utkatasana I?

  • Mountain Pose (Tadasana) ndi maziko oyambira a yoga omwe amakwaniritsa Mpando Polimbitsa ntchafu, mawondo, ndi akakolo, ndikuwongolera kaimidwe komanso kuzindikira kwathupi, zonse zomwe ndizofunikira kuti mukhalebe okhazikika komanso ogwirizana ku Utkatasana.
  • Wankhondo I Pose (Virabhadrasana I) amathandizira Mpando Wapampando monga amalimbitsa miyendo, amatsegula m'chiuno ndi pachifuwa, ndikuwongolera bwino komanso kukhazikika, zonsezi ndizo zigawo zikuluzikulu za Utkatasana wamphamvu komanso wokhazikika.

Amaxabiso angamahlekwane kanye Chair Pose I Utkatasana I

  • Maphunziro a Chair Pose
  • Utkatasana guide
  • Zochita zolimbitsa thupi za yoga
  • Yoga imabweretsa mphamvu
  • Ubwino wa Chair Pose
  • Momwe mungachitire Utkatasana
  • Yoga kwa balance
  • Malangizo a Chair Pose yoga
  • Kusintha kaimidwe ndi yoga
  • Zochita zolimbitsa thupi kuti muzitha kusinthasintha