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Wide legged Forward Bend Prasarita Padottanasana

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Ukuxhumana kwe Wide legged Forward Bend Prasarita Padottanasana

Wide-Legged Forward Bend, kapena Prasarita Padottanasana, ndi yoga yotsitsimula yomwe imatambasula ntchafu, chiuno, ndi chiuno, komanso kulimbitsa miyendo ndi msana. Ndizoyenera pamagulu onse, kuyambira oyamba kumene kupita kwa akatswiri apamwamba, ndipo zingakhale zopindulitsa makamaka kwa iwo omwe akuyang'ana kuti azitha kusinthasintha ndi kusinthasintha. Pochita zimenezi nthawi zonse, anthu angathandizenso kuti magazi aziyenda bwino, asamavutike m'thupi, komanso alimbikitse bata ndi bata.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wide legged Forward Bend Prasarita Padottanasana

  • Sinthani zala zanu mkati pang'ono, ndipo gwirizanitsani zidendene zanu ndi zala zanu. Ikani manja anu m'chiuno ndipo jambulani mapewa anu kwa wina ndi mzake kuti mutsegule chifuwa chanu.
  • Exhale ndikuwerama kutsogolo kuchokera m'chiuno mwanu, ndikusunga msana wanu motalika momwe mungathere. Pamene mukuwerama, bweretsani manja anu kapena zala zanu pansi molunjika pansi pa mapewa anu.
  • Inhale, kwezani torso yanu pang'ono, ndikutalikitsa msana wanu kwambiri. Kenaka, tulutsani mpweya wanu, ndikukulitsa torso yanu pansi, kusunga kutalika kwa msana wanu.
  • Khalani pamalo awa paliponse kuyambira masekondi 30 mpaka mphindi imodzi. Kuti mutuluke pachithunzichi, bweretsani manja anu m'chiuno mwanu, lowetsani mpweya, ndi kukweza torso yanu ndi msana. Kamodzi wowongoka,

Izinto zokwenza Wide legged Forward Bend Prasarita Padottanasana

  • Gwirani Minofu Yanu: Gwirizanitsani minofu ya ntchafu yanu ndikuyikokera mmwamba. Izi zidzakupatsani bata ndikuteteza mawondo anu. Komanso, gwiritsani ntchito pachimake chanu kuti muthandizire kumbuyo kwanu. Cholakwika chofala ndikusiya thupi kukhala lotayirira, zomwe zingayambitse kuvulala.
  • Sungani Msana Wanu Wowongoka: Pamene mukupita patsogolo, ndikofunika kuti msana wanu ukhale wowongoka komanso wautali. Pewani kuzungulira msana kapena mapewa anu, chomwe ndi cholakwika chofala. M'malo mwake, yang'anani m'chiuno mwanu ndikusunga chifuwa chanu chotseguka ndikukweza.
  • Gwiritsani Ntchito Zothandizira Ngati Zikufunika: Ngati simungathe kukhudza pansi ndi manja anu mukusunga

Wide legged Forward Bend Prasarita Padottanasana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wide legged Forward Bend Prasarita Padottanasana?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Wide-Legged Forward Bend (Prasarita Padottanasana). Komabe, ndikofunikira kuzindikira kuti oyamba kumene ayenera kuyamba pang'onopang'ono komanso mosamala kuti asavulale. Zingakhale zothandiza kuchita izi poyambira mothandizidwa ndi mphunzitsi wa yoga kuti muwonetsetse mawonekedwe olondola. Nawa masitepe kwa oyamba kumene: 1. Imani ku Tadasana (Mountain Pose), kenaka yendani kapena kudumphani pang'onopang'ono mapazi anu paliponse kuchokera pa 3 mpaka 4 1/2 mapazi. 2. Ikani manja anu m'chiuno mwanu. Sinthani ntchafu zanu zamkati pang'ono mkati. 3. Exhale ndi kupinda kutsogolo kuchokera m'chiuno, osati m'chiuno. Pamene mukutsika jambulani mphuno yakutsogolo kuchokera m'chiuno ndikutsegula danga pakati pa pubis ndi pamwamba pa sternum. Monga m'mapindire onse akutsogolo, kugogomezera ndikutalikitsa torso yakutsogolo pamene mukuyenda mokwanira pamalowo. 4. Ngati n'kotheka, mawondo anu molunjika, bweretsani manja anu kapena

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wide legged Forward Bend Prasarita Padottanasana?

  • Prasarita Padottanasana B ndi kusiyana kwina komwe mumayika manja anu m'chiuno mwanu pamene mukuweramira kutsogolo, ndikusunga msana wanu molunjika ndikuyang'ana ku mchombo wanu.
  • Ku Prasarita Padottanasana C, mumalowetsa zala zanu kumbuyo kwanu, kutambasula manja anu, ndikuwerama kutsogolo, ndikulola manja anu kugwa pamutu panu.
  • Kusiyana kwa Prasarita Padottanasana D kumaphatikizapo kugwira zala zanu zazikulu ndi zala zanu pamene mukuweramira kutsogolo, kusunga zigongono zanu ndi mutu wanu pansi.
  • Kusiyana kwina ndi Prasarita Padottanasana ndi kupotoza, komwe mumayika dzanja limodzi pansi ndikukweza lina ku denga, kupotoza torso yanu ndikuyang'ana mmwamba ku dzanja lanu lokwezedwa.

Izinto zokufunda ezishisa ezivumelekile Wide legged Forward Bend Prasarita Padottanasana?

  • Triangle Pose (Trikonasana) ndi masewera olimbitsa thupi omwe amagwirizana nawo monga momwe amachitiranso kuima kwakukulu ndi kupindika kutsogolo, komwe kumathandiza kutambasula ntchafu zamkati ndi ntchafu, kupititsa patsogolo kusinthasintha ndi mphamvu zomwe zimafunikira Prasarita Padottanasana.
  • The Warrior II Pose (Virabhadrasana II) imathandizira Wide legged Forward Bend polimbitsa miyendo, kutsegula m'chiuno ndi kupititsa patsogolo thupi ndi kukhazikika kwa thupi, zonsezi ndizo zigawo zikuluzikulu pakuchita Prasarita Padottanasana bwino.

Amaxabiso angamahlekwane kanye Wide legged Forward Bend Prasarita Padottanasana

  • Zochita za Yoga kuti muzitha kusinthasintha
  • Prasarita Padottanasana maphunziro
  • Maonekedwe amiyendo yotalika ya Forward Bend
  • Zolimbitsa thupi zolimbitsa thupi za yoga
  • Yoga imakhala yolimbikitsa
  • Zochita zapamwamba za yoga
  • Momwe mungachitire Prasarita Padottanasana
  • Ubwino wa Wide legged Forward Bend
  • Yoga kwa thupi bwino
  • Kuphunzira Prasarita Padottanasana