Hatha Yoga - mea ... Hatha Yoga no Beginners: ke kulou loa mua

Ua piha ka stress, maʻi, exhaustion a me ke ano o ka imbalance ka o kēia au nei. Once i waena o ka mea i kela la hī'ō o kanaka ana a me ka ike i ka loa nui mamao aku, mai ka maluhia o ka manao. A laila, hoʻomaka ke huli no i kahi mea paahana e hiki lawe mai hoʻi i ka manao o ka i pomaikai. He nui ka poe e imi ana no ke ala mai o ke kahua ma ka hikina hana. Yoga Ua lōʻihi, ua ike i kekahi ano o gymnastics, e like me ka walaau ole kālaiʻike e alakai ana i ke aloha o ke kino a me ka manaʻo,ʻaʻole e like me.

He aha ka Hatha Yoga

Inā unuhi literally, "Ke Kai" 'o ia hoʻi ka lā, "na" - o ka mahina. Ka lā a me ka mahina, - e ku pono ana, e like me ka lani a me ka honua, kane, ka wahine,ʻeleu a me OE. I ka mea i kekahi nunui, akā, hoʻokahi hiki ole nei me ka 'ē aʻe. Kēia Akä naÿe no nä mea merge e paka i ka harmonious a pau. "Yoga" - "hui", "hui". Penei, hatha Yoga - he e ku pono ana merge kaʻina hana, i hiki aku ai i ke aloha.

Ma ka hana pono, e nana me keia: o kela mea o mākou i loko o makou iho i ka maikai, a me ka manaʻo, akä, i ka hewa, me ka makemake e ia me ka mea a pau, a ma ka mea ia manawa, e ia wale, i ka i manawa, a e noa. Kue makemake literally haehae mai ma ke kaʻawale, ka naʻau i restless, ua hoomaunauna aku ai i kekahi wahi lihi iki o ka ikehu. A e hooki aku i kēia hula pau ole o ka manao a me ka makemake e lawa i ka hana Yoga.

Hatha Yoga - ia 'aʻole i manaʻo pono, e kū mālie ma ka inaccessible maʻamau make oweliweli. Kēia mea he luna 'hana. Ua apono 'oe, a hoola i ke kino ma asanas, a hoona oia i ka naau ma ha (pranayama), a ua hoʻomaka ka uhane ulu (noonoo ana), a ua aʻo e noho ana ma ka "ʻaneʻi a me kēia manawa" (lehulehu).

ʻO ia e pōmaikaʻi ai no ka hana o ka hatha Yoga

Yoga ke lawe mai i na pomaikai.

1. Mua o na pomaikai a pau o ka Yoga hiki ke auhau no ola kumu. Ua lilo'ōlewa spine, a me kaʻeha i loko o ia mea. Ami a me ligaments i lilo kaikaina a oi lawe lima. Asanas o hatha Yoga hoihoi maʻamau functioning o ka endocrine, naehana hanu, circulatory, a me ka digestive nenoai.
2. Mea naʻau koena. Kino a me Emotions i loa e pili ana. Aʻike stress, i ke kino stiffens ma muli o. Maʻi stress - ka guarantor o ka maʻi pakalōlō. Akā, hana a e hoole kapa. Ke kino relaxes - haʻalele ka iini, makau, kaumaha. Kaumaha Emotions e hele, a ua hoopiha i ka uhane o ka noho malie ka pomaikai, kaulike, hiki e loaa kēlā me kēia manawa, ai nā waihoʻoluʻu a me flavors.
3. Hatha Yoga no Beginners kōkua ai i nā ka AaOIeIOUIeXAOAaIN o ka lolo hemispheres, a no ia mea, mahuahua noʻonoʻo akamai, he hoʻonui i ka hooulu ana o ka makakū noʻonoʻoloi, ike i ke ao nei,ʻaʻole ma stereotypes.
4. Beauty. 'Aʻole wale nō kūloko ma akā, i mawaho. Asanas o hatha Yoga mea i lalo kulou a me ka Muscle elasticity, hoʻoikaika 'ana i holo a me ka naʻau i ka neʻe' ana, a pela kōkua e emi i ka oi kaumaha. Yoga 'aʻole hoʻi ia i ka kūnewa keʻano o ka hanaʻana i loko o ke kino.

He loaʻa kekahi contraindications?

I loko nō o ka paha pomaikai, mai ka hana o ka Yoga, he nui na contraindications no asanas. Eia naʻe, inā e hoʻomaka aʻo ma lalo o ka hooponopono ana o ka hoao ana i ka kumu aʻo, kekahi o kēia mau maʻi hiki ke hoola iho la ia me ke kōkua o ka hana. Pono ia oe iho me ka mālama, o ka oi aku ina oe loaʻa:

• noʻonoʻo kāna hana ai ' borderline Hawaii o ka psyche;
• naau pilikia;
• spinal eha ;
• craniocerebral trauma mōʻaukala;
• koko maʻi;
• malignant hikoko.

E hoomakaukau ai no ka hana o Hatha Yoga

'Aʻole ia he mea mea - Hatha Yoga no beginners. Ka mua kulou pono e pākuʻi mua i ka makaukau a me ka ike ana o na kumu o ke. No ka Hatha Yoga - mea i pono i ke kaʻina o nā kino, a me ka holistic kālaiʻike o ke ola, i ka hoʻokōʻia o nā kēia mau rula mea OAXA.

1. Ka mea, e haalele aku i ka pono o ka waiʻona, a ai ', e like me ka ai,ʻaʻole wale nō i ka Yoga papa, akā, i ka mau.
2. Pololei hoʻomaka 'ana ma ke kakahiaka - keia mea hatha Yoga. Me ka hana maikaʻi ma hope o ka lawe ana i ka ua a me ka hoʻohana 'ana i ka' Ia.
3. Breakfast ma mua o ka Yoga hana ua i paipai. ʻai i wale i ka hola ma hope o asanas.
4. Mālama '-ventilate i ka lumi. I ke kau 'oe ke hana Yoga i loko o nā wahi maoli.
5. Sports kapa E e i ka maoli mea.
6. E hoʻohana i like kīhei pili-oihana moena.

Pranayama

Yoga kālaiʻike - he harmonious pu ana o nā mea a pau eha eiiiiiaiou ma ka hoʻomaʻamaʻa: asanas, pranayama, noonoo ana a me ka lehulehu. Hatha Yoga no beginners - ia mea, ma luna o nā mea a pau, i ka hana o ka manao, piha, hoʻomaʻemaʻe breaths. Eia nō kekahi kumu o pranayama kino:

1. Abdominal hanu. Piha Exhale lewa a me ka poʻe unuhi i loko o ka'ōpū. Ma ka Inhale - ikaika e ka pukana o ka'ōpū. Nui: umauma nō. (Kēia ho'ēmi i kā ka puʻe o ka hanu, a hoonui ae i na naau oʻu motility.)
2. Ka hanu. Inspiratory ka iwiʻaoʻao kaawale e like ka accordion für, ma ka Exhale - like ka nui me ka hiki e oOeEIAOO ia. (? Ienoai aa koko holo i loko o ka abdominal lua).
3. Full hanu. Ho onui ana ea'ōpū hiki iwi aoao kukulu hou i ka clavicle. Inhale e undulation. Ke exhalation E e hana i loko o aʻe mea - hoʻonānea clavicle, o kona iwiʻaoʻao, a laila, wale hope - opu. (Me ka piha hanu hiki hoʻokō huina hoʻomaha, e mālie ka manaʻo, a me ka ua'emi nenoaia hoihoi.)
4. Ujjain. Mākou hana piha hanu 8 helu, hana ka hanu-paa no ka 8 kekona. 8 helu Exhale hana, haʻi ana i ka leo "C". A laila, me ke kali, e 'oe i ka pōʻaiapuni. Nui ae hana i ka wā o ka hoʻokō 'pulakaumaka ma ka thyroid gland. (No ka mea, he haʻahaʻa hanu puʻe hoi i ka maʻamau, ka mea stimulates ka thyroid gland).
5. Hoʻomaʻemaʻeʻana hanu. Hana e ku ana. Inhale like i loko o ka piha hanu, Exhale i ma Hoopaa iho la lehelehe, jerky me ka hoʻopilikia o ka abdominal nāʻiʻo, diaphragm, iwi aoao. (Maikaʻi pomaikai, mai ke headache. Ua hiki ke hoʻohana i Kāohiʻana o infectious maʻi a me kā lākou nohoʻana.)

Hatha Yoga: kulou, a me a mākou e hoʻomaka

Ka loa ho'āmana i, a hiki no beginners - ka mea i hana ma luna o ke koena. Ka mea, e i koi kuikawa aʻo - ia mea he maikaʻi Hatha Yoga no beginners. Poses aneane koke lawe mai i loko o kou ola hou ka maluhia, kaulike a me ka lokahi.

1. Vrikshasana - laau oweliweli. Wawae poohiwi laula, 'Aʻohe wai iaʻu, i na mea kaua loihi ana ia ma ke kino, i ka spine Ua palahalaha, maka kuhikuhi imua. Pono wāwae kūlou i ke kuli, a me kona mau lima i hopu ai i kona'ōpū. Mai poina e pili ana i ka piha hanu. Hana i kēia me ka ma o ka 'ē aʻe wawae.

2. Oweliweli laau. Maheleʻano. E hoʻomaka ana kūlana - Vrikshasana. Pono wāwae, hoʻonui i ka iho a hiki i kaʻaoʻao, wāwae maluna o ka uha o ka uha hema. Hands ua o ia mai keu aku, pama pili. Ma ka Inhale - e holo ana mai ma luna o ka Exhale - hoʻonānea.
3. Chaturanga Dandasana. E moe ana mai e ku e ia i ka lima a me ka wawae. Lima hoʻohei ma ka huina o ⁹⁰ ° a me hoala mai i ke kino ia laua i ke kahua hahi. Head e holo ana imua, wāwae - hoʻi.

e ku ana asanas

Mau oweliweli he maikaʻi ia ma luna o ka spine, ke hoike aku i ka pahu, hoʻomōhala kohoʻia o nā ligaments, a kohoʻia o ka manaʻo.

1. Uttanasana. Wawae poohiwi laula, 'Aʻohe wai iaʻu, i na mea kaua ma ke kino, pololei spine. Exhale - lń i ia, a ho'āʻo e hoopa aku i ka lae, kuli a me nā lāʻau Pono e kau ma luna o ka papahele. E holo ana ma luna o ka Inhale, Exhale - cant.
2. Adho Mukha Shvanasana. E hoʻomaka ana kulana - ka mua kulou. Palms ma ka papahele, wāwae hana i koe i hope. Milo a me ka mahalo i na wawae - ma ka huina o ⁹⁰ °. Coccyx kuhikuhi keu. Back a me na mea kaua e hana pololei i ka laina. Ke poo Ua nanea wale. E hoʻopaʻa i ka ho oweliweli o kekahi mau piha breaths.
3. Oweliweli koa. E hoʻomaka ana kulana - ka mua kulou. Haʻalele wāwae - ma ka huina o ⁴⁵ ° e pili ana i ka mua wahi. Ka wawae hema i no i koe aku, i ka uha ia laua i ke kahua hahi. Hands e ala ae oe, pelupelu ia i kona mau lima i kahi hookahi. Ma ka Inhale - e holo ana mai ma luna o ka Exhale - hoʻonānea.

kino e noho

Fun a me ka oluolu -hatha Yoga no beginners. Ka mua kulou i mua, ua lilo, a laila 'oe ke hoomau aku i ka hoʻokō' ana i ka spine.

1. Kakasana - ka moa oweliweli. E noho ana ma luna o ka papahele, huki i ke kuekue wawae a hiki i na lākou kīkala. Mākou allot lima ma hope o kona kua a me ka hilinai aku maluna o lakou. Me ka lawe i kona mau kuʻekuʻe wāwae ma luna o ka papahele, uha hoopa aku i ka opu. Ināʻaʻole paʻakikī, laila, i kona mau lima i loko o ke alo o ka ia, e pili ana i loko o kona mau lima.
2. Paschimottanasana. E noho ana ma luna o ka papahele, mau wāwae ia mai pololei ma ke alo o ka ona. Inhale - hoala mai ka lima mai. Exhale - omit i ka lima, a Hug i ka wāwae. Inhale - huki i ka hope. Exhale - e holo ana i ka umauma wāwae. Ka hoʻokō 'ana i ka mau o ka minuke.
3. Purvottanasana. E hoʻomaka ana kūlana - e noho ana ma luna o ka papahele. Mau wāwae kūlou ma ka huina o ⁹⁰ °, mau lima ma hope o kona kua, koena ma luna o ka papahele. Inhale - pelvis aei mai, hoʻi ia laua i ka papahele, huki i ka'ōpū mai. Exhale - hina i lalo.

Oweliweli no ka pau 'ana

Ua welau a me ka lākou o nā kinoʻano hana o ka hohonu hoʻomaha. E moe ana ma luna o ka papahele, iki hohola mai i na mea kaua a me nā wāwae i ka aoao. Successively hoʻonānea i ke kino, mai na manamana a hiki i ka lei. Ka hanu hohonu.

Hatha Yoga - ia mea,ʻaʻole pono ke ea maikai, akā, i ka hana i hiki ke hoʻololi i kou ola, ae ka HW e ike i ke ao nei, a kiʻi i ka pokole o ke keiki.