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آموزش تخصصی یوگای پرانا - 4. ویره بدرآسانا(یک) I - Virabhadrasana (شكل9)
 
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مدیر وبسایت : پرانا یوگا
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برچسبها
چهارشنبه 29 مهر 1394 :: نویسنده : پرانا یوگا

تکنیک

1. در تادآسانا بایستید. (شكل1)

2. هر دو دست را بالای سر ببرید؛ آنها را بكشید و كف دست‌ها را به هم بچسبانید. (شكل 7)

3. نفس عمیقی بكشید و پاها را با یك پرش 4 الی  فوت به طرفین باز كنید.

4. دم را بیرون دهید و به سمت راست برگردید. همزمان پای راست را 90 درجه به راست و پای چپ را اندكی به راست بچرخانید. (شكل 8) زانوی راست را خم كنید تا ران راست به موازات زمین و ساق پا عمود بر زمین قرار گیرد به گونه‌ای كه بین ران راست و ماهیچه ساق پا یك زاویه قائمه تشكیل شود. زانوی خم شده نباید انسوی قوزك پا قرار گیرد بلكه باید در امتداد پاشنه پا قرار گیرد.

5. پای چپ را بكشید و آن را از زانو سفت كنید.

6. همچنان كه در تصویر نشان داده است؛ صورت، قفسه سینه و زانوی راست باید در جهت پای راست قرار گیرند. سر را بالا ببرید و ستون فقرات را از دنبالچه بكشید. در این حال به كف چسبیده دو دست خود خیره شوید. (شكل 9)

7. بیست ثانیه تا نیم‌دقیقه این وضعیت را با تنفس طبیعی حفظ کنید.

8. وضعیت‌های 4 تا 6 را در طرف دیگر یعنی در سمت چپ تكرار كنید.

9. دم را بیرون دهید و با یك پرش به تادآسنه بازگردید. (شكل1)

*** همه وضعیت‌های ایستاده توان فرسا هستند اما این وضعیت استثنا است. افرادی كه قلب ضعیفی دارند نباید این آسنه را انجام دهند. حتی افرادی كه نسبتا نیرومند هستند نباید مدت زیادی در این آسنه باقی بمانند.

تاثیرات

در این وضعیت قفسه سینه كاملا بسط پیدا می‌كند و این به تنفس عمیق یاری می‌رساند. این آسنه سفتی شانه و پشت را از بین می‌برد؛ قوزك و زانو را نیرومند می‌كند و سفتی گردن را بهبود می‌بخشد. افزون بر این به كاهش چربی اطراف سرین می‌انجامد.








نوع مطلب : سبک : آینگر، آساناهای متوسط، 
برچسب ها :
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