یوگا و چاکراها | United States America (US)

Create: 2024-04-12 Update: 2024-06-07 02:17:28

#اوتان_آسانا ( خم به جلوی ایستاده )
Uttanasana / Standing Forward Fold

🔰 نحوه انجام حرکت:

1 -در تاد آسانا بایستید .
2 - پاها را به اندازه عرض لگن باز کنید , لبه خارجی کف پاها به موازات یکدیگر باشد.( می توانید با پاهای بسته این وضعیت را انجام دهید ولی انجام حرکت در این حالت سخت تر خواهد شد )
3 - دم بگیرید دستها را از طرفین به بالا بکشید , کف دستها مقابل هم باشد , پهلوها و ستون مهره ها را کشیده و بلند کنید .
4 - با بازدم از مفصل ران ( hip ) خم شوید و در صورت امکان نوک انگشتان دست را طوری روی زمین قرار دهید تا حدودا با نوک انگشت های پا روی یک خط باشند . نحوه قرار دادن دستها در این حرکت می تواند کاملا متفاوت باشد . چنانچه این نحوه قبلی برایتان سخت بود می توانید کف دستها را روی ساق پا زیر زانو و یا روی مچ قرار دهید .
5 - پاها کاملا کشیده , زانوها را سفت کنید , قفسه سینه را باز نگه دارید , گردن کشیده و سر در امتداد ستون فقرات باشد .
6 - در صورت انعطاف بیشتر عضله پشت ران , آرنج ها را خم کنید , شکم را به ران نزدیک و سر را به سمت ساق پا بکشید .

✅ فواید :
- ایجاد انعطاف در مفاصل و عضلات پشت ران و ساق پا و سرتاسر پشت بدن
- تشدید جریان خون در ناحیه گلو , سر و ایجاد تعادل در غدد درون ریز این نواحی
- ماساژ اعصاب ستون فقرات
- تقویت و تحریک اندامهای درون شکم , آرامش و تجدید قوای سلول های مغزی
- بهبود هضم و جذب
- کمک به کاهش علایم یایسگی

💠 موارد احتیاط و محدودیت :
- آسیب پشت و کمر ( این وضعیت را با زانوهای خم انجام دهید و یا آردا اوتان آسانا (Aedha Uttanasana ) انجام دهید یعنی دستها را به دیوار تکیه دهید , ساق پاها عمود بر زمین و بازوها موازی زمین )
- کسانیکه فشار خون بالا یا پایین و مشکلات قلبی دارند , باید این وضعیت را زیر نظر مربی مجرب انجام دهند .
- میگرن
- پوکی استخوان
- مشکلات و بیماریهای چشمی مثل دکولمان شبکیه و فشار چشم بالا , افرادیکه صرع دارند حرکت را انجام ندهند.

🆑 @yogazehn 🌸🍃

یوگا و چاکراها

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#اوتان_آسانا ( خم به جلوی ایستاده )

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