JOGA W LECZENIU BEZSENNOŚCI

Joga w leczeniu bezsenności

Ćwiczenia opisane poniżej powinny być uprawiane w kolejności. Każda grupa ćwiczeń wymaga zwykle około 15 minut dziennie.

– skłon tułowia do nóg

– diament

– skłon w lotosie

– korkociąg

– oczyszczanie głowy

– oczyszczanie przez hiperwentylację

– krokodyl

– świeca

– stanie na głowie

– pozycja relaksowa

Jak ćwiczyć…

SKŁON TUŁOWIA DO NÓG

Oddech ( wdech – wydech )

Wykonanie :

– usiądź prosto, z nogami złączonymi i wyciągniętymi do przodu.

– podczas powolnego wdechu podnieś obie ręce w bok, równolegle do podłoża, a następnie pionowo

– pochyl się do przodu, powoli wdychając powietrze , aż twarz oprze się na wyprostowanych kolanach

– uchwyć stopy dłońmi i zegnij ręce w łokciach

– utrzymaj pozycję przez minutę

– powrót do pozycji właściwej.

Uczestniczące części ciała : uda, pas, nogi, brzuch, plecy

DIAMENT

Uwagi :

 

– asanę tę można ćwiczyć nawet po obfitym posiłku

 

– jeśli, siedząc w tej pozycji, odczuwasz ból w kostkach, podłóż pod nie zwinięte prześcieradło

 

– jeśli, siedząc w tej pozycji, odczuwasz ból kolana, podłóż zwinięte prześcieradło pod kolana, kostki i między nogi

 

– jeśli, siedząc w tej pozycji, odczuwasz dotkliwy ból kolan, pomiń to ćwiczenie

 

– pozycja zalecana wieczorem przy ciężkiej pracy

 

– powinna być ćwiczona jak najdłużej

Oddech : normalny

Wykonanie :

– usiądź prosto z wyprostowanymi nogami

– powoli zegnij prawą nogę do tyłu, aż prawa pięta dotknie uda

– w ten sam sposób przenieś lewą nogę pod lewy pośladek

– oprzyj wygodnie pośladki na obu piętach

– wyprostuj się, kładąc obie ręce na udach w pobliżu kolan

– zamknij oczy i medytuj

– utrzymuj tę pozycję przez minutę

– powoli powróć do pozycji wyjściowej

Uczestniczące części ciała : kostki, nogi, kolana, uda

SKŁON W LOTOSIE

Oddech ( wdech- wydech )

Wykonanie :

– usiądź w lotosie czyli :

a) usiądź prosto, z nogami wyciągniętymi do przodu

b)zegnij prawą nogę w kolanie

c) połóż prawą stopę na lewej pachwinie podeszwą skierowaną do góry i piętą przy kości miednicowej

d) w ten sam sposób połóż lewą stopę na prawej pachwinie

e) wyprostuj obie ręce oparte na udach

– uchwyć za plecami lewy nadgarstek prawą dłonią

– wykonaj powoli pełny wdech

– podczas powolnego wydechu wykona skłon do przodu, czołem dotykając podłogi

– utrzymuj tę pozycję przez jedną minutę

– powróć do pozycji wyjściowej

Uczestniczące części ciała : brzuch, plecy

KORKOCIĄG

Uwagi : tego ćwiczenia nie powinny wykonywać osoby chore na serce

Oddech : normalny

Wykonanie :

– usiądź prosto z nogami wyprostowanymi do przodu

– zegnij prawą nogę w kolanie i umieść prawą piętę przy kroczu

– ustaw lewą stopę po zewnętrznej stronie prawego uda, blisko prawego kolana

– przysuń prawą rękę do zewnętrznej strony lewego kolana, pomiędzy torsem a kolanem, i uchwyć duży palec lewej stopy

– oprzyj prawą łopatkę na zewnętrznej stronie lewego kolana

– poprowadź lewą rękę wokół pleców i uchwyć praw udo

– utrzymując tułów pionowo, patrz do tyłu przez lewe ramię

– utrzymuj tę pozycję przez minutę

– powróć do pozycji wyjściowej

– powtórz to samo z lewą nogą

Uczestniczące części ciała : kolana, brzuch, plecy szyja

OCZYSZCZANIE GŁOWY

Wykonanie :

– usiądź w lotosie czyli:

a) usiądź prosto, z nogami wyciągniętymi do przodu

b) zegnij prawą nogę w kolanie

c) połóż prawą stopę na lewej pachwinie podeszwą skierowaną do góry i piętą przy kości miednicowej

d) w ten sam sposób połóż lewą stopę na prawej pachwinie

– połóż prawy kciuk na prawym nozdrzu, a palec środkowy na lewym

– zrób głęboki wdech

– energicznie wdychaj powietrze na przemian przez każde nozdrze, zatykając drugie lekkim uciskiem kciuka lub środkowego palca

– szybko powtarzaj wydechy, aż zrobisz ich 60 każdym nozdrzem ( łącznie 120)

– nie wstrzymuj oddechu pomiędzy tymi wydechami, ale wdychaj powietrze pasywnie

OCZYSZCZANIE PRZEZ HIPERWENTYLACJĘ

Wykonanie :

– usiądź w lotosie czyli:

a) usiądź prosto, z nogami wyciągniętymi do przodu

b)zegnij prawą nogę w kolanie

c)połóż prawą stopę na lewej pachwinie podeszwą skierowaną do góry i piętą przy kości miednicowej

d)w ten sam sposób połóż lewą stopę na prawej pachwinie

e)wyprostuj obie ręce oparte na udach

– powoli, licząc do dziesięciu, wdychaj powietrze

– z zamkniętymi ustami energicznie wdychaj powietrze przez nozdrza, w seriach po 60 wydechów

Czas trwania : 3 cykle ( łącznie 180 wydechów )

KROKODYL

Oddech : normalny

Wykonanie :

– połóż się na brzuchu, mając nogi złączone. Z podeszwami skierowanymi do góry, ręce po bokach, z dłońmi wspartymi o podłogę, broda dotyka podłogi

– rozsuń obie stopy o około pół metra, odginając pięty do wewnątrz, tak aby dotykały podłoża

– ugnij prawą rękę w łokciu i umieść prawą dłoń na lewym ramieniu

– w ten sam sposób umieść lewą dłoń na prawym ramieniu

– oprzyj głowę w miejscu gdzie krzyżują się ręce

– relaksuj się z zamkniętymi oczami

– utrzymuj tę pozycję przez 2 minuty

– powoli wróć do pozycji wyjściowej

Uczestniczące części ciała : całe ciało

ŚWIECA

Uwagi: osoby cierpiące na zwyrodnienie kręgów szyjnych lub inne schorzenia szyjnego odcinka kręgosłupa nie powinny wykonywać tego ćwiczenia. Również przeciwwskazane jest osobą przy wysokim ciśnieniu krwi, u kobiet w czasie menstruacji i od trzeciego miesiąca ciąży

Oddech : normalny

Wykonanie :

– połóż się na plecach, stopy złączone, ręce ułożone wzdłuż ciała, grzbietem dłoni zwrócone do góry

– wolno unieś obie nogi w górę, podpierając pośladki rękami, najpierw do kąta 45 stopni, a następnie do 90 stopni względem podłoża

– unieś pośladki i korpus, podtrzymywane rękami opartymi na łokciach

– wolno unieś całe ciało w górę, wspierając je na ramionach, tak aby broda była mocno przyciśnięta do mostka w środkowym, najwyższym punkcie klatki piersiowej

– utrzymaj tę pozycję przez 2 minuty

– wolno powróć do pozycji wyjściowej

Uczestniczące części ciała : głowa, szyja, brzuch, pas biodrowy, kończyny dolne

STANIE NA GŁOWIE

Uwagi : ćwiczenia tego nie należy wykonywać w przypadku jakichkolwiek chorób uszu, nosa, gardła, szyi, karku i pleców oraz w nadciśnieniu i innych chorobach serca. Przeciwwskazaniem jest krótkowzroczność powyżej 4 dioptrii, katarakta i jaskra. Nie należy go wykonywać w czasie menstruacji i od 3 miesiąca ciąży do 1 miesiąca po porodzie. Początkowo ćwiczenie należy wykonywać w pobliżu ściany, dla podtrzymania. Po dojściu do pewnej wprawy można wykonywać je bez zabezpieczenia

Oddech : normalny

Wykonanie :

– rozłóż gruby dywan lub koc o wymiarach około 60 x 60 cm i uklęknij na nim

– spleć palce i umieść dłonie i przedramiona na dywanie tak, aby utworzyły równoboczny trójkąt

– środkową część głowy umieść wewnątrz trójkąta, opierając ją o splecione palce

– unieś kolana nie odrywając palców stóp od podłoża

– powoli kontynuuj prostowanie nóg, aż całe ciało będzie idealnie prostopadłe do podłogi

– utrzymuj tę pozycję od 3 do 5 minut

– wolno powróć do pozycji wyjściowej, rozluźnij się

Uczestniczące części ciała : całe ciało w pozycji odwróconej

POZYCJA RELAKSOWA

Oddech : normalny

Wykonanie :

– połóż się na plecach, mając stopy złączone, ręce ułożone wzdłuż ciała, spodem dłoni zwrócone w górę

– wolno rozsuń stopy o około pół metra, odginając pięty do wewnątrz

– ręce wyprostuj i ułóż wzdłuż ciała w pewnej odległości od niego, spodem dłoni skierowane w górę

– twarz zwróć na bok

– maksymalnie rozluźnij całe ciało, zamknij oczy i medytuj

– pozostań w tej pozycji 2 minuty

– powróć do pozycji wyjściowej

Uczestniczące części ciała : całe ciało

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