Нахили вперед – це важлива поза йоги, яка зустрічається майже на кожному спортивному занятті – і на це є вагома причина. Ця вправа відмінно розтягує хребет, і це саме той рух, якого нам так не вистачає в повсякденному житті, за словами Тари Сворт, доктора філософії, невролог і автор книги «The Source». Ось як це правильно робити, а також чому це так корисно.
- Як зробити нахил вперед (уттанасана) правильно:
- Встаньте прямо, руки – вздовж тулуба або на стегнах. Зробіть вдих.
- На видиху починайте нахилятися вперед від стегон з прямим хребтом, ніби ви намагаєтесь подовжити грудну клітку назовні. За бажанням можна зігнути коліна, дозволяючи животу доторкнутися до верхньої частини стегон.
- Коли ви пройдете якомога далі вниз, дайте голові важко повиснути, охопивши лікті протилежними руками. Стегна повернуті трохи всередину.
- Перекладайте вагу на п’яти, нахиляючи стегна вгору і випрямляючи ноги (не фіксуючи коліна). Продовжуйте рух, спрямовуючи стегна вгору, розтягуючи підколінні сухожилля і дозволяючи голові звисати.
- Якщо ноги випрямлені, не потрібно занадто округляти хребет, ви можете потягнутися до підлоги руками, натискаючи на килимок кінчиками пальців або долонями. Для більш глибокого розтягування оберніть руки навколо щиколоток, зверненими всередину долонями.
- Задійте передню частину стегон, щоб звільнити підколінні сухожилля, і почніть перекладати свою вагу на передню частину ступні, суглоби пальців ніг.
- Потримайте позу до 1 хвилини. На вдиху працюйте над подовженням тулуба, злегка піднімаючи його, а на видиху розслабляйтеся – так ви зможете розтягнутися ще глибше.
- Щоб вийти с положення, вдихніть і підніміться з прямими ногами та рівною спиною. Крім того, ви можете спробувати відчути рух кожного хребця,зосередившись добре. Підборіддя піднімається останнім.
Чому невролог рекомендує нахили вперед? Щоб «відпочивати і перетравлювати»
Як пояснює Сворт, нахили вперед – це не тільки добра розтяжка. Коли ми затримаємося в нахилі трохи довше, ніж зазвичай, це допомагає організму перейти в режим “відпочинок і перетравлювання”, що знижує стрес і полегшує підтримування здорової ваги.
Коли людина набрала зайву вагу, як зазначає Сворт, “природна ідея протидії полягає в тому, щоб займатися більше аеробікою, вправами з вагами, змінити свій раціон харчування. Та насправді, оскільки цей процес регулює гормон стресу, який намагається врятувати нас, тримаючись за жир, дуже важливо робити вправи, які зменшують стрес. Нахили вперед перемикаються нервову систему на парасимпатику з симпатики, що відповідає за інстинкт «боротися або втікати», – каже вона, – «і це насправді може викликати рішення вашого мозку про непотрібність зайвого жиру».
Ця інверсійна вправа дозволяє голові опускатися нижче серця, що заспокоює розум, знімає стрес і навіть може допомогти лікуванню головних болей. А також складання тулуба дуже добре впливає на роботу ШКТ та поліпшує травлення. Безпрограшний прийом!
Висновки
Головний висновок – в тому, що ми можемо зробити стільки згинів вперед на руханці або уроках йоги, та отримати від них значно більше користі. Частот ми забуваємо повністю проявити себе в цій асані і попрацювати добре, щоб отримати всі її переваги. Пам’ятайте: якщо ви відчуваєте стрес, метеоризм або хочете допомогти своєму тілу перейти в парасимпатичний стан, довгий, витягнутий нахил вперед, безумовно, вартий уваги.
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