Siqala ulwazi lwethu lwe-yoga ukusuka kwinqanaba lezinga. Inqanaba lezinga le-osa yoga alithethi ukuba iimeko ezilula zilula. Benza lula ukuba benze umzimba, kodwa ukuba umzimba wakho uphendule kwimpembelelo yabo kwaye usebenzise le "efanayo" njenge-asanas iminyaka, uya kuqonda ukuba inzulu kangakanani intsingiselo yayo, kwaye zininzi iimvakalelo ezivela kwimeko efanayo.
I-Asanas ye-yoga iyanceda kakhulu umlenze. Ngokusemgangathweni, umgudu ngowona nto yokuqala e-yoga esichukumisa ngayo, kuba ingqondo yamandla ngumzila apho amandla e-cosmic angena emzimbeni womntu.
Ukuzivocavoca
Ngoku siza kuqhuba iphakheji yolwazi lwe-asan yoga.
- I-IP - ihleli, imilenze idlulile, umqolo ude, sinamathele emadolweni. Iminwe (phakathi kunye nesithupha) yenza ifomu. Senza "isihlawulelo". Kulula kwaye ngexesha elifanayo lingaqondakaliyo kumntu oqalayo - kufuneka uhlale emagqabini emithinja kwaye uzikhuphe emva kwesithsaba, uzive indlela amandla e-Universe agqithisa ngayo umzimba wakho aze adlule kulo lonke umgudu. Kule ndlela, kufuneka ulungelelanise ukuqeqeshwa: cima ingqondo yakho yeengcamango ezingabonakaliyo. Kwi-Baddha-konasana posture sichitha imizuzu emi-2.
- Emva koko sidibanisa iinyawo, siwaguqa ngamadolo ngapha nangapha. Sinqumla amanxeba ethu okugcoba, ngaloo ndlela siphumelele ukuqina kengqondo kunye neengxaki. Imibala kwiinyawo, iingalo ezichanekileyo, zithweswe phezulu. Ukuphefumula ngokulinganayo, ukukhulula izihlunu zobuso ebusweni.
- I-Panchasana (ukutshintsha) - iqhube phambili phambili kwiinyawo ezixhunyiwe kwaye zixhomekeke phambili. Sibeka izandla zethu phantsi kweempawu kwaye sizilungise kwiinyawo. Le yimibuzo yeenkwenkwezi. Fold kwisiqingatha ukusuka okhalweni.
- I-Panchasana (ukutshintsha 2) - ngokukhawuleza ukuphakamisa inqeni, ukukhulula izandla zethu uze wenze ngokugcwele ukuxhomekeka phambili. Le ngongoma echanekileyo ye-star pose. Sithinta umgangatho ngamacandelwana ethu, silula kwaye sibheke phantsi, ikhanda lethu liyancipha kwiinyawo.
- I-Pachchimotanasana (ukutshintsha 1) - ngokukhawuleza ngokujikeleza emva kwethu sivuka, sigcina iintende kwiinyawo, sidlulisela imilenze phambili. Ukuhamba phambili, isisu esiswini, emva kwesifuba, kunye nentloko yokugqibela. Ukubonakala kujonge phambili. Ukuba awukwazi ukufikelela ezinyaweni ngezandla zakho, zifake kwiintsika, okanye ngamadolo.
- I-Pachchimotanasana (ukutshintsha 2) - kule ngxaki, kufuneka ithathwe kwiintendelezo zenyawo. Siphakamisa izithende, sibandakanye iinzwane ezinkulu ezinomtsalane omkhulu, umqondiso kunye nomphakathi. Hlaziya izithende eziphakanyisiwe kwisisindo ukululaza ngamadolo kunye nemilenze ephantsi. Akubalulekanga kakhulu ukulungisa imilenze ngokupheleleyo, into eyona nto kukuba iinqumlezo ziqhekekile phantsi.
- I-Pachchimotanasana (ukutshintsha 3) -xhomekeke phambili kwimilenze kunye nomzimba, ukhululeke. Awukwazi ukulungisa iinyawo zakho ngezandla zakho, kodwa nje zama ukuphefumula, ukhululeke phantsi kobunzima bomzimba wakho.
- I-Balasana (ukutshintsha 1) - ngokukhawuleza ujikeleze ngaphesheya kwesokunene, yima kuzo zonke ezine kwaye usondele phambili ngezandla zethu. Sizama ukugcina izandla zethu, kunye nokuchukumisa umgangatho kunye nesiphakamiso nesifuba. Siyikhulula kude, gcina inyawo kwizithupha, i-pelvis ilula.
- Balasana (uguquko olu-2) - ukusuka kwisandulela esandulelayo, ngobumnene, ukuzinceda ngezandla zakho, uye kwi-pose yomntwana. Kwi-yoga kuyisisiseko esisisiseko sokuphumla. Iintonga ziqala ngokubanzi ngokusemandleni akho nangemuva, ezantsi ezithende, ukunciphisa intloko kumgangatho, iingalo ezishicilelwe.
- I-Bhujgasana - siyiguqulela ubunzima bomzimba phambili, ngezandla ezithe ngqo. Sula imilenze kwaye ugobe emqolo ongaphantsi, ukhangele phambili. Le yindawo eyaziwa ngokubanzi ye-cobra.
- I-Bhujasana (ukutshintsha 2) - ngaphandle kokutshintsha isikhundla sangaphambili somzimba, ngokukhupha umoya, vula intloko ngakwesobunxele. Ngamahlombe asekhohlo, ngaphandle kokutshintshela amahlombe endaweni, zama ukukhangela kwi-right buttock. Ngako-ke ngomoya ophumayo, yenza ukujika okulungileyo.
- Ardha - salambhasana. Khokela iingqungquthela zakho emacaleni, uphonsa kwiimbambo, izandla kunye nomzimba. Iimpawu zakha iibhokhwe, simisa phantsi kwamathambo e-pelvic. Ngenye indlela pha kamisa unyawo lwakho lokunene, uphumle kwisithupha lesyawo lwakho sobunxele. Emva koko-ngokuchaseneyo.
- I-Dhanurasana - nangona kungenanto ebunzima kwi- yoga , kodwa idinga ukunwebeka kakuhle kakhulu kuthi. Ukuphakamisa ngobumnene imilenze yomibini iguqa ngamadolo, ufihle izandla zakho emva kweenyawo.
- I-Dhanurasana (ukuhluka 2) - i-epiyiti epheleleyo. Ukuphakamisa enye ngenye, amadolo, iimbambo ezisezantsi, ujikeleza kwintonga. Amagxa aya kutsalwa kwaye alungise imilenze.
- I-Shavasana - sihamba ngaphaya. Kule ndawo sikhupha.