IHata yoga iguqulela ngokuthi "ilanga-nyanga", ngokulandelanayo, liziko leemfundiso zonke ze-yogic. I-yovananda yoga enye yamasebe e-hatha yoga. Yiyo yonke into yohlobo lwe-yoga. Apha uya kufunda i-asanas, kunye neentsimbi, kunye neenkolo ngokufunda izibhalo ezingcwele.
USwami Sivananda, umsunguli wesalathiso, wenza i-yoga ekhaya, elula kwaye kulula ukuyiqonda ekhaya. Kungenxa yokuba lula kunye neyunivesithi uSvivananda Swami Yoga iye yaziwa ngokuqhelekileyo eNtshona.
Ukuzivocavoca
I-yovananda yoga ikwabizwa ngokuba yonyango. Isizathu esilula - eklasini uya kuphulukisa umzimba wakho ngendlela enzima. Omnye unokujonga kuphela izinto ezisisiseko ze-yoga unyango kunye ne-swami siwananda:
- ubuchule obuchanekileyo be-asanas;
- ukutya (imifuno);
- ukuphefumula kakuhle (pranayama);
- ukuphumla (e-shavasana);
- ngokomoya (ukufunda izibhalo).
Kwaye uqeqesho luka-sivananda yoga luqala rhoqo ngoSurya Namaskar - ukubulisa ilanga.
- Vala amehlo akho, vuthela, vumela umoya ungene kwiindawo ezinyaweni zakho. Exhale - iinyawo ziphumle, umoya uya ehlabathini. Inhalation - i-vertex isetwe phezulu. Ukuphefumula, ukufakela izandla - ngaphaya kwamacala, kwandula kakuhle. I-Exhale, yenzula izandla zakho, vala izandla zakho, welula iingalo zakho ngokukhawuleza ukuguquka, uphendule phambili nangemva. Finyelela izandla zakho phantsi, ugoba imilenze yakho, uze ulungele kwaye uphinde umtsalane umlenze wakho wokunene. Bhoxisa - thabatha inyawo lakho lokunxele.
- Nciphisa umzimba, ubambelele ezandleni nasezinzwaneni zeminwe. Yiya ekupheleni ngokupheleleyo, ukukrazula i-pelvis, kwaye ekufakeni inhalation uye kwi-dog's pose. Izandla kunye nemilenze yoluliwe, i-pelvis iyona nqanaba eliphezulu lomzimba, umqolo uphansi, intloko ibheka phantsi.
- Ukuphosa izandla zakho phantsi, ngokuphefumula, siphumelela ngonyawo lwakho lwesobunxele, amahlombe akho athatyathwa, izandla zakho zihlala phantsi. Yenza unyawo olunene. Iinyawo kunye, izandla phantsi, zidonsa phantsi. Ukuphumla, unokuguqa ngamadolo amaxesha amaninzi.
- Sinyuka phezulu nangasemva, izandla ezingaphantsi kwehla - ukuphuma. Ukufumba - iingalo, ukukhupha - ukugubha, iintende phambi kwesifuba. Buyela phantsi, welula phambili uze ugobe.
- Izandla zisehla phantsi, ziguqa ngamadolo, ziphazamise. Umlenze wesobunxele uya kwi-lunge, inhale, umlenze wesokunene ususwe.
- Sifaka iingalo zethu kwiindawo, sihambe ngokusondeleyo kumgangatho, ngoko sigoba ngasemva - inja yeenja ijongene phezulu. Ukusuka apha, ukuphakamisa i-pelvis phezulu, uye kwi-window ye-dog kunye ne-muzzle phantsi.
- Lunge phambili ngeenyawo zokunene, khangela phezulu. Sidibanisa imilenze eqondileyo, izandla phantsi, ukugoba kunye nokuguqa amadolo.
- Phakamisa izandla zakho phezulu, udibanise izandla, welula umlenze, uguqe ngamadolo, ekugqibeleni, ukuguqa, uze ubheke phambili kwaye uhla.
- Umlenze wesokunene ungena emlanjeni, sishiya umlenze wesobunxele, sishiya kwi-pose ye-inja ephezulu. Phonsa ngasemva uze uye kwinja ubheke phantsi. Lunge ngeenyawo zokunene, qhagamshela imilenze uze uyiqondise. Kuphefumlelwe, yenyuka uphinde uphendule umzimba, faka izandla zakho phantsi.
- Ekuphumeni, ukuxhomekeka phambili, faka izandla zakho phantsi, ujike umlenze wesobunxele, ungene endaweni elungileyo, ugobe uze uphume kwinja kunye ne-muzzle up. Ekuphumeni kwethu siphakamisa i-pelvis kwaye siphumela kwinja kunye ne-muzzle phantsi.
- Lunge umlenze wesokunxele, ukhupha umlenze wesibili, ukhuphuke.
- Xhuma izandla kunye ucamngce .