Suryaskar bụ ihe mmega ahụ na Yoga, nke si Sanskrit pụta "kelee anyanwụ". Enwere ike ịkpọ ya ihe ịrịba ama: na ọdụ ụgbọ elu Delhi enwere ọkpụkpọ ọkpụkpụ na-egosi isi iri na abụọ nke omume a.
Anyị na "Were ma mee" kere ntuziaka zuru ezu maka ndị chọrọ ịmụ ka esi eme Suryaska Namaska. Ọ dabere na ahụmịhe nke onye dere ya. Ntị: Tupu ime yoga, gụnyere Surya Namaskar, kpọtụrụ dọkịta gị, dịka enwere contraindications iji rụọ ụdị a. Ọ bụrụ na n'ime klaasị ị nwere mmetụta dị ukwuu ma ọ bụ ịba, na-akwụsị omume.
Okwunkowa
- Yoga - anụ ahụ, nke uche na omume ime mmụọ nke sitere n'ọdịbendị India oge ochie. Na Society Society na-aga n'ihu, Yoga bụ ihe a ma ama dị ka usoro mmega ahụ, nke a na-ejikarị usoro iku ume, na-ejedebe na ezumike na Shavasan ma ọ bụ ntụgharị uche.
- Asana - Na mbu, okwu a akara akara ọkwa maka imegharị uche, mana ugbu a, a na-akpọ ya onye ọ bụla na-ewe mmadụ na-ewe oge.
- Pronayama bụ omume nke njikwa iku ume na yoga, nke mere iji nwee ike ijikwa ike dị mkpa (prona). N'ọtụtụ omume, iku ume na-eme ka mmezu nke Asan mezuo. Mgbe ụfọdụ ọ bụ omume onwe ya.
Surya nomaskar
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Suryashar - ogige dị 12 Esin, nke onye na-eme ihe nkiri na-amalitekarị. Na uzo di iche, yoga asana nwere ike igbanwe. Dabere na ụfọdụ ụlọ akwụkwọ Yoga, Surya Namaskar na-eteta akụkụ nke onye ahụ. Mgbe ụfọdụ, a na-ekute ndị na-egbu oge site na ịbụ ndị Mantras. A, ọnụ ọgụgụ ugboro ugboro na-amalite na 2-3, ọ na-abawanye ruo 12 ma mesịa, ọnụọgụ okirikiri bụ 108.
1. Pranamasana
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Pranamasana - na-ekpe ekpere. Ọ na-amalite ma mechaa mgbagwoju nke Suryaskar. N'oge pronamasana, ị nwere ike iwe oke ume ma ọ bụrụ na ị na-eme ọtụtụ laps "mgbe ahụ na-agwụ.
- Guzoro Anyanwụ, ọ bụrụ na ọ ga-ekwe omume.
- Mechie aka gị na mmegharị ahụ na-ekele nke "namiste" (nke pụtara "ụta na gị"): Nkwụkọ ọnụ, aka aka n'etiti obi.
- Kwụ ọtọ.
- Mkpịsị aka ụkwụ na-agbatị ma pịa n'ala.
- Makishkoy na-adọta ya.
- Ubu gbasaa na ala.
- Na-agbatị spain site n'elu ọdụ ụgbọ mmiri.
2. Hastatanasana
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Hasta Batanaan - Okwu ahụ "O meeghị ka Sanskrit si Sanckt pụtara" aka "," uttan "-" gbatọrọ ". A na-ekpughe ahụ ma jupụta na obi ụtọ, a na-ekpughe ngalaba obi.
- A na-emechi nkwụ na nemibe.
- Ya na iku ume na-eweli elu.
- Kewaa aka gị n'obosara. Ọbịbịa ihu.
- Ahụ niile na-adọta aka.
- N'ime ụdị mgbagwoju anya, ị nwere ike ịme ntụpọ na thoracic spain ma were isi gị. Biko mara na a naghị atụ aro ka ị rụọ ọrụ ndenye. Ọ bụrụ n'ikpebie imezu ya, mee ya n'okpuru nlekọta nke onye nkuzi.
3. utanasana
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Utanasana sụgharịrị site na Sanskrit pụtara "gbatịrị pose". Ebumnuche nke Asana a bụ ịgbatị spain na akwara azụ nke apata ụkwụ.
- Bilie na elu ya na elu, mee ka a ga-efe efe. Emela mmegharị nkọ.
- Gbalịa iji aka gị metụ ala.
- Ọ bụrụ na ị bụghị ọkachamara ma ọ bụ na ị nweghị akara aka, belata ikpere gị ma ọ bụ jide ụkwụ gị n'aka.
- Mee ka azụ gị dị nro.
- Akuku ụkwụ kwesịrị ịbụrụ aka ma gbatị.
4. Ashva Santochnasana
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Ashmara Santochnasana - RIder Pose. Ebumnuche bụ igosipụta nkwonkwo hip. Nke mbu, a na-eme ya na ukwu aka nri, mgbe atughari, uzo di mgbagwoju anya gbanwere n'aka ekpe.
- Ọsọ na ume zuru oke na ụkwụ aka ekpe.
- Ụkwụ aka nri na-ewere dị ka o kwere omume.
- You nwere ike ibelata ụkwụ gị na mkpịsị aka gị ma ọ bụ tinye elu ụkwụ ụkwụ gị.
- Gaanụ na nkwụ. A na-ahapụ ndị bịara ọhụrụ ka ha dabere na mkpịsị aka aka.
- Debe ụkwụ aka ekpe n'etiti aka gị.
- Obi na-aga n'ihu.
- Lee, na-adọta ihu ahụ.
- Zuru ike akwara ndị a na-ewepụta.
5. Planck
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Achọpụtaghị ya, ma ọ bụ na-ebute plank ahụ, na ọdịiche niile nke ogige ahụ, mana, dịka ọmụmaatụ, ọ bụ na ọdụ ụgbọ elu Delhi ọ bụ. Asana nke a na-ewusi aka ike ya, nkwojiaka, spain, olu Pịa, hips.
- Nrị na-eri n'ime mgbago, aka dozie.
- Na ume, wepu ụkwụ aka ekpe azụ.
- Ukwu abụọ ahụ na mkpịsị aka gị na obosara pelvis.
- Na-eme ka akwara nke ndị nta akụkọ na mattocks.
- Ikiri ụkwụ na-eduzi azụ, na etiti obi n'ihu.
- Lelee na loin anaghị agba ya na ahụ ga-eduzi ya.
6. Ashtganga nomaska
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Ashtanga Namaskar bụ "na-anọ n'akụkụ asatọ nke ahụ."
- Na ume igbu oge, na-adụkwasị aka gị aka, dị ka mgbe ịpị, mee, mara mma: Ellbows dị n'akụkụ akụkụ ahụ.
- Mechie ụkwụ gị na ikpere.
- Rock laghachi.
- Welie ala.
- Lelee olu, na-atụ gị isi gaa n'ihu.
- Wedata torso n'ala.
- Jiri obi kpuchie ala, ikpere na agba. N'ihi ya, ị ga-adabere na isi asatọ: mkpịsị aka ụkwụ abụọ, ma ikpere abụọ, obi, kọm, ma aka.
- Copychik na-agbago.
7. Urdhva Mukha Svanasan
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Urdhva Mukha Svanasana - "nkịta meriri". Ebumnuche nke Asana bụ ịgbatị n'ihu ahụ dị ka o kwere mee.
- Site na Poses nke Ashtarga namasgar, na-eku ume, biko kpọtụrụ aka gị ma jeere ahụ ike.
- Na hips sawepụ ala ma jide n'ọnọdụ ahụ.
- Isi eziokwu.
- Laghachi azụ azụ.
- Jiri aka gị jiri aka gị mee ka obi sie gị ike, dabere na akwara nke aka, na-eburu anụ ahụ na aka.
8. Ahoho Mukha Shvanasan
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Hofho Mukha shvanasan - "nkịta ihe na-ada". Asana, nke yiri nkịta na-eme Sips, si ebe a na aha ya.
- Site Urdhva Mukha Schwanasana na execula ume, rịgoro na pose "akpụkpọ ụkwụ mịchie". Nkwụ na nkwụsị anaghị emegharị.
- Aka dozie.
- Ụkwụ na-agbatị.
- Tere bulie.
- Isi na-ekwu na ala.
- Akara aka n'ụkwụ gị.
- Mee ikpere gị.
- Gbalịa tinye ikiri ụkwụ n'ala.
- Copychik na-agbago.
- Cheta na ụkwụ.
9. Ashva Santochnasana
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Ashva Santochnasan ugboro ugboro. Echefula na Esana bu ụzọ emere ya na ụkwụ aka nri, mgbe ị na-ekwughachi, ọnụ dị mgbagwoju anya gbanwere n'aka ekpe.
- Site na iku ume nke Hofho Mukha Svanasa, n 'ụzọ nwere ụkwụ aka nri ka nkwụsị ahụ dị n'etiti nkwụ.
- Aka ekpe na azu.
- You nwere ike ibelata ụkwụ gị na mkpịsị aka gị ma ọ bụ tinye elu ụkwụ ụkwụ gị.
- Gaanụ na nkwụ. A na-ahapụ ndị bịara ọhụrụ ka ha dabere na mkpịsị aka aka.
- Debe ụkwụ aka nri.
- Obi na-aga n'ihu.
- Lee, na-adọta ihu ahụ.
- Zuru ike akwara ndị a na-ewepụta.
10. Utanasana
![Etu ị ga - esi eme Suryaskar 3764_11](/userfiles/21/3764_11.webp)
Utanasan, ma ọ bụ "pose na-agbatị," - ọzọ na-ekwugharị pos.
- Na aka ekpe ụkwụ, tinye aka nri.
- Tere bulie.
- Gbadaa ụkwụ ma ọ bụrụ na ọ ga-ekwe omume.
- Mkpịsị aka (ma ọ bụ, ọ bụrụ na ọ na-apụta, nkwụ) nọdụ ala.
- Ọ bụrụ na ị bụghị ọkachamara ma ọ bụ na ị nweghị akara aka, belata ikpere gị ma ọ bụ jide ụkwụ gị n'aka.
- Mee ka azụ gị dị nro.
- A na-agbatị ụkwụ aka ma gbasaa.
11. hastatanasana
![Etu ị ga - esi eme Suryaskar 3764_12](/userfiles/21/3764_12.webp)
Hastatanasana na-ekwugharị.
- Site na iku ume miri emi, ịrị elu nke oma, na-enwe mmetụta n'otú Vertebra ọ bụla na-atụgharị.
- Bulie aka.
- Kewaa aka gị n'obosara. Ọbịbịa ihu.
- Ahụ niile na-adọta aka.
- N'ime ụdị mgbagwoju anya, ị nwere ike ịme ntụpọ na thoracic spain ma were isi gị. Biko mara na a naghị atụ aro ka ị rụọ ọrụ ndenye. Ọ bụrụ n'ikpebie imezu ya, mee ya n'okpuru nlekọta nke onye nkuzi.
12. Granamasana
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Pranamasana - Nózi a malitere usoro ahụ ma mechaa ya ugbu a.
- Wedata aka gị.
- Mechie ha na mmegharị ahụ "namiste": Nkwụkọ ọnụ ọnụ, Tumbs metụ n'etiti obi.
- Kwụ ọtọ.
- Mkpịsị aka ụkwụ na-agbatị ma pịa n'ala.
- Makishkoy na-adọta ya.
- Ubu gbasaa na ala.
- Na-agbatị spain site n'elu ọdụ ụgbọ mmiri.