Sunyya Namaskar ndi masewera olimbitsa thupi ofanana mu yoga, omwe amasuliridwa ku Sanskrit amatanthauza "moni". Itha kutchedwa Chizindikiro: Ku Airport Delhi kutanthauza ngakhale chithunzi chowonetsera anthu 12 aserazi.
Ife pa "kutenga" adapanga malangizo atsatanetsatane kwa iwo omwe akufuna kuphunzira momwe angachitire Suryya Namaskar. Zimatengera zomwe wolemba adakumana nazo. Chisamaliro: Musanayesere yoga, kuphatikizapo surya namaskar, kufunsa dokotala, chifukwa pali contraindication kuti muchite izi. Ngati mkati mwa makalasi mudamva chizungulire kapena malaise ena, siyani mchitidwewu.
Mawu
- Yoga - machitidwe athu akuthupi, malingaliro ndi zauzimu omwe amachokera ku chikhalidwe cha India. M'masiku ano, yoga ndi yotchuka kwambiri ngati dongosolo lochita masewera olimbitsa thupi, lomwe nthawi zina limayenderana ndi kupuma, ndipo limatha kupuma ku Shavasan kapena kusinkhasinkha.
- Asana - Mawu awa adawonetsa mawonekedwe kuti ayesedwe kwakanthawi, koma tsopano amatchedwa aliyense kuti munthu amatenga yoga.
- Pranayama ndiye chizolowezi chopumira mu yoga, cholinga chofuna kugwiritsa ntchito mphamvu yofunika (prana). M'zochitika zambiri, kupuma kumagwirizana ndi kuphedwa kwa Asan. Nthawi zina ndi machitidwe odziyimira pawokha.
Surya namaskar
Surya Namaskar - ovuta 12 asan, omwe nthawi zambiri amayamba. M'magawo osiyanasiyana, yoganana imatha kusintha. Malinga ndi masukulu ena a yoga, Surya Namaskar amadzutsa mbali za dzuwa za munthuyo. Nthawi zina kuphedwa kumatsata limodzi ndi kuimba mafoni ena. Nthawi zambiri, kuchuluka kwa zobwereza kumayamba ndi 2-3, kumawonjezera mpaka 12 kenako zingapo 12. kuchuluka kwa mabwalo ndi 108.
1. Prananabana
Pranananayana - akupemphera. Amayamba ndikumaliza zovuta za Surya Namaskar. Pa Pramankanana, mutha kupuma kwambiri komanso kutuluka, ndipo ngati mupanga zingapo za "moni wa dzuwa", ndiye kutulutsa.
- Imirirani ku dzuwa, ngati zingatheke.
- Pindani manja anu pakupereka moni kwa "Namaste" (yomwe imatanthawuza "kuwerama kwa inu"): kanjedza pamodzi, zithumba zimakhudza pakati pa chifuwa.
- Nthabwala phazi limodzi.
- Zala zamiyendo zimawongola ndikusindikiza pansi.
- Makushkoy chimba.
- Mapewa akuwonjezeka kumbuyo ndi pansi.
- Tambasulani msana kuchokera pamwamba pa bongo.
2. Hasta Utananana
Hasta Utanasan - liwu loti "mwachangu" ku Sanskrit limatanthawuza "dzanja", "Utthan" - "anatambasuka". Thupi limatambasuka ndikudzazidwa ndi kukondwa, dipatimenti ya pachifuwa imawululidwa.
- Manja amatsekedwa ku Namaste.
- Ndi mpweya wopumira wokweza manja.
- Gawani manja anu m'lifupi mwake. Kanjedza anayang'anizana.
- Thupi lonse limakweza manja.
- Mu mtundu wovuta, mutha kupanga chosokoneza mu thoracic msana ndikubweza mutu wanu. Chonde dziwani kuti novice sakulimbikitsidwa kuti musinthe. Ngati mungaganize kukwaniritsa, chitani moyang'aniridwa ndi mphunzitsiyo.
3. Utanasana
Utanasana anamasuliridwa kuchokera ku Sanskrit amatanthauza "zokolola". Cholinga cha Asana uyu ndikutambasula msana ndi minyewa yakumbuyo ya ntchafu.
- Pa exle pokwezedwa, pangani mtsogolo. Osamayenda kwambiri.
- Yesani kukhudza pansi ndi manja anu.
- Ngati simuli katswiri kapena mukusowa mamba, pindani pansi kapena kunyamula miyendo ndi manja anu.
- Sungani kumbuyo kwanu.
- Minofu ya minofu iyenera kukhala yovuta ndipo idatambasuka.
4. Asiva Santochnana
Ashva Santochnanasana - wokwera kwambiri. Cholinga ndikuwulula zolumikizira za m'chiuno. Choyamba, chimachitika ndi phazi lamanja, mukamabwereza, mapazi amasintha kumanzere.
- Liwiro lopuma kwathunthu mwendo wamanzere.
- Mwendo wamanja umatenga kutali.
- Mutha kuyika mwendo pa zala zanu kapena kuyika pa phazi.
- Pitani pa dzanja. Obwera kumene amaloledwa kudalira zala za manja.
- Khalani miyendo yakumanzere pakati pa manja anu.
- Chifuwa chikukankha.
- Onani, ndikukoka kutsogolo kwa thupi.
- Pumulani minofu yomwe yatulutsidwa.
5. thabwa
Cumbhasana, kapena mawonekedwe a thabwa, sapezeka m'njira zosiyanasiyana za zolusa ku Delhi Airport ndi. Asana awa amalimbikitsa manja ake, manja, msana, akanikizire, m'chiuno.
- Ma kanjera amadya kulowa mu rug, manja akuwongola.
- Pa mpweya wotuluka, chotsani miyendo yakumanzere.
- Miyendo yonseyi imavala zala zanu pa m'lifupi mwake.
- Sinthani minofu ya osindikizira ndi matako.
- Zidendene zazifupi, ndipo pakati pa chifuwa.
- Penyani kuti chiuno sichiwotchera ndipo thupi limangokhala.
6. Ashtamanga Namaskara
Ashtamanga Namaskar ndi "kupembedza magawo asanu ndi atatu thupi."
- Pakuchedwa mpweya, pindani manja anu m'masonga, monga kukanikiza, chizindikiritso: Akuluakulu amapezeka m'mbali mwake, osakhazikika kumbali.
- Sindikiza miyendo yanu m'mawondo.
- Bwerera kumbuyo.
- Kwezani matako.
- Yang'anani khosi, ndikulumphira mutu wanu mtsogolo.
- Kutsitsa torso pansi.
- Gwira pansi ndi mabere, mawondo ndi chibwano. Chifukwa chake, mudzadalira mfundo zisanu ndi zitatu: zala za miyendo yonse yonse, mawondo onse awiri, pachifuwa, chibwano, zonse ziwiri.
- Copchik amakoka.
7. urdhva Mukha svanasan
Urdhva Mukha svanasana - "agalu agalu". Cholinga cha Asana uyu ndikutambasulira kutsogolo kwa thupi momwe mungathere.
- Kuchokera pamaphumbi a Ashtamanga Namaskar, ndi mpweya, chonde funsani mikono yanu ndikutumiza thupi patsogolo.
- M'chiuno pang'ono agwedeza pansi ndikugwira pamalo amenewo.
- Mutu wosalala kumbuyo.
- Bweretsani kumbuyo.
- Dzikolowetsani ndi manja anu mmwamba, dalirani minofu ya manja, yomwenso ndi thupi lonse m'manja.
8. Ahoho Mukha Shvanasan
HOFHA Mukha shvanasan - "agalu opunthwa". Asana, wofanana ndi galu yemwe amalankhula, kuyambira apa ndi dzina lake.
- Kuchokera ku Urdphva Mukha schwanabana pa exule, kukwera mu "galu wopukutira". Manja ndi kuyimitsidwa sasuntha.
- Manja akuwongola.
- Miyendo imawongola.
- Kukweza.
- Mfundo pansi.
- Manja akukoka.
- Limbitsani maondo anu.
- Yesani kuyika zidendene pansi.
- Copchik amakoka.
- Chifuwa chokoka.
9. Ashva Santochnana
Ashva Santochnasan amabwerezedwa. Musaiwale kuti Asana amayamba kuchitika ndi phazi lamanja, mukamabwereza, phazi limasintha kumanzere.
- Ndi mpweya wa Hofa Mung Svanasana, sitepe lokhotakhotakhota kumbuyo kuti kuyimitsidwa kuli pakati pa manja.
- Mwendo wakumanzere udakali kumbuyo.
- Mutha kuyika mwendo pa zala zanu kapena kuyika pa phazi.
- Pitani pa dzanja. Obwera kumene amaloledwa kudalira zala za manja.
- Sungani miyendo yoyenera.
- Chifuwa chikukankha.
- Onani, ndikukoka kutsogolo kwa thupi.
- Pumulani minofu yomwe yatulutsidwa.
10. Utanasana
Utanasan, kapena "kapena" wotambalala, "- wina wa mobwerezabwereza pos.
- Pamwamba mwendo wakuthwa, ikani kumanja.
- Kukweza.
- Phazi lowongoka ngati zingatheke.
- Zala (kapena, ngati zikhala, ma alms) amakhala pansi.
- Ngati simuli katswiri kapena mukusowa mamba, pindani pansi kapena kunyamula miyendo ndi manja anu.
- Sungani kumbuyo kwanu.
- Minofu ya minofu imakhala yovuta ndipo imatambasuka.
11. Hasta Utananana
Hasta Utanasana amabwereza.
- Ndikupumira kwambiri, ndikuwuka bwino, kumverera momwe vertebra iliyonse ikuwonekera mosiyanasiyana.
- Kwezani manja.
- Gawani manja anu m'lifupi mwake. Kanjedza anayang'anizana.
- Thupi lonse limakweza manja.
- Mu mtundu wovuta, mutha kupanga chosokoneza mu thoracic msana ndikubweza mutu wanu. Chonde dziwani kuti novice sakulimbikitsidwa kuti musinthe. Ngati mungaganize kukwaniritsa, chitani moyang'aniridwa ndi mphunzitsiyo.
12. Prankanana
Pramanasana - Izi zimayambitsa kuzungulira ndipo zikupuma.
- Chepetsa manja anu.
- Pindani m'makonzedwe apa moni "Namaste": ma lalms pamodzi, zikuluzikulu zakukhosi kwa chifuwa.
- Nthabwala phazi limodzi.
- Zala zamiyendo zimawongola ndikusindikiza pansi.
- Makushkoy chimba.
- Mapewa akuwonjezeka kumbuyo ndi pansi.
- Tambasulani msana kuchokera pamwamba pa bongo.