Surya Namaskar ni imyitozo isanzwe muri yoga, yahinduwe kuva Sanskrit bisobanura "Kuramutsa izuba". Irashobora rwose kwitwa ikimenyetso: Ku kibuga cya Delhi Hariho no gushushanya byerekana Aziya 12 yiyi myitozo.
Twebwe "dufata kandi dukore" byashizeho amabwiriza arambuye kubashaka kwiga uburyo bwo gukora suryya Namaskar. Ishingiye ku bunararibonye bw'umwanditsi. Icyitonderwa: Mbere yo Kwitoza Yoga, harimo na Surya Namaskar, baza muganga wawe, nkuko hari ibitumbuza gukora iki kibazo. Niba mugihe cyamasomo wabyumvise urwana cyangwa ubundi buryo, hagarika imyitozo.
Inkoranyamagambo
- Yoga - Ibikorwa byumubiri, ubwenge nibihinduka biva mubikorwa byumuryango wa kera. Muri societe ya none, yoga irazwi cyane nka sisitemu yimyitozo, rimwe na rimwe iherekejwe nubuhumekero, kandi irangirana no kuruhuka muri Shavasan cyangwa Gutekereza.
- Asana - Mu ikubitiro, iri jambo ryaranze igihagararo cyo gutekereza kwinshi, ariko ubu byitwa umuntu wese wohereza ko umuntu afata imyitozo yoga.
- Pranayama ni imyitozo yo kugenzura ibihumekero muri yoga, igamije gucunga ingufu zingenzi (Prana). Mubikorwa byinshi, guhumeka bihujwe no kurangiza Asan. Rimwe na rimwe, ni uburyo bwigenga.
Surya namaskar
Surya Namaskar - urujya n'uruza rwa 12 Asan, aho yoga umuganga usanzwe utangira. Mu byerekezo bitandukanye, Yoga Asana irashobora guhinduka. Nk'uko amashuri amwe ya yoga, Surya Namaskar akangura impande zombi z'umuntu. Rimwe na rimwe, irangizwa riherekejwe no kuririmba mantra. Mubisanzwe, umubare wo gusubiramo utangirana na 2-3, byiyongera kuri 12 hanyuma nyinshi 12. Umubare ntarengwa winkingi ni 108.
1. Pranamasana
Pranamasana - Pose isenga. Atangira kandi arangiza uruganda rwa Surya Namaskar. Mugihe cya Pranamasana, urashobora guhumeka neza no guhumeka, kandi niba ukora ibice byinshi bya "Ndabaramukije izuba", hanyuma ushyiremo.
- Haguruka ku zuba, niba bishoboka.
- Funga amaboko mu kimenyetso cyo gusuhuza cya "Namaste" (bisobanura "kunakira"): Palm hamwe, igikumwe gikoraho hagati yigituza.
- Urwenya hamwe.
- Intoki zamazi zigororotse hanyuma ukande hasi.
- Makushkoy gukurura neza.
- Ibitugu byagutse inyuma no hepfo.
- Kurambura mu mutwe umugongo kuva hejuru ya garizone.
2. Hasta Utanasana
Hasta Utanasan - Ijambo "Hasty" ryahinduwe riva muri Sanskrit risobanura "ukuboko", "Utthan" - "urambuye". Umubiri urambuye kandi wuzuye ubwinshi, ishami ry'igituza rigaragazwa.
- Imikindo ifunze muri Namaste.
- Umwuka wimbitse uzamura amaboko agororotse.
- Mugabanye amaboko ku mugari w'ibitugu. Imikindo ifatana.
- Umubiri wose ukuramo amaboko.
- Muri verisiyo igoye, urashobora guhindura umugongo wa thoracic hanyuma ufate umutwe. Nyamuneka menya ko novice idasabwa gukora deplection. Niba uhisemo kubisohoza, kora uyobowe numutoza.
3. Utanasana
Utanasana yahinduye kuva Sanskrit bisobanura "pose irambuye". Intego yiyi Anana nukurambura umugongo hamwe n'imitsi yinyuma yibibero.
- Kunyara hamwe nahagurutse, kora imbere. Ntugakore ingendo zikarishye.
- Gerageza gukora hasi n'amaboko yawe.
- Niba utari umunyamwuga cyangwa ukabura ibimenyetso birambuye, wunamye buhoro buhoro cyangwa ufate amaguru n'amaboko yawe.
- Komeza umugongo neza.
- Imitsi yamaguru igomba kuba igoye kandi irambuye.
4. Ashva santochnasana
Ashva Santochnasana - rider pose. Intego ni ugutangaza ingingo yibibeho. Ubwa mbere, bikozwe hamwe nikirenge cyiburyo, mugihe gusubiramo, ibirenge bihinduka ibumoso.
- Umuvuduko hamwe numwuka wuzuye ukuguru kw'ibumoso.
- Ukuguru kw'iburyo gufata kure hashoboka inyuma.
- Urashobora gushira ukuguru ku ntoki zawe cyangwa ushireho ikirenge.
- Genda ku kiganza. Abashya bemerewe kwishingikiriza ku ntoki z'amaboko.
- Komeza amaguru yibumoso yunamye hagati yamaboko yawe.
- Igituza gisunika imbere.
- Reba, ukurura imbere yumubiri.
- Humura imitsi ikururwa.
5. Terack
Cumbhasana, cyangwa ifoto ya paniki, ntabwo iboneka mubihinduka byose byikigo, ariko, kurugero, mu bigize ibishushanyo ku kibuga cy'indege cya Delhi ni. Iyi Asana ishimangira amaboko, aya maboko, umugongo, ibizamini by'imitsi, ikibuno.
- Amaboko arya mu gitambaro, amaboko agororotse.
- Ku cyumba, kura ukuguru kw'ibumoso inyuma.
- Amaguru yombi yambaye intoki ku bugari bwa pelvis.
- Kungura imitsi y'ibitangazamakuru n'ibibuno.
- Inkweto zinyura inyuma, kandi hagati yigituza imbere.
- Reba ko Loin atatwitse kandi umubiri ukomeza kubayobora.
6. Ashtanga Namaskara
Ashtanga Namaskar "asenga ibice umunani byumubiri."
- Ku mwuka ukekeranya, wunamye amaboko yawe mu nkokora, nko gukanda, kora: elbows iherereye kumpande.
- Funga amaguru yawe mu mavi.
- Inyuma.
- Kuzamura ikibuno.
- Reba ijosi, inzinga imbere.
- Munsi ya torso hasi.
- Kora hasi n'amabere, amavi na chin. Rero, uzashingikiriza ku ngingo umunani: intoki z'amaguru yombi, amavi yombi, igituza, umucupa, imikindo yombi.
- Kopchik gukurura.
7. URDhva Mukha Svanasan
Urdhva Mukha Svanasana - "imbwa yimbwa hejuru". Intego yiyi Anana ni ugukuraho imbere yumubiri bishoboka.
- Uhereye ku mapadiri ya Ashtanga Namaskar, hamwe n'umwuka, nyamuneka hamagara amaboko yawe kandi ukorere umubiri imbere.
- Ikibuno kiratagira hasi hanyuma ufate muri uwo mwanya.
- Umutwe neza inyuma.
- Garuka inyuma.
- Ikureho amaboko yawe hejuru, wishingikirize kumitsi yamaboko, utwikirije uburemere bwumubiri nabyo.
8. Ahoho Mukha Shvanasan
Hofo Mukha Shvasan - "imbwa yimbwa hasi". Asana, bisa n'imbwa ifata, kuva hano n'izina ryayo.
- Kuva Urdhva Mukha Schwanasana ku nkomberwa, uzamuke muri pose "imbwa yimbwa hasi". Imikindo irahagarara ntabwo yimuka.
- Amaboko agororotse.
- Amaguru agororotse.
- Guterura.
- Ingingo.
- Amaboko akurura ibirenge byawe.
- Komera amavi.
- Gerageza gushyira inkweto hasi.
- Kopchik gukurura.
- Igituza gikurura ibirenge.
9. Ashva Santochnasana
Ashva Santochnasan asubirwamo. Ntiwibagirwe ko Anana akorwa ukoresheje ikirenge cyiburyo, mugihe gusubiramo, ibirenge bihinduka ibumoso.
- Umwuka wa Hofo Mukha Svanasana, ndwaka iburyo-iburyo bwe kugirango hahagarare iri hagati yintoki.
- Ukuguru kw'ibumoso kuguma inyuma.
- Urashobora gushira ukuguru ku ntoki zawe cyangwa ushireho ikirenge.
- Genda ku kiganza. Abashya bemerewe kwishingikiriza ku ntoki z'amaboko.
- Komeza ukuguru kwiburyo.
- Igituza gisunika imbere.
- Reba, ukurura imbere yumubiri.
- Humura imitsi ikururwa.
10. Utanasana
Utanasan, cyangwa "pose irambuye," - indi ya pos pos.
- Kuri elehale ukuguru kw'ibumoso, shyira iburyo.
- Guterura.
- Ikirenge gagororotse niba bishoboka.
- Intoki (cyangwa, niba zihindutse, imikindo) iguma hasi.
- Niba utari umunyamwuga cyangwa ukabura ibimenyetso birambuye, wunamye buhoro buhoro cyangwa ufate amaguru n'amaboko yawe.
- Komeza umugongo neza.
- Amaguru yimitsi arahebye kandi arambura.
11. Hasta Utanasana
Hasta Utanana asubiramo.
- Umwuka wimbitse, uzamuke neza, ubyumve uko buri vertebra azunguruka.
- Kuzamura amaboko.
- Mugabanye amaboko ku mugari w'ibitugu. Imikindo ifatana.
- Umubiri wose ukuramo amaboko.
- Muri verisiyo igoye, urashobora guhindura umugongo wa thoracic hanyuma ufate umutwe. Nyamuneka menya ko novice idasabwa gukora deplection. Niba uhisemo kubisohoza, kora uyobowe numutoza.
12. Pranamasana
Pranamasana - iyi nyuguti yatangiye ukwezi noneho irangira.
- Hashyire amaboko.
- Kuzibisa mu kimenyetso cyo gusuhuza "Namaste": Amasano hamwe, igikumwe ukoraho hagati yigituza.
- Urwenya hamwe.
- Intoki zamazi zigororotse hanyuma ukande hasi.
- Makushkoy gukurura neza.
- Ibitugu byagutse inyuma no hepfo.
- Kurambura mu mutwe umugongo kuva hejuru ya garizone.