Suryya Namaskar iSeti yakajairika yekurovedza muviri muYoga, iyo yakashandurwa kubva kuSanskrit inoreva "kukwazisa zuva". Inogona kunyatsodaidzwa kuti chiratidzo: Pairport delhi iripo kunyange chiratidzo chinoratidza iyo huru 12 Asan yeiyi tsika.
Isu pa "tora uye 'tiite" kugadzira zvakadzama mirayiridzo kune avo vanoda kudzidza maitiro ekuita Suryya Namaskar. Izvo zvinoenderana nechiitiko chemunyori. PAKUTI: Usati waita Yoga, kusanganisira Surya Namaskar, bvunza chiremba wako, sezvo paine kukanganisa kuti uite izvi zvakaoma. Kana panguva yemakirasi awakanzwa kuderera kana mamwe malaise, imbomira maitiro.
Glossary
- Yoga - zvemuviri, zviitiko zvepfungwa uye zvemweya zvinobva mutsika yeiyo yekare India. Munharaunda dzazvino, Yoga inonyanya kufarirwa segadziriro yekurovedza muviri, dzimwe nguva inofambidzana nemaitiro ekufeva, uye kupera nekuzorora muSharasan kana kufungisisa.
- ASANA - Pakutanga, izwi iri rakaratidza chimiro chekufungisisa, asi zvino zvinonzi chero munhu anomhanyisa kuti munhu anotora panguva ye yoga maitiro.
- Pranayama ndiyo tsika yekufema kutonga muYoga, chinangwa chekugadzirisa simba rakakosha (Prana). Muzviitiko zvakawanda, kufema kunosanganiswa nekuurawa kweAsan. Dzimwe nguva ndezvemukati mazvimiririra maitiro.
Surya Namaskar
Suryya Namaskar - yakaoma ye12 Asan, kubva kune iyo yoga planitioner inowanzo tanga. Mune nzira dzakasiyana, Yoga Asana inogona kuchinja. Maererano nezvimwe zvikoro zveYoga, Surya Namaskar anomutsa matunhu emunhu. Dzimwe nguva kuurayiwa kunoperekedzwa nekuimba mamwe mantras. Kazhinji, nhamba yekudzokorora inotanga ne 2-3, inowedzera kusvika gumi nemaviri uye yakawanda yakawanda 12. Nhamba yepamusoro yedenderedzwa ndeye 108.
1. pramasana
Paramasana - Pose achinamata. Anotanga uye anopedzisa kuoma kweSurya Namaskar. Munguva yePramasana, unogona kutora mweya wakadzika uye exhale, uye kana iwe ukaita mapepa akati wandei e "kukwazisa kwezuva", wozobuda.
- Mira kuzuva, kana zvichibvira.
- Peta maoko ako mukukwazisa kwe "Namaste" (zvinoreva kuti "Dot Ut"): Plal pamwe chete, zvigunwe zvinobata pakati pechipfuva.
- Tsoka tsoka pamwe chete.
- Zvigunwe zvetsoka zvakananga uye pinda pasi.
- Makushkoy Dhonza zvakanyanyisa kumusoro.
- Mapfudzi anowedzera kumashure uye pasi.
- Pfungwa inotambanudza musana kubva kumusoro kweiyo muswe.
2. Kurumidza utanasana
Kurumidza Utanasan - Izwi rekuti "Izwi rekuti" rakashandurwa kubva kuSanskrit rinoreva "ruoko", "Uttani" - "akatambanudzwa". Muviri wakatambanudzwa uye uzere nekufara, dhipatimendi rechipfuva rinoratidzwa.
- Zvanza zvakavharwa muNamaste.
- Nemweya wakadzika wakasimudza ruoko rwakananga kumusoro.
- Govanisa maoko ako paupamhi hwemapfudzi. Manonono zviso.
- Muviri wese unosimudza maoko.
- Mune shanduro yakaoma, iwe unogona kuita deflection muToracic musana uye tora musoro wako kumashure. Ndokumbira utarise kuti novice haina kukurudzirwa kuita deflection. Kana iwe ukafunga kuizadzisa, zviite pasi pekutarisirwa kwemurairidzi.
3. utanasana
Utanasana wakashandurwa kubva kuSanskrit zvinoreva "yakatambanudzwa". Chinangwa cheiyi asana kutambanudza musana uye tsandanyama dzekunze dzezvidya.
- Pamusoro peExhale naimutswa, ita chirahwe pamberi. Usaita mafambiro akapinza.
- Edza kubata pasi nemaoko ako.
- Kana iwe usiri nyanzvi kana iwe unoshaya mavara anotambanudza, zvishoma pfugama mabvi ako kana kubata makumbo nemaoko ako.
- Chengetedza yako mushe.
- Makumbo makumbo anofanirwa kuve akaenzana uye akatambanudzwa.
4. Ashva Santochnasana
Ashva Santochnasana - Rider Pose. Chinangwa ndechekuburitsa majoini. Kutanga, inoitwa nerutsoka rwerudyi, kana zvichidzokorora, tsoka dzakaomarara kusvika kuruboshwe.
- Kumhanya nekufemerwa kwakazara pagumbo rekuruboshwe.
- Gumbo rorudyi rinotora sekuti rinogona kuitika kumashure.
- Iwe unogona kuisa gumbo paminwe yako kana kuisa pamusoro pekusimuka kwetsoka.
- Enda muchanza. Vatsva vanobvumidzwa kuvimba neminwe yemaoko.
- Ramba wakamira makumbo akakotama pakati pemaoko ako.
- Chipfuva chinosundira kumberi.
- ONA, kudhonza kumberi kwemuviri.
- Zorora tsandanyama dzinoburitswa kunze.
5. Planck
Cumbhasana, kana kuti iyo pure yePuranga, haina kuwanikwa mumisiyano yose yeiyo yakaoma, asi, semuenzaniso, mune yekuumbwa kwehunyanzvi kuDelhi Airport ndiyo. Aana iyi inosimbisa maoko ake, mawoko, musana, kudzvanywa kwemhasuru, chiuno.
- Mahombekombe anodya mune rug, maoko akatwasuka.
- Pamunhu, bvisa gumbo rekuruboshwe kumashure.
- Makumbo ese ari maviri akaisa paminwe yako pane pelvis upamhi.
- Svina tsandanyama dzemapepa uye matombo.
- Chitsitsinho chirayiridzo, uye pakati pechipfuva mberi.
- Tarisa uone kuti chiuno chisingatsva uye muviri unoramba wakananga.
6. Ashanga Namaskara
Ashanga Namaskar iri "kunamata zvikamu zvisere zvemuviri."
- Pamhepo inononoka, pfugama maoko ako mumakomba, senge painenge ichimanikidza, ziviso: Iwo maElbows ari mumuviri, uye asina kupindirwa kumativi.
- Sunga makumbo ako mumabvi.
- Dombo kumashure.
- Simudza mabwe.
- Tarisa mutsipa, nyota musoro wako mberi.
- Dzikisa torso pasi.
- Bata pasi nemazamu, mabvi uye chin. Nekudaro, iwe uchavimba nemasere mapoinzi: zvigunwe zvemakumbo ese maviri, mabvi mabvi, chest, chin, matenga ese.
- Copchik dhonza kumusoro.
7. urdhva Mukha Svanasan
Urdhva Mukha Svanasana - "imbwa szzle kumusoro". Chinangwa cheiyi asana kutambanudza chimiro chepamberi chemuviri zvakanyanya sezvazvinogona.
- Kubva pamatanho eAshtanga Namaskar, aine mweya, ndapota taura nemaoko ako uye ushumire muviri pamberi.
- Chiuno zvishoma zvishoma kubvarura pasi uye kubata munzvimbo iyoyo.
- Musoro wakasununguka mushe.
- Dzoka kumashure.
- Zviputire nemaoko ako kumusoro, vimba nemhasuru emaoko, vakatakura huremu hwemuviri pamaoko.
8. ahoho Mukha shvanasan
Hofho Mukha Shvanasan - "imbwa muzzle pasi". Asana, akafanana nembwa, kubva pano nezita rayo.
- Kubva kuUrdhva Mukha Mukwanasana pane exhale, kukwira muPose "imbwa muzzle pasi". Zvanza uye kumira haufambi.
- Maoko akatwasuka.
- Makumbo akasimuka.
- Tase kusimudza.
- Point point pasi.
- Maoko kudhonza tsoka dzako.
- Simbisa mabvi ako.
- Edza kuisa zvitsitsinho pasi.
- Copchik dhonza kumusoro.
- Chest dhonza kumakumbo.
9. Ashva Santochnasana
Ashva Santochnasan inodzokororwa. Usakanganwa kuti Asana anotanga kuitwa nerutsoka rwerudyi, kana uchidzokorora, tsoka dzakaoma kusvika kuruboshwe.
- Ndiine mweya weHofho Mukha Svanasana, nhanho nekurudyi-makumbo kumberi kuti kumira kuri pakati pezvimanikidzwa.
- Gumbo rekuruboshwe rinoramba riri kumashure.
- Iwe unogona kuisa gumbo paminwe yako kana kuisa pamusoro pekusimuka kwetsoka.
- Enda muchanza. Vatsva vanobvumidzwa kuvimba neminwe yemaoko.
- Chengetedza gumbo rekurudyi rakakotama.
- Chipfuva chinosundira mberi.
- ONA, kudhonza kumberi kwemuviri.
- Zorora tsandanyama dzinoburitswa kunze.
10. Utanasana
Utanasan, kana kuti "yakatambanudzwa," - imwe yekudzokorora pos.
- Pamakumbo exhale kuruboshwe, isa kurudyi.
- Tase kusimudza.
- Tsoka yakatwasuka kana zvichibvira.
- Zvigunwe (kana, kana zvikaitika, zvikanda) zvinoramba zviri pasi.
- Kana iwe usiri nyanzvi kana iwe unoshaya mavara anotambanudza, zvishoma pfugama mabvi ako kana kubata makumbo nemaoko ako.
- Chengetedza yako mushe.
- Makumbo makumbo ane nguva uye akatambanudzwa.
11. Kurumidza utanasana
Kukurumidza utanasana kudzokorora.
- Nekufema kwakadzika, kusimuka kwazvo, kunzwa kuti vese vertebra iri kupenga neimwe nzira.
- Simudza maoko.
- Govanisa maoko ako paupamhi hwemapfudzi. Manonono zviso.
- Muviri wese unosimudza maoko.
- Mune shanduro yakaoma, iwe unogona kuita deflection muToracic musana uye tora musoro wako kumashure. Ndokumbira utarise kuti novice haina kukurudzirwa kuita deflection. Kana iwe ukafunga kuizadzisa, zviite pasi pekutarisirwa kwemurairidzi.
12. Pramasana
Paramasana - Iyi positi yakatanga kutenderera uye zvino yapedza.
- Dzikisa maoko ako.
- Peta neyekukwazisa chibvumirano "Namaste": Peji pamwe chete, zvigunwe zvinobata pakati pechipfuva.
- Tsoka tsoka pamwe chete.
- Zvigunwe zvetsoka zvakananga uye pinda pasi.
- Makushkoy Dhonza zvakanyanyisa kumusoro.
- Mapfudzi anowedzera kumashure uye pasi.
- Pfungwa inotambanudza musana kubva kumusoro kweiyo muswe.