Suryya Namaskar ke karolo e tloaelehileng ea boikoetliso ho yoga, e fetoletsoeng ho tsoa sanskrit e bolela ". E ka bitsoa letšoao: boema-fofane Delak durip ona ho na le asan ea sehlooho sena.
Re "itšoarang" re thehile litaelo tse qaqileng bakeng sa ba batlang ho ithuta Suryya Namsar. E ipapisitse le boiphihlelo ba sengoli. Tlhokomeliso: Pele u ikoetlisa Haeba nakong ea litlelase u ile ua ikutloa u le manyala kapa malala a mang, emisa tloaelo eo.
Glosare
- Yoga - mekhoa ea 'mele le ea kelello e simolohang moetlong oa India ea khale. Mokhatlong oa sejoale-joale, yoga e tsebahala haholo e le sistimi ea boikoetliso, eo ka linako tse ling e leng teng mekhoa ea phefumoloho, le ho nahanisisa ka phomolo kapa ho thuisa.
- Pele, qalong lentsoe lena le ile la tšoaea boemo bakeng sa ho thuisa ka seotsoa ho lula fatše, empa joale ho bitsoa mang kapa mang hore mang kapa mang a bitsoa mang kapa mang ea nahanang hore motho a itloaetsa nakong ea thuto ea yoga.
- Trinayama ke tloaelo ea taolo ea phefumoloho ho yoga, e etselitsoeng ho laola matla (Prana). Mekhoa e mengata, ho phefumoloha ho hlekefetsoa le ho bolaoa hoa Asan. Ka linako tse ling ke mekhoa e ikemetseng.
Surya Namaskar
Suryya Namaskar - Phetoho ea 12 Asan, eo ho qala ho e sebelisa. Ka lehlakoreng le fapaneng, yoga Asana Anna e ka fetoha. Ho latela likolo tse ling tsa yoga, surya Namaskar e tsosa mahlakore a letsatsi. Ka linako tse ling ho bolaoa ho tsamaea le ho bina mantras a itseng. Ka tloaelo, palo ea ho pheta-pheta e qala ka 2-3, e e eketseha ho 12 ebe e eketsa palo ea batho ba tsamaeang ka maoto ke 108.
1. Pranamatsa
Pranamana - Pose ea rapelang. O qala le ho qeta nako e telele ea ho ba thata tsa Namaskar. Nakong ea Pranamana, o ka fufuleloa haholo le haeba o etsa li-lap tsa "litumeliso tse 'maloa" feela.
- Ema letsatsi, haeba ho khonahala.
- Fokotsa matsoho a hau ka boitšisinyo ba "namaste" (e bolelang "e iname"): PERMND, e ama bohareng ba sefuba.
- Mene ea maoto hammoho.
- Menoana ea maoto e otlolohile ebe o tobetsa fatše.
- Hula ka thata.
- Mahetla a holisa morao le tlase.
- Ka kelellong e otlolla lesapo la mokokotlo ho tloha ka holim'a mohatla.
2. Hastatana
Hastasan - Lentsoe "Hasty le fetoletsoe ho tloha Sannskrit le bolela" letsoho "-" Uttan "- Otlolla". Setokelo se atiloe le ho tlala ka thabo, ho senoloa lefapha la sefuba.
- Li-palms li koetsoe ho Namaste.
- Ka phefumoloho e tebileng phahamisa matsoho ka kotloloho.
- Arola matsoho a hau ka bophara ba mahetla. Lits'oants'o tsa sefahleho.
- Mmele ohle o hula matsoho.
- Sebokeng se rarahaneng, o ka etsa hore ho be le kahlolo e thata lesapo la mokokotlo oa thoracic 'me u khutlise hlooho. Ka kopo elelloa hore novice ha e khothalletsoe ho etsa ho senyeha. Haeba u nka qeto ea ho e phetha, e etse tlasa taolo ea mokoetlisi.
3. Utanasana
Utanasana o fetoleloa ho tloha Sanskrit "Pole e otlolohileng". Morero oa sena Asana o lokela ho otlolla lesapo la mokokotlo le mesifa e ka morao ea lihlahla.
- Ho Exhale le eena e hlahisitsoe, etsa hore u behelle pele. Se ke oa etsa metsamao e bohale.
- Leka ho ama fatshe ka matsoho a hau.
- Haeba ha u setsebi kapa u haelloa ke matšoao a hau, a khumama hanyane kapa a tšoara maoto ka matsoho.
- Boloka mokokotlo oa hau hantle.
- Maoto a mesifa a lokela ho ba tsitsipano mme a otlolohile.
4. Ashva Santochnasanasana
Ashva Santochnasa - Rider Pose. Morero ke ho senola manonyeletso a seli. Taba ea pele, e etsoa ka leoto le letona, ha ho pheta-pheta, liphetoho tse thata tsa maoto ka ho le letšehali.
- Lebelo le phefumoloho e felletseng ka leoto le letšehali.
- Leoto le letona le nka nako e ka khonang.
- U ka beha leoto menoaneng ea hau kapa u apare leoto.
- Tsamaea ka palema. Ba sa tsoa fihla ba lumelloa ho itšetleha ka menoana ea matsoho.
- Boloka maoto a leqele a khumama pakeng tsa matsoho a hau.
- Sefuba se sutumelletsa pele.
- Bona, ho hula ka pele ho mmele.
- Phuthatsa mesifa e huleloang.
5. Plake
Cumbusana, kapa ke thoho ea mapolanka, ha e fumanoe lipakeng tsohle tse fapaneng tsa mohala-kholo, empa, ka mohlala, sebopeho sa boaho ea nako ea ho its'etsa. Ana o matlafatsa matsoho a hae, matsohong a hae, letheka, tobetsa ea mesifa, letheka.
- Lialm li jella ka rug, matsoho a otloloha.
- Ho putlama, tlosa leoto le letšehali.
- Maoto ka bobeli a beha menoana ea hau ka har'a pelvis.
- Tšela mesifa ea khatiso le li-buttocks.
- Li-heel li tsamaisa ka kotloloho, le setsi sa sefuba se le tseleng.
- Shebella hore raine ha e chese, 'mele o lula o otlolohile.
6. ashtanga nmasaskara
Ashtanga Namoskar ke "ho rapela likarolo tse robeli tsa 'mele."
- Ha a lieha ho phefumoloha, khumama matsoho a hau marabeng, joalo ka ha ho tobetsa, hlokomela: Maqhubu a le sebakeng, a se ke a phaellana.
- Tiisa maoto a hau mangoleng.
- Rock Back.
- Phahamisa li-buttocks.
- Lekola molala, u tlole hlooho ea hau pele.
- Theola gorso ho ea fatše.
- Ho ama fatše ka matsoele, mangole le chin. Kahoo, o tla ts'epa lintlha tse robeli: menoana ea maoto ka bobeli, sefuba, sefuba, chin, lihlahla ka bobeli.
- Copchik ho fihlela.
7. Urdhva Mukha Svasasan
Urdhva Mukha Svandana - "muzzle ea ntja". Morero oa sena Asana o tla otlolla bokapele ba 'mele ka hohle kamoo ho ka khonehang.
- Ho tloha lipelong tsa Ashtanga Namoskar, ka phefumoloho, ka kopo ikopanye le matsoho le ho sebeletsa 'mele ho ea pele.
- Mapa a hira hanyane ka hanyane ebe o tšoara boemong boo.
- Hlooho e khutlele hantle.
- Khutlela morao.
- Ikhethere ka matsoho a hao, itšetleha ka mesifa ea matsoho, e nkile boima ba 'mele, boima ba' mele le matsoho.
8. ahoho mukha mukha mukha masin
Hofho Mukha mukha shvanasan - "muzen muzzle tlase". Asana, ho tšoana le ntja e khelohileng, ea tsoang mona le lebitsong la eona.
- Ho tloha Urdhva Mukha Schwanasananananananananannasananananananavananavananavananavananavanananananatananatan Liatla le li-stops ha li tsamaee.
- Matsoho a otloloha.
- Maoto a otlolohileng.
- Phepelo ea taetse.
- Supa ntlha ea tlase.
- Matsoho a theoha ka maoto.
- Tiisa mangole a hau.
- Leka ho beha lirethe fatše.
- Copchik ho fihlela.
- Sefuba se hula ka maoto.
9. Ashva Santochnasanasanasana
Ashva Santochnasan e phetoa. Se ke oa lebala hore Asana o etsoa pele ka leoto le letona, ha ho pheta-pheta, liphetoho tse tsamaeang ka maoto ka ho le letšehali.
- Ka phefumoloho ea Hofi Mukha Svandana, mohato ka maoto a ka letsohong le letona e le hore ho emisa ho pakeng tsa liatla.
- Leoto le letšehali le lula ka morao.
- U ka beha leoto menoaneng ea hau kapa u apare leoto.
- Tsamaea ka palema. Ba sa tsoa fihla ba lumelloa ho itšetleha ka menoana ea matsoho.
- Boloka leoto le letona le koetse.
- Sefuba se sutumelletsa pele.
- Bona, ho hula ka pele ho mmele.
- Phuthatsa mesifa e huleloang.
10. Utatanana
Utanasan, kapa "e otlolohile litholoana," - e 'ngoe ea maikutlo a phelisang.
- Leoto le letšehali la leqeleng, le kene ka ho le letona.
- Phepelo ea taetse.
- Leoto le otlolohile haeba ho khonahala.
- Menoana (kapa, haeba e fetoha, liatla) lula fatše.
- Haeba ha u setsebi kapa u haelloa ke matšoao a hau, a khumama hanyane kapa a tšoara maoto ka matsoho.
- Boloka mokokotlo oa hau hantle.
- Maoto a mesifa a tsitsipane le ho otloloha.
11. Hastatana
Hastatana Utanatana.
- Ka phefumoloho e tebileng, e phahama ka thata, ho utloa hore na ho na le litšoantšo tse ling tse fokang ka mokhoa o fapaneng.
- Phahamisa matsoho.
- Arola matsoho a hau ka bophara ba mahetla. Lits'oants'o tsa sefahleho.
- Mmele ohle o hula matsoho.
- Sebokeng se rarahaneng, o ka etsa hore ho be le kahlolo e thata lesapo la mokokotlo oa thoracic 'me u khutlise hlooho. Ka kopo elelloa hore novice ha e khothalletsoe ho etsa ho senyeha. Haeba u nka qeto ea ho e phetha, e etse tlasa taolo ea mokoetlisi.
12. Penamana
Pranamana - boemo bona bo ile ba qala ho potoloha ebe joale boa bo phethe.
- Theola matsoho.
- Le mene ka ketso ea litumeliso "namaste": liahelo hammoho, li-pumbs li ama bohareng ba sefuba.
- Mene ea maoto hammoho.
- Menoana ea maoto e otlolohile ebe o tobetsa fatše.
- Hula ka thata.
- Mahetla a holisa morao le tlase.
- Ka kelellong e otlolla lesapo la mokokotlo ho tloha ka holim'a mohatla.