I-Suryya Namaskar yiseti yemithambo eqhelekileyo kwi-yoga, eguqulela ukusuka eSanskrit kuthetha ukuthi "ukubulisa ilanga". Kungabizwa ngokuba luphawu: Kwisikhululo seenqwelomoya uDelhi kukho nesiphoso esibonisa i-12 Asan yolu qheliselo.
Thina "thatha kwaye senze" senze imiyalelo eneenkcukacha zabo bafuna ukufunda indlela yokwenza iSyya Namaskar. Isekwe kumava ombhali. Ingqwalaselo: Ngaphambi kokuba uziqhelisela i-yoga, kubandakanya iShurya Namaskar, dibana nodokotela wakho, njengoko kukho izinto ezinqabileyo ukwenza le ngxaki. Ukuba ngexesha leklasi oyiva isikizi okanye enye into eMalaise, yeka umsebenzi.
Iglosari
- I-Yoga - ngokwasemzimbeni, izinto ezenzeka ngokomoya nezokomoya ezivela kwinkcubeko yaseIndiya yamandulo. Kuluntu lwanamhlanje, i-yoga ithandwa kakhulu njengenkqubo yemithambo, enokuthi ihambe kunye nezenzo zokuphefumla, kwaye iphele ngokuphumla eshavasan okanye ekucamngca.
- UAsana- ekuqaleni, eli gama liphawula isimo sokucamngca, kodwa ngoku ibizwa ngokuba yiyo umntu ethatha umntu othathayo ngexesha lokuziqhelanisa neyoga.
- UPranayama ngumsebenzi wolawulo lokuphefumla kwi-yoga, ejolise kulawulo lwamandla (prana). Kwiisenzo ezininzi, ukuphefumla kuyadityaniswa kunye nokuphunyezwa kuka-Asan. Ngamanye amaxesha yizenzo ezizimeleyo.
Surya namkar
Suryya Namaskar - Ubunzima be-12 Asan, apho i-Yoga iqala khona. Kwindlela eyahlukileyo, i-yoga aana inokutshintsha. Ngokutsho kwezinye izikolo ze-yoga, uSuryda Namaskar ivukela amacala anelanga emntwini. Ngamanye amaxesha ukubulawa kuhamba kunye nokucula ii-mantras ezithile. Ngokwesiqhelo, inani lokuphindaphinda liqala nge-2-3, lisonyuka ukuya kwi-12 kwaye emva koko ininzi lezijikelezo yi-108.
1. pranamasana
Pranamasana - yi-Pose. Uqala kwaye ugqibezele ubunzima beSnkuna Namaskar. Ngexesha likaPranamana, unokuthatha umphefumlo onzulu kunye nokukhuphe, kwaye ukuba wenza iziqhulo eziliqela "lombuliso welanga", emva koko thane nje.
- Yima elangeni, ukuba kunokwenzeka.
- Songa izandla zakho kwi-"ye-Namaste" (ethi "ethe qelele"): i-Palm kunye, i-Palm kunye, izithupha zichukumisa embindini wesifuba.
- I-joad joad kunye.
- Iminwe yenyawo ilungelelanisa kwaye icinezele kumgangatho.
- Makusheshkoy watsala ngokungqongqo.
- Amagxa ayandise ngasemva nangaphantsi.
- Ngelishwa sengqondo yolula umqolo ukusuka phezulu kwi-cuilbone.
2. I-Dea Utanana
I-Dayatanatan - igama elithi "i-Dey" elivela kwi-Sanskrit lithetha "isandla", "UThathan" - "wolule". Umzimba wolulele kwaye ugcwele ukonwaba, isebe lesifuba liyatyhileka.
- I-Palms ivaliwe e-Namaste.
- Ukuphefumla okunzulu kuphakamisa izandla ezithe tye.
- Yahlulandla izandla zakho kububanzi bamagxa. I-Palm ebusweni bunye.
- Yonke imizimba enyuka izandla.
- Kwinguqulo enzima, unokwenza i-chacking kumqolo we-thoractic kwaye uthathe intloko yakho. Nceda uqaphele ukuba i-novice ayicetyiswa ukuba wenze isiseko. Ukuba uthatha isigqibo sokuzalisekisa, yenza oko phantsi kweliso lomqeqeshi.
3. Utanana
I-utsanana iguqulelwe ukusuka kwi-sanskrit kuthetha "i-pose ye-pose". Injongo yale anana kukolula umqolo kunye nemisipha esemva yamathanga.
- Ukukhupha i-Exhale ngephakanyisiwe, yenza phambili. Sukwenza intshukumo ebukhali.
- Zama ukuchukumisa umgangatho ngezandla zakho.
- Ukuba awuyongcali okanye unqongophele amanqaku, ugobe kancinci amadolo akho okanye ubambe imilenze ngezandla zakho.
- Gcina umqolo wakho kakuhle.
- Imilenze yemisipha kufuneka ixineke kwaye yolule.
4. I-AShva Santochnanana
I-Ashva Santochnasana-Rider Posse. Injongo kukubhengeza ukudibana kwe-hip. Okokuqala, yenziwa ngonyawo lwasekunene, xa ukuphindaphinda, inyawo le-fremple itshintsha ngasekhohlo.
- Isantya kunye nokuphefumla ngokupheleleyo kumlenze wasekhohlo.
- Umlenze wasekunene uthatha kude kusemva.
- Ungawubeka umlenze kwiminwe yakho okanye ubeke unyawo lonyawo.
- Qhubeka entendeni. Abafikayo bavunyelwe ukuba bathembele kwiminwe yezandla.
- Gcina imilenze yasekhohlo igobile phakathi kwezandla zakho.
- Isifuba sityhala phambili.
- Bona phezulu, ukutsala umphambili womzimba.
- Phumla izihlunu ezikhutshwe ngaphandle.
5. Hlamba
I-cumbishanana, okanye i-pose yeplanga, ayifumaneki kuzo zonke izinto ezinzima, kodwa, umzekelo, ekuqulunqweni kwesibhakabhaka kwi-Delhi Sport Airport isikhululo senqwelomoya. Le aana yomeleza izandla, ii-Wrists, umqolo, umxube wemisipha, hips.
- I-Palms itya kwi-rug, izandla zinciphise.
- Kwi-humding, susa umlenze wasekhohlo ubuyile.
- Zombini imilenze ibeka iminwe yakho kwimigangatho yobubanzi be-pelvis.
- Tsala imisipha yemithi yamaphephandaba kunye nee-buttocks.
- Izithende ngqo, kunye neziko lesifuba ngaphambili.
- Jonga ukuba i-loin ayitshisi kwaye umzimba uhlala ngqo.
6. I-Ashtanga Namaskara
I-Ashtanga Namaskar "inqula iinxalenye ezisibhozo zomzimba."
- Kulindelo oluphefumlayo, zigobe izandla zakho kwimingxunya, njengaxa ugxininisa, yenza ukuba: zenze ukuba kubekho: Ii-elbows zibekwe emzimbeni, kwaye azicaca emacaleni.
- Tywina imilenze yakho emadolweni.
- Ilitye emva.
- Phakamisa iibhutsi.
- Jonga intamo, ukugitywa intloko yakho phambili.
- Yehlisa i-torso kumgangatho.
- Chukumisa umgangatho ngamabele, amadolo kunye ne-chin. Ke, uya kuthembela kumanqaku asibhozo: iminwe yemilenze yomibini, omabini amadolo, isifuba, i-chin, zombini iintende.
- I-Copchik ikhuphe.
7. I-Urhva Muka Sukanasan
Urhva Mukha Svanasana - "Inja i-Louzle". Injongo yale anana kukolula umphezulu womzimba kangangoko unakho.
- Ukusuka kwii-ASHTAYA NaMaskar, ngomphefumlo, nceda unxibelelane neengalo zakho kwaye ukhonze umzimba phambili.
- I-hips inciphile kancinci phantsi kwaye ibambe isikhundla.
- Intloko intloko yentloko.
- Buyela umva.
- Zitsalele ngezandla zakho, zixhomekeke kwimisipha yezandla, zithwele ubunzima bomzimba nakwizandla.
8. U-Ahoho Mukhanasan
UHofho Mukhanasan - "Inja iphantsi". UAsana, efana nenja leyo ukuba i-sips, ukusuka apha kunye negama layo.
- Ukusuka e-Urdhva Muka Schwananana kwi-Exhale, khwela kwi-pose "inja iphantsi". I-Palms kunye nokuma akuhambi.
- Izandla ziqinile.
- Imilenze iphosakele.
- Tsalela ukuphakamisa.
- Inqaku lenqaku kumgangatho.
- Izandla zitsala ezinyaweni zakho.
- Qinisa amadolo akho.
- Zama ukubeka izithende phantsi.
- I-Copchik ikhuphe.
- Isifuba sitsalela iinyawo.
9. Ashva Santochnanana
I-Ashva Santochnasan iphindwayo. Ungalibali ukuba uAnana uqale kuqala ngonyawo lwasekunene, xa ukuphindaphinda, utshintsho olunobungangamsha lusiya ngasekhohlo.
- Ngokuphefumla kukaHofho Mukasanana, inyathelo ngelungelo lokuya phambili ukuze indawo yokuma phakathi kweentende.
- Umlenze wasekhohlo uhlala umva.
- Ungawubeka umlenze kwiminwe yakho okanye ubeke unyawo lonyawo.
- Qhubeka entendeni. Abafikayo bavunyelwe ukuba bathembele kwiminwe yezandla.
- Gcina umlenze wasekunene ugobile.
- Isifuba sityhala phambili.
- Bona phezulu, ukutsala umphambili womzimba.
- Phumla izihlunu ezikhutshwe ngaphandle.
10. Utananana
I-Utanasan, okanye "i-pose eyoluliweyo," - enye yeposti ephindayo.
- Kwi-Exhale umlenze oshiyekileyo, bebeka ngasekunene.
- Tsalela ukuphakamisa.
- Unyawo luyenziwe ukuba kunokwenzeka.
- Iminwe (okanye, ukuba iyavela, iipels) zihlala phantsi.
- Ukuba awuyongcali okanye unqongophele amanqaku, ugobe kancinci amadolo akho okanye ubambe imilenze ngezandla zakho.
- Gcina umqolo wakho kakuhle.
- Imilenze yemisipha ixinekile kwaye yolulekile.
11. UHada Utanana
I-Dana Utanana ephindaphindayo.
- Ngomoya onzulu, vuka kakuhle, uvakale ukuba yonke i-vertebra ijikeleza ngendlela enye.
- Phakamisa izandla.
- Yahlulandla izandla zakho kububanzi bamagxa. I-Palm ebusweni bunye.
- Yonke imizimba enyuka izandla.
- Kwinguqulo enzima, unokwenza i-chacking kumqolo we-thoractic kwaye uthathe intloko yakho. Nceda uqaphele ukuba i-novice ayicetyiswa ukuba wenze isiseko. Ukuba uthatha isigqibo sokuzalisekisa, yenza oko phantsi kweliso lomqeqeshi.
12. UPranamasana
I-Pranamasana - le pure iqale umjikelo kwaye ngoku uyigqibile.
- Hlamba izandla zakho.
- Songa umbuliso "I-Namaste": I-Palms kunye, i-thumbbs ichukumisa embindini wesifuba.
- I-joad joad kunye.
- Iminwe yenyawo ilungelelanisa kwaye icinezele kumgangatho.
- Makusheshkoy watsala ngokungqongqo.
- Amagxa ayandise ngasemva nangaphantsi.
- Ngelishwa sengqondo yolula umqolo ukusuka phezulu kwi-cuilbone.