USusyya Namaskar isethi ejwayelekile yokuzivocavoca e-Yoga, eyayihunyushelwa eSanskrit isho "ukubingelela iLanga". Kungabizwa ngokuthi uphawu: esikhumulweni sezindiza i-Delhi kukhona ngisho nesibazi esibonisa i-ASAN ayi-12 eyinhloko yalo mkhuba.
We "Thatha futhi sikwenze" sidale imiyalo enemininingwane yalabo abafuna ukufunda ukwenza uSurryya Namaskar. Kususelwa kokuhlangenwe nakho komlobi. QAPHELA: Ngaphambi kokwenza i-yoga, kufaka phakathi uSurya Namaskar, thintana nodokotela wakho, ngoba kukhona okuphambene nokwenziwa kokwenza le nkimbinkimbi. Uma ngesikhathi samakilasi wenza isiyezi noma enye i-malaise, umise umkhuba.
Pakanya
- I-Yoga - Imikhuba Engokomzimba, Engokwengqondo nengokomoya Eqhamuka emasikweni aseNdiya yasendulo. Emphakathini wanamuhla, i-yoga ithandwa kakhulu njengohlelo lokuzivocavoca, kwesinye isikhathi oluhambisana nemikhuba yokuphefumula, nokuphela kokuphumula eShavasan noma ukuzindla.
- Ngokuqala, leli gama limake indawo yokuzindla yokuhlala phansi, kepha manje ibizwa ngokuthi noma ngubani ubeka umuntu athatha ngesikhathi sokuzijwayeza.
- I-Pranayama ngumkhuba wokulawulwa kokuphefumula e-Yoga, okuhloswe ngayo ukuphatha amandla abalulekile (Prana). Emikhubelelweni eminingi, ukuphefumula kuvumelaniswa nokwenza kuka-Asan. Kwesinye isikhathi kuyizenzo ezizimele.
USurya Namaskar
USutyya Namaskar - Isakhiwo esingu-12 ASAN, lapho i-Yoga Practitioner iqala khona. Ngezindlela ezihlukile, i-yoga asana ingashintsha. Ngokwezinye izikole ze-yoga, uSurya Namaskar uvusa izinhlangothi zelanga zomuntu. Kwesinye isikhathi ukubulawa kuhambisana nokucula ama-mantras athile. Imvamisa, inani lokuphindaphinda liqala ngo-2-3, likhuphuka libe ngu-12 bese kuthi-ke inani eliphakeme lemibuthano lingu-108.
1. Pranamasana
Pranamasana - Pose ethandaza. Uyaqala futhi aqede inkimbinkimbi yeSurya Namaskar. Ngesikhathi sePranamasana, ungathatha umoya ojulile futhi ukhiphe, futhi uma wenza amathe athile 'emikhondweni yelanga', bese ukhipha nje.
- Sukuma elangeni, uma kungenzeka.
- Songa izandla zakho ekubizeni isenzo se- "Namaste" (okusho ukuthi "Swock kuwe"): Palm ndawonye, izithupha zithinta maphakathi nesifuba.
- Izinyawo ihlaya ndawonye.
- Iminwe yenyawo iqonde bese ucindezela phansi.
- Makushkoy donsa ngokuqinile phezulu.
- Amahlombe anweba emuva futhi phansi.
- Yelula ngomgogodla kusuka phezulu komsila.
2. Hasta utanasana
Hasta utanasan - igama elithi "Hava" elihunyushwe kusuka eSanskrit lisho "isandla", "uThan" - "weluliwe". Umzimba weluliwe futhi ugcwala ukuthokoza, kwambulwa umnyango wesifuba.
- Izintende zivaliwe kuma-namaste.
- Ngokuphefumula okujulile kuphakamisa izandla eziqondile.
- Hlukanisa izandla zakho ngobubanzi bamahlombe. Isundu libhekene.
- Wonke umzimba udonsa izandla.
- Kuhlobo oluyinkimbinkimbi, ungenza ukungcola komgogodla we-thoracic bese ususa ikhanda lakho. Uyacelwa ukuthi uqaphele ukuthi i-novice ayinconyelwanga ukwenza iphutha. Uma uthatha isinqumo sokuyifeza, kwenze ngaphansi kokugadwa komqeqeshi.
3. Utanasana
Utanasana ohunyushwe kusuka eSanskrit usho "ukunweba ipuroti". Inhloso yaleli asana ukwelula umgogodla kanye nemisipha yangemuva yamathanga.
- E-Esale ngokuphakanyiswa, yenza ukunyakaza phambili. Ungenzi ukunyakaza okubukhali.
- Zama ukuthinta phansi ngezandla zakho.
- Uma ungeyena uchwepheshe noma awunawo amamaki wokunwebeka, ukugoba kancane amadolo noma ubambe imilenze ngezandla zakho.
- Gcina emuva emuva.
- Imilenze yemisipha kufanele ibe nzima futhi yelulwe.
4. Ashva santochnasana
U-Ashva Santochnasana - Umgibeli we-Rider. Umgomo ukudalula amalunga we-hip. Okokuqala, kwenziwa ngonyawo lwesokudla, lapho ukuphindaphinda, izinhlaka zezinyawo zishintsha kwesobunxele.
- Ijubane ngokuphefumula okugcwele emlenzeni wesobunxele.
- Umlenze wesokudla uthatha ngangokunokwenzeka emuva.
- Ungabeka umlenze eminwe yakho noma ugqoke ukunyuka konyawo.
- Iya entendeni yesandla. Abasanda kufika bavunyelwe ukuncika eminweni yezandla.
- Gcina imilenze yesokunxele igobe phakathi kwezandla zakho.
- Isifuba siqhubekela phambili.
- Bona phezulu, udonsa ngaphambili komzimba.
- Khumbula izicubu ezikhishwe ngaphandle.
5. Planckk
CUMBHASana, noma i-pose yepulangwe, ayitholakali kukho konke ukuhlukahluka kwenkimbinkimbi, kepha, ngokwesibonelo, ekubumbeni okubaziweyo esikhumulweni sezindiza saseDelhi It. Le Ayana iqinisa izandla, izihlakala, umgogodla, izicubu zomzimba, okhalweni.
- Izintende zidla emgqeni, izandla ziqonde.
- Emakhizeni, susa umlenze wesobunxele emuva.
- Yomibili imilenze ibeka iminwe yakho ububanzi be-pelvis.
- Hlikihla izicubu zomshini kanye nama-buttocks.
- Izithende ziqonde emuva, kanye nendawo enkabeni yesifuba phambili.
- Bukela ukuthi loin ungashisi futhi umzimba uhlala uqondile.
6. Ashtanga namaskara
I-Ashtanga Namaskar "ikhonza izingxenye eziyisishiyagalombili zomzimba."
- Ekubambezezeli ukuphefumula, gobela izandla zakho kuma-elbows, njengalapho ucindezela, qaphela: ama-elbows atholakala emzimbeni, futhi angahlukaniswanga ezinhlangothini.
- Faka uphawu lwemilenze yakho emadolweni.
- Buyela emuva.
- Phakamisa ama-buttocks.
- Hlola intamo, etholela ikhanda lakho phambili.
- Yehlisa i-torso phansi.
- Thinta phansi ngamabele, amadolo kanye nesilevu. Ngakho-ke, uzothembela kumaphuzu ayisishiyagalombili: iminwe yazo zombili imilenze, womabili amadolo, isifuba, isilevu, zombili izintende.
- UCopchik udonsa.
7. Urdhva Mukha Svanasan
Urdhva Mukha Svanasana - "Inja Muzzle Up". Inhloso yaleli asana ukwelula indawo yangaphambili yomzimba ngangokunokwenzeka.
- Kusuka kuma-ashtanga naMaskar, ngokuphefumula, sicela uxhumane nezingalo zakho bese ukhonza umzimba phambili.
- Okhalweni baklebhula phansi phansi bese ubamba kuleso sikhundla.
- Ikhanda libuyela emuva emuva.
- Buyisela emuva.
- Zidonse izandla zakho phezulu, zincike emisipha yezandla, uphethe isisindo somzimba futhi ezandleni.
8.Hoho Mukha Shvanasan
Hofho mukha shvanasan - "Inja Muzzle Down". I-Asana, ifana nenja ecwebezela, ukusuka lapha negama layo.
- Kusuka ku-Urdhva Mukha Schwanasana ku-Esale, ekhuphuke e-Pose "Inja Muzzle phansi". Izintende nezitobha azihambi.
- Izandla ziqonde.
- Imilenze iqonde.
- Tase lift.
- Khomba ukhomba phansi.
- Izandla zidonsa ngezinyawo zakho.
- Qinisa amadolo akho.
- Zama ukubeka izithende phansi.
- UCopchik udonsa.
- Isifuba ukudonsa ezinyaweni.
9. Ashva Santochnasana
U-Ashva Santochnasan uyaphindwa. Ungakhohlwa ukuthi i-Asina yenziwa kuqala ngonyawo lwesokudla, lapho ukuphindaphinda, izinhlaka zezinyawo zishintsha ngakwesobunxele.
- Ngomoya kaHofho Mukha Svanasana, igxathu ngakwesokudla ukuze isitobha siphakathi kwezintende zezandla.
- Umlenze wesobunxele uhlala ngemuva.
- Ungabeka umlenze eminwe yakho noma ugqoke ukunyuka konyawo.
- Iya entendeni yesandla. Abasanda kufika bavunyelwe ukuncika eminweni yezandla.
- Gcina umlenze wesokudla ugobe.
- Isifuba siqhubekela phambili.
- Bona phezulu, udonsa ngaphambili komzimba.
- Khumbula izicubu ezikhishwe ngaphandle.
10. Utanasana
Utanasan, noma "welulekile," - omunye we-POS ephindaphindayo.
- Emgqeni wesokunxele, ubeke ngakwesokudla.
- Tase lift.
- Unyawo luqonde uma kungenzeka.
- Iminwe (noma, uma ivela, izintende) zihlala phansi.
- Uma ungeyena uchwepheshe noma awunawo amamaki wokunwebeka, ukugoba kancane amadolo noma ubambe imilenze ngezandla zakho.
- Gcina emuva emuva.
- Imilenze yemisipha ishubile futhi yeluliwe.
11. Hasta utanasana
Hasta utanasana uyaphinda.
- Ngomoya ojulile, ukukhuphuka kahle, umuzwa wokuthi wonke umthamo we-vertebra ujikeleza ngokuhlukile.
- Phakamisa izandla.
- Hlukanisa izandla zakho ngobubanzi bamahlombe. Isundu libhekene.
- Wonke umzimba udonsa izandla.
- Kuhlobo oluyinkimbinkimbi, ungenza ukungcola komgogodla we-thoracic bese ususa ikhanda lakho. Uyacelwa ukuthi uqaphele ukuthi i-novice ayinconyelwanga ukwenza iphutha. Uma uthatha isinqumo sokuyifeza, kwenze ngaphansi kokugadwa komqeqeshi.
12. Pranamasana
I-Pranamasana - Lesi simo saqala umjikelezo futhi manje sikuqedela.
- Yehlisa izandla zakho.
- Zongelelwa kumibizo "Namaste": Izintende ndawonye, izithupha zithinta maphakathi nesifuba.
- Izinyawo ihlaya ndawonye.
- Iminwe yenyawo iqonde bese ucindezela phansi.
- Makushkoy donsa ngokuqinile phezulu.
- Amahlombe anweba emuva futhi phansi.
- Yelula ngomgogodla kusuka phezulu komsila.