Siqala ulwazi lwethu nge-yoga kusuka ezingeni le-zero. Izinga le-zero ngaphambi kwe-yoga alisho ukuthi lezi zimo zilula. Kulula kakhulu ukwenza ngokomzimba, kodwa uma umzimba wakho uphendukela ethonyeni labo futhi usebenzise le "asanas" efanayo "iminyaka elula", uzoqonda ukuthi kusho ukuthini lokho okushiwo, nokuthi ziningi kangakanani izinzwa ezivela kumuntu ofanayo.
I-Asana ye-yoga iyasiza kakhulu emgodleni. Ngokuyinhloko, umgogodla yinto yokuqala e-yoga esithakazelisayo, ngoba ngomqondo wamandla kuyisiteshi lapho amandla e-cosmic angena khona emzimbeni womuntu.
Ukuzivocavoca
Manje sizokwenza iphakheji ejwayelekile ye-asan yoga.
- I-IP - ihlezi, imilenze iwele, emuva kungemuva, sibamba izandla ngamadolo. Iminwe (ephakathi nesithupha) yakha idra . Senza "inhlawulo" pose. Kuyinto elula futhi ngesikhathi esifanayo engaqondakali kumuntu oqalayo-nje kufanele uhlale unamathele futhi uphonse ngemuva komqhele, uzizwe ukuthi amandla e-Universe agcwala kanjani umzimba wakho futhi adlula wonke umgogodla. Kule ndlela, kufanele ulungiselele ukuqeqeshwa: cima ingqondo yakho yezingxoxo ezingenalutho, ube ngumbukeli wazo ongakhethi. Esimweni se-Baddha-konasana sichitha amaminithi amabili.
- Khona-ke sixhuma izinyawo, siguqa ngamadolo ngakwesokunene nangaphansi. Sula izinhlanganisela zethu ze-hip, ngaleyo ndlela siqede ukuqina kwengqondo nezinkimbinkimbi. Izinsika ezinyaweni, izingalo ngqo, zikhishwa phezulu. Ukuphefumula ngokulinganayo, ukuphumula imisipha yombuso ebusweni.
- I-Panchasana (ukuhluka) - iqhubekisele kancane phambili izinyawo ezixhunyiwe futhi ixhomeke phambili. Sifaka izandla zethu phansi kwezimpawu bese sizilungisa ezinyaweni. Lona yi-pose yenkanyezi. Hlanganisa uhhafu kusuka okhalweni.
- I-Panchasana (ukuhlukahluka kwe-2) - bese uphakamisa ngesisa isikhumba, sikhulule izandla zethu uphinde uthuthuke ngokugcwele. Lena inguqulo enembile kunazo zonke yenkanyezi yenkanyezi. Siyathinta phansi ngamagqabha ethu, sihamba phambili futhi sibheke phansi, ikhanda lethu liyancipha ezinyaweni.
- I-Pachchimotanasana (ukuhluka oku-1) - kancane kancane nge-back back sivuka, sigcina izintende ezinyaweni, sidlulisela imilenze phambili. Hlelela phambili, isisu esiswini, bese isifuba, bese ugcina ikhanda. Ukubukeka kufanele kube phambili. Uma ungeke ufinyelele ezinyaweni ngezandla zakho, zihambise emikhanyeni, noma emadolweni.
- I-Pachchimotanasana (ukuhluka oku-2) - kulokhu, kufanele kuthathwe izintende zezandla. Siphakamisa izithende, sibambe izinzwane ezinkulu ezinomunwe omkhulu, wezinkomba kanye ophakathi. Lungisa izithende eziphakanyisiwe ngesisindo ukuze udlulise amadolo nemilenze ephansi. Akubalulekile kakhulu ukuqondisa imilenze ngokuphelele, into eyinhloko ukuthi izithende zidiliziwe phansi.
- I-Pachchimotanasana (ukuhlukahluka kwe-3) -jamela phambili emilenzeni nomzimba, uphumule. Awukwazi ukulungisa izinyawo zakho ngezandla zakho, kodwa zama nje ukuphefumula, uphumule ngaphansi kwesisindo somzimba wakho.
- I-Balasana (ukuhluka 1) - ngobumnene ugoqa ngakwesokudla, ume phezu kwazo zonke ezine bese uhamba phambili ngezandla zethu. Sizama ukugcina izandla zethu ngisho, futhi sithinte phansi ngesiphakamiso nesifuba. Sithukulula, sigcine izinyawo ezithunjini, isikhumba sibheke phezulu.
- I-Balasana (ukuhluka oku-2) - kusukela ngaphambili ngaphambili, ngobumnene, uzize ngezandla zakho, iya kumbe wengane. Ngo-yoga kuyisisekelo sokuqala sokuphumula. Izintambo ziqala ngangokunokwenzeka emuva nangaphansi, ezinciphisa ezithende, ukwehlisa ikhanda phansi, izingalo zikhishwe.
- Bhujgasana - sihumusha isisindo somzimba phambili, ngezandla eziqondile. Sula imilenze yethu futhi ugobe ngemuva, ukubukeka kuqondiswe phambili. Lena yindawo eyaziwa kakhulu ye-cobra.
- I-Bhujasana (ukuhluka oku-2) - ngaphandle kokushintsha isimo sangaphambili somzimba, nge-exhalation, vula ikhanda ngakwesobunxele. Ngehlombe elingakwesokunxele, ngaphandle kokuguqula amahlombe esikhala, zama ukubheka ngakwesokudla. Ngakho nge-exhalation, yenza ukuphenduka okulungile.
- I-Ardha - i-salambhasana. Khotha izimbambo zakho ezinhlangothini, uphonsa ngezimbambo, izandla ezihamba emzimbeni. Amapulangwe enza amahlombe, sabeka ngaphansi kwamathambo e-pelvic. Ngokunye uphakamise unyawo lwakho lokunene, uphumula ngesithupha sesinyawo sakho sokunxele. Khona - ngokuphambene nalokho.
- I-Dhanurasana - nakuba kungenjalo isandulela kunzima kakhulu ku- yoga , kodwa kudinga ukuswelwa okuhle kakhulu kithi. Ngiphakamise ngomusa izinyawo zombili zigoqa ngamadolo, zibophe izandla ngezandla.
- I-Dhanurasana (ukuhlukahluka kwe-2) - i-anyanisi ephelele. Phakamisa ngomunye, amadolo, izimbambo ezincane, ugijimela inkaba. Amahlombe athathwa futhi alungise imilenze.
- I-Shavasana - sihamba phezulu ngemuva. Kulesi simo siphumule ngokuphelele.