I-Hatha yoga ihumusha ngokuthi "ilanga-inyanga", ngokulandelanayo, yilapho iphakathi kwazo zonke izimfundiso ze-yogic. U-Sivananda yoga ungenye yamagatsha e-hatha yoga. Kuyinto yonke yazo zonke izitayela ze-yoga. Lapha uzofunda ama-asanas, nama-mantras, nezinkolo ngokufunda imibhalo engcwele.
U-Swami Sivananda, umsunguli wesiqondiso, wakha i-yoga ekhaya, elula futhi elula ukuyiqonda ngaphakathi kwendlu yakhe. Kungenxa yokuthi i-Svivananda Swami Yoga iyinto ethandekayo kakhulu eN West.
Ukuzivocavoca
U-Sivananda yoga ubizwa nangokuthi ukwelashwa. Isizathu silula - ekilasini uzophulukisa umzimba wakho ngendlela eyinkimbinkimbi. Omunye kufanele abheke kuphela izinto eziyisisekelo zokwelashwa kwe-yoga kanye ne-swami siwananda:
- inqubo efanele ye-asanas;
- ukudla (vegetarianism);
- ukuphefumula kwesokudla (pranayama);
- ukuphumula (ngo-shavasana);
- ingokomoya (ukufunda imibhalo).
Futhi ukuqeqeshwa ku-sivananda yoga kuqala njalo noSurya Namaskar - ukubingelela kwelanga.
- Vala amehlo akho, vula, vumela umoya ungene ezinyaweni ezinyaweni zakho. Exhale - izinyawo ziphumula, umoya uya emhlabathini. Inhalation - i-vertex isetwe phezulu. Ukukhipha umoya, ukuguqula - izandla ezinhlangothini phezulu, welule kahle. I-Exhale, i-inhale-yehlisa izandla zakho, vala izandla zakho, welula izandla zakho uphendule kancane, uphuthumele phambili ngisho nangemuva. Finyelela izandla zakho phansi, ugobe imilenze yakho, bese ulungisa futhi uphinde ulandele umlenze wakho wokunene. Faka - thatha inyawo lakho lesokunxele emuva.
- Yehlisa umzimba, ubambe izandla ezandleni zeminwe. Yiya esitokisini esigcwele, phonsa i-pelvis phezulu, futhi lapho u-inhalation uya endaweni yezinja. Izandla nemilenze zelulekile, i-pelvic iyindawo ephakeme kakhulu yomzimba, ingemuva iphansi, ikhanda libukeka phansi.
- Ukuphoqa izandla zakho phansi, ngokuphefumula okujulile, siphume ngonyawo lwakho lwesobunxele, amahlombe akho athathwa emuva, izandla zakho zihlala phansi. Yenza unyawo olufanele. Izinyawo ndawonye, izandla phansi, uhudula phansi. Ukuze uthole ukuphumula, ungakwazi ukuguqa ngamadolo izikhathi eziningana.
- Siphakamisela phezulu nangemva, emuva kwezinhlangothi kuya phansi - ukuphuma kwamanzi. Faka - izingalo, ukuphuma umoya - ukugoqa, izintende phambi kwesifuba. Emuva phansi, hamba phambili futhi ugobe phansi.
- Amandla awela phansi, aguqe ngamadolo, aphenduke - aphume. Umlenze wesobunxele ungena emgodini, uphazamise, umlenze wesokudla ususwe.
- Siphonsa izingalo zethu ezinhlangothini, sondela ngokusemandleni phansi, bese siguqa ngemuva - inja yenkomba ibheke phezulu. Kusuka lapha, uphakamise i-pelvis phezulu, iya endaweni yezinja nge-muzzle phansi.
- Phuma phambili ngonyawo wokunene, bheka phezulu. Sixhuma imilenze eqondile, izandla phansi, ukugoba futhi ukuguqa amadolo ethu.
- Phakamisa izandla zakho phezulu, ujoyine izandla, welula umgogodla, uguqe amadolo, uphume, uphonte emuva, bese ulula phambili phambili.
- Umlenze wesokudla ungena emgodini, sishiya umlenze wesobunxele, sishiya emgodini wezinja emgqonyeni phezulu. Gwema ngemuva bese uya enja ubheke phansi. Lunge ngesinyawo sokunene, xhuma imilenze bese uwaqondisa. On ugqozi, yenyuka uphinde uvuselele umzimba emuva, faka izandla zakho phansi.
- Uma uphuma, uphumele phambili, faka izandla zakho phansi, udonse umlenze wesokunxele, ubeke endaweni efanele, ugobe uphinde ungene enja nge-muzzle up. Ekuphumuleni kwethu siphakamisa isikhumba bese siphuma singene enja nge-muzzle phansi.
- Lunge ngakwesokunxele, phonsa umlenze wesibili, ukhuphuke.
- Xhuma izandla ndawonye futhi uzindle .