Surya Namaskar ku-yoga yabaqalayo

Wonke ama-yogis enza u-Surya Namaskar. Le sethi yokuzivocavoca ekuqaleni ingase ibonakale inzima, ingaqondakali ... Kodwa kufanelekile ukukwenza izikhathi eziningana, futhi uzoqonda konke, khumbula ukulandelana kwe-asanas futhi ujabulele. Siyakutshela ukuthi kungani i-asana ilusizo kakhulu kwabaqalayo.

Kusho ukuthini ukubingelela iLanga eSurya Namaskar

Incazelo ilula kakhulu: igama elithi "Surya" lihunyushwa ngokuthi "ilanga", futhi "Namaskar" - "ukubingelela, ukukhothama." Ngale sethi yokuzivocavoca, uhlangana nosuku olusha, ubingelele ilanga futhi uvuselele ngamandla alo (amandla), ukushisa (impilo) nokukhanya (injabulo).

Njengoba usuvele uqonda, i-Surya Namaskar yenziwa kahle kakhulu ekuseni noma ngaphambi kwesikhathi ukuze ubone ukuphuma kwelanga. Futhi qiniseka ukuthi ubheke eMpumalanga, lapho ilanga liphuma khona. Kodwa, maye, ijubane lethu lokuphila liwukuthi akunakwenzeka njalo ukuzilolonga ekuseni, ngakho-ke akukho lutho lokukhathazeka ngalo uma wenza i-asana kusihlwa. Khumbula ukuthi yonke imikhuba ye-yoga ingenziwa nganoma yisiphi isikhathi sosuku. Ekuseni bazosebenza kakhulu empilweni yomzimba wakho, futhi kusihlwa ekuphumuleni nokuzola kwawo.

Surya Namaskar ku-yoga yabaqalayo

Lapho ngiqala ukwenza i-yoga futhi ngizama ukwenza i-Surya Namaskar ngokokuqala ngqá, ngazizwa njengoTin Woodman wangempela. Umhlane wami awugobile (yeka i-cobra!), imilenze yami ayizange iqonde, futhi kunento eshwabene emadolweni ami ... Futhi isizathu kwakungekona ukuthi ngangenza okuthile okungalungile. Umzimba, owawungajwayele ukuvivinya umzimba, wazizwa ngokushesha. Ngakusasa ekuseni, kwaba buhlungu kakhulu kangangokuthi kwakubonakala sengathi yonke into: ngangingeke ngisakwazi ukugoba. Kodwa kwakubonakala nje. Ngaqhubeka ne-asana futhi ngayenza izinsuku ezingu-40 zilandelana.

Ngemva kwesonto, angizange ngizwe ubuhlungu obungokomzimba - ngokuphambene nalokho, nsuku zonke umzimba wawushintshashintsha futhi uqine. Futhi ekupheleni komkhuba, ngakwazi kalula ukwenza imibuthano eminingana ngokulandelana. Futhi wanginika amandla namandla amakhulu!

Ngempela, ngenxa yaleli sethi yokuzivocavoca, amaqembu amaningi emisipha aqala ukusebenza. Nalezo ongakaze uziqaphele ngaphambili. Isimo esiyinhloko: zonke i-asanas e-Surya Namaskar kufanele zenziwe kancane kancane futhi ngokushelela, ikakhulukazi ekuqaleni. Futhi ungavumeli noma yikuphi ukunyakaza okungazelelwe! Uma uba nekhono kakhulu, ungenza le nkimbinkimbi ngokushesha, kodwa leyo enye indaba.

Izici

Ngakho-ke, i-Surya Namaskar isethi yokuzivocavoca ozoyiphindaphinda kaningi. Iqukethe ama-asanas ayi-12. Kuyoba kuhle uma uqala ukwazi ngayinye yazo, bese uyiqoqa wenze umkhuba owodwa. Iphelele!

I-asanas eyi-12 iyingxenye yendilinga. Umjikelezo uzoqedwa uma wenza i-semicircle ezinhlangothini zombili: okokuqala ngonyawo lwesokudla, bese kuba kwesokunxele. Ngenxa yalokho, kutholakala ama-asanas angama-24, futhi akha umbuthano ogcwele. Kukholelwa ukuthi kwanele ukuthi abaqalayo benze imibuthano emithathu, kancane kancane beletha eyisithupha. Ezithuthuke kakhulu sezingakwazi ukwenza imibuthano efinyelela ku-12-24 ngesikhathi. Ama-yogi anolwazi akwazi ukwenza imizuliswano eyi-108 ye-Surya Namaskar. Kodwa lokhu kuwumkhuba okhethekile.

Uma usaqala, ungahlosile ubuningi! Umzimba kumele ulungiswe. Futhi konke okudingayo esigabeni sokuqala, uzothola emibuthanweni emithathu.

Konke ukunyakaza kwe-Sun Salutation yakhelwe nxazonke ukutshekisa umgogodla emuva naphambili. Lawa magobe aguquguqukayo anwebeka futhi asuse ikholomu yomgogodla ngangokunokwenzeka, alethe izinzuzo ezinkulu futhi ezinezici eziningi kuwo wonke umzimba.

Izinzuzo zokuzivocavoca

U-Surya Namaskar ubizwa kufanele ngokuthi umkhuba oyigugu. Akusebenzi kuphela ngemisipha kanye nokuguquguquka komgogodla. I-Sun Salutation ifakazelwe ukuthi ivuselela zonke izitho zangaphakathi, amalunga nama-tendon. Iphinde isebenze "ngezinga elingokomoya": ikhulula ukucindezeleka nokukhathazeka.

Ngakho-ke, kungani i-Surya Namaskar ilungele abaqalayo hhayi kuphela:

• Ithuthukisa ukusebenza kwenhliziyo
• Yenza kusebenze ukujikeleza kwegazi
• Welula umgogodla
• Ikhuthaza ukuguquguquka
• Amamasaji izitho zangaphakathi
• Isiza ukugaya
• Uqeqesha amaphaphu futhi ugcwalisa igazi ngomoya-mpilo
• Ibuyisela ukungatheleleki
• Ilawula umjikelezo wokuya esikhathini kwabesifazane
• Ikhulula ubuhlungu bekhanda nokuqina kwemisipha
• Isiza ekwelapheni ukucindezeleka kanye neurosis
• Yandisa inhlalakahle yethu

Ukulimaza umzimba

Uma wazi kahle le nkimbinkimbi ngosizo lomfundisi omuhle, ngeke uthole noma yimuphi umonakalo. Uzokusiza ukuthi wakhe kabusha wonke ama-asanas kule nkimbinkimbi, akufundise ukuphefumula ngendlela efanele. Kungaleso sikhathi kuphela lapho ungakwazi ukuzilolonga ngokuthula u-Surya Namaskar uwedwa.

Kodwa uma unezifo, ukuhlinzwa, ke-ke, kufanele uqale uthintane nodokotela wakho. Ungakwazi yini ukwenza i-yoga? Uma kungenzeka, yiziphi izikhundla okufanele zigwenywe? Lonke lolu lwazi kufanele nakanjani ulukhulume kuthisha wakho we-yoga.

Yebo, i-Surya Namaskar isebenza kahle ngomgogodla, ibuyisela ukuguquguquka kwayo, njll., kodwa kunenombolo yezifo ezingahambisani nengxenye yale nkimbinkimbi. Isibonelo, i-disc prolapse, i-disc wear, i-sciatica: Ukuma kwe-Surya Namaskr kuzokwandisa lezi zinkinga kuphela. Kulezi zimo, konke ukugobela phambili kufanele kukhishwe. Kodwa ukugoba phambili kuyoba nje ukuphulukisa. Futhi kunezibonelo eziningi ezinjalo. Ngithemba ukuthi sikuqinisekisile ukuthi ufune iseluleko kudokotela futhi ufunde nomfundisi omuhle ekuqaleni. Umkhuba kufanele ube onengqondo, okhethiwe kuwe, kuphela kulokhu kuzokwenza ngcono isimo somgogodla kanye nomhlane wonke.

Isithombe: amanethiwekhi omphakathi

Yisiphi isikhathi esingcono kakhulu sokwenza u-Surya Namaskar?

Njengoba usuqonde, ekuseni ngemva kokuvuka. Kumuntu, u-Surya Namaskar kuphela ozokwanela njengomkhuba, othile uzokhetha le sethi yokuzivocavoca yokufudumala. Kodwa kuzo zombili izimo uSurya muhle kakhulu!

Ngesikhashana esifushane kudala ukushisa okukhulu emzimbeni. Nakhu ukuthi mangaki ama-yogis afudumalayo ngaphambi kokwenza izakhiwo eziyinhloko.

Isethi yokuzivocavoca u-Surya Namaskar

I-Sun Salutation inezinketho eziningi. Sethula ezimbili eziyinhloko.

Futhi sizohlaziya isinyathelo ngasinye, kubaqalayo sizocaca futhi sisebenziseke. Ungaphambanisi inani lezinyathelo nge-asanas.

Futhi enye into: sixhuma konke ukunyakaza nokuphefumula. Landela imiyalelo ngokucophelela.

Indlela enemininingwane yokwenza i-Surya Namaskar

Isinyathelo 1

Sima emaphethelweni angaphambili we-mat, siqoqe izinyawo ndawonye. Sisusa ukuphambuka kwemvelo kusukela emhlane ophansi, isisu sivame ukungena ngaphakathi. Izimbambo ezingezansi zihlala endaweni. Futhi siqondisa isifuba phambili naphezulu. Sithatha amahlombe ethu emuva naphansi, ngoba iminwe sifinyelela phansi, futhi phezulu kwekhanda phezulu. Sixhuma izintende phambi kwesifuba ukuze izithupha zithinte isikhungo sesifuba.

Isinyathelo 2

Nge-inhalation, silula phezulu ngemuva kwezintende, sisusa amahlombe phansi ezindlebeni, kuyilapho sigcina isandiso emgogodleni.

Isinyathelo 3

Ngokukhipha umoya, siyagoba.

KUBALULEKILE! Uma i-slope ingajulile, khona-ke siguqa ngamadolo ethu. Sicindezela isisu nesifuba ezimbanjeni. Iminwe nezinzwane zisemgqeni ofanayo. Selula izintende zethu phansi. Sihlola ukuthi intamo ilenga ngokukhululekile phansi.

Isinyathelo 4

Adonse umoya njengoba sihlehla ngonyawo lwesokudla. Isinqe siyehla, isifuba siye phezulu.

Isinyathelo 5

Ngokukhipha umoya, yehlisa idolo elingakwesokudla nonyawo uye phansi.

Isinyathelo 6

Ngokuhogela, selula izintende zethu phezulu. Siqondisa i-pelvis phansi ukuze kuzwakale ukuthi ubuso bangaphambili bethanga langakwesokudla bunwetshwa kanjani.

Isinyathelo 7

Njengoba ukhipha umoya, yehlisa izandla zakho phansi.

Isinyathelo 8

Adonse umoya - buyela emuva.

Isinyathelo 9

Ngokukhipha umoya, sehlisela kubha: "Chaturanga".

KUBALULEKILE! Uma kungekho amandla anele, sibeka amadolo ethu phansi kule ndawo. Hlola ukuma kwezindololwane, ku-"Chaturanga" kufanele ugcine izingalo ziqondile, unikeze umzimba phambili kancane futhi ugone izimbambo ngezindololwane. Zama ukuthi ungayincinti intamo yakho - buyisela amahlombe akho.

Isinyathelo 10

Ngokuphefumula, sithatha isimo esithi "Inja ibheke phezulu." Isisindo sisekelwa ezinyathelweni zezinyawo, amadolo nezinqulu zingaphezu kwephansi. Sithatha amahlombe emuva naphansi, ngemisipha yangemuva, njengokungathi sigona umgogodla. Ngezandla sidonsa umata sibheke kithina, siphushela isifuba phambili.

Isinyathelo 11

Ngokukhipha umoya, sigingqa izinzwane - i-pose: "Inja enomlomo phansi." Izintende zicindezelwe ngokuqinile phansi, siphendulela amahlombe ethu ngaphakathi ngaphakathi, sivule isikhala phakathi kwamahlombe ehlombe, sikhomba umsila phezulu, selule umhlane wethu. Izinyawo zihlukene ngobubanzi be-hip. Unqenqema lwangaphandle lwezinyawo luhambisana nomunye nomunye. Futhi sicindezela izithende zethu phansi.

Isinyathelo 12

Adonse umoya njengoba siya phambili ngonyawo lwesokudla. I-pelvis ibheka phansi, isifuba siphezulu, umlenze wangemuva uqondile, isithende sibuyela emuva.

Isinyathelo 13

Ngokukhipha umoya, yehlisa idolo elingakwesokunxele nonyawo uye phansi.

Isinyathelo 14

Ngokuhogela, sidonsa izandla zethu phezulu. Kulesi sikhundla, indawo yangaphambili yethanga lesokunxele inwetshiwe.

Isinyathelo 15

Ngokukhipha umoya, yehlisa izintende, ubeke umlenze oqondile ezinzwaneni. Ngokuhogela, sinyathela ngonyawo lwesokunxele siye kwesokudla. Sixhuma izinyawo ndawonye.

Isinyathelo 16

Futhi ngenkathi sihogela, sinweba umhlane wethu, amehlo ethu aqondiswe phambi kwethu, sizama ukuhlanganisa amahlombe.

KUBALULEKILE! Uma kungenakwenzeka ukwenza lokhu ngale ndlela, zama inguqulo engasindi: sibeka izandla zethu okhalweni lwethu futhi siwaphushe emilenzeni yethu, selula umhlane wethu.

Isinyathelo 17

Ngokukhipha umoya, sigoba siye emilenzeni.

Isinyathelo 18

Ngokuhogela sikhuphuka ngemuva kwezintende phezulu. Yelula Ukuma.

Isinyathelo 19

Futhi ngokukhipha umoya sixhuma izintende zezandla phambi kwesifuba.

Isinyathelo 20

Sehlisa izandla, khululeka.

Okuhlukile kwe-"Surya Namaskar"

INDLELA YOKUSEBENZA

Isikhundla 1

Ukuma okumile. Yima uqonde izinyawo zihlangene, izinzwane nezithende zithintana, isisindo sabelwe izinyawo zombili ngokulinganayo. Sithola ibhalansi. Izandla zilala ezinhlangothini zomzimba, iminwe ihlangene.

Qaphela! Ungakwazi ukujoyina izandla zakho phakathi nendawo esifubeni futhi ukusuka kulesi sikhundla uqhubekele kwesilandelayo.

Isikhundla 2

Elula

Ngokuhogela, phakamisa izingalo zakho ngaphezu kwekhanda lakho, izintende zithintana. Selula umgogodla, siphakamisa isifuba futhi siphumule amahlombe. Siqinisekisa ukuthi akukho ukungezwani okukhulu emgodleni wesibeletho kanye ne-lumbar. Bheka phezulu izithupha.

Isikhundla 3

Qhubekela phambili

Ngokukhipha umoya, sincike phambili ngomzimba wonke. Lapho sitshekisa, sigcina umgogodla uqondile, siwunweba, njengokungathi sinwebeka phambili nomqhele wekhanda. Njengoba sesifinyelele isikhundla lapho kungeke kwenzeke khona ukugcina umhlane oqondile, siphumuza ikhanda lethu futhi silehlise eduze kwamadolo ethu ngangokunokwenzeka. Ngokufanelekile, isilevu sithinta amadolo. Imilenze iqonde emadolweni, izintende zilele phansi nhlangothi zombili ezinyaweni, amathiphu eminwe nezinzwane zisemgqeni ofanayo. Bheka isihloko sekhala.

Isikhundla 4

Ngokuhogela, siphakamisa ikhanda, siqondise umgogodla, sigcine izintende zezandla zethu neminwe phansi. Ukubuka kuqondiswe endaweni ephakathi kwamashiya (iso lesithathu).

Isikhundla 5

cindezela phezulu

Ngokukhipha umoya, siguqa amadolo bese sibuyela emuva noma sigxuma emuva, sithatha indawo "yokugcizelela amanga" - imilenze iqondile, sibhalansisa emabhola ezinzwane zethu. Izindololwane zigobile, zicindezelwe ezimbanjeni, izintende ziphansi ngaphansi kwamahlombe, iminwe ihlukene. Umzimba wenza umugqa oqondile kusukela ebunzini kuya emaqakaleni. Sigcina ibhalansi ngokuzilinganisa ezintendeni nasezinyaweni. Ungaphusheli umzimba wakho phambili ngezinzwane zakho.

Isikhundla 6

I-Cobra Pose

Esimweni "sokugcizelela amanga", ngokuhogela, siqondisa izindololwane zethu futhi sigobe umhlane wethu. Sigoba emhlane ongenhla ukuze ingxenye engezansi yomgogodla ingabi nengcindezi. Isiphongo selulela phezulu, ukubuka kuqondiswe ekugcineni kwekhala. Iminwe ihlukene kakhulu.

Isikhundla 7

I-Triangle Pose

Ngokukhipha umoya, phakamisa i-pelvis ukuze imilenze ne-torso yakhe i-V ehlanekezelwe. Sicindezela izinyawo nezintende phansi, siqondise izindololwane namadolo. Iminwe ihlukene kakhulu. Bheka inkaba bese ubamba le ndawo ukuphefumula okuhlanu.

Isikhundla 8

Lapho ukhipha umoya, gxuma noma buyela emuva endaweni engu-4.

Isikhundla 9

Qhubekela phambili

Ngokukhipha umoya, sincike phambili ngomzimba wonke. Samukela isikhundla 3.

Isikhundla 10

Yelula

Sidonsa umoya bese siyasukuma, sithatha indawo yesi-2.

Isikhundla 11

Ukuma okumile

Ngokukhipha umoya, sibuyela endaweni yokuqala, izandla zisemaceleni omzimba.Ake siphinde amaphuzu abalulekile:

1. Vumelanisa ukuphefumula nokunyakaza ukuze udale isigqi esiqhubekayo phakathi nayo yonke inkimbinkimbi ye-Surya Namaskar.

2. Uma lokhu kulandelana kwenziwa ngendlela efanele, inkaba nemilenze (hhayi izingalo nomhlane) kwenza umsebenzi omningi.

3. Akusho lutho ngempela ukuthi imilenze yakho iqondile noma amadolo akho agobile, kuhlukile! Ufuna umgogodla wakho usuke enkabeni, hhayi ekhanda noma emhlane.

4. Uma usekilasini, zama ukungabuki abanye abantu bekwenza kumata. Asikho emqhudelwaneni.

5 Futhi khumbula, senza konke ngokushelela. Ungaweluli ngokweqile umgogodla noma intamo yakho. Inqubo izosebenza kahle kakhulu uma uhamba kancane futhi ngokungaguquguquki.

KUBALULEKILE! Ngemuva kokuqeda inkimbinkimbi, kufanele nakanjani wenze i-Shavasana. Lona "isidumbu" noma "efile" pose (sesivele sikhulume ngakho ngokuningiliziwe - bheka isigaba esithi "Asanas"), sizokuvumela ukuba uphumule ngangokunokwenzeka futhi uhlanganise umphumela ovela ku-"Surya Namaskar".