Amathanga, isifuba, ne-Chin-I-Ashtanga Namaskara

Indlela Yokwenza Salute With Eight Limbs

U-Ashtanga namaskara, amadolo, isifuba, nesigqoko sezinzwa, kuvame ukwenza njengengxenye ye- salutation yokulandelana kwelanga . Kuvame ukufundiswa njengenye indlela oqala ngayo ukuxoxa nge-chaturanga ngokulandelana kwelanga. Kuyindlela enhle yabaqalayo ukuba basebenze ekwakheni amandla esandla oyidingayo nge- chaturanga dandasana . Kubuye kube njengokufudumala kwe-backbends okungenzeka ufike esikhathini esizayo esimisweni sakho sokusebenza.

Lokhu pose kunezinto eziningi zokunikeza abafundi abaningi be-yoga abaphambili.

Ama-Basics we-Knees, Chest, ne-Chin Pose

• Uhlobo lwe-pose : Emuva emuva
• Izinzuzo : Lokhu kuthuthukisa ngcono ukuhamba komhlane futhi kwandisa amandla esandla. Ivula isifuba. Ikulungisa ezinye zezinto ezidinga ukulinganisa ingalo.
• Ukuqapha : Kufanele ugweme lokhu uma unesifo se-carpal tunnel syndrome, ukulimala kwesibindi, noma ukulimala kwamuva kwintanyeni yakho, ihlombe noma i-elbow. Uma ukhulelwe, gwema lokhu kuphakamisa ngemva kwe-trimester yokuqala.

Imiyalo yamaKnees, Isifuba, ne-Chin Pose

1. Kusukela endaweni yeplanki , gxumela amadolo akho phansi.
2. Nciphise isifuba sakho bese uhlahlela phansi, uhlasele amahlombe akho ngaphezu kwezandla zakho.
3. Gcina izingxube zakho zingena ezinhlangothini zakho.
4. I-butt yakho ihlala phezulu futhi izinzwane zakho zihlala phansi. Uzokhenywa njenge-inchworm.
5. Bamba i-pos for breathing one to 10.
6. Ukuze uphume, phakamisa isifuba sakho bese uphonsa esifubeni sakho ngezandla zakho njengoba ungabuki izinzwane zakho futhi uqondise imilenze yakho ukuze ufike e- cobra ephansi , okuyinto elandelayo ye-salutations yelanga.

Amathiphu wabaqalayo

Lokhu kufana kufana ne-push-up, ngakho kusiza ukwakha imisipha edingekayo ukwenza i-chaturanga ngokuphepha. Zama ukumelana nesifiso sokudlula lokhu ukugijima ukuze ufike kunzima kakhulu (futhi ngaleyo ndlela kungcono, kulungile?) I-chaturanga. Ngokuhamba kwesikhathi, ukugqoka nokudiliza kokwenza ingxoxo ngaphambi kokuba ulungele kungabangela umonakalo omkhulu wehlombe.

Thatha lokhu ukubeka kancane futhi ungavumeli umzimba wakho ungene kuwo. Imisipha yakho yangemuva izothathwa ngenkathi ilahla umzimba wakho. Akufanele ube nobuhlungu noma ungakhululekile. Uma uzizwa ukhona, thatha isifuba sakho phansi kuphela ngangokunokwenzeka ngaphandle kobuhlungu.

Ungavumeli izimbongolo zakho zikhishwe, gxila ekuzigcineni ziboshwe ezinhlangothini zakho bese zikhomba ezithendeni zakho. Gcina izinzwane zakho zingene.

Qinisekisa ukuphefumula kahle kulo lonke i-pose.

Amathiphu Okuthuthukisiwe

Faka amadolo, isifuba nesigcoko emavinyasas akho okuqala lapho ufudumala.

Umlando we-Pose

Lokhu pose kuthiwa yiSalute ne-Eight Limbs. E-Sanskrit, ashta lisho ayisishiyagalombili futhi i- anga isho ingxenye yesikhashana namaskara kusho ukubingelela. Leli gama livela emzimbeni othinta umhlaba ezindaweni ezingu-8 ngesikhathi sokufaka. Uthinta phansi ngezinyawo zakho, amadolo, izintende zezandla, isifuba, nesifuba. Le ndlela isetshenziselwa ukukhothamela onkulunkulu lapho bekhothamela emathempelini aseNdiya.