Ama-Basics Sun Salutation Basics
Uma wenza i- vinyasa yoga, cishe usebenzise i- Ashtanga sun salutations ngaphandle kokuqaphela. I-Surya namaskar A yilona lusuku oluyisisekelo lokubonga kwelanga. Kulolu chungechunge oluyinhloko lwe-Ashtanga, umkhuba ngamunye uqala ngezikhathi ezinhlanu ze-surya namaskar A, elandelwa yi-five surya namaskar B. Lokhu kulandelana kusetshenziselwa eminye imikhuba eminingi ye-yoga. Ngaphandle kokuba kuboniswe ngenye indlela, ukunyakaza kusuka kwesinye isisindo kuya kwesilandelayo kwenzeka emoyeni ngamunye.
I- Samasthiti (Tadasana)
Qala ku-samasthiti. Lona yi-mountain pose, indlela yokuhlola ngomzimba wakho ukuze ukwazi ukukhumbula ifomu lakho kuzo zonke ezinye izinto.
Uzoma ngezinzwane zakho ezinkulu ezithinta futhi uziphakamise ezinzwaneni zakho ukuze uzixoshe. Ukubandakanya i-quadriceps yakho, uzojikeleza ngaphakathi kwamathanga akho ukuze ukwandise amathambo ahlale.
Dweba esiswini sakho ngenkathi ugcina izimbali zemvelo zomgogodla wakho. Vula amathambo akho we-collar bese uhlwitha amahlombe akho, uwaxubungele emuva ukuze ukhulule amahlombe akho. Kee izingalo zakho zemvelo ezinhlangothini zakho nezintende ezibheke phambili. Gcina intamo yakho isikhathi eside futhi isisindo sakho sezinga.
2 - Amandla Aphakanyisiweyo Aphelile - U-Urdhva Hastasana
Faka . Letha izingalo phezu kwekhanda lakho ngezintende zezandla zakho ndawonye noma ubhekane. Gcina amahlombe akho emuva nangaphansi.
3 - Ukuma phambili kweBend - Uttanasana
Exhale. Fold phambili phambili emilenzeni. Ipulazi lakho kufanele livela ku-pelvis yakho, hhayi ngemuva kwakho. Letha iminwe yakho emgqeni ngezinzwane zakho bese ucindezela izintende zezandla zakho. Hlanganisa ama-quadriceps akho ngaphambili kwamathanga akho ukuze udwebe izintambo zakho ngemuva kwamathanga akho.
4 - I-Flat Back
Faka. Khuphukela ezinyathelweni zakho nge-back back.
5 - Abavukuzi abane abashayeli bezandla - Chaturanga Dandasana
Exhale. Gcwalisa izintende zezandla zakho bese uqaqa noma ubuyela emuva ku-chaturanga dandasana. Lokhu kuqala njengendawo yeplanki ngezingalo nemilenze eqondile, amahlombe phezu kwezigqoko zakho. Khona-ke ushintshe iplanki phambili bese ugoba izingxube zakho ngqo, uzifaka emzimbeni wakho. Izinzwani zisalokhu zithandwa.
6 - Ukubhekana Nezinja Eziphezulu - Urdhva Mukha Svanasana
Faka. Vula izinzwane bese uqondisa izingalo zakho enja eliphezulu. Zama ukuletha izithamela zakho phansi phansi kwalesi shintsho. Vula isifuba sakho esihlahleni. Amahlombe akho kufanele ahlale phezu kwama-wrists akho.
7 - Ukuhlehla Ukubhekana Nenja - Adho Mukha Svanasana
Exhale. Phindela emuva izinzwane zibe phansi inja . Thatha ama-breath breath five lapha. Vumela ikhanda lakho bese uhambisa amahlombe akho emaceleni akho. Uma uhlanganyela ne-quadriceps yakho, bazothatha okungaphezulu kwesisindo ezandleni zakho.
8 - Ukumiswa Okuphambili - Uttanasana
Exhale. Jump noma isinyathelo phambili. Lokhu kubuyela esikhundleni sesithathu esisetshenzisiwe. Qinisekisa ukuthi ugoqa kusuka kwesikhumba ngoba awufuni i-curved spine lapha. Uma ungeke ucindezele izintende zezandla zakho phezu kombhede, ungasebenzisa amabhlogo phansi kwezandla zakho. Uma ungakwazi ukuletha isisindo sakho phezu kwezinyawo ezinyaweni zakho, izinkalo zakho zizohlala phezu kwezinyawo zakho.
9 - Amandla Aphakanyisiweyo Aphela - U-Urdhva Hastasana
Faka. Letha izingalo phezulu kwekhanda lakho. Lokhu sekubuyela emuva kokubili kwesibili. Ukubukeka kwakho kufanele kube phezulu emazwini akho. Gcina i-microbend emadolweni akho ukuvikela amalunga akho.
10 - Samasthiti (Tadasana)
Exhale. Buyisa izingalo ezinhlangothini zakho. Kodwa lokhu akugcini nje ukubuyela esimweni sokuqala. Qinisekisa ukuthi zonke izingxenye zomzimba wakho zihambelana futhi, zihlanganisa wonke amathambo akho futhi zigcine isikhathi sakho somswakama isikhathi eside.