Ama-Basics Sun Salutation Basics
E- Ashtanga Yoga, ukufana okufanayo kuhlale kwenziwe ngendlela efanayo. Iseshini ngayinye iqala nge-Sun Salutations. Izinkanyezi ezinhlanu ze- Surya Namaskar A eze kuqala, khona-ke ukugeleza kukhula nge-round Surya Namaskara B ukuze uvuselele umzimba wakho.
Amakilasi amaningi e- vinyasa asebenzisa ukulandelana kwe-Ashtanga Sun Salutation noma ukuhluka kwabo njengesizathu sokugeleza kwabo kokuqala. Ngendlela ye-Ashtanga yendabuko, umoya ngamunye uhambisana nokunyakaza, okwenzela ijubane elihle kakhulu. I-inhalation noma i-exhalation yenzeke ngesikhathi esifanayo njengoba ucabanga i-pos, hhayi ngaphambili. Inombolo yokuphefumula ethathwe ku-pose ngayinye ingahlukahluka emisebenzini yasekhaya noma i-vinyasa practice. Ngesikhathi sokuqala ubona izizathu ezizansi ngezansi, landela isixhumanisi semiyalelo eningiliziwe.
1 - I- Mountain Pose-Samasthiti
E- Ashtanga silulumagama , i-Pose Mountain ibizwa nge- S amasthiti . Lokhu kuqala kuqala futhi kuqede ukulandelana kukaSurya Namaskar B.
U-2- Awkward Chair Pose-Utkatasana
Faka.
Bhonqa amadolo akho, ulethe izingalo zakho phezulu, uphinde uhlale phansi.
3 - Ukuma phambili Phambili-Uttanasana
Exhale.
Lungisa imilenze yakho njengoba uhamba phambili ngokugoba phambili kwekhanda lakho.
4 - Half Forward Bend-Ardha Uttanasana
Faka.
Phakamisa ikhanda lakho bese ufika ezandleni zakho ngezandla eziqondile kanye nesipilili. Thatha izandla zakho ezithombeni zakho noma emathangeni uma kudingekile ukuba uthole umhlane wakho.
5 - Abasebenzi abane-Limbed Pose-Chaturanga Dandasana
Exhale.
Gcwalisa izintende zezandla zakho phansi phansi bese usuqa noma uthathe izinyawo zakho ngemuva kombhede ngqo kwi-Chaturanga Dandasana.
6 - Ukuya Ebhekene Nenja-Urdhva Mukha Svanasana
Faka.
Lungisa izingalo zakho, uphonsa iziqhenqo zakho, uqhubekele phezulu eziqongweni zezinyawo zakho, futhi wandisa isifuba sakho esihlahleni se-Upward Facing Dog.
7 - Ukuhlehla Ukubhekana Nenja-Adho Mukha Svanasana
Exhale.
Phakamisa izinyathelo zakho uphinde uphindele emuva ezinzwaneni zakho ukuya e-Downward Ukubheja Inja.
8 - Impi I-Virabhadrasana I
Faka.
Hamba unyawo lwakho lwesokudla phambili eduze kwesokunene sakho. Bhonya umlenze wakho wokunene ukuze ithanga lakho lifane nendawo. Yehlisa isithende sakho sesokunxele phansi bese uphakamisa izingalo zakho phezulu phezulu kanye nezintende zezandla zakho ezithinta.
9 - Abasebenzi abane Limbed Pose-Chaturanga Dandasana
Exhale.
Letha izintende zakho phansi bese uhambisa unyawo lwakho lokunene ngemuva kombhede wakho eceleni kwesokunxele ukuze wehle ngqo kwi-Chaturanga, konke okuphefumulayo.
10 - Ukubhekana Nokubhekana Nezinja-U-Urdhva Mukha Svanasana
Faka.
Hlela izingalo zakho bese ugoqa izinzwane ukuya phezulu Ukubhekana Nenja.
11 - Ngehla Ebhekene Nenja-Adho Mukha Svanasana
Exhale.
Phakamisa izinyathelo zakho emuva ku-Downward Ukubhekana Nenja.
12 - Impi I-Virabhadrasana I
Faka.
Manje yenza okufanayo ngakwesokunxele. Hamba unyawo lwakho lwesokunxele phambili eduze kwesokunxele sakho. Letha izingalo zakho phezulu ngezandla zakho ezithinta phezulu.
13 - Abasebenzi abane Limbed Pose-Chaturanga Dandasana
Exhale.
Hudula izintende zezandla zakho phansi bese uhambisa unyawo lwakho lwesokunxele emuva ukuze ungene e-Chaturanga.
14 - Ukubhekana Nokubhekana Nezinja-U-Urdhva Mukha Svanasana
Faka.
Roll phambili phambili Inja Ephezulu.
15 - Ngehla Ebhekene Nenja-Adho Mukha Svanasana
Exhale.
Phakamisa izinyathelo zakho emuva kuNja Ephuzayo. Hlala lapha ukuphefumula amahlanu.
16 - Half Ngaphambili Bend-Ardha Uttanasana
Faka.
Bhonqa ngamadolo, ufike ngezinyawo ezinyaweni zakho, uphinde uthathe izinyawo zakho phambili ku-Ardha Uttanasana nge-flat back.
17 - Ukuma phambili Phambili-Uttanasana
Exhale.
Phambili phinda phezu kwemilenze yakho.
18 - U-Awkward Chair Pose-Utkatasana
Faka.
Bhonqa amadolo, uphakamise izandla zakho, uphinde uhlehlele isihlalo sakho ku-Utkatasana.
19 - Samasthiti (Tadasana)
Exhale.
Lungisa imilenze yakho bese uphonsa izingalo zakho ezinhlangothini zakho, ubuyela eSamasithiti.