I-Side Lunge (Skandasana)

I-Yoga Ejwayelekile Yokuvula Yoga

Uma ubheka ukuvula okukhulu kwe-hip-, vula ku-lunge ohlangothini (skandasana). Lona i-yoga evamile elula izintambo zakho kanye nezintambo futhi kusiza ukwakha amandla akho angaphakathi.

I-lunge elula, eyenza ibe yiziqalo zabaqalayo kanye nomkhuba ovamile. Abafundi abathuthukile bayokujabulela ukuhlukahluka okunzima.

I-Side Lunge Yingqayizivele Ebizwa Nge-Skandasana

I-skandasana esibheke lapha yindawo ejulile yecala.

Akuyona yedwa yoga pose ehamba ngalelo gama, noma kunjalo.

Ku " Ukukhanya ku-Yoga ," i- BKS Iyengar ibonisa indawo ehlukile kakhulu ebizwa ngokuthi i-skandasana. Lona uhlezi phambili ngebheji ngezinyawo ezinamathele ngemuva kwekhanda lakho. Isimo esimisiwe salolu hlobo olufanayo (ukugoba phambili nangonyawo ngemuva kwekhanda) kufakwe ochungechungeni lwesithathu oluyinselelo lwe- Ashtanga yoga . Kulokhu, kwabonakala kuthiwa yi-skandasana kaPattabhi Jois.

Lezo zimo ezimbili zanele ngokwanele ukuba zibhekwe njengokuhluka okuvela emvelaphi evamile. Noma kunjalo, i-side lunge version ihlukile kakhulu. Kungenzeka ukuthi kwenzeka nje ukuthi ubizwa ngokuthi unkulunkulu wamaHindu ofanayo, u-Skanda.

Nakuba kungadideka, akuyona yonke into engavamile yokwenza i-yoga eminingi ibe negama elifanayo noma i-poses ukuze ibe namagama amaningana ahlukene. Okuningi kwalokhu kungenxa yezindlela ezihlukene zokuthi i- yoga asana isebenze.

Imiyalo yeLidi Lunge

Le nguqulo ye-skandasana yaphakanyiswa yi-Shiva Rea ekulandeleni kwakhe kokuhamba komdanso.

Uhlobo Lokuhamba : Ukuma, i-Hip Opener

Izinzuzo : Kuthuthukisa ibhalansi kanye namandla angaphakathi, welula ama-hamstrings nezinyathelo

1. Qala ku prasarita padottanasana , ibhande eliphambili elibheke phambili.
2. Bhonya idolo lakho lesobunxele libe yi-squat-squat. Gcina umlenze wakho wokunene uqonde futhi uguqule unyawo lwakho ukuze izinzwani zakho zisuke phansi ukuze uhlale esithendeni kwesokudla.

1. Kunezinketho eziningi zokuhluka kwezingalo. Gcina izandla zakho phansi uma uzidinga ukulinganisela. Uma kungenjalo, zama ukugoqa izingxube zakho bese uletha izandla zakho e- Anjali mudra nge-elbow kwesokunxele ngaphakathi kwegceke langakwesokunxele ngehlobo lomama wama-malasana .
2. Yehlisa izandla zakho phansi ukuze usisekele futhi uphenduke ngakolunye uhlangothi.

Amathiphu wabaqalayo

• Hlala phezu kwebhola lonyawo lwakho lwesobunxele uma ungeke ukwazi ukungena kahle ngokugcwele. Ungazama futhi ukubeka ingubo ehlanganisiwe ngaphansi kwesithende sakho ukuze uthole usizo.
• Ukusebenzisa i-malasana kuzokusiza ukuthi ujwayele ukuxubha.

Amathiphu Okusebenza Okuthuthukisiwe kwe-Yoga

Kunezindlela eziningi zokufaka lokhu kube yingqikithi ezosebenza amandla akho amakhulu. Ngokwesibonelo, zama ukubuyela emuva esikhwameni se-skandasana emuva kwesikhala sakho ngaphandle kokusebenzisa izandla zakho phansi.

Uma usukwazi ukuphakamisa kahle izandla zakho kusukela phansi njengoba kuchazwe kwisinyathelo 3 ngenhla, ungaqala ukusebenza ukubopha izingalo.

1. Phonsa ingalo yakho kwesokunxele phambi kwesinxele sakho sobunxele bese ugoba ukhokho wakho ukuletha isandla sakho sesobunxele ngemuva kwakho.
2. Finyelela isandla sakho sokunene emuva ukuze ubophe ngakwesobunxele.
3. Phendulela esifubeni sakho ngakwesokudla bese uvula inhliziyo yakho ekudleni.