Indlela Yokwenza I-Marichyasana I-Yoga Pose

I-Ype ye-Pose: I-Bend phambili

Futhi owaziwa ngokuthi: Marichyasana I

Izinzuzo : Ubeka amahlombe, emuva, ama-hamstrings, nezinkalo.

I-Marichyasana yi-pose evela ochungechungeni oluyinhloko lwe- Ashtanga . Kuyenziwa cishe phakathi nendawo ehlezi lapho kuhlala khona izinyathelo kanye nezintambo ezifudumele zifudumala nge- janu sirsasana . I-Marichyasana A ilandelwa ukuhlukahluka kwe-B, C, no-D, okubandakanya ukuphinda okuphambili nokuguquka.

I-pose ibizwa ngokuthi uMarichi, oyedwa wamadodana enkulunkulu wamaHindu endalo, uBrahma.

Imiyalo

1. Qala ngokuhlala phezulu ubude kubasebenzi .
2. Bhonqa idolo lakho langakwesokudla bese ubeka inyawo lonyawo lwakho lokunene eduze kwesokudla sakho. Shiya cishe ibanga lobubanzi bomuntu phakathi kwezinyawo zakho nomthanga wakho ohlukile.
3. Gcina umlenze wakho wesokunxele unwetshiwe futhi uthinte unyawo luguquguquke.
4. Finyelela ingalo yakho yangakwesokudla phambili enyaweni lwakho lwesokunxele. Esikhundleni sokubamba unyawo lwakho lwesobunxele, vula isandla sakho sokunene ngakwesokunene sombhede wakho ngesithupha sakho ekhomba phansi.
5. Gqa ingalo yakho yangakwesokudla nxazonke kwesokudla sakho shin. Ingalo yakho nekhanda eliphezulu liza phambili ukwenza lokhu kwenzeke.
6. Finyelela ingalo yakho yesobunxele uphakamise esiqongweni, uvula isifuba sakho ngakwesobunxele ngenkathi ugcina ingalo yakho kwesokudla esikhundleni.
7. Yehlisa ingalo yakho kwesokunxele ngemuva kwakho, ufinyelele ukujoyina izandla zakho.
8. Gcina izandla zakho ndawonye ngemuva kwakho.
9. Hlala phezulu ubude obunzima, obuqondile. Faka.

1. I-Exhale bese uqala ukugoqa ube yigobe elibheke phambili, ugcine izandla zakho ziboshwe futhi ugijime isikhathi sakho somgudu. Gcina amehlo akho ( drishti ) ezinzwaneni ezingakwesobunxele. Idolo lakho langakwesokudla lizohamba ngakwesokudla kodwa ugcine unyawo lwakho lokunene lutshalwe phansi phansi. Kulungile uma indawo yakho yesokudla ivela phansi.
2. Bamba ukuphefumula kwamathathu kuya kwabahlanu.

1. Buyela kumgogodla wokuphambana ngaphambi kokukhulula ukubopha bese wenza i-pose nomlenze wesokudla wenezelwe.
2. Uma ufuna ukwenza isitayela se-Ashtanga egcwele, gxuma emuva ku- chaturanga bese uthatha i-vinyasa ngaphambi kokwenza olunye uhlangothi.

Iziqalo zokuqala

• Ungasebenzisa i-strap phakathi kwezandla zakho uma ungahlangani emuva ngemuva kwakho. Kodwa-ke, ungagijimeli ku-bend phambili. Kubalulekile ukugcina ubuqotho bomgogodla wakho, hhayi nje ukuqhubekela phambili.
• Uma ukubopha kungenakwenzeka, ungayiphoqeleli. Ungenza umsebenzi ngokubamba isikhundla somlenze njengoba wenza ipulazi eliphambili.
• Ukuhlala e-blanket eboshiwe kungakusiza ukuba uthole ukujikeleza kwe-hip edingekayo ukwenza lokhu kube lula kakhulu.

Izinguquko eziphambili

1. Zama ukujula ukubopha ngokubamba isandla sakho sokunxele ngesandla sakho sokunene. Ungaqala ukuqondisa izingalo zakho emuva ngemuva kwakho uma kungenzeka.
2. Ekugcineni, i-chinyane yakho ingase ifike ekugqeni kwakho phambili.