Uhlobo lwe-pose : Inversion
Izinzuzo : Ubeka amahlombe nentamo
I-shoulder shoulder ibizwe ngokuthi indlovukazi ye-asanas, umbono oqinisekiswe yi-BKS Iyengar ekukhanyeni ku-Yoga . Ngokuvamile ukuguqulwa kokuqala ukuthi abaqalisi be-yoga balwe ngoba kuzinzile kakhulu kunekhanda eliphezulu noma ngesandla . Kodwa-ke, kunezingozi ezinkulu ezihambisana ne-shoulderstand ngakho kubalulekile ukusetha i-pose ngokunembile ngesipiliyoni esiphephile kakhulu.
Nakuba kunezinye izindlela zokufaka i-shoulderstand, ephuma egejini inikeza indlela engcono kakhulu yabaqalayo ukuba bafinyelele emahlombe abo babuyele ekuhloliseni. Ngakho-ke, uma ungeke ukwazi ukulima, ungazami ukuma.
Inguqulo ye- Iyengar ye-pose ikhuthaza ukusetshenziswa kwezingubo zangaphansi ezimbili noma ezimbili ngaphansi kwamahlombe. Ukubeka izigqoko kubalulekile. Kufanele zihlanganiswe nokuphela kombhede wakho. Uma ungena ku-pose, amahlombe akho kanye nengenhla engenhla kumele ibe ngengubo kodwa ikhanda nentamo yakho kufanele kube khona. Inhloko isendaweni engenalutho ukuze ilayishe uma kudingekile futhi izingubo zihlinze intamo yakho ukuphakamisa idinga ukugcina ijika layo lemvelo kunokuba lihlelwe phansi.
Ukulungiswa kwemilenze yakho kanye ne-torso uma ukhona ku-pose egcwele nakho kuyisihluthulelo. Ngokuvamile, abafundi benza i-shoulderstand ne-butts yabo ephuma ngaphandle nezinyawo zabo phezu kwebunzi labo esikhundleni sezinqulu zabo.
Lokhu kuphonsa konke ukuvala. Ukuze ugweme le nkinga, faka amahlombe akho emahlombe ngokuqinile futhi uqinisekise ukuthi izithende zakho zihlala phezu kwezinyathelo zakho.
Okokugcina, abantu abane glaucoma akufanele basebenzise lokhu.
Imiyalo:
1. Ngaphambi kokungena ku-pos, faka izingubo zakho njengoba kuchaziwe ngenhla. Qala nge-stack yama-blanket amabili ahlanganisiwe.
Woza emkhakheni we-back with your back and shoulder on the blankets kanye nekhanda lakho phansi.
2. Kusukela epulazini, phonsa izintambo zakho bese uletha izandla zakho emhlane wakho ngezandla zakho zibheke phezulu. Izandla kufanele zize phakathi nendawo.
3. Gcina amahlombe akho amahlombe-ububanzi buhlukile. Ungavumeli ukuba baphinde bavulele ohlangothini.
4. Phakamisa izinyawo zakho phansi phansi ukuya edilini, noma eyodwa ngesikhathi noma ndawonye uma izibeletho ziqinile ngokwanele.
Uma usuphakamisa imilenze, ungaphenduli ikhanda lakho ohlangothini ukuze ubheke nxazonke ekamelweni, ngoba ungalimaza intamo yakho. Gcina amehlo akho phezulu futhi intamo yakho iqonde.
6. Phakamisa ngezinyawo ezinyaweni zakho.
7. Hamba izinyathelo zakho phambi kwekamelo kanye nezinyawo zakho ngasemuva ekamelweni ukuze uqondise umzimba. Ukulungiswa okulungile kunamathele phezu kwamahlombe nezinyawo ezinqulwini. Buza uthisha wakho noma umngane ukuthi akusize ubone ukuthi imilenze yakho iyingxenye engaphansi.
8. Hlala ohlelweni ukuze uphefumule.
9. Ukuphuma, ukubuyisela izinyawo zakho phezu kwekhanda lakho ukuze ufike epulazini.
10. Phuma epulazini kancane kancane.
Amathiphu wabaqalayo:
1. Uma izintambo zifuna ukuphuma ezihlangothini zombhede wakho, zama ukusebenzisa isibopho esivele esizungezile ngezandla ezingaphezulu ukuze uzigcine ungazihlukanise.
Linganisa ubude besikhwama ngaphambi kwesikhathi ngokumelene namahlombe akho bese ulufaka emagcekeni akho angaphezulu ngaphambi kokuba ufake umlimi.
2. Uma ungazizwa ulungele ukubekezela, zama lokhu okuhlukile kunalokho. Kusuka kwibhuloho elisekelwayo nebhokisi ngaphansi kwe-sacrum, phakamisa imilenze yakho ngqo ngqo etafuleni. Imisindo-up-the-wall yinye indlela enhle uma ufuna ukugwema ukungaphazamiseki ngesikhathi sakho .
Amathiphu Okuthuthukisiwe:
1. Kukhona ukuhlukahluka okuningi ekubekeni kwemilenze lokhu, kufaka phakathi ukuletha imilenze endaweni enkulu "V", noma endaweni baddha konasana noma lotus .
2. Uma uphuma ku-pose, hlela ku- karnapidasana .