I-Yoga Style Style Movement and Breath
I-Vinyasa, ebizwa nangokuthi ukugeleza ngenxa yendlela ebushelelekayo eyenziwa yizimbangela, ingenye yezitayela zanamuhla ezidumile kakhulu ze-yoga. Kuhlukaniswa okubanzi okuhlanganisa izinhlobo eziningi ze-yoga, kufaka phakathi i- shtanga ne- yoga yamandla .
Ngesikhathi se-yoga yesikhashana, i-vinyasa iphikisana ne- hatha . Izigaba zeHatha zivame ukugxila kwisimo esisodwa ngesikhathi sokuphumula phakathi. Ngokuphambene, i-string class classes ihlanganisa ndawonye ukwenza ukulandelana. Ukulandelana kungahle kulungiswe, njengase-Ashtanga lapho izimo zihlala zihlelwa khona ngendlela efanayo, kodwa isikhathi esiningi abafundisi be-vinyasa banokuhlakanipha ukuhlela ukuqhubekela phambili kokufaka ngezindlela zabo.
Ku-vinyasa yoga, ukunyakaza ngalunye kuvumelaniswe nomoya. Ukuphefumula kunikezwa ubukhulu, okwenza njengesikhonkwane njengoba uhamba ukusuka kwesinye isikhathi kuya kwesinye. Ukwelula kwenkomo yenkomo kuyisibonelo se-vinyasa elula kakhulu. Umgogodla uguqulwa kwi-inhale futhi ihlanganiswe ku-exhale. Ukulandelana kwelanga ukulandelana yi-vinyasa eyinkimbinkimbi. Ukunyakaza ngalunye kulolu chungechunge luphethwe yi-inhalation noma i-breath of breath.
Ukuhumusha kwangempela kwe-vinyasa kusuka eSanskrit kungukuthi "uxhumano," ngokusho kuka-Ellen Stansell, uF.D., i-RYT kanye nesazi sezincwadi ze-yogic. Ngokwe-yoga asana , singakwazi ukuhumusha lokhu njengokuxhuma phakathi kokunyakaza nokuphefumula noma njengokuxhumana phakathi kokufaka ngokulandelana.
Okufanele Ukulindele
I-Vinyasa ivumela eziningi ezihlukahlukene, kodwa cishe kuzohlale zifaka ilanga lomsindo. Lindela ukuhamba, ngezinye izikhathi ngamandla, kusuka ku-pose ukuya ku-pose. Kungakhathaliseki ukuthi i-class is fast noma ihamba kancane, ihlanganisa izimo ezithuthukisiwe , noma ukuhambelana kahle -kuzobe kuncike othisha ngamunye kanye nesitayela esithile lapho eqeqeshiwe khona.
Amanye amakilasi ahlanganisa ukufudumala okufudumala ekuqaleni lapho abanye beqala ngqo ngokuma. Ezinye izitayela ze-yoga ezithandwa kakhulu ziwela ngaphansi kwesambulela se-vinyasa, kuhlanganise ne- Jivamukti , i- CorePower , i- Baptiste Power Vinyasa , ne- Modo . Uma iklasi libizwa ngokuthi i-vinyasa, lingasebenzisa izici zamasiko amaningana ahlukene. Into eyodwa ungaqiniseka ukuthi ngabe ukugeleza phakathi kwe-poses. Okunye kufike kumfundisi, kodwa ungalindela ukubhekana nanoma yikuphi ukuhlanganiswa kwezimo ezingezansi.
Ukuhamba Nge-Vinyasa Yakho
Uma i-vinyasa isetshenzisiwe njengebizo, ichaza uchungechunge lwezinkinga ezintathu ezenziwa njengengxenye yokulandelana kwelanga. Uma uthisha ethi, "hamba i-vinyasa ngesivinini sakho," kusho ukwenza ipenki , i- chaturanga nenja ebheke phezulu (noma ukuhluka okulinganayo) usebenzisa ukuphefumula kwakho ukukala ukuthi uzoqhubeka nini lapho uhamba khona.
Uma uqala ukukhathala futhi lokhu kuthinta ikhwalithi yezinkinga zakho, kuyamukeleka kakhulu ukweqa i-vinyasa bese ulinda iklasi eyinja ebheke phansi .
Inguqulo yesiqalo ye-vinyasa iplanki → amadolo, isifuba, isifuba → i-cobra → inja ebheke phansi.
Inguqulo ephakeme iplanki → chaturanga dandasana → inja ebheke phezulu → inja ebheke phansi.
Ake sibheke ukuhlolisisa ngokulandelana kohambo lwabaqalayo kuqala bese siqhubeka ngokulandelana okuphambili kakhulu.
Inguqulo yokuqala: I-Plank Pose
Qala endaweni yeplanki. Lokhu kuvame ukufika ngokuhamba noma ukuxhuma emuva kusuka ebusweni bakho. Uma iplanki iningi kakhulu kuwe, ungakwazi njalo ukuphonsa amadolo akho phansi. Vele uqiniseke ukuthi ugcine izintambo zakho zihambelana ngaphansi kwamahlombe akho.
Okuphansi Kwezintambo, Isifuba, neChin
I-Exhale ukuze unciphise amadolo, isifuba, nesinki ematheni akho. I-butt yakho ihlala phezulu emoyeni futhi izingxube zakho zikhomba emuva ngqo ezinhlangothini zakho. Lokhu kuphakamisa ukufudumala okuhle kwezinto ezingapheli futhi kukusiza ukuba uthuthukise amandla esandla.
I-Cobra Pose
Faka futhi uphumele phambili ku-pose ye-cobra pose. Ungadlulisi izingalo zakho. Njengoba uhlehlisa phansi izinyathelo zakho phansi, isifuba sakho sizofika futhi siphakamise phansi.
Zama ukwenza lokhu kuphakama kuvela emandleni akho emuva, hhayi ukugxila ezandleni zakho. Hlala unesisindo ezandleni zakho ngenkathi ubeka i-pelvis yakho neziqongo zezinyawo zakho kumat.
Ngaphansi Ukubhekana Nenja
Hlanganisa bese ugoqa izinzwane zakho ngaphansi uma ulungisa izingalo zakho ukuze uphendule emuva inja ebheke phansi . Ungangena kuzo zonke izingxenye ezine noma ingane yenguquko uma uthanda.
Inguqulo Ethuthukisiwe: Emuva Pose Pank
Manje ake sibheke inguqulo ehambile, eqala ngeplanki pose. Ngesikhathi sokugeleza kwelanga lokubonga, abafundi abaphuthumayo ngezinye izikhathi bayagxuma emuva kusukela ekuhambeni kwe-chaturanga. Uma kunjalo, weqa iplanki.
Ukuze ulungele ukwehla kusuka eplanini, shiya phambili phambili ezandleni zakho zezintambo.
Chaturanga Dandasana
Exhale bese ugoba izintambo zakho ngqo ukuze wehlise ku-chaturanga dandasana. Umzimba wakho usemgqeni owodwa oqondile futhi amahlombe akho akufanele abe ngaphansi kwama-elbows akho. Isikhundla esinzima ukubamba kodwa zama ukusheshisa ku-pose ezayo.
Ukubhekana Nezinja Eziphezulu
Faka futhi uqondise izingalo zakho, uphonsa iziqhenqo zakho, uphinde ugoqe izinzwane eziqongweni zezinyawo zakho ube yinja ebheke phezulu. Ungakwazi ukuhamba ngezinyawo ngesikhathi esisodwa uma lokho kusebenza kangcono kuwe. Cindezela ezandleni zakho nasezinyaweni ukugcina izithamela zakho ziphakanyiswe phansi. Gcina amahlombe akho asuka ezindlebeni zakho.
Ngaphansi Ukubhekana Nenja
Hlanganisa, gqanyisa phezu kwezinzwani bese ususa izinyathelo zakho uphinde ubuye inja ebheke phansi.
Yenza inguqulo ye-vinyasa ukuthi ukhululekile kakhulu. Ngisho noma une-chaturanga enekhono kakhulu, kuhle ukufudumala ngamadolo ambalwa, isifuba, isikhumba ekuqaleni kwekilasi.
Amanye amakilasi okugeleza anezinhlobo eziningi ze-vinyasas. Uma ukhathele futhi ifomu lakho liqala ukuguqa, buyela emuva ku-version yabaqalayo noma yeqa i-vinyasa ngokuphelele. Ungakwazi ukuhlala inja noma ebheke phansi phansi inja ngenkathi ulinda. I-Chaturanga i- pose eyingozi nokulimala kungenzeka kakhulu uma kwenzeka ukhathele, ngakho-ke uyidlale ephephile.
Ingabe I-Yoga Egeleza Kuwe?
Amandla kaVinyasa asekuhlukeni kwawo. Uma ujabulela ukuba nezinto ezikude futhi ezingenakulinganiswa futhi uthanda ukuqhubeka, lesi sitayela sizame ngempela.
Ezimweni eziningi, akekho ifilosofi eyodwa, i-rulebook, noma ukulandelana okufanele othisha balandele, ngakho-ke kunamathuba amaningi abantu ngabanye kanye nama-quirks abazobhekana nawo. Lokhu kubalulekile ukuthi uthola uthisha oyithandayo futhi ongakuqonda. Uma isigaba sakho sokuqala sokugeleza singadli umhlaba wakho, qhubeka uzama othisha abahlukene uze uthole okulingene kangcono.