I-Laghu vajrasana ihlanganiswe nochungechunge lwesibili lwe- Ashtanga yoga. Inguqulo ye-Ashtanga yenziwa ngezandla zakho ezinyaweni zakho. Ukuhluka okuboniswe lapha kukhulisa ubukhulu be-backbend ngokuletha umqhele wekhanda lakho ezinyaweni zakho kanye nezandla ezitheni zakho. Inguqulo ye-Ashtanga empeleni ifinyeleleka kakhulu uma ukhululekile ekamelweni lekamele .
Qinisekisa ukuthi ugcina isifuba sithutha futhi i-glutes ithambile yokwandisa umgogodla futhi ugweme ukuchofoza emuva. Ukunciphisa emuva nokuphakamisa ngokulawula kusebenza ngempela kwamathanga ngaphezu kwanoma yini.
- Uhlobo lwe-pose : Emuva emuva
- Izinzuzo : Ukwandisa ukuhamba komgogodla; ivula umphimbo, isifuba, ne-quadriceps; iqinisa izibeletho kanye nezinsizwa zokusekela umgogodla.
Imiyalo
- Qala endaweni eguqa ngamathanga akho ngezingcingo ezansi.
- Phakamisa isifuba sakho ukwandisa umgogodla wakho lapho ubuyela emuva ekamela.
- Letha izandla zakho ukuqonda amazinyo akho.
- Yehlisa ikhanda lakho.
- Ngokulawula okuvela ekugxileni emilenzeni, phonsa ikhanda lakho futhi kancane kancane wehlisa umqhele phansi, ungene emhlane.
- Gcina izingalo zakho ngqo futhi ubambe ezinyaweni zakho sonke isikhathi.
- Ukuze uphume, faka ingqikithi uphinde uzenzele emuva ukuze uguqe.
Amathiphu wabaqalayo
- Lokhu kuyinkimbinkimbi enkulu futhi kuzomele zilingeke kuphela ngabafundi abanomkhuba oqinile wokubuyela emuva.
- Ikamela liyi-version elinganiselwe kanye nenhle yokulungiselela.
Amathiphu Okuthuthukisiwe
Uma une-bendier back, zama lokhu kuhluka:
- Esikhundleni sokubamba izinyawo zakho, gcina izandla zakho ezitheni zakho njengoba ushiya phansi. Uma ikhanda lakho lifika emhlabathini, gcoba izandla zakho phansi kwamathanga akho emadolweni akho. Lena inguquko eqondile ye-pos. Ukugcina izandla zakho emathangeni akho kusho ukuthi ikhanda lakho lizohlala phakathi kwezinyawo zakho.