Chii chinonzi Prasarita Padottanasana
Prasarita Padottanasana Inowanzokurudzirwa kune vanhu vasingakwanisi kuita Shirshasana, chigadziko chemusoro, kuitira kuti vawane mabhenefiti akafanana anosanganisira kuita kuti pfungwa dzigadzikane.
- Muchimiro ichi chakamira muviri unenge wakafanana neuyo uri muUpavistha-Konasana, wakagara kumberi wakabhenda nemakumbo akafara.
Uyewo Ziva se: Yakanyanya Kupararira Gumbo Kutambanudzira Kumira, Yakafara Legged Forward Bend Pose, Prasharita Padottana Asana, Prasarita Paduttan kana Padottan Asan, Padotanasana
Ndoitanga sei iyi Asana
- Mira netsoka dzako dzakafanana kusvika panoperera meti yako iri pakati.
- Tanga muTadasana(Mountain Pose) wakamira wakatwasuka uye wakareba netsoka pamwe chete, maoko ari muhudyu mako.
- Tora mweya mukati uye svetuka makumbo ako akaparadzana kure kureba, gumbo kureba uye zvishoma.
- Kune vakawanda, kureba kwegumbo kunofanira kunge kwakafara sezvinobvira kuchengetedza tsoka dzakafanana.
- Kune vamwe, ndiani anogona nyore kuunza musoro pasi pakati pemakumbo akafanana. Makumbo anofanirwa kuve akafara sezvinodiwa kuunza kumusoro kwemusoro kusvika pasi nemusana wakatwasuka (usiri wakatenderedzwa).
- Chengetedza tsoka dzakafanana uye dzakadzika midzi muvhu.
- Simudza zvigunwe zvako uye usvike mberi nazvo.
- Ita shuwa kuti makumbo ako etsoka haadonhe.
- Activate your quadriceps muscles uchikwevera kumusoro kwakananga ku pelvis uye kupinda kune bhonzo.
- Iri basa mumakumbo ekumusoro ekumusoro rinosimudza mabvi ako (patellae) achivachengetedza mupose.
- Dzorera tsoka dzako kunze.
- Kufamba uku kunobatsira kusimudza iwe uri mukati metsoka arches.
Ndopedza sei Asana iyi
- Kuti ubude, dzosa maoko ako pasi pasi pemapfudzi ako uye simudza uye kurebesa torso yako yepamberi.
- Zvino nekufema mukati, isa maoko ako muhudyu yako, dhonza chikamu chako chezasi chemusana kumashure, uye simudza chipfuva kumusoro.
- Famba kana kusvetukira tsoka dzako kudzokera kuTadasana.
Vhidhiyo Tutorial
Zvakanakira Prasarita Padottanasana
Zvinoenderana nekutsvagisa, iyi Asana inobatsira sezviri pazasi(YR/1)
- Inosimbisa uye inotambanudza makumbo emukati uye kumashure uye musana.
- Tones nhengo dzedumbu.
- Inonyaradza uropi.
- Inobvisa kurwadza kwemusana.
Kuchenjerera kutorwa usati waita Prasarita Padottanasana
Sekune akati wandei zvidzidzo zvesainzi, dziviriro dzinofanirwa kutorwa muzvirwere zvinotaurwa sezviri pazasi(YR/2)
- Vanhu vane dambudziko rezasi-musana: Dzivisa kubhenda kwakazara kumberi.
- Kana uine dambudziko rezasi-musana, usanyanya kudzika mupose asi zorora musoro wako nemaoko pachigaro chechigaro kuti zvive nyore kumusana kwako.
- Buda panzvimbo zvishoma nezvishoma kunyanya kana uine low blood pressure.
- Chenjera kuti usarerekesa musoro kana kudzvanya mutsipa kana ukaisa pasi.
- Usaita hyperextend mabvi kuitira kuti adzokere kumashure.Simudza ibvi kuti udzivise kukanganisa kujoini.
Saka, bvunza chiremba wako kana uine chero dambudziko rataurwa pamusoro apa.
Histroy uye sainzi base yeYoga
Nekuda kwekupfuudzwa nemuromo kwezvinyorwa zvinoera uye kuvanzika kwedzidziso dzayo, iyo yoga yakapfuura yakazara nezvakavanzika uye nyonganiso. Mabhuku ekutanga eyoga akarekodhwa pamashizha akapfava emuchindwe. Saka yaikurumidza kukuvara, kuparadzwa, kana kurasika. Mavambo eYoga anogona kunge akanyorwa makore anopfuura 5,000. Nekudaro vamwe vadzidzi vanotenda kuti inogona kunge yakare se10,000 makore. Nhoroondo yeYoga yakareba uye ine mbiri inogona kupatsanurwa kuita nguva ina dzakasiyana dzekukura, kuita, uye kugadzirwa.
- Pre Classical Yoga
- Classical Yoga
- Tumira Classical Yoga
- Yemazuvano Yoga
Yoga isayenzi yepfungwa ine huzivi overtones. Patanjali anotanga nzira yake yeYoga nekuraira kuti pfungwa dzinofanirwa kudzorwa – Yogahs-chitta-vritti-nirodhah. Patanjali haapindire muhungwaru hwepasi pechido chekudzora pfungwa dzemunhu, dzinowanikwa muSamkhya neVedanta. Yoga, anoenderera mberi, ndiko kudzorwa kwepfungwa, chinomanikidza chepfungwa-zvinhu. Yoga isainzi yakavakirwa pane ruzivo rwemunhu. Chakanyanya kukosha mukana weyoga ndechekuti inotibatsira kuchengetedza hutano hwemuviri nepfungwa.
Yoga inogona kubatsira kuderedza kuchembera. Sezvo kuchembera kunotanga zvakanyanya ne autointoxication kana kuzvipa chepfu. Saka, isu tinokwanisa kudzikamisa zvakanyanya maitiro ecatabolic ekuderera kwesero nekuchengeta muviri wakachena, unochinjika, uye wakanyatsozorwa. Yogasanas, pranayama, uye kufungisisa zvese zvinofanirwa kusanganiswa kuti zvikohwe zvakanakira iyo yoga.
SUMMARY
Prasarita Padottanasana inobatsira mukuwedzera kushanduka kwemhasuru, inovandudza chimiro chemuviri, inoderedza kushushikana kwepfungwa, uye inovandudza hutano hwese.
