Yini i-adho mukha svanasan, izinzuzo zayo nezindlela zokuphepha

Uyini u-Adho Mukha Svanasan

Adho Mukha Svanasan Le asana ingenye ye-yoga asana eyaziwa kabanzi, Le asana yokwelula inika amandla amasha emzimbeni.

  • Inja ebheke phansi iwukuma kwakudala okuvezwe ku-Art yaseGibhithe enezinkulungwane zeminyaka ubudala.
  • Kusifundisa ukuthi konke kuxhumene kanjani; ukuthi izithende zethu zixhunyaniswa kanjani namahlombe ethu, ukuthi iminwe iyithonya kanjani inhliziyo, ukuthi ukubekwa kwendololwane kuthinta kanjani umgogodla.

Yazi futhi njenge: Ukuma Kwenja Ebheke Phansi, ukuma kwekhanda, isihlahla esibheke phansi, Adho Mukh Sav Asan, Savasana, Shavasana

Contents hide
1 Uyini u-Adho Mukha Svanasan
2 Izinzuzo zika-Adho Mukha Svanasan
3 Izinyathelo okufanele zithathwe ngaphambi kokwenza i-Adho Mukha Svanasan

Ungaqala kanjani le Asana

  • Woza ezandleni nasemadolweni ngezihlakala ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu.
  • Gcoba izinzwane ngaphansi bese ubuyisela emuva uphakamisa izinqulu futhi uqondise imilenze.
  • Gcoba iminwe bese ugoba uye phambili ngokubeka isisindo eminweni.
  • Letha izingalo zombili ohlangothini olubheke phansi nangaphandle ngokunweba isifuba.

Ukuqeda kanjani lokhu Asana

  • Hlala kulesi simo noma yikuphi ukusuka kumzuzu ongu-1 ukuya kwemi-3.
  • Bese ugoba amadolo akho phansi ngokukhipha umoya bese uphumula ku-Advasana.

Okokufundisa kwevidiyo

Izinzuzo zika-Adho Mukha Svanasan

Ngokocwaningo, le Asana iyasiza njengoba ingezansi(YR/1)

  1. Ithobisa ubuchopho futhi isiza ekudambiseni ukucindezeleka nokucindezeleka okuncane.
  2. Inika amandla umzimba.
  3. Lokhu kumiswa kwelula imisipha yamahlombe, ohlangothini olungemuva lwethanga nomlenze, ama-arches onyawo nesandla.
  4. Iqinisa izingalo nemilenze.
  5. Isiza ekudambiseni izimpawu zokunqamuka kokuya esikhathini.
  6. Ikhulula ukungakhululeki kokuya esikhathini lapho kwenziwa kusekelwe ikhanda.

Izinyathelo okufanele zithathwe ngaphambi kokwenza i-Adho Mukha Svanasan

Njengokwezifundo zesayensi ezimbalwa, izinyathelo zokuphepha kufanele zithathwe ezifweni ezibalulwe ngezansi(YR/2)

  1. Ithobisa ubuchopho futhi isiza ekudambiseni ukucindezeleka nokucindezeleka okuncane.

Ngakho-ke, thintana nodokotela wakho uma unenkinga eshiwo ngenhla.

I-Histroy kanye nesisekelo sesayensi se-Yoga

Ngenxa yokudluliselwa ngomlomo kwemibhalo engcwele kanye nokuba yimfihlo kwezimfundiso zayo, isikhathi esidlule se-yoga sigcwele imfihlakalo nokudideka. Izincwadi zokuqala ze-yoga zaziqoshwa emaqabunga esundu athambile. Ngakho yalimala kalula, yabhidlika noma yalahleka. Umsuka weYoga kungenzeka uhlehle eminyakeni engu-5,000. Kodwa-ke ezinye izifundiswa zikholelwa ukuthi ingaba yiminyaka eyi-10,000. Umlando omude noncomekayo we-Yoga ungase uhlukaniswe ube yizikhathi ezine ezihlukene zokukhula, ukuzijwayeza, nokusungulwa.

  • I-Pre Classical Yoga
  • I-Classical Yoga
  • Thumela i-Classical Yoga
  • I-Yoga yesimanje

I-Yoga isayensi yezengqondo enemibono yefilosofi. UPatanjali uqala indlela yakhe yeYoga ngokuyala ukuthi ingqondo kumele ilawulwe – Yogahs-chitta-vritti-nirodhah. UPatanjali akaculi ekusekelweni kobuhlakani besidingo sokulawula ingqondo yomuntu, etholakala eSamkhya naseVedanta. I-Yoga, uyaqhubeka, iyisimiso somqondo, isithiyo sezinto zokucabanga. I-Yoga isayensi esekelwe kokuhlangenwe nakho komuntu siqu. Inzuzo ebaluleke kakhulu ye-yoga ukuthi isisiza ukuthi sigcine isimo esinempilo somzimba nengqondo.

I-Yoga ingasiza ekubambezeleni inqubo yokuguga. Njengoba ukuguga kuqala ngokuzidakwa ngokweqile noma ukuzifakela ushevu. Ngakho-ke, singanciphisa kakhulu inqubo ye-catabolic yokuwohloka kwamaseli ngokugcina umzimba uhlanzekile, uguquguquka, futhi ugcotshwe ngendlela efanele. Ama-yogasana, ama-pranayama, nokuzindla kufanele konke kuhlanganiswe ukuze kuzuze izinzuzo ezigcwele ze-yoga.

ISIFINYEZO
I-Adho Mukha Svanasan iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukuma komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.








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