Uyini u-Adho Mukha Vrikshasana
Adho Mukha Vrikshasana I-Vrikshasana iyisimo somuthi okusho ukuthi umile uphakamise isandla sakho ubheke esibhakabhakeni.
- I-Adho-Mukha-Vrikshasana ingabizwa ngokuthi ukuma kwesihlahla esitshekile lapho ezandleni zakho kusekela isisindo somzimba wonke. Le asana uma yenziwa abaqalayo kufanele yenziwe ngokucophelela okukhulu njengoba ukuzilinganisa esandleni sakho ngeke kube lula kangako.
- Ngenkathi wenza le asana, ukwesaba ukuwa kungokwemvelo. Ngakho-ke i-pose eyisisekelo izochazwa ngezithende ezisekelwe odongeni.
Yazi futhi njenge: I-Downward Tree Posture, Vriksha Asana, Vriksh Asana, Vriks Pose, Vrksasana
Ungaqala kanjani le Asana
- Yenza i-Adho-Mukha-Svanasana (Ukuma Kwenja Ebheke Phansi) neminwe yakho iyiyintshi noma amabili ukusuka odongeni, izandla zibe ububanzi behlombe.
- Goba manje idolo elingakwesokunxele bese ufaka unyawo phakathi, eduze nodonga, kodwa gcina umlenze wesokudla usebenza ngokudlulela esithendeni.
- Bese uthatha ama-hops ambalwa ngaphambi kokuthi uzame ukuzethula ubheke phansi.
- Phakamisa umlenze wakho wesokudla ubheke odongeni, futhi ngokushesha usunduze isithende sakho sobunxele ukuze usiphakamise usuka phansi futhi uqondise nedolo lesokunxele.
- Njengoba yomibili imilenze isuka phansi, sebenzisa imisipha yakho yangaphakathi yesisu ukuze uphakamise isinqe sakho phezu kwehlombe lakho.
- Gxumela phezulu naphansi kanje izikhathi ezimbalwa, isikhathi ngasinye uphusha phansi ukhuphuke kancane.
- Khipha umoya ujule ngaso sonke isikhathi lapho ugxuma.
- Ekugcineni uzokwazi ukukhahlela yonke indlela ungene endaweni yokuma.
- Ekuqaleni izithende zakho zingaphahlazeka odongeni, kodwa futhi ngokuzijwayeza okwengeziwe uzokwazi ukushwiba izithende zakho phezulu kancane obondeni.
- Uma amakhwapha nezitho zakho ziqinile, umgogodla wakho ungase ugobe ngokujulile.
- Ukuze wandise le ndawo, dweba izimbambo zakho zangaphambili ku-torso yakho, finyelela umsila wakho ngasezithendeni zakho, bese uslayida izithende zakho phezulu odongeni.
- Manje cindezela imilenze yangaphandle ndawonye bese ugoqa amathanga phakathi.
- Lengisa ikhanda lakho endaweni ephakathi kwamahlombe akho bese ugqolozela phakathi nendawo.
- Hlala endaweni isikhathi esithile bese uphumule.
- Qinisekisa ukushintsha umlenze wakho wokukhahlela, usuku olulodwa kwesokudla, ngosuku olulandelayo kwesokunxele.
Ukuqeda kanjani lokhu Asana
- Ukuze ukhulule, hlala endaweni eyi-10 kuya kweyi-15, uphefumula ngokujulile.
- Kancane kancane sebenzisa indlela yakho kufika kuminithi elingu-1.
- Khipha ngokukhipha umoya, buyisela emuva kancane phansi.
- Gcina amahlombe akho ephakanyisiwe futhi ebanzi, futhi wehlise unyawo olulodwa phansi ngesikhathi, isikhathi ngasinye ngokukhipha umoya.
- Yima uqonde imizuzwana engu-30 ukuya kuminithi elingu-1 ukuze uphumule.
Okokufundisa kwevidiyo
Izinzuzo zika-Adho Mukha Vrikshasana
Ngokocwaningo, le Asana iyasiza njengoba ingezansi(YR/1)
- Qinisa amahlombe, izingalo, nezihlakala.
- Welula imisipha yesisu.
- Ithuthukisa umuzwa wokulinganisela.
- Ithobisa ubuchopho futhi isiza ekudambiseni ukucindezeleka nokucindezeleka okuncane.
Izinyathelo okufanele zithathwe ngaphambi kokwenza i-Adho Mukha Vrikshasana
Njengokwezifundo zesayensi ezimbalwa, izinyathelo zokuphepha kufanele zithathwe ezifweni ezibalulwe ngezansi(YR/2)
- Hhayi abantu abanomgogodla, ihlombe, intamo.
- Ungakwenzi lokhu asana uma uphethwe ikhanda, isimo senhliziyo, umfutho wegazi ophakeme, ukuya esikhathini.
- Uma unolwazi ngalesi simo, ungaqhubeka nokuprakthiza kuze kube yilapho ukhulelwe.Gwema le asana uma ukhulelwe.
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 Vrikshasana iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukuma komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.
