Iyini i-Ardha Bhujangasana
Ardha Bhujangasana Kule asana vumela ingxenye engezansi yomzimba wakho ukusuka ezinzwaneni ukuya enkabeni ithinte phansi. Beka izintende phansi bese uphakamisa ikhanda njengemfezi.
- Ngenxa yokuma kwayo njengemfezi, ibizwa ngokuthi yi-cobra posture.
Yazi futhi njenge: Ukuma kwe-Half-cobra, I-Half Snake Pose, i-Adha Bhujang Asan
Ungaqala kanjani le Asana
- Thatha i-Prone Position (Advasana), imilenze ndawonye, nezinzwane ndawonye, ubheke ngaphandle, izandla ziseduze nomzimba, iminwe ihlangene intende ibheke phezulu futhi ubuso bakho bubheke phezulu.
- Songa izandla ezindololwaneni, ubeke izintende phansi eduze kwehlombe ngalinye, isithupha kufanele sibe ngaphansi kwekhwapha.
- Letha umhlathi phambili futhi uwubeke phansi.
- Bheka phambili.
- Phakamisa isilevu bese uphendulela ikhanda emuva ngangokunokwenzeka.
- Phakamisa isifuba ubheke emuva kuze kufike enkabeni.
- Ungaphakamisi inkaba.
- Gcina ukuma isikhathi esithile.
Ukuqeda kanjani lokhu Asana
- Ukukhulula, kancane kancane ulethe umzimba wakho phansi, uqale wenze isisu, bese isifuba, ihlombe, umhlathi futhi ekugcineni ubeke isiphongo phansi.
- Manje, khulula izandla zakho futhi uzibeke eceleni kwamathanga.
Okokufundisa kwevidiyo
Izinzuzo ze-Ardha Bhujangasana
Ngokocwaningo, le Asana iyasiza njengoba ingezansi(YR/1)
- Qondisa izingalo bese uzibuyisela emuva emzimbeni zize zime mpo.
- Lokhu kuthinta imisipha yomzimba.
- Isebenza kangcono ku-Asthma, i-Dyspepsia njengezifo futhi isiza ekugcineni umgogodla ugobile.
Izinyathelo okufanele zithathwe ngaphambi kokwenza i-Ardha Bhujangasana
Njengokwezifundo zesayensi ezimbalwa, izinyathelo zokuphepha kufanele zithathwe ezifweni ezibalulwe ngezansi(YR/2)
- Unganiki i-jerk (ukudonsa okungazelelwe) ukuze uphakamise umzimba wakho.
- Inkaba noma ingxenye engezansi yenkaba akufanele iphakanyiswe.
- Beka isisindo esincane ezandleni.
- Hlukanisa isisindo emgogodleni nasezingalweni.
- Ngenkathi usendaweni yokugcina, isithupha kufanele sithinte isifuba eduze kwekhwapha.
- Ekuqaleni isisindo singahlala ezandleni.
- Ngenkathi bebuya abanye abantu bagobisa amakhanda abo kuqala kodwa kufanele kugwenywe.
- Ingxenye yomzimba eshiya umhlabathi kuqala iyobuyela emhlabathini ekugcineni.
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-Ardha Bhujangasana iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa isimo somzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.
