Yini i-ardha chandrasana 1, izinzuzo zayo nezindlela zokuphepha

Iyini i-Ardha Chandrasana 1

Ardha Chandrasana 1 Ekwenzeni i-Ardha-Chandrasana (isigamu senyanga asana) ukuma; Uthola amandla enyanga aqulekile, futhi la mandla ashintsha ngokwezigaba zansuku zonke zokuma kwenyanga.

  • Inyanga nayo iwuphawu ku-yoga. Ithinta umuntu ngamunye ngendlela yayo. Ngokwenza lokhu asana kwenza kubaluleke kakhulu ukukhulisa lawo mandla futhi uwasebenzise ukuze kuzuze umzimba wakho. La mandla angase abe usizo emizimbeni yethu ekhathele.

Yazi futhi njenge: Half Moon Pose 1, Ardh Chandra Asan, Adha Chander Asan

Contents hide
1 Iyini i-Ardha Chandrasana 1
2 Izinzuzo ze-Ardha Chandrasana 1
3 Izinyathelo okufanele zithathwe ngaphambi kokwenza i-Ardha Chandrasana 1

Ungaqala kanjani le Asana

  • Yenza i-Trikonasana ngakwesokudla, isandla sakho sobunxele sincike okhalweni lwesobunxele.
  • Donsa umoya, gobisa idolo lakho langakwesokudla, bese uslayida unyawo lwakho lwesokunxele ngamasentimitha angu-6 kuya kwangu-12 ukuya phambili phansi.
  • Ngesikhathi esifanayo, finyelela isandla sakho sokudla phambili, ngaphesheya kohlangothi lukazwane oluncane lonyawo lwesokudla, okungenani amayintshi angu-12.
  • Exhale, cindezela isandla sakho sokunene nesithende sokunene ngokuqinile ungene phansi, futhi uqondise umlenze wakho wesokudla, ngesikhathi esifanayo uphakamise umlenze wesokunxele ngokuhambisana (noma ukulinganisa kancane ngenhla) phansi.
  • Nweba ngenkuthalo ngesithende sangakwesokunxele ukuze ugcine umlenze ophakanyisiwe uqinile.
  • Qaphela ukuthi ungakhiyi (futhi ngakho-ke u-hyperextend) idolo elimile: qiniseka ukuthi i-kneecap iqondaniswe ngqo phambili futhi ayiphendulelwanga ngaphakathi.
  • Zungezisa umzimba wakho ongaphezulu kwesokunxele, kodwa gcina inqulu yangakwesokunxele iya phambili kancane.
  • Iningi labaqalayo kufanele ligcine isandla sobunxele okhalweni lwesokunxele nekhanda lisendaweni engathathi hlangothi, libheke phambili.
  • Thatha isisindo somzimba kakhulu emlenzeni omile.
  • Cindezela isandla esiphansi kancane uye phansi, usisebenzise ukuze ulawule ibhalansi yakho ngobuhlakani.
  • Phakamisa iqakala elingaphakathi lonyawo olumile phezulu ngokuqinile, njengokungathi udonsa amandla ukusuka phansi uwayise kumbele omile.
  • Cindezela ingxenye engezansi yomgogodla kanye nengemuva lehlombe ngokuqinile emuva, bese welula umlenze.
  • Hlala kule ndawo imizuzwana engama-30 ukuya kuminithi elingu-1.
  • Bese wenza ukuma kwesokunxele ubude besikhathi esifanayo.

Ukuqeda kanjani lokhu Asana

  • Ukukhulula: donsa umoya bese ucindezela ezinyaweni njengoba ufinyelela iminwe ibuyele ophahleni.
  • Buyela e-Trikonasana.
  • Phinda ngakolunye uhlangothi.

Okokufundisa kwevidiyo

Izinzuzo ze-Ardha Chandrasana 1

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

  1. Uhhafu wenyanga welula ngokujulile futhi uvule izinhlangothi zomzimba futhi uthuthukise amandla omzimba awumongo, ibhalansi nokugxilisa ingqondo.
  2. Ingxenye yenyanga iqinisa amaqakala namadolo, ithuthukise ukujikeleza kwegazi futhi inike amandla umzimba wonke.
  3. Iqinisa isisu, amaqakala, amathanga, izinqe nomgogodla.
  4. Yelula ama-groins, ama-mucle ohlangothini olungemuva lwethanga nomlenze, amahlombe, isifuba nomgogodla.
  5. Ithuthukisa ukusebenzisana nomuzwa wokulinganisela.
  6. Isiza ekudambiseni ingcindezi futhi Ithuthukisa ukugaya.

Izinyathelo okufanele zithathwe ngaphambi kokwenza i-Ardha Chandrasana 1

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

  1. Ukulimala kwakamuva noma okungapheli ezinqulwini, emhlane noma emahlombe.
  2. Uma unezinkinga zentamo, ungaphenduli ikhanda lakho ubheke phezulu; qhubeka ubheke phambili futhi ugcine izinhlangothi zombili zentamo zinde ngokulinganayo.
  3. Uma unekhanda elibuhlungu noma i-migraine, umfutho wegazi ophansi, isifo sohudo kanye nokuqwasha njengezinkinga ungawenzi lo msebenzi.

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 Chandrasana 1 iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukuma komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.








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