Yini uJanu Sirsasana
Janu Sirsasana U-Janu usho idolo kanti u-sirsha usho ikhanda. I-Janu Sirsasana iyisimo esihle sokwelula indawo yezinso enikeza umphumela ohlukile kunalowo we-Pascimottanasana.
- Le asana eyawo wonke amazinga abafundi, uJanu Sirsasana ubuye abe yi-spinal twist. Kuyisimo sokujabulela i-asymmetry. Amandla awo ukukhulula ukuminyana ezingxenyeni ezihlukene zomhlane nokukhulula ama-hamstrings.
Yazi futhi njenge: I-Head-to-Knee Forward Bend Posture, Spinal Twist Pose, Janu Shish Asan, Janu-Shirsha Asana, Janoo Sirsha, J-Sirsasna
Ungaqala kanjani le Asana
- Qala ngenkathi uhlezi eDandasana.
- Gobisa umlenze wakho wesokunxele ukuze ingxenye engezansi yonyawo lwakho ithinte ukuya ethangeni lesokudla kuyilapho isithende sisesimeni.
- Qiniseka ukuthi uqondisa umgogodla wakho.
- Adonse umoya bese uphakamisa izingalo zakho.
- Qala ukugobela phambili kancane kakhulu ngenkathi uphakamisa ugcine umgogodla uqondile.
- Finyelela isikhundla esiphezulu esijwayelekile.
- Uma kudingeka thola usizo lwemisipha yamathanga ukuze welule.
- Ngemva kokufinyelela endaweni yokugoba ephezulu, yehlisa izingalo zakho ukuze ubambe unyawo lwesokudla.
- Gcina lesi simo uze uzizwe ukhululekile ngenkathi uphefumula kancane.
Ukuqeda kanjani lokhu Asana
- Ukuze Ukhulule: Hofuza bese uqhamuka nomhlane oqondile bese uphinda inqubo efanayo ngomunye umlenze.
Okokufundisa kwevidiyo
Izinzuzo zika-Janu Sirsasana
Ngokocwaningo, le Asana iyasiza njengoba ingezansi(YR/1)
- Ithuthukisa uhlelo lokugaya futhi ikhuthaze isibindi nezinso.
- Kuyasiza ekudambiseni izimpawu zokunqamuka kokuya esikhathini.
- Iphinde yelula amahlombe, umgogodla, ama-hamstrings nama-groins.
- Ithulisa ubuchopho futhi isiza ekudambiseni ukudangala okuncane.
- Iqinisa imisipha yangemuva ngesikhathi sokukhulelwa.
Izinyathelo okufanele zithathwe ngaphambi kokwenza u-Janu Sirsasana
Njengokwezifundo zesayensi ezimbalwa, izinyathelo zokuphepha kufanele zithathwe ezifweni ezibalulwe ngezansi(YR/2)
- Hhayi eyabantu abaphethwe isifuba somoya, abanesifo sohudo, abalimele emadolweni.
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-Janu Sirsasana iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukuma komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.
