Yini uSetusu Bandha Sarvangasana, izinzuzo zayo kanye nezindlela zokuphepha

Iyini i-Setu Bandha Sarvangasana

Setu Bandha Sarvangasana I-Setu isho ibhuloho. “I-Bandha” ithi Khiya, futhi “Asana” ithi Pose noma Isimo. “Setu Bandhasana” isho ukwakhiwa kwebhuloho.

  • I-Setu-Bandha-Sarvangasana iyi-asana ewusizo yokulandela u-Ushtrasana noma i-Shirshasana ngoba inweba ingemuva lentamo yakho ngendlela efanayo naleyo eyenziwa ngu-Sarvangasana ngemva kwe-Shirshasana.

Yazi futhi njenge: I-Bridge Posture/ Pose, Setu Bandh Sarvang Asan, Bandha Sarvanga Asana

Contents hide
1 Iyini i-Setu Bandha Sarvangasana
2 Izinzuzo ze-Setu Bandha Sarvangasana
3 Ukuqapha okufanele kuthathwe ngaphambi kokwenza i-Setu Bandha Sarvangasana

Ungaqala kanjani le Asana

  • Lala ngokuma kweSupine (Shavasana) phansi.
  • Gcoba amadolo akho bese ubeka izinyawo zakho phansi, izithende eduze kwamathambo ahlezi ngangokunokwenzeka.
  • Khipha umoya futhi, ucindezela izinyawo zakho zangaphakathi nezingalo ngokukhuthele ungene phansi, phushela umsila wakho phezulu ubheke ku-pubis, uqinise (kodwa ungaqinisi) izinqe, futhi uphakamise izinqe uzisuse phansi.
  • Gcina amathanga akho nezinyawo zangaphakathi zihambisana.
  • Bamba izandla ngaphansi kwe-pelvis yakho bese welula ezingalweni ukuze ukusize uhlale phezu kwamahlombe akho.
  • Phakamisa izinqe zakho kuze kube yilapho amathanga acishe afane naphansi.
  • Gcina amadolo akho ngqo phezu kwezithende, kodwa uwaphushele phambili, kude nezinqulu, futhi wandise ithambo lomsila ngasemhlane wamadolo.
  • Cindezela izingalo zakho zombili ngokumelene nomhlaba ngokuqinile, wandise amahlombe akho, bese uzama ukuphakamisa isikhala phakathi kwehlombe nentamo.
  • Phakamisa umhlathi wakho kancane uye ngasesifubeni, uwususe kancane esifubeni, Manje cindezela uhlangothi olungemuva lwehlombe uye ngaphakathi, Manje cindezela umhlathi esifubeni.
  • Qinisa izingalo zangaphandle, nweba izindwani zamahlombe, bese uzama ukuphakamisa isikhala phakathi kwazo phansi kwentamo (lapho elele khona engutsheni) uye phezulu enkambeni.

Ukuqeda kanjani lokhu Asana

  • Hlala ekumiseni noma yikuphi ukusuka kumasekhondi angama-30 ukuya kuminithi elingu-1.
  • Khulula ngokukhipha umoya, ugoqe umgogodla kancane wehlele phansi.

Okokufundisa kwevidiyo

Izinzuzo ze-Setu Bandha Sarvangasana

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

  1. Welula isifuba, intamo, nomgogodla.
  2. Ithobisa ubuchopho futhi isiza ekudambiseni ukucindezeleka nokucindezeleka okuncane.
  3. Ivuselela izitho zesisu, amaphaphu, negilo.
  4. Ivuselela imilenze ekhathele.
  5. Ithuthukisa ukugaya.
  6. Isiza ekudambiseni izimpawu zokunqamuka kokuya esikhathini.
  7. Iqeda ukungakhululeki kokuya esikhathini lapho kwenziwa ngokusekelwa.
  8. Yehlisa ukukhathazeka, ukukhathala, ubuhlungu beqolo, ikhanda elibuhlungu nokuqwasha.
  9. Usizo ku-asthma, high blood pressure, osteoporosis, kanye ne-sinusitis.

Ukuqapha okufanele kuthathwe ngaphambi kokwenza i-Setu Bandha Sarvangasana

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

  1. Gwema le asana uma unenkinga yokulimala entanyeni.
  2. Uma kunesidingo, faka ingubo yokulala egoqwe ngokuqinile ngaphansi kwamahlombe akho ukuvikela intamo yakho.

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-Setu Bandha Sarvangasana iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukwakheka komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.








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