Adho Mukha Vrikshasana ke eng
Adho Mukha Vrikshasana Vrikshasana ke setšoantšo sa sefate se bolelang hore u eme u phahamiselitse letsoho la hao leholimong.
- Adho-Mukha-Vrikshasana e ka bitsoa sefate se sekameng moo matsoho a hau a tšehetsang boima bohle ba ‘mele. Pele sena ha se etsoa ke ba qalang se tlameha ho etsoa ka hloko haholo kaha ho itekanya letsohong la hau ho ka se be bonolo joalo.
- Ha u ntse u etsa pele sena, tšabo ea ho oa ke ea tlhaho. Kahoo pose ea motheo e tla hlalosoa ka lirethe tse tšehetsoeng khahlanong le lerako.
Hape Tseba joalo ka: Downward Tree Posture, Vriksha Asana, Vriksh Asana, Vriks Pose, Vrksasana
Mokhoa oa ho qala Asana ena
- Etsa Adho-Mukha-Svanasana (Pose ea Ntja e shebileng tlase) ka menoana ea hau e le lisenthimithara tse peli ho tloha leboteng, matsoho a bophara ba mahetla.
- Hona joale khumama lengole le letšehali ‘me u kene leoto ka hare, haufi le lebota, empa u boloke leoto le letona le sebetsa ka ho fetela ka serethe.
- Ebe u nka li-hops tse ‘maloa pele u leka ho itlhahloba.
- Phahamisa leoto la hao le letona ho ea leboteng, ‘me hang-hang u sutumetse serethe sa hao se letšehali ho se phahamisa ho tloha fatše hape u otlolle lengole le letšehali.
- Ha maoto a mabeli a phahama fatše, sebelisa mesifa ea ka hare ea mpa ho phahamisa sekoti holim’a lehetla la hao.
- Tlolela holimo le tlase joalo ka makhetlo a mangata, nako le nako u sutumelletsa fatše ho ea holimo hanyane.
- Phefumoloha ka botebo nako le nako ha u tlola.
- Qetellong u tla khona ho raha tsela eohle ka har’a poso.
- Qalong lirethe tsa hao li ka ‘na tsa thula lebota, empa hape ka ho ikoetlisa haholoanyane u tla khona ho tsoka lirethe tsa hau hanyenyane ho ea leboteng.
- Haeba liphaka le liropo tsa hau li le thata, mokokotlo oa hau o ka tlase o ka ba o kobehile haholo.
- Ho lelefatsa sebaka sena, hula likhopo tsa hau tse ka pele ka har’a ‘mele oa hau, fihla lesapong la mohatla ho lirethe tsa hau, ‘me u theole lirethe tsa hau holimo leboteng.
- Joale kopanya maoto a ka ntle ‘me u kenye lirope ka hare.
- Emisa hlooho ea hau sebakeng se pakeng tsa mahetla a hao ‘me u shebe bohareng.
- Lula u le boemong boo nako e itseng ‘me u phomole.
- Etsa bonnete ba hore u fetola leoto la hau la ho raha, letsatsi le le leng ka ho le letona, letsatsi le hlahlamang le letšehali.
Mokhoa oa ho felisa Asana ena
- Ho lokolla, lula sebakeng sa metsotsoana e 10 ho isa ho e 15, u phefumoloha ka botebo.
- Butle-butle sebetsa ho fihlela motsotso o le mong.
- E lokolle ka ho hema, khutlisetsa mokokotlo butle fatše.
- Boloka makhasi a mahetla a phahamisitsoe le a pharaletseng, ‘me u theole leoto le le leng ka nako, nako le nako ka ho hema.
- Ema ka kotloloho metsotsoana e 30 ho isa motsotsong o le mong bakeng sa ho phomola.
Thuto ea Video
Melemo ea Adho Mukha Vrikshasana
Ho latela lipatlisiso, Asana ena e thusa joalo ka ha ho hlalositsoe ka tlase(YR/1)
- Matlafatsa mahetla, matsoho le matsoho.
- E otlolla mesifa ea mpa.
- E ntlafatsa kutloisiso ea teka-tekano.
- E kokobetsa boko ‘me e thusa ho imolla khatello ea maikutlo le khatello ea maikutlo e fokolang.
Tlhokomelo e lokelang ho nkuoa pele u etsa Adho Mukha Vrikshasana
Joalo ka liphuputso tse ‘maloa tsa mahlale, ho hlokahala mehato ea ho itšireletsa mafung a boletsoeng ka tlase(YR/2)
- Eseng bakeng sa batho ba nang le kotsi ea mokokotlo, mahetla, molala.
- Se ke oa etsa sena asana ha u tšoeroe ke hlooho, boemo ba pelo, khatello e phahameng ea mali, ho ilela khoeli.
- Haeba u na le phihlelo ka sena pose, u ka tsoela pele ho ikwetlisetse morao nakong ea bokhachane. Qoba sena asana haeba u imme.
Kahoo, buisana le ngaka ea hau haeba u na le bothata leha e le bofe bo boletsoeng ka holimo.
Histroy le setsi sa saense sa Yoga
Ka lebaka la ho fetisoa ka molomo ha mangolo a halalelang le sephiri sa lithuto tsa eona, nako e fetileng ea yoga e tletse liphiri le pherekano. Lingoliloeng tsa pele tsa yoga li ne li rekotoa makhasing a pshatlehang a palema. Kahoo e ne e senyeha habonolo, ea senyeha kapa ea lahleha. Tšimoloho ea Yoga e kanna ea ba teng ka lilemo tse fetang 5,000. Leha ho le joalo, litsebi tse ling li lumela hore e ka ba lilemo tse 10,000. Nalane e telele le e khanyang ea Yoga e ka aroloa ka linako tse ‘ne tse ikhethileng tsa kholo, boikoetliso le boqapi.
- Pele ho Classical Yoga
- Yoga ea khale
- Ka mor’a Classical Yoga
- Yoga ea kajeno
Yoga ke saense ea kelello e nang le maikutlo a filosofi. Patanjali o qala mokhoa oa hae oa Yoga ka ho laela hore kelello e laoloe – Yogahs-chitta-vritti-nirodhah. Patanjali ha e kenelle ka har’a metheo ea kelello ea tlhoko ea ho laola kelello ea motho, e fumanehang Samkhya le Vedanta. Yoga, o tsoela pele, ke taolo ea kelello, tšitiso ea lintho tse nahanang. Yoga ke saense e ipapisitseng le boiphihlelo ba motho. Molemo oa bohlokoa ka ho fetisisa oa yoga ke hore e re thusa ho boloka boemo bo botle ba ‘mele le kelello.
Yoga e ka thusa ho fokotsa botsofali. Ho tloha ha botsofali bo qala haholo ka ho itlosa bolutu kapa ho intša chefo. Kahoo, re ka fokotsa haholo ts’ebetso ea ho senyeha ha lisele ka ho boloka ‘mele o hloekile, o tenyetseha le o tlotsitsoe hantle. Li-Yogasana, pranayama, le ho thuisa kaofela li tlameha ho kopanngoa ho fumana melemo e felletseng ea yoga.
KAKARETSO
Adho Mukha Vrikshasana e thusa ho eketsa ho tenyetseha ha mesifa, ho ntlafatsa sebopeho sa ‘mele, ho fokotsa khatello ea kelello, hape ho ntlafatsa bophelo bo botle ka kakaretso.
