Nukae nye Prasarita Padottanasana
Prasarita ƒe Padottanasana Wodoa susu ɖa zi geɖe na amesiwo mate ŋu awɔ Shirshasana , si nye taƒoƒo, ale be woakpɔ viɖe mawo tɔgbe siwo dometɔ aɖewoe nye be woana susua nadze akɔ anyi.
- Le tsitrenu ƒe nɔnɔme sia me la, ŋutilãa le nɔnɔme si sɔ kple esi me wòle le Upavistha-Konasana, si nye anyinɔƒe si wobɔbɔna ɖe ŋgɔ eye afɔawo keke la me.
Azɔ hã Nyae be: Afɔ Keke ƒe Nɔnɔme Sesẽ, Afɔ gbadzaa ƒe ŋgɔgbe ƒoƒo ƒe nɔnɔme, Prasharita Padottana Asana, Prasarita Paduttan alo Padottan Asan, Padotanasana
Alesi woadze Asana sia gɔmee
- Tsi tre eye wò afɔwo nasɔ kple wò abati ƒe nuwuwu le titina.
- Dze egɔme le Tadasana(Mountain Pose) me nànɔ tsitre tẽ eye nàkɔ eye wò afɔwo ƒo ƒu, asiwo le wò akɔta.
- Gbɔ ɖe eme eye nàti kpo atso wò afɔwo ɖe wo nɔewo gbɔ le didiƒe ʋĩ, afɔ ƒe didime ɖeka kple esi wu nenema vie.
- Le ame akpa gãtɔ gome la, ele be afɔa ƒe didime nakeke alesi wòanya wɔe eye afɔawo nasɔ kple wo nɔewo.
- Le ame aɖewo gome la, amesiwo ate ŋu ahe ta la ava anyigba bɔbɔe le afɔ siwo sɔ kple wo nɔewo dome la, ɖeko wòle be afɔawo nakeke alesi wòhiã be woatsɔ akɔta si le dzɔdzɔe (si mele goglo o) ahe ta la tame ava anyigba.
- Na afɔawo nasɔ kple wo nɔewo eye woaƒo ke ɖe to ɖe anyigba me.
- Do wò afɔbidɛwo ɖe dzi eye nàtsɔ wo do asi ɖe ŋgɔ.
- Kpɔ egbɔ be wò afɔ ƒe aɖakawo nagamu o.
- Na wò lãmeka eneawo nawɔ dɔ nànɔ wo hem yi dzi ɖo ta akɔta eye nàge ɖe eme ɖo ta ƒua gbɔ.
- Dɔ sia si wowɔna le ŋgɔgbefɔ siwo le etame la kɔa wò klonu (patellae) ɖe dzi tsɔ kpɔa wo ta le nɔnɔmea me.
- Trɔ wò afɔwo ɖe gota.
- Ʋuʋu sia akpe ɖe ŋuwò nàkɔ wò’re the inner foot arches.
Ale si woawɔ awu Asana sia nu
- Be nàdo go la, gbugbɔ wò asiwo va anyigba le wò abɔta te eye nàkɔ wò ŋgɔgbe akɔta ahadidie ɖe edzi.
- Emegbe nàtsɔ gbɔgbɔtsixe ɖe eme la, tsɔ wò asiwo ɖo wò akɔta, he wò akɔta ƒe akpa si le anyime la ɖe megbe, eye nàkɔ akɔta ɖe dzi.
- Zɔ alo ti kpo wò afɔwo trɔ yi Tadasana.
Video ƒe Nufiame
Viɖe siwo le Prasarita Padottanasana ŋu
Le numekukuwo nu la, Asana sia kpena ɖe ame ŋu abe alesi wogblɔe le ete ene(YR/1)
- Edoa ŋusẽ afɔ ememetɔ kple megbe kpakple akɔta hekekea eƒe afɔwo.
- Tona ƒodoa ƒe ŋutinuwo.
- Enaa ahɔhɔ̃a ƒe dzi dzea eme.
- Eɖea akɔtave si nu mesẽna o dzi kpɔtɔna.
Nusiwo wòle be woawɔ hafi awɔ Prasarita Padottanasana
Abe alesi dzɔdzɔmeŋutinunya me numekuku geɖewo ɖee fia ene la, ele be woawɔ afɔɖeɖewo le dɔléle siwo woyɔ abe alesi wogblɔe le ete ene ŋu(YR/2)
- Ame siwo ƒe akɔta ƒe akpa si le anyime ƒe kuxiwo le: Ƒo asa na ŋgɔgbedede bliboe.
- Ne akɔta ƒe akpa aɖe le fu ɖem na wò la, mègage ɖe nɔnɔmea me fũ o ke boŋ tsɔ wò ta kple abɔwo da ɖe zikpui dzi be wòanɔ bɔbɔe na wò le wò akɔta.
- Do le nɔnɔmea me blewuu vevietɔ ne ʋu ƒe sisi le ŋuwò.
- Kpɔ nyuie be màgakɔ ta alo aƒo kɔa ne ètsɔe da ɖe anyigba o.
- Don’t hyperextend the knees so that they go backward.Kɔ klo la ɖe dzi hena mɔxexe ɖe ƒunukpeƒea ƒe gbegblẽ nu.
Eyata, bia wò ɖɔkta ne kuxi siwo míeyɔ ɖe etame la dometɔ aɖe le ŋuwò.
Histroy kple dzɔdzɔmeŋutinunya ƒe gɔmeɖoanyi na Yoga
Le nuŋɔŋlɔ kɔkɔewo gbɔgblɔ kple nu kple eƒe nufiafiawo ƒe adzame ta la, nya ɣaɣla kple tɔtɔ yɔ yoga ƒe ɣeyiɣi siwo va yi me fũ. Woŋlɔ yoga-gbalẽ gbãtɔwo ɖe deti ƒe aŋgba siwo mebɔbɔ o dzi. Eyata egblẽna bɔbɔe, egblẽa nu, alo buna bɔbɔe. Ðewohĩ ƒe 5,000 kple edzivɔe nye sia si Yoga dzɔ tso. Ke hã agbalẽnyala bubuwo xɔe se be ate ŋu axɔ ƒe 10,000 sɔŋ. Woate ŋu ama yoga ƒe ŋutinya didi si xɔ ŋkɔ la ɖe tsitsi, ewɔwɔ, kple nutovɛ ƒe ɣeyiɣi vovovo ene me.
- Do ŋgɔ na Klasik Yoga
- Yoga si Wozãna Le Klasik
- Post Klasik Yoga
- Egbegbe Yoga
Yoga nye susuŋutinunya ƒe dzɔdzɔmeŋutinunya si me xexemenunya ƒe gbeɖiɖiwo le. Patanjali dze eƒe Yoga mɔnu gɔme to mɔfiame nana be ele be woawɔ ɖoɖo ɖe susu ŋu – Yogahs-chitta-vritti-nirodhah. Patanjali meku nu me tsitotsito le nunya ƒe gɔmeɖoanyi siwo le alesi wòhiã be woawɔ ɖoɖo ɖe ame ƒe susu ŋu, siwo le Samkhya kple Vedanta me ŋu o. Eyi edzi be yoga nye susu ƒe ɖoɖowɔwɔ, si nye tamebubu-nuawo ƒe mɔxexe. Yoga nye dzɔdzɔmeŋutinunya si wotu ɖe ame ŋutɔ ƒe nuteƒekpɔkpɔ dzi. Viɖe vevitɔ kekeake si le yoga ŋue nye be ekpena ɖe mía ŋu míeléa ŋutilã kple susu ƒe nɔnɔme nyui me ɖe asi.
Yoga ate ŋu akpe ɖe ame ŋu wòaɖe tsitsi ƒe ɖoɖoa dzi akpɔtɔ. Esi wònye be tsitsi dzea egɔme koŋ to ahamumu alo aɖiɖuɖu le eɖokui me dzi ta la. Eyata, míate ŋu aɖo seɖoƒe na lãmenugbagbeviwo ƒe gbegblẽ ƒe dɔwɔwɔ si nye catabolic process la ŋutɔ to ŋutilãa me dzadzraɖo, si te ŋu trɔna ɖe nɔnɔmewo ŋu, kple amisisi nyuie me. Ele be woaƒo yogasana, pranayama, kple ŋugbledede katã nu ƒu be woakpɔ yoga ƒe viɖe bliboa.
TOTOƉEME
Prasarita Padottanasana kpena ɖe ame ŋu le lãmekawo ƒe asitɔtrɔ le nɔnɔmewo ŋu dzi ɖeɖe kpɔtɔ me, enaa ŋutilã ƒe nɔnɔme nyona ɖe edzi, eɖea susu ƒe nuteɖeamedzi dzi kpɔtɔna, eye wònaa lãmesẽ bliboa nyona ɖe edzi.
