Prasarita Padottanasana kye ki, Emigaso gyayo & Okwegendereza

Prasarita Padottanasana kye ki

Obubaka bwa Padottanasana Kitera okuteesebwako eri abantu abatasobola kukola Shirshasana , headstand, basobole okufuna emigaso egy’enjawulo omuli okutereeza ebirowoozo.

• Mu mbeera eno ey’okuyimirira omubiri guba mu mbeera efaananako n’eyo gye guli mu Upavistha-Konasana, okufukamira mu maaso okutudde ng’amagulu gagazi.

Era Manya nga: Ennyimiririra y’okugolola amagulu mu ngeri ey’amaanyi, okufukamira mu maaso ng’amagulu amagazi, Prasharita Padottana Asana, Prasarita Paduttan oba Padottan Asan, Padotanasana

Engeri y’okutandika Asana eno

• Yimirirako ng’ebigere byo bikwatagana n’enkomerero y’ekitanda kyo wakati.
• Tandika mu Tadasana(Mountain Pose) ng’oyimiridde butereevu ate nga muwanvu ng’ebigere bikwataganye, ng’emikono giri ku bisambi byo.
• Fuuwa omukka n’obuuka amagulu go nga gaawukana mu bbanga erigazi, obuwanvu bw’amagulu n’ebirala katono.
• Abasinga obungi, ebanga ly’amagulu lirina okuba ngazi nga bwe kisoboka ng’ebigere bikwatagana.
• Abamu, abasobola bulungi okuleeta omutwe wansi wakati w’ebigere ebifaanana. Amagulu galina okuba nga gagazi nga bwe kyetaagisa okuleeta waggulu w’omutwe wansi nga guliko omugongo omugolokofu (gutali gwetooloovu).
• Ebigere bikuume nga bikwatagana era nga bisimbye emirandira mu nsi.
• Situla ebigere byo otuuke mu maaso nabyo.
• Kakasa nti ebisenge byo eby’ekigere tebigwa.
• Kozesa ebinywa byo ebya quadriceps ng’obisika waggulu nga byolekera ekisambi ne munda nga byolekera eggumba.
• Omulimu guno mu magulu ag’omu maaso aga waggulu gusitula ebikoola byo (patellae) nga bikuuma mu pose.
• Kyuusa ebigere byo ebweru.
• Entambula eno ejja kuyamba okusitula you’re the inner foot arches.

Engeri y’okumalirizaamu Asana eno

• Okufuluma, zzaayo emikono gyo wansi wansi w’ebibegabega byo ositule n’okuwanvuya omubiri gwo ogw’omu maaso.
• Oluvannyuma ng’ossa omukka, teeka emikono gyo ku bisambi byo, osike ekitundu kyo ekya wansi eky’omugongo emabega, era ositule ekifuba waggulu.
• Tambula oba hop ebigere byo okudda mu Tadasana.

Okuyigiriza kwa Vidiyo

Emigaso gya Prasarita Padottanasana

Okusinziira ku kunoonyereza, Asana eno eyamba nga bwe kirambikiddwa wansi^(YR/1)

1. Anyweza n’okugolola amagulu ag’omunda n’ag’emabega n’omugongo.
2. Tone ebitundu by’olubuto.
3. Akkakkanya obwongo.
4. Amalawo obulumi bw’omugongo obutono.

Okwegendereza okukolebwa nga tonnaba kukola Prasarita Padottanasana

Nga bwe kiri mu kunoonyereza kwa ssaayansi okuwerako, okwegendereza kwetaaga okukolebwa mu ndwadde ezoogeddwako nga bwe kirambikiddwa wansi^(YR/2)

1. Abantu abalina obuzibu bw’omugongo ogwa wansi: Weewale okufukamira mu maaso mu bujjuvu.
2. Bw’oba ​​olina obuzibu mu mugongo ogwa wansi, togenda nnyo mu pose wabula omutwe n’emikono giwummuze ku ntebe y’entebe okukwanguyira ku mugongo.
3. Vva mu pose mpola naddala nga olina puleesa entono.
4. Weegendereze obutaserengeta mutwe oba okunyigiriza ensingo bw’ogiteeka wansi.
5. Don’t hyperextend amaviivi gagende emabega.Situla waggulu okugulu for prevent damage to the joint.

Kale, weebuuze ku musawo wo bw’oba olina ekizibu kyonna ekyogeddwako waggulu.

Histroy ne ssaayansi omusingi gwa Yoga

Olw’okubunyisa ebiwandiiko ebitukuvu mu kamwa n’okubeera okw’ekyama kw’enjigiriza zaabyo, yoga’s past is riddled with mystery and confusion. Ebitabo ebikwata ku yoga ebyasooka byawandiikibwa ku bikoola by’enkindu ebigonvu. N’olwekyo kyangu okwonooneka, okusaanawo, oba okubula. Ensibuko ya Yoga eyinza okuba nga yava mu myaka egisukka mu 5,000. Wabula abasomesa abalala balowooza nti kiyinza okuba nga kikaddiye emyaka 10,000. Ebyafaayo bya Yoga ebiwanvu era eby’ettutumu biyinza okwawulwamu ebiseera bina eby’enjawulo eby’okukula, okwegezaamu, n’okuyiiya.

• Yoga ya Pre Classical
• Yoga ey’ekika kya Classical
• Oluvannyuma lwa Yoga ya Classical
• Yoga ey’omulembe

Yoga ssaayansi w’eby’omwoyo ng’alina ebigambo ebisukkiridde eby’obufirosoofo. Patanjali atandika enkola ye eya Yoga ng’alagira nti ebirowoozo birina okulung’amibwa – Yogahs-chitta-vritti-nirodhah. Patanjali tagenda mu maaso n’ensonga z’amagezi ez’obwetaavu bw’okulungamya ebirowoozo by’omuntu, ebisangibwa mu Samkhya ne Vedanta. Yoga, agenda mu maaso, kwe kulungamya ebirowoozo, okuziyiza kw’ebintu eby’ebirowoozo. Yoga ssaayansi eyeesigamiziddwa ku bumanyirivu bw’omuntu ku bubwe. Ekirungi ekisinga obukulu mu yoga kwe kuba nti etuyamba okukuuma embeera ennungi ey’omubiri n’obwongo.

Yoga esobola okuyamba okukendeeza ku kukaddiwa. Okuva okukaddiwa bwe kutandikira okusinga ku kwetamiira oba okwewa obutwa. Kale, tusobola nnyo okussa ekkomo ku nkola ya catabolic ey’okuvunda kw’obutoffaali nga tukuuma omubiri nga muyonjo, nga gukyukakyuka, era nga gusiigiddwa bulungi. Yogasanas, pranayama, n’okufumiitiriza byonna birina okugattibwa okukungula ebirungi byonna ebiri mu yoga.

OKUBUMBAKO
Prasarita Padottanasana eyamba mu kwongera okukyukakyuka kw’ebinywa, erongoosa enkula y’omubiri, okukendeeza ku situleesi y’obwongo, wamu n’okulongoosa obulamu okutwalira awamu.