Ardha Chandrasana 1 ke eng
Ardha Chandrasana 1 Ka ho etsa Ardha-Chandrasana (half moon asana) pose; U fumana matla a sa tsebeng a khoeli, ‘me matla ana a fetoha ho latela mekhahlelo ea letsatsi le letsatsi ea sebopeho sa khoeli.
- Khoeli e boetse e tšoantšetsa yoga. E ama motho ka mong ka mokhoa oa eona. Ka ho etsa sena asana ho etsa hore ho be bohlokoa ho phahamisa matla ao le ho a sebelisa molemong oa ‘mele oa hau. Matla ana a ka ba molemo bakeng sa ‘mele ea rona e khathetseng.
Hape Tseba joalo ka: Half Moon Pose 1, Ardh Chandra Asan, Adha Chander Asan
Mokhoa oa ho qala Asana ena
- Etsa Trikonasana ka lehlakoreng le letona, ka letsoho la hao le letšehali le lutse ka letheka le letšehali.
- Inhale, khumama lengole la hao le letona, ‘me u thelle leoto la hao le letšehali ka lisenthimithara tse 6 ho isa ho tse 12 ho ea pele fatše.
- Ka nako e ts’oanang, fihla letsoho la hao le letona pele, ka nģ’ane ho monoana o monyenyane oa leoto le letona, bonyane lisenthimithara tse 12.
- Exhale, tobetsa letsoho la hao le letona le serethe se nepahetseng ka thata fatše, ‘me u otlolle leoto la hao le letona, ka nako e le’ ngoe u phahamisetse leoto le letšehali ka tsela e tšoanang (kapa ka holimo hanyenyane) ho ea fatše.
- Eketsa ka mafolofolo ka serethe se letšehali ho boloka leoto le phahamisitsoeng le le matla.
- E-ba hlokolosi hore u se ke ua koala (‘me kahoo hyperextend) lengole le emeng: etsa bonnete ba hore kneecap e hlophisitsoe ka ho toba pele ‘me ha e fetohe ka hare.
- Fetola ‘mele oa hau o ka holimo ho le letšehali, empa boloka letheka le letšehali le ntse le tsoela pele hanyenyane.
- Boholo ba ba qalang ba lokela ho boloka letsoho le letšehali lethekeng le letšehali le hlooho sebakeng se sa nke lehlakore, ba shebile pele.
- Jara boima ba ‘mele haholo ka leoto le emeng.
- Tobetsa letsoho le tlase hanyenyane ho ea fatše, u le sebelise ho laola tekanyo ea hau ka bohlale.
- Phahamisa leqaqailaneng le ka hare la leoto le emeng ka matla holimo, joalokaha eka u hula matla ho tloha fatše ho ea ho groin e emeng.
- Tobetsa karolo e tlase ka ho fetisisa ea mokokotlo le mokokotlo oa lehetla ka thata ho ea morao, ‘me u lelefatse leoto.
- Lula sebakeng sena metsotsoana e 30 ho isa motsotso o le mong.
- Ebe u etsa setšoantšo ka ho le letšehali ka nako e lekanang le nako.
Mokhoa oa ho felisa Asana ena
- Ho lokolla: ho hema ebe o hatella maotong ha o fihla menoana morao ho ea siling.
- Khutlela Trikonasana.
- Pheta ka lehlakoreng le leng.
Thuto ea Video
Melemo ea Ardha Chandrasana 1
Ho latela lipatlisiso, Asana ena e thusa joalo ka ha ho hlalositsoe ka tlase(YR/1)
- Halofo ea khoeli e otlolla ka botebo le ho bula mahlakore a ‘mele le ho ntlafatsa matla a mantlha a’ mele, ho leka-lekana le ho tsepamisa mohopolo.
- Halofo ea khoeli e matlafatsa maqaqailaneng le mangole, e ntlafatsa phallo ea mali le ho matlafatsa ‘mele oohle.
- E matlafatsa mpa, maqaqailana, lirope, libono le mokokotlo.
- Ho otlolla li-groins, li-mucles tsa lehlakoreng le ka morao la serope le leoto, mahetleng, sefuba le mokokotlo.
- E ntlafatsa tšebelisano ‘moho le maikutlo a ho leka-lekana.
- E thusa ho imolla khatello ea maikutlo le Ho ntlafatsa tšilo ea lijo.
Tlhokomelo e lokelang ho nkuoa pele u etsa Ardha Chandrasana 1
Joalo ka liphuputso tse ‘maloa tsa mahlale, ho hlokahala mehato ea ho itšireletsa mafung a boletsoeng ka tlase(YR/2)
- Ho lemala ha morao tjena kapa ho sa foleng lethekeng, mokokotlong kapa mahetleng.
- Haeba u na le mathata leha e le afe a molala, u se ke ua lebisa hlooho ea hau ho sheba holimo; tsoela pele ho sheba ka ho toba pele ‘me u boloke mahlakore ka bobeli a molala ka nako e telele.
- Haeba u na le hlooho e opang kapa migraine, khatello e tlase ea mali, letšollo le ho hlobaela joalo ka mathata, u se ke ua itloaetsa boikoetliso bona.
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
Ardha Chandrasana 1 e thusa ho eketsa ho tenyetseha ha mesifa, ho ntlafatsa sebōpeho sa ‘mele, ho fokotsa khatello ea kelello, hammoho le ho ntlafatsa bophelo bo botle ka kakaretso.
