Yini utkatasana, izinzuzo zayo nezindlela zokuphepha
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- August 28, 2022
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Yini i-Utkatasana
Utkatasana I-Utkatasana ivame ukubizwa ngokuthi “I-Chair Pose.” Eso langaphandle, kubukeka sengathi i-yogi ehlezi esihlalweni esicatshangelwayo.
- Uma wenza ukuma, nokho, akukhona neze ukugibela okucashile, okungenzi lutho. Ngenkathi uguqa amadolo ubheke phansi, ngokushesha amandla emilenze yakho, iqolo, neqakala aqala ukusebenza.
- Ukuhunyushwa kwezwi nezwi kwegama elithi “utkatasana” lisuka kuSanskrit “isimo esinamandla.”
Yazi futhi njenge: Ukuma Kwesihlalo, Ukuma Okunzima, Ukuma Okuyingozi, Ukuma kwe-Akward, Ukuma Okuqinile, Utkata Asana, Utkat Asan, Ukuqina Kwemilenze Njengensimbi
Ungaqala kanjani le Asana
- Kusuka eMountain Pose (Tadasana) gobisa amadolo kuze kube yilapho amathanga acishe afane naphansi.
- Gcina i-buttuck iphansi.
- Khuphula izingalo ubheke ophahleni.
- Letha ukugoba kancane emuva kumhlane ongaphezulu.
- Gcina lesi sikhundla cishe uhhafu ukuya kumzuzu owodwa.
Ukuqeda kanjani lokhu Asana
- Hlala imizuzwana engu-30 ukuya kuminithi.
- Ukuze uphume kulesi simo qondisa amadolo akho ngokuhogela, uphakamise ngamandla ezingalweni.
- Exhale futhi ukhulule izingalo zakho ezinhlangothini zakho ungene eTadasana.
Okokufundisa kwevidiyo
Izinzuzo ze-Utkatasana
Ngokocwaningo, le Asana iyasiza njengoba ingezansi(YR/1)
- Iqinisa amathanga.
- Iqinisa amaqakala, amathanga, amathole, nomgogodla.
- Welula amahlombe nesifuba.
- Ivuselela izitho zesisu, i-diaphragm, nenhliziyo.
- Yehlisa izinyawo eziyisicaba.
Ukuqapha okufanele kuthathwe ngaphambi kokwenza i-Utkatasana
Njengokwezifundo zesayensi ezimbalwa, izinyathelo zokuphepha kufanele zithathwe ezifweni ezibalulwe ngezansi(YR/2)
- Hhayi eyabantu abaphethwe Ikhanda elibuhlungu, Ukuqwasha, nomfutho wegazi ophansi.
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-Utkatasana iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukuma komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.