Yini i-ushtrasana, izinzuzo zayo nezindlela zokuphepha

Yini i-Ushtrasana

Ushtrasana Igama elithi “ushtra” lisho “Ikamela”. Kule asana, umzimba ufana nentamo yekamela, yingakho ibizwa ngokuthi ‘Ushtrasana’.

Yazi futhi njenge: I-Camel Pose, i-Ustrasana, i-Unt noma i-Unth Posture, i-Ustra noma i-Ushtra Asana

Ungaqala kanjani le Asana

• Hlala ulule imilenze, izithende zihlangene, izintende zicindezela phansi eceleni kwezinqe, ukugcina umzimba umile emilenzeni ngomgogodla oqondile.
• Gobisa umlenze wesokudla emuva.
• Gobisa umlenze wesokunxele ukuze uze eVajrasana.
• Phakamisa wenze isiqu sime sime.
• Adonse umoya bese ugobisa umzimba emuva bese uletha izandla ezithendeni.

Ukuqeda kanjani lokhu Asana

• Ukuze ukhulule, donsa umoya bese uphakamisela ikhanda phezulu, beka izandla ezinqulwini bese utshekisa phambili emugqeni oqondile bese uphefumulela ngaphandle.
• Yenza kanye noma kabili.

Okokufundisa kwevidiyo

Izinzuzo ze-Ushtrasana

Ngokocwaningo, le Asana iyasiza njengoba ingezansi^(YR/1)

1. Le asana yelula ithanga elingaphezulu nangaphansi namadolo.
2. Indawo okugxilwe kuyo umgogodla.
3. Le asana ifudumeza wonke umgogodla kanye ne-pelvis.
4. Izovula isifuba ivumele ukuphefumula okujulile.

Izinyathelo okufanele zithathwe ngaphambi kokwenza i-Ushtrasana

Njengokwezifundo zesayensi ezimbalwa, izinyathelo zokuphepha kufanele zithathwe ezifweni ezibalulwe ngezansi^(YR/2)

1. Hhayi abantu abane-hernia, idolo lakamuva noma elingapheli, ihlombe, intamo noma iqolo noma ukuvuvukala.

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-Ushtrasana iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukuma komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.