Yini u-Uttana Kurmana, Izinzuzo Zayo Nezindlela Zokuphepha

Yini i-Uttana Kurmasana

Uttana Kurmasana Kurma’ kusho ufudu. Esigabeni sokuqala izingalo zinwebeka nhlangothi zombili zomzimba, imilenze iphezu kwezingalo, isifuba namahlombe phansi.

• Ufudu lolu lugoqe imilenze. Esigabeni esilandelayo izandla zilethwa ngemuva komzimba, izintende zibheke phezulu.
• Lesi sigaba sokugcina sokuma sifana nofudu olukhishwe egobolondweni lalo, lapho izinyawo zigoqana ndawonye phambi kwekhanda, futhi izandla zivale phezu kwezinqe.

Yazi futhi njenge: Ukuma kofudu olubheke phansi, i-Kachhua noma i-Kachua Asan, i-Uttan Kurm Asan, i-Uttana Karma Asana, Ukuma koFudu okunamandla noma okunwetshiwe

Ungaqala kanjani le Asana

• Qala esikhundleni sikaVajrasana.
• Manje thatha ukugoba phambili bese ubeka ikhanda lakho phansi.
• Vumela ikhala lakho lisondele emadolweni akho bese welula izingalo zakho ubuyele ezinyaweni zakho.
• Izandla nezinyawo zakho kufanele ziphumule ngokuhambisana futhi izintende kufanele zibheke phezulu.

Ukuqeda kanjani lokhu Asana

• Ukukhulula: kancane kancane buyela endaweni yokuqala futhi uphumule.

Okokufundisa kwevidiyo

Izinzuzo ze-Uttana Kurmasana

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

1. Ufudu luvula amahips lunwebe amathanga, umhlane namahlombe.
2. Lesi simo sokuma sidonsa ukugxila kwengqondo ngaphakathi futhi sikhuthaza ukuzinikela, ukuvikeleka kwangaphakathi nokuthula.

Ukuqapha okufanele kuthathwe ngaphambi kokwenza i-Uttana Kurmasana

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

1. Hhayi okwabantu abanokulimala kwakamuva noma okungamahlalakhona ezinqulwini, ezingalweni noma emahlombe.

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