Yini u-Uttana Mandukasana, izinzuzo zayo nezindlela zokuphepha

Yini i-Uttana Mandukasana

Uttana Mandukasana “Manduka” ngesiSanskrit isho ixoxo. Umzimba e-Uttana-Mandukasana ufana nexoxo elimile yingakho libizwa ‘uttana-mandukasana’.

Yazi futhi njenge: Ukuma Kwexoxo Okunwetshiwe, Ukuma Kwesele Eluliwe, Utatana-Manduka-Asana, Utan noma Uttan-Manduk-Asan

Ungaqala kanjani le Asana

• Hlala e-Vajrasana futhi ugcine amadolo akho ebanzi.
• Vumela izinzwane ezinkulu zithintane futhi ugcine umzimba uqondile.
• Bese, weqa izingalo zombili ngemuva kwekhanda bese ubeka izandla engxenyeni engenhla yamahlombe ehlombe aphambene.
• Isilevu kufanele sithinte udonga lwesifuba njenge-Jalandhara bandha.
• Ama-bandhas we-Jalandhara, Uddiyana kanye ne-Moola nawo enziwa kule asana.

Ukuqeda kanjani lokhu Asana

• Ukuze ukhulule, buya endaweni yokuqala bese unethezeka.

Okokufundisa kwevidiyo

Izinzuzo ze-Uttana Mandukasana

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

1. Ithuthukisa amandla amaphaphu, ukujikeleza kwezindonga zesifuba nesisu kanye nethoni yemisipha yesisu nehlombe.
2. Iphinde ithuthukise i-sciatica kwabanye abantu.

Izinyathelo okufanele zithathwe ngaphambi kokwenza i-Uttana Mandukasana

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

1. Abantu abanokukhubazeka komgogodla, ukukhubazeka kwamalunga e-hip kanye nomgogodla obuhlungu abawenzi lo msebenzi.

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