Yini utkatasana, izinzuzo zayo nezindlela zokuphepha

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)

1. Iqinisa amathanga.
2. Iqinisa amaqakala, amathanga, amathole, nomgogodla.
3. Welula amahlombe nesifuba.
4. Ivuselela izitho zesisu, i-diaphragm, nenhliziyo.
5. Yehlisa izinyawo eziyisicaba.

Ukuqapha okufanele kuthathwe ngaphambi kokwenza i-Utkatasana

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

1. 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.