Setu bartha Saarvangasana دېگەن نېمە, ئۇنىڭ پايدىسى ۋە ئالدىنى ئېلىش تەدبىرلىرى نېمە

Setu Bandha Sarvangasana ke eng

Setu Bandha Sarvangasana Setu e bolela borokho. “Bandha” ke Lock, ‘me “Asana” ke Pose kapa Posture. “Setu Bandhasana” e bolela kaho ea borokho.

• Setu-Bandha-Sarvangasana ke asana e molemo ea ho latela Ushtrasana kapa Shirshasana hobane e lelefatsa mokokotlo oa molala oa hau ka tsela e tšoanang le eo Sarvangasana a e etsang ka mor’a Shirshasana.

Hape Tseba joalo ka: Bridge Posture/ Pose, Setu Bandh Sarvang Asan, Bandha Sarvanga Asana

Mokhoa oa ho qala Asana ena

• Robala ka boemo ba Supine (Shavasana) fatše.
• Koba ka mangole ‘me u behe maoto fatše, lirethe tse haufi le masapo a lutseng ho khoneha.
• Exhale ‘me, u hatella maoto a hao a ka hare le matsoho fatše, sutumelletsa mohatla oa hau holimo ho ea ho pubis, u tiisa (empa u sa thatafatse) likoti, ‘me u phahamise marako fatše.
• Boloka lirope tsa hau le maoto a ka hare a bapile.
• Kopanya matsoho ka tlas’a pelvis ea hau ‘me u fetele ka matsoho ho u thusa ho lula holim’a mahetla a hao.
• Phahamisa marako ho fihlela lirope li batla li bapile le fatše.
• Boloka mangole a hao ka ho toba holim’a lirethe, empa u li sutumelle pele, hole le letheka, ‘me u lelefatse mohatla ho ea ka morao mangole.
• Tobetsa matsoho a hao ka bobeli fatše ka thata, atolose mahetla a hao, ‘me u leke ho phahamisa sebaka se pakeng tsa lehetla le molala.
• Phahamisa mohlahare oa hau hanyenyane ho ea sefubeng, o boloke hole le sefuba hanyenyane, Joale tobetsa lehlakore le ka morao la lehetla ho ea ka hare, Joale tobetsa mohlahare sefubeng.
• Tiisa matsoho a ka ntle, atolose mahare a mahetla, ‘me u leke ho phahamisa sebaka se pakeng tsa ‘ona botlaaseng ba molala (moo e lutseng holim’a kobo) ho ea holimo ho ‘mele.

Mokhoa oa ho felisa Asana ena

• Lula u eme kae kapa kae ho tloha metsotsoana e 30 ho isa motsotsong o le mong.
• E lokolle ka ho hema, u theole lesapo la mokokotlo butle fatše.

Thuto ea Video

Melemo ea Setu Bandha Sarvangasana

Ho latela lipatlisiso, Asana ena e thusa joalo ka ha ho hlalositsoe ka tlase^(YR/1)

1. E otlolla sefuba, molala le mokokotlo.
2. kokobetsa boko ‘me e thusa ho fokotsa khatello ea maikutlo le ho tepella maikutlo ho fokolang.
3. E susumetsa litho tsa mpa, matšoafo le qoqotho.
4. E tsosolosa maoto a khathetseng.
5. E ntlafatsa tšilo ea lijo.
6. E thusa ho imolla matšoao a ho khaotsa ho ilela khoeli.
7. E kokobetsa bohloko ba ho ilela khoeli ha e etsoa ka tšehetso.
8. E fokotsa ho tšoenyeha, ho khathala, ho opeloa ke mokokotlo, hlooho le ho hlobaela.
9. Thuso ho asthma, khatello e phahameng ea mali, lefu la ho fokola ha masapo le sinusitis.

Tlhokomeliso e lokelang ho nkuoa pele u etsa Setu Bandha Sarvangasana

Joalo ka liphuputso tse ‘maloa tsa mahlale, ho hlokahala mehato ea ho itšireletsa mafung a boletsoeng ka tlase^(YR/2)

1. Qoba sena asana haeba u na le bothata ba ho lemala molala.
2. Haeba ho hlokahala, beha kobo e teteaneng ka tlas’a mahetla ho sireletsa molala oa hau.

Kahoo, buisana le ngaka ea hau haeba u na le bothata leha e le bofe bo boletsoeng ka holimo.

Histroy le setsi sa saense sa Yoga

Ka lebaka la ho fetisoa ka molomo ha mangolo a halalelang le sephiri sa lithuto tsa eona, nako e fetileng ea yoga e tletse liphiri le pherekano. Lingoliloeng tsa pele tsa yoga li ne li rekotoa makhasing a pshatlehang a palema. Kahoo e ne e senyeha habonolo, ea senyeha kapa ea lahleha. Tšimoloho ea Yoga e kanna ea ba teng ka lilemo tse fetang 5,000. Leha ho le joalo, litsebi tse ling li lumela hore e ka ba lilemo tse 10,000. Nalane e telele le e khanyang ea Yoga e ka aroloa ka linako tse ‘ne tse ikhethileng tsa kholo, boikoetliso le boqapi.

• Pele ho Classical Yoga
• Yoga ea khale
• Ka mor’a Classical Yoga
• Yoga ea kajeno

Yoga ke saense ea kelello e nang le maikutlo a filosofi. Patanjali o qala mokhoa oa hae oa Yoga ka ho laela hore kelello e laoloe – Yogahs-chitta-vritti-nirodhah. Patanjali ha e kenelle ka har’a metheo ea kelello ea tlhoko ea ho laola kelello ea motho, e fumanehang Samkhya le Vedanta. Yoga, o tsoela pele, ke taolo ea kelello, tšitiso ea lintho tse nahanang. Yoga ke saense e ipapisitseng le boiphihlelo ba motho. Molemo oa bohlokoa ka ho fetisisa oa yoga ke hore e re thusa ho boloka boemo bo botle ba ‘mele le kelello.

Yoga e ka thusa ho fokotsa botsofali. Ho tloha ha botsofali bo qala haholo ka ho itlosa bolutu kapa ho intša chefo. Kahoo, re ka fokotsa haholo ts’ebetso ea ho senyeha ha lisele ka ho boloka ‘mele o hloekile, o tenyetseha le o tlotsitsoe hantle. Li-Yogasana, pranayama, le ho thuisa kaofela li tlameha ho kopanngoa ho fumana melemo e felletseng ea yoga.

KAKARETSO
Setu Bandha Sarvangasana e thusa ho eketsa ho tenyetseha ha mesifa, ho ntlafatsa sebopeho sa ‘mele, ho fokotsa khatello ea kelello, hape ho ntlafatsa bophelo bo botle ka kakaretso.