Iyini i-Prasarita Padottanasana?
Prasarita Padottanasana Kuvame ukuphakanyiswa kubantu abangakwazi ukwenza i-Shirshasana, i-headstand, ukuze bathole izinzuzo ezifanayo ezihlanganisa ukwenza ingqondo ithule.
- Kulesi simo sokuma umzimba usesimweni esifanayo naleso okuso e-Upavistha-Konasana, indawo egoba eya phambili ehlezi enemilenze ebanzi.
Yazi futhi njenge: Ukuma Okukhulu Kokunwebeka Komlenze, Ukuma Okugobela Phambili Kwemilenze Ebanzi, Prasharita Padottana Asana, Prasarita Paduttan noma Padottan Asan, Padotanasana
Ungaqala kanjani le Asana
- Yima izinyawo zakho ziqondane kuze kube sekugcineni komta wakho phakathi nendawo.
- Qala ku-Tadasana(Mountain Pose) ume uqondile futhi umude izinyawo zihlangene, izandla zisezinkalweni zakho.
- Donsa umoya bese weqa imilenze yakho uyihlukanise ibanga elibanzi, ubude bomlenze nokungaphezulu kancane.
- Kwabaningi, ibanga lomlenze kufanele libe banzi ngangokunokwenzeka ukugcina izinyawo zihambisana.
- Kwabanye, abangakwazi ukuletha kalula ikhanda phansi phakathi kwezinyawo ezihambisanayo, imilenze kufanele ibe banzi njengoba kudingekile ukuletha phezulu kwekhanda phansi ngomgogodla oqondile (ongewona oyindilinga).
- Gcina izinyawo zihambisana futhi zigxilile emhlabeni.
- Phakamisa izinzwane zakho futhi ufinyelele phambili nazo.
- Qinisekisa ukuthi ama-arches onyawo lwakho awawi.
- Yenza kusebenze imisipha yakho ye-quadriceps uyidonsele phezulu ibheke okhalweni futhi ungene ngasethanjeni.
- Lo msebenzi emilenzeni yangaphambili engenhla uphakamisa ama-kneecaps (patellae) uwavikele ekumiseni.
- Jikisa izinyawo zakho ngaphandle.
- Lokhu kunyakaza kuzokusiza ukukhulisa ama-arches onyawo lwangaphakathi.
Ukuqeda kanjani lokhu Asana
- Ukuze uphume, buyisela izandla zakho phansi ngaphansi kwamahlombe akho bese uphakamisa futhi welule i-torso yakho yangaphambili.
- Khona-ke ngokudonsa umoya, beka izandla zakho okhalweni lwakho, udonse ingxenye yakho engezansi yomgogodla uye emuva, futhi uphakamise isifuba phezulu.
- Hamba noma gxuma izinyawo zakho ubuyele eTadasana.
Okokufundisa kwevidiyo
Izinzuzo Prasarita Padottanasana
Ngokocwaningo, le Asana iyasiza njengoba ingezansi(YR/1)
- Iqinisa futhi yelule imilenze yangaphakathi nengemuva kanye nomgogodla.
- Ithoni izitho zesisu.
- Yehlisa ubuchopho.
- Ikhulula iqolo elibuhlungu.
Ukuqapha okufanele kuthathwe ngaphambi kokwenza i-Prasarita Padottanasana
Njengokwezifundo zesayensi ezimbalwa, izinyathelo zokuphepha kufanele zithathwe ezifweni ezibalulwe ngezansi(YR/2)
- Abantu abanezinkinga zomgogodla ophansi: Gwema ukujikela phambili okuphelele.
- Uma unezinkinga zomgogodla ophansi, ungangeni ujule endaweni yokuma kodwa beka ikhanda nezingalo zakho esihlalweni sesihlalo ukuze kube lula emhlane wakho.
- Phuma endaweni kancane kancane ikakhulukazi uma unomfutho wegazi ophansi.
- Qaphela ukuthi ungatshekisi ikhanda noma ucindezele intamo uma uyibeka phansi.
- Musa ukunweba amadolo ukuze abuyele emuva.Phakamisa idolo ukuze uvimbele ukulimala ekuhlanganyeleni.
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-Prasarita Padottanasana iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukuma komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.
