Iyini i-Setu Bandha Sarvangasana
Setu Bandha Sarvangasana I-Setu isho ibhuloho. “I-Bandha” ithi Khiya, futhi “Asana” ithi Pose noma Isimo. “Setu Bandhasana” isho ukwakhiwa kwebhuloho.
- I-Setu-Bandha-Sarvangasana iyi-asana ewusizo yokulandela u-Ushtrasana noma i-Shirshasana ngoba inweba ingemuva lentamo yakho ngendlela efanayo naleyo eyenziwa ngu-Sarvangasana ngemva kwe-Shirshasana.
Yazi futhi njenge: I-Bridge Posture/ Pose, Setu Bandh Sarvang Asan, Bandha Sarvanga Asana
Ungaqala kanjani le Asana
- Lala ngokuma kweSupine (Shavasana) phansi.
- Gcoba amadolo akho bese ubeka izinyawo zakho phansi, izithende eduze kwamathambo ahlezi ngangokunokwenzeka.
- Khipha umoya futhi, ucindezela izinyawo zakho zangaphakathi nezingalo ngokukhuthele ungene phansi, phushela umsila wakho phezulu ubheke ku-pubis, uqinise (kodwa ungaqinisi) izinqe, futhi uphakamise izinqe uzisuse phansi.
- Gcina amathanga akho nezinyawo zangaphakathi zihambisana.
- Bamba izandla ngaphansi kwe-pelvis yakho bese welula ezingalweni ukuze ukusize uhlale phezu kwamahlombe akho.
- Phakamisa izinqe zakho kuze kube yilapho amathanga acishe afane naphansi.
- Gcina amadolo akho ngqo phezu kwezithende, kodwa uwaphushele phambili, kude nezinqulu, futhi wandise ithambo lomsila ngasemhlane wamadolo.
- Cindezela izingalo zakho zombili ngokumelene nomhlaba ngokuqinile, wandise amahlombe akho, bese uzama ukuphakamisa isikhala phakathi kwehlombe nentamo.
- Phakamisa umhlathi wakho kancane uye ngasesifubeni, uwususe kancane esifubeni, Manje cindezela uhlangothi olungemuva lwehlombe uye ngaphakathi, Manje cindezela umhlathi esifubeni.
- Qinisa izingalo zangaphandle, nweba izindwani zamahlombe, bese uzama ukuphakamisa isikhala phakathi kwazo phansi kwentamo (lapho elele khona engutsheni) uye phezulu enkambeni.
Ukuqeda kanjani lokhu Asana
- Hlala ekumiseni noma yikuphi ukusuka kumasekhondi angama-30 ukuya kuminithi elingu-1.
- Khulula ngokukhipha umoya, ugoqe umgogodla kancane wehlele phansi.
Okokufundisa kwevidiyo
Izinzuzo ze-Setu Bandha Sarvangasana
Ngokocwaningo, le Asana iyasiza njengoba ingezansi(YR/1)
- Welula isifuba, intamo, nomgogodla.
- Ithobisa ubuchopho futhi isiza ekudambiseni ukucindezeleka nokucindezeleka okuncane.
- Ivuselela izitho zesisu, amaphaphu, negilo.
- Ivuselela imilenze ekhathele.
- Ithuthukisa ukugaya.
- Isiza ekudambiseni izimpawu zokunqamuka kokuya esikhathini.
- Iqeda ukungakhululeki kokuya esikhathini lapho kwenziwa ngokusekelwa.
- Yehlisa ukukhathazeka, ukukhathala, ubuhlungu beqolo, ikhanda elibuhlungu nokuqwasha.
- Usizo ku-asthma, high blood pressure, osteoporosis, kanye ne-sinusitis.
Ukuqapha okufanele kuthathwe ngaphambi kokwenza i-Setu Bandha Sarvangasana
Njengokwezifundo zesayensi ezimbalwa, izinyathelo zokuphepha kufanele zithathwe ezifweni ezibalulwe ngezansi(YR/2)
- Gwema le asana uma unenkinga yokulimala entanyeni.
- Uma kunesidingo, faka ingubo yokulala egoqwe ngokuqinile ngaphansi kwamahlombe akho ukuvikela intamo yakho.
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-Setu Bandha Sarvangasana iyasiza ekwandiseni ukuguquguquka kwemisipha, ithuthukisa ukwakheka komzimba, inciphise ukucindezeleka kwengqondo, futhi ithuthukise impilo yonke.
