Izibonelelo zikaSurya Namaskar-Ukwenziwa njani

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Umhlaba ujikeleza ilanga kunye neenkcubeko kwihlabathi liphela, uthixo welanga unqulwa ngokuvutha. Indawo yakudala yeyoga ye Surya Namaskar (ekwaziwa ngokuba yi-Sun Salutation) ingaba yindlela yokuhlawula intlonipho yakho elangeni, kodwa iqinisekisa inzuzo ehamba ngaphaya komzimba wenyama.

Njengoko le pose isebenzisa onke amalungu omzimba, ikugcina ukhawuleza, ulungile kwaye unamandla imini yonke. Indlela efanelekileyo yokungena kumzimba wokuzilolonga kukwenza ubuncinane amaxesha ali-12 yonke imihla, okuthi emva kweentsuku ezimbalwa zokuzilolonga umntu afikelele kwimizuzu eyi-15 ukuya kwengama-20. Le ndawo inamandla ye-yoga inokuphinda ibonakalise ukuba ngumthambo olungileyo wokuzifudumeza phambi kokuba ungene kwindawo ebukhali okanye umthambo.

Izibonelelo zikaSurya Namaskar

Ukuphucula ukujikeleza kwegazi:Ngaphandle kokuvelisa intshukumo eninzi emzimbeni, iipateni zokuphefumla kwiSurya Namaskar ezenza ukuba uphefumle kwaye ukhuphe umthambo wemiphunga. Ikwaqinisekisa ukuba igazi elitsha eline-oxygen lifikelela kuwo onke amalungu omzimba. Ukukhupha umoya kunceda ukulahla i-toxins emzimbeni. Inceda ukulungelelanisa ixesha lomjikelo:Ukuhamba rhoqo komzimba ngendlela yokuzivocavoca kunjalo kuqinisekisa ixesha eligudileyo, kodwa izihlunu ezithile ezisetyenzwayo ngeli xesha zenza umjikelo oqhelekileyo. Yenza ukwehla kobunzima:Le asana ilungile ekutshiseni iikhalori, kwaye xa yenziwe ngesantya esikhawulezayo, inokuguqulwa ibe ngumthambo we-cardio. Ekuhambeni kwexesha, akuyi kuphela uncedo ekulahlekeni kobunzima , kunye nokutya okunempilo. Izihlunu zeethoni:Nje ukuba ungene kwi-groove yokwenza i-asana rhoqo, iya kunceda ithoni yesisu sakho kunye neengalo. Kwakhona kuya kuphucula ukuguquguquka komzimba wakho kunye nokuqinisa umzimba ngaphakathi. Ukuphucula umgangatho weenwele kunye nolusu:I-asana inamandla ekugcineni umzimba womntu usemtsha kwaye usempilweni. Ukujikeleza kwegazi kuya kunceda phucula ukukhanya ebusweni bakho nokwandisa ulusu, ulusu lube yingwevu. Ineempawu zokucamngca:Ekubeni iSurya Namaskar ifuna ukugxininiswa, kwaye oko kunceda umntu ukuba azole kwaye aphucule inkumbulo. Ugxininiso kwiintshukumo kunye nokuphefumula kuya kuphucula umsebenzi we-nervous system, ngaloo ndlela ukunciphisa uxinzelelo kunye nexhala.

Ungayilungela njani iAsana?

Nangona iSurya Namaskar inokuziqhelanisa naliphi na ixesha kusasa naphakathi ekuseni, elona xesha lilungileyo lokuziqhelanisa lelo. kwakusasa , kunye nokuphuma kwelanga. Phakathi kwezinto ekufuneka uzigcine engqondweni:

• Ziqhelise le asana kwisisu esingenanto.
• Qinisekisa ukuba ugqiba ukuhamba kwamathumbu akho ngaphambili.
• Ukuba unokuqhelisela ngaphandle, okona kulungileyo, kungenjalo, ubuncinci ukwenze kwigumbi elinomoya.
• Qala kancinci kwaye kade. Ekuqaleni, gxininisa ekufumaneni zonke iintshukumo ngokuchanekileyo, kwaye wenze ukuphindaphinda ezine kuphela, ezimbini emlenzeni ngamnye.
• Nje ukuba uyinkosi iintshukumo zeSurya Namaskar kunye nomyalelo wabo, ngokuthe ngcembe ukwandisa inani lokuphindaphinda de ufikelele kwi-12.

Uyenza njani iSurya Namaskar?

Izikolo ezahlukeneyo zokucinga zikhona malunga nendlela yokwenza yenza lo msebenzi , kodwa olona landelelwano ludumileyo luquka la manyathelo alandelayo. Akukho mgaqo unzima nokhawulezayo okanye ixesha elimiselweyo ekufuneka uhlale kwi-asana nganye, kodwa unokunikela ubuncinci imizuzwana engama-30 kuyo nganye.

1. I-Pranamasana (Isimo somthandazo)

Kufuneka ume emphethweni wemethi, kwaye ugcine iinyawo zakho kunye. Ubunzima bakho kufuneka bulinganiswe, ngokulinganayo kwaye kufuneka ume ngokuthe tye. Phumla, kwaye wandise isifuba sakho, ngelixa uphefumla. Phakamisa iingalo zakho xa uphefumla. Xa uphefumla, zizisa izandla zakho kunye ngokungathi ukwi-namaste okanye kwindawo yokuthandaza.

Ingcebiso: Gxininisa ekuphefumleni ukuze ungene kwimowudi ezolileyo.

2. Hasta Uttanasana (Iingalo eziphakanyisiweyo zimi)

Xa sele ungaphakathi kwakho indawo yegama , phakamisa iingalo zakho kwindawo efanayo phezu kwentloko yakho, ngelixa uphefumla. Qinisekisa ukuba iingalo zakho zoluliwe kwaye zisondele kwiindlebe zakho. Emva koko ngqiyama kancinci ngasemva, ukuze umzimba wakho wonke uzive ukolula, ukusuka kwiingcebiso zeminwe ukuya kwiinzwane zakho.

Ingcebiso: Zama kwaye ucoce ingqondo yakho ngelixa uziqhelanisa nale asana.

3. Pada Hastasana (Isandla ukuya eNyaweni sime)

Emva koko ukolula umzimba wakho , kwelandelayo inyathelo leSurya Namaskar , gobela phambili ukusuka esinqeni ukwehla ngelixa ukhupha umoya. Umqolo wakho kufuneka ume ume. Emva koko, goba kangangoko unako, uhlise izandla zakho kufutshane neenyawo zakho.

Ingcebiso: Mamela umzimba wakho kwaye musa ukuwohloka umqolo wakho .

4. Ashwa Sanchalanasana

Tyhila umlenze wakho wasekhohlo ngasemva ngelixa uphefumla, kwaye uwutyhale ukuya kuthi ga ngasemva kangangoko unako. Emva koko, goba idolo lakho lasekunene kwaye uqinisekise ukuba iingalo zakho zibekwe ecaleni kweenyawo zakho. Jonga phambili ngokungathi ujonge phambili.

Ingcebiso: Gcina izandla zakho zithe tyaba phantsi.

5. I-Parvatasana (Ukuma kweNtaba)

Phakamisa isinqe sakho ngelixa uphefumla kwaye ujonge isifuba sakho ezantsi ngokungathi ngasemva kukho incopho yentaba. Isifuba sakho kunye nemilenze kufuneka ibekwe ngendlela yokuba umzimba wakho wenze i-V eguqulweyo.

Ingcebiso: Gcina imilenze yakho ithe tye.

6. UAshtanga Namaskara (Isibuliso esinamalungu asibhozo oMzimba)

Ngoku, ngelixa uphefumla, kufuneka ubeke amadolo akho phantsi. Yiba nobubele. Kuya kufuneka utyhale umva esinqeni sakho kwaye uslayidela phambili ngendlela yokuba isilevu sakho kunye nesifuba sakho siphumle phantsi. Emva koko, phakamisa umzantsi wakho kancinci. Apha, amalungu asibhozo omzimba achukumisa umgangatho kwaye anike i-namaskar zizandla zakho, iinyawo, amadolo, isifuba kunye nesilevu.

Ingcebiso: Zama kwaye wenze ukubala kwipose nganye ukuze ungene kwisiqhelo.

7. Bhujangasana (Isikhundla seCobra)

Ukusuka kwindawo yangaphambili, slayidela umzimba wakho phambili, kwaye uphakamise isifuba sakho phezulu ngamehlo akho eluphahleni. Iingqiniba zakho kufuneka zigobe, kwaye amagxa akho kufuneka abe kude neendlebe zakho. Qinisekisa ukuba ujonge phezulu.

Ingcebiso: Yenza le asana ngokuzimeleyo ukuze ukuphucula ukwetyisa .

8. I-Parvatasana (Indawo Yentaba)

Ukubuyela kule ndawo, phakamisa isinqe sakho kunye neempundu ngelixa ukhupha umoya. Qinisekisa ukuba wenza i-V efanelekileyo.

Ingcebiso: Gcina umqolo wakho uthe tye.

9. Ashwa Sanchalanasana

Kuba sibuyela umva ngoku, emva kokuma kwentaba, phefumlela kwaye utyhale umlenze wakho wasekunene ngasemva, kangangoko unako. Beka iingalo zakho ecaleni kweenyawo zakho ngelixa ugoba idolo lakho lasekhohlo. Njonga phambili.

10. Pada Hastasana (Isandla ukuya eNyaweni sime)

Emva kokumisa kwangaphambili, ngelixa ukhupha, ugobe phambili ukusuka esinqeni. Emva koko, phefumlela umoya njengoko uzisa izandla zakho phantsi ecaleni kweenyawo zakho. Nje ukuba ule ndawo, khupha umoya.

Ingcebiso: Umqolo wakho kufuneka ume ume.

11. Hasta Uttanasana (Iingalo eziphakanyisiweyo zimi)

Kwinqanaba elilandelayo, phakamisa iingalo zakho phezulu nasemva, uqinisekise ukuba iingalo zakho zoluliwe kwaye zisondele kwiminyaka yakho. Le pose ifuna ukuba wolule umzimba wakho wonke, ukusuka kwiingcebiso zomnwe wakho ukuya kwiinzwane zakho.

Ingcebiso: Gcina amehlo akho evulekile, kungenjalo unokulahlekelwa ukulinganisela.

12. Pranamasana (Ukuma komthandazo)

Ubuyile. Gcina iinyawo zakho zisondele kunye, kwaye ulinganise ubunzima bomzimba wakho kuzo. Yandisa isifuba sakho ngelixa ukhulula amahlombe akho kwaye uphakamise iingalo zakho phezulu. Sondeza iingalo zakho kufutshane nesifuba sakho kwindawo ye-namaste ngelixa ukhupha umoya.

Ingcebiso: Ugqibile ukujikeleza omnye emlenzeni omnye. Kuya kufuneka uphinde amanyathelo komnye umlenze.

Ii-FAQs

Q. Zeziphi iindlela iSurya Namaskar ilungileyo emntwini?

KUYA. Xa usenza iSurya Namaskar rhoqo, iya kuba nefuthe elipheleleyo emzimbeni wakho, kubandakanya namalungu afana namathumbu, isibindi, intliziyo, isifuba, imiphunga, isisu kunye nomqala. Kwakhona kuphucula ukuhamba kwegazi kwaye ikhuthaza ukusebenza ngokufanelekileyo kwamathumbu, ukugcina umzila wakho wokugaya ucocekile. Ukuziqhelanisa rhoqo kuya kunceda ukulungelelanisa izinto ezintathu ze-Ayurvedic-Vata, Pitta, kunye neKapha.

Q. Ngubani ongakwaziyo ukwenza iSurya Namaskar?

KUYA. Ngelixa wonke umntu eqhuba i-Surya Namaskar, kukho iimeko ezithile apho abantu bangenako ukukhetha le asana. Ezi ziquka abafazi abakhulelweyo , abo bakhathazwa yi hernia, uxinzelelo lwegazi oluphezulu, kunye nengxaki yomqolo. Kuyacetyiswa ukuba uphephe iSurya Namaskar xa usexesheni.

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Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo