"I-Surya Namaskara" mhlawumbi iyinkqantosi eyaziwa kakhulu yentsasa yase-asanas, abantu abayisebenzisa emhlabeni wonke. Igama lalo liguqulela "Ukubulisa ilanga". Oku yoga Ukuphucula igazi kunye ne-lymph circulation, ukwandisa ukuguquguquka, ukuvusa kunye neetoni zonke imisipha kunye namalungu. Ngokuqinisekileyo, oku kuyinkqubo enzulu eyayikugxotha ngamandla eNelanga kwaye yenza ingqondo yakho icace. Kodwa ezi sele zizenzileyo, kwaye namhlanje siza kuthetha ngenxalenye yomzimba yale nkqubo.
Ekuseni bunzima "Surya-namaskara" iqukethe ii-asanas ezinamandla ezinama-12. Ukuhlaziya "Lula!" uya kukuxelela indlela yokwenza kakuhle. Sikucebisa kuwe kwisitokethi kwibala lezemidlalo ukuze ube lula. Ukongezelela, kuphelile ihlobo njenge-lounger. Ngoko ayiyi kuba yinto engcolileyo.
Surya-Namaskara kubaqalayo
- Yima ngokukodwa: inyawo kunye kunye, amadolo, i-pelvis ifakwe ngaphakathi. Beka iintende zakho ndawonye kwizinga lesifuba uze uthathe ukuphefumula okuncinci kwaye uphumelele ukuphumla.
- Ngokufuthwa, phakamisa zombini iingalo ezithe ngqo phezulu kwentloko yakho, ujike umqolo wakho, umlenze kufuneka uhlale uphawule, i-pelvis iya phambili. Khuphela intloko yakho ngaphandle kokugxotha.
- Ekuphumeni kancinci kwaye kungabikho ukunyakaza okubukhali kunciphise umzimba phantsi, ujikeleze umva. Kufuneka ufumane izandla zakho ezinyaweni zakho. Ukuba kuyimfuneko, unokuguqa ngamadolo.
- Xa ulungelelanisa, yenza uhlangothi olubanzi luqhube phambili ngeenyawo zakho zokunene. Hudula isifuba sakho phambili kunye phezulu. Khangela phambi kwakho, ungagcini umva wakho entanyeni. Izandla okanye iminwe ifintela kumgangatho ukuba ubambe imali.
- Xa uphuma, faka unyawo lwakho lokunene ngakwesobunxele. Kule meko, izandla kufuneka zihlale phantsi. Imbuyiselo kufuneka ibe yincithakalo okanye igobe elingaphantsi komva.
- Emva kokuphefumula kwi-precedente yangaphambili, gcina umoya wakho uze unciphise amadolo akho phantsi. Emva koko phawula isifuba nesinki emgangathweni, ugcine izikhwelo eziphakamileyo (ukugoba okuphantsi). Ngaloo ndlela, umgangatho uthinta isikhumba, isifuba, amadolo kunye neenzwane.
- Xa ungenelela, nciphisa iinqumle, ngelixa uphakamisa umzimba phambili (ukuhamba kwekati). Bendela intloko yakho. Imisongo kunye neentambo kufuneka zilele phantsi, kunye neengalo ezithe ngqo zibambe isiqu.
- Kwi-exhalation phakamisa izikhwelo, ukugcina izandla ngokuchanekileyo. Yiba kwibar: shenxisa isitya, gcina intloko yakho iqonde, ubuso bubheke phantsi, lithembele kwiindawo zakho.
- Xa ungenelela, lunge ngenyawo lwakho lwesobunxele. Hudula isifuba sakho phambili kunye phezulu. Khangela phambi kwakho, ungagcini umva wakho entanyeni. Izandla okanye iminwe zithinta umgangatho ukugcina ibhalansi.
- Ekuphumeni komlenze wokunene kuya kuqhubela phambili, kulandele imilenze, isifuba sinyamezele emadolweni.
- Xa ungenelela, phakamisa umzimba kwaye uphinde usebenzise umsebenzi we-2.
- Xa uphuma, phatha isikhundla sokuqala.
Eyona nto, ukuba uya kwenza i-asanas ngokuhamba ngokukhawuleza. Ukuba unako ukuphefumla omnye okanye ukuphefumlelwa, okuqhelekileyo kwimeko yabaqalayo, yenza ezimbalwa. Inani leedingi lixhomekeke kwimpilo yomzimba nokunyamezela. Okokuqala, zama ukwenza i-3 isangqa, kwaye kamva uvelise ukuphindaphinda kwe-12 yinkimbinkimbi. Emva kokugqiba i- "Surya-namaskara", ulale emineni embalwa kwi-pose yomntu ofileyo.
umthombo: takprosto.cc