Izinzuzo zika-Surya Namaskar - Ukwenza kanjani

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Umhlaba uzungeza ilanga nasemasikweni emhlabeni wonke, unkulunkulu welanga ukhonzwa ngokushisekela. I-yogic pose yasendulo ye- Surya Namaskar (eyaziwa nangokuthi i-Sun Salutation) ingase ibe indlela yokuhlonipha ilanga, kodwa iqinisekisa izinzuzo ezidlula umzimba wenyama.

Njengoba lesi simo sisebenzisa zonke izitho zomzimba, sikugcina ushesha, ufanelekile futhi unamandla usuku lonke. Indlela ekahle yokungena emzimbeni wokujima iwukwenza okungenani izikhathi ezingu-12 ngosuku, okuthi ngemva kwezinsuku ezimbalwa zokuzilolonga umuntu akwazi ukukufeza phakathi nemizuzu engu-15 kuya kwengu-20. Lesi simo se-yoga esinamandla singase futhi sibe ukuzivocavoca okuhle kokuzifudumeza ngaphambi kokungena ekumiseni okuqinile noma ukuzivocavoca.

Izinzuzo zikaSurya Namaskar

Ithuthukisa Ukujikeleza Kwegazi:Ngaphandle kokukhiqiza ukunyakaza okuningi emzimbeni, amaphethini okuphefumula eSurya Namaskar akwenza ukuthi uhogele futhi ukhiphe ukuzivocavoca amaphaphu. Iphinde iqinisekise ukuthi igazi elisha elinomoya-mpilo lifinyelela kuzo zonke izingxenye zomzimba. Ukukhipha umoya kusiza ukulahla ubuthi emzimbeni. Isiza ukwenza ngokujwayelekile umjikelezo wenkathi:Ukunyakaza okujwayelekile komzimba ngendlela yokuzivocavoca noma kunjalo kuqinisekisa isikhathi esishelelayo, kodwa imisipha ethile okusetshenzwa phezu kwayo phakathi nalokhu kumisa yenza kube nomjikelezo ovamile. Idala ukwehla kwesisindo:Le asana inhle ekushiseni amakhalori, futhi uma yenziwa ngesivinini esisheshayo, ingaguqulwa ibe umsebenzi we-cardio. Ngokuhamba kwesikhathi, ngeke kuphela usizo ekulahlekeni kwesisindo , kuhambisana nokudla okunempilo. Imisipha yamathoni:Uma usungenile emseleni wokwenza i-asana njalo, kuzosiza ukwenza ithoni yesisu nezingalo zakho. Kuzophinde kuthuthukise ukuguquguquka emzimbeni wakho futhi kuqinise umzimba kusuka ngaphakathi. Ithuthukisa izinwele nekhwalithi yesikhumba:I-asana inamandla ekugcineni umzimba womuntu usemusha futhi unempilo. Ukujikeleza kwegazi kuzosiza thuthukisa ukukhanya ebusweni bakho futhi andise ukuguga kwesikhumba kanye nokumpunga kwezinwele. Inezici zokuzindla:Njengoba i-Surya Namaskar idinga ukugxilisa ingqondo, futhi lokho kusiza umuntu ukuthi azole futhi athuthukise inkumbulo. Ukugxila ekunyakazeni nasekuphefumuleni kuzothuthukisa umsebenzi wesimiso sezinzwa, ngaleyo ndlela ukunciphisa ukucindezeleka nokukhathazeka.

Ungayilungiselela Kanjani I-Asana?

Nakuba iSurya Namaskar ingenziwa noma nini ekuseni naphakathi nasekuseni, isikhathi esingcono kakhulu sokuyijwayeza ekuseni kakhulu , nelanga liphuma. Phakathi kwezinto okufanele uzikhumbule:

• Zijwayeze le asana esiswini esingenalutho.
• Qinisekisa ukuthi uqeda ukukhipha isisu sakho ngaphambili.
• Uma ukwazi ukuzijwayeza ngaphandle, kungcono kakhulu, ngaphandle kwalokho, okungenani ukwenze ekamelweni elinomoya.
• Qala kancane futhi kancane. Ekuqaleni, gxila ekutholeni konke ukunyakaza ngendlela efanele, futhi wenze ukuphindaphinda okune kuphela, okubili emlenzeni ngamunye.
• Uma usuyinkosi ye- ukunyakaza kwe-Surya Namaskar nokuhleleka kwabo, kancane kancane ukwandisa inani lokuphindaphinda uze ufinyelele ku-12.

Ungayenza kanjani i-Surya Namaskar?

Kunezikole ezahlukene zokucabanga ukuthi kwenziwa kanjani yenza lo msebenzi , kodwa ukulandelana okudume kakhulu kuhlanganisa izinyathelo ezilandelayo. Awukho umthetho oqinile futhi osheshayo noma isikhathi esinqunyiwe okufanele uhlale kuso i-asana ngayinye, kodwa unganikela okungenani imizuzwana engama-30 kwinto ngayinye.

1. I-Pranamasana (Isikhundla Sokuthandaza)

Udinga ukuma onqenqemeni locansi, futhi ugcine izinyawo zakho ndawonye. Isisindo sakho kufanele silinganiswe, ngokulinganayo futhi udinga ukuma uqonde. Khululeka, futhi wandise isifuba sakho, ngenkathi uhogela. Phakamisa izingalo zakho phezulu lapho uhogela. Lapho ukhipha umoya, hlanganisa izandla zakho njengokungathi ukwi-namaste noma endaweni yokuthandaza.

Ithiphu: Gxila ekuphefumuleni ukuze ungene kumodi ezolile.

2. U-Hasta Uttanasana (Izingalo Eziphakanyisiwe Zimi)

Uma usungaphakathi kwakho indawo yegama , phakamisa izingalo zakho endaweni efanayo phezu kwekhanda lakho, ngenkathi uhogela. Qinisekisa ukuthi izingalo zakho zeluliwe futhi zisondele ezindlebeni zakho. Bese uncika kancane emuva, ukuze umzimba wakho wonke uzwe ukwelula, kusukela ezihlokweni zeminwe yakho kuya ezinzwaneni zakho.

Ithiphu: Zama futhi usule ingqondo yakho ngenkathi uzilolongela le asana.

3. U-Pada Hastasana (Ukuma kwesandla ukuya ezinyaweni)

Ngemva ukwelula umzimba wakho , kokulandelayo isinyathelo sikaSurya Namaskar , agobe phambili kusukela okhalweni kwehle elokhu ewukhipha umoya. Umgogodla wakho udinga ukuthi umile. Bese, goba ngangokunokwenzeka, wehlise izandla zakho eduze kwezinyawo zakho.

Ithiphu: Lalela umzimba wakho futhi ungacindezeli umgogodla wakho .

4. Ashwa Sanchalanasana (The Equestrian Pose)

Phusha umlenze wakho wesokunxele emuva ngenkathi uhogela, futhi uwuphushe uze ufike emuva ngangokunokwenzeka. Ngemva kwalokho, goba idolo lakho langakwesokudla futhi uqinisekise ukuthi izingalo zakho zibekwe eduze kwezinyawo zakho. Bheka phambili njengokungathi ubheke phambili.

Ithiphu: Gcina izintende zezandla zakho ziphansi phansi.

5. I-Parvatasana (Mountain Pose)

Phakamisa izinqulu zakho ngenkathi ukhipha umoya futhi ubheke isifuba sakho phansi njengokungathi ngemuva kwakho kunesiqongo sentaba. Isifuba sakho nemilenze kufanele kubekwe ngendlela yokuthi umzimba wakho wenze i-V ehlanekezelwe.

Ithiphu: Gcina imilenze yakho iqondile.

6. I-Ashtanga Namaskara (Isibingelelo Esinezitho Zomzimba Eziyisishiyagalombili)

Manje, ngenkathi ukhipha umoya, udinga ukwehlisa amadolo akho. Yiba mnene. Kuzodingeka uhlehlise okhalo lwakho bese ushelela phambili ngendlela yokuthi isilevu sakho nesifuba kuhlale phansi. Ngemva kwalokho, phakamisa iphansi lakho kancane. Lapha, izingxenye zomzimba eziyisishiyagalombili ezithinta phansi futhi zinikeze i-namaskar yizandla zakho, izinyawo, amadolo, isifuba nesilevu.

Ithiphu: Zama futhi ubale ukuma ngakunye ukuze ungene esimisweni.

7. Bhujangasana (The Cobra Pose)

Kusukela endaweni edlule, shelelezisa umzimba wakho uye phambili, bese uphakamisela isifuba sakho phezulu namehlo akho phezu kosilingi. Izindololwane zakho zidinga ukugoba, futhi amahlombe kufanele abe kude nezindlebe zakho. Qinisekisa ukuthi ubheka phezulu.

Ithiphu: Yenza lokhu ngaphambi kokuzimela ngcono ukugaya .

8. I-Parvatasana (I-Mountain Pose)

Ukuze ubuyele kulesi simo, phakamisa izinqe nezinqe ngenkathi ukhipha umoya. Qinisekisa ukuthi wenza i-V ehlanekezelwe efanele.

Ithiphu: Gcina umhlane wakho uqondile.

9. Ashwa Sanchalanasana (The Equestrian Pose)

Njengoba sesibuyela emuva manje, ngemva kokuma kwentaba, donsa umoya bese ubuyisela umlenze wakho wesokudla emuva, ngokusemandleni akho. Beka izingalo zakho eduze kwezinyawo zakho ngenkathi ugoba idolo lakho kwesokunxele. Bheka Phambili.

10. U-Pada Hastasana (Ukuma kwesandla ukuya ezinyaweni)

Ngemuva kwe-pose yangaphambilini, ngenkathi ukhipha umoya, goba phambili kusukela okhalweni. Bese, donsa umoya njengoba uletha izandla zakho phansi eduze kwezinyawo zakho. Uma usukule ndawo, khipha umoya.

Ithiphu: Umgogodla wakho udinga ukuthi umile.

11. Hasta Uttanasana (The Raised Arms Pose)

Esinyathelweni esilandelayo, phakamisa izingalo zakho phezulu nangemuva, uqinisekisa ukuthi izingalo zakho zeluliwe futhi zisondele eminyakeni yakho. Lesi simo sidinga ukuthi welule umzimba wakho wonke, kusukela ezihlokweni zomunwe wakho kuya ezinzwaneni zakho.

Ithiphu: Gcina amehlo akho evulekile, ngaphandle kwalokho ungase ulahlekelwe ibhalansi.

12. Pranamasana (The Prayer Pose)

Ubuyile. Gcina izinyawo zakho ziseduze, futhi ulinganise isisindo somzimba wakho kuzo. Nweba isifuba sakho ngenkathi uphumuza amahlombe akho futhi uphakamise izingalo zakho phezulu. Sondeza izingalo zakho eduze kwesifuba sakho endaweni ye-namaste ngenkathi ukhipha umoya.

Ithiphu: Uqedile ukuzungeza ngomlenze owodwa. Kuzodingeka uphinde izinyathelo komunye umlenze.

Imibuzo Evame Ukubuzwa

Q. Yiziphi izindlela i-Surya Namaskar enhle ngayo kumuntu?

KUYA. Uma wenza i-Surya Namaskar njalo, izoba nomthelela jikelele emzimbeni wakho, okuhlanganisa nezitho ezifana namathumbu, isibindi, inhliziyo, isifuba, amaphaphu, isisu nomphimbo. Futhi kuthuthukisa ukujikeleza kwegazi futhi ikhuthaza ukusebenza kahle kwamathumbu, igcine umzila wakho wokugaya uhlanzekile. Ukuzijwayeza njalo kuzosiza ukulinganisa izingxenye ezintathu ze-Ayurvedic—i-Vata, i-Pitta, ne-Kapha.

Q. Ubani ongakwazi ukwenza i-Surya Namaskar?

KUYA. Ngenkathi wonke umuntu eqhuba i-Surya Namaskar, kunezimo ezithile lapho abantu bengakwazi ukukhetha le asana. Lokhu kuhlanganisa abesifazane abakhulelwe , abaphethwe i- hernia, umfutho wegazi ophakeme, neqolo. Kunconywa ukuthi ugweme i-Surya Namaskar uma usesikhathini.

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