Ukunyakaza okuphefumulayo nokunamandla kuyimbono yenye yezinhlelo ezinamandla kunayo yonke yoga. Lolu hlelo lubizwa ngokuthi i-ashtanga vinyasa yoga , lenye yezinhlelo ze-hatha yoga, kanti umlondolozi wayo nguSan Pattabhi Joyce, ofundisa lesi sitayela esikoleni sakhe eMsore.
Ku-ashtanga vinyasa kunezinto eziningana eziqondile ezingatholakali kwezinye izitayela:
- I-Vinyasas yinkimbinkimbi yokuhamba, imigqa esetshenziswa phakathi kwe-asanas ka-ashtanga vinyasa yoga;
- I-pranayama - ngale ndlela isibaluleke kakhulu ukufunda ukuthi 'ukuphefumula nokuphuma' kanjani ngesikhathi;
- i-drishti - ngesikhathi sokubulawa kwezinkimbinkimbi kumele njalo agxilise amehlo abo emaphakathini ahlukene osebenza ngawo;
- i-dhyana iyisimo sokuzindla, okusho ukuthi ukucula ngama- mantras ku-ashtanga vinyasa.
Ukuzivocavoca
Sizokwenza i-classical complex ye-yoga ashtanga yabaqalayo. Iqukethe uSurya Namaskar nokuhlukahluka okuhlukahlukene ko "triangle" wangaphambili. Umsebenzi oyinhloko kule nkimbinkimbi ukuthuthukisa amandla emisipha futhi uthuthukise ukuguquguquka komzimba ukuze kamuva uqale ukuhlanganyela ezifundweni ezingeni eliphezulu.
- Siqala nge-pose yezinja - izingalo nemilenze zihlezi phansi, sithula i-coccyx yethu phezulu, sigoba emhlane.
- Uma sifika sithuthela imilenze ezandleni, siqondise imilenze, sifinyelele wona ngomzimba, sinciphisa izandla zethu phansi - sigoba. Siphinde sifinyelele imilenze, siphume futhi senyuke. Ukukhipha umoya - izandla ezingeni lesifuba, i-namaste.
- Simi emaphethelweni wegubhu, sigoba imilenze yethu futhi sikhulise izingalo zethu phezu kwamakhanda ethu ukuze siphefumulelwe. Ekuphumuleni, sinciphisa izandla zethu phansi, sifinyelele imilenze, sikhulise ikhanda lethu - siphonsa emuva futhi sigijimela emuva ku-pose ye-bar.
- Siphonsa izingalo zethu ezinhlangothini, njengokungathi siqhuma, senza ukuhlanekezela futhi singene ekugqeni kwe-cobra, kodwa unganciphisi umzimba phansi. Bamba ezandleni zakho nangezinzwani!
- Sibheke emuva, singena kwisimo senja.
- Unyaweni olungakwesokudla futhi uphakamise umzimba. Amandla ekuphefumulelwe phezulu, ekuphumuleni - thina ngezandla eziphansi phansi, sibuyela emilenzeni emgwaqweni.
- Siphonsa izingalo zethu, siphethe futhi siphume emcimbini.
- Siphuma singene enja futhi siya phambili ngonyawo lwesokunxele. Vumelanisa umzimba, vula - izandla up, uphume - izandla phansi, buyela ebhasini.
- Siphindaphinda uSarya Namaskar futhi sihlale emgodini wezinja.
- Hamba phambili futhi wenze imijikelezo engu-3 kaSurya Namaskar, isikhathi ngasinye esibheke endaweni yenja imizuzwana embalwa.
- Siba ncamashi, silula umgogodla, qinisa i-coccyx. Sinciphisa umzimba phansi, uthathe iminwe iminwe ngeminwe yethu, ubuke phambili, uma uphumelela ukucindezela ikhanda ezinyaweni bese ulungisa isimo semizuzwana embalwa.
- Qinisekisa ukukhathazeka: izinyawo zethu zibe yiminwe, vusa ikhanda lethu, ubuke phambili - inhale, ikhanda eliphansi - exhale. Sizicindezela ezinyaweni, silungise isikhundla.
- Siphakamisa amehlo ethu, izandla esihlalweni, kancane kancane sibuyele esimweni esiqondile.
- Simi eceleni, imilenze ibanzi kunamahlombe, izingalo ziphakanyiswe ohlangothini lwezinga lehlombe. Unyawo olungakwesokudla luvela, luthinteka, luphefumula, kuqala uphonsa umzimba ohlangothini, bese sinciphisa isandla sokunene emlenzeni omkhulu onyawo olunene. Ingalo yesobunxele ishicilelwe, ibheke ngakwesokunxele kwesandla. Ukuphefumula, uphakamise, uphume ngenyawo lesokunxele. Siphinda yonke into ngakwesokunxele.
- Ngaphandle kokushintsha i-IP, siphindela ngakwesokudla, kodwa sincike ngakwesokudla ngakwesokunxele. Ingalo yangakwesokudla ihanjisiwe, ibheke ngakwesokudla. Philisa ngaphakathi, nge-exhalation uye ngakwesobunxele bese uphinda konke ngakwesokunxele.
- IP - emi eceleni, imilenze ibanzi kunamahlombe, izingalo ziphakanyiselwe ekuphakameni kwamahlombe. Ukwandisa izinzwane zokunene, ukugoba umlenze wokunene, ukwehlisa isandla sokunene kusuka ngaphandle kwamadolo, ingalo yesobunxele iselulele phezulu, ibheke ngakwesokunxele kwesandla. Ukuphefumulela, ngokuphefumula sishintsha imilenze futhi siphindaphinda konke ngakwesokunxele.