Siffar matsayi
Lanƙwasawa kan duka ƙafafu; riƙewar hannuwa tana bambanta.
An nuna siffar A a nan: duka ƙafafu suna miƙewa gaba, hannuwa suna riƙe manyan yatsun ƙafa, gwiwar hannuwa kuma suna lanƙwasawa yayin da gangar jiki take lanƙwasawa kan ƙafafu. Sauran riƙewar hannuwa na iya samun haruffa daban a jadawalin koyarwa daban-daban. An kuma nuna siffar riƙe wuyan hannu a ƙasa, ba tare da ba ta harafin nau'i ba. An kuma nuna riƙewa ta kan yatsun ƙafa zuwa tafuka da kewaye da gefunan ƙafafu na waje a can.
Bidiyon yana nuna shiga sau ɗaya daga Dandasana a miƙe zuwa Paschimottanasana A: hannuwa suna kaiwa ga manyan yatsun ƙafa, gangar jiki kuma tana lanƙwasawa a kan ƙafafu miƙaƙƙu. Ba a nuna cikakken jerin vinyasa ba. Gajeren bidiyon na daƙiƙa goma ba ya ƙayyade saurin atisaye ko lokacin riƙe matsayi.
Me ke faruwa a cikin jiki?
Lanƙwasawar gaba tana kusantar da gangar jiki da ƙafafu ta motsin gaɓoɓin ƙugu da baya. Iya kaiwa ya danganta da girman sassan jiki, sassauci da siffar da aka zaɓa. Igiyar atisaye tana cike tazarar zuwa ƙafafu; kada ta ja jiki bayan iyakar da zai iya sarrafawa.
Ƙarin siffofi
Lanƙwasawa gaba sosai a zaune, da ƙafafu biyu miƙaƙƙu kusa da juna, hannu ɗaya yana riƙe wuyan ɗayan hannun bayan tafukan ƙafa.
Ƙashin ƙugu da ƙafafu suna hutawa a kan tabarma yayin da gangar jiki take lanƙwasawa tare da cinyoyi. Hannuwa suna wuce ƙafafu su haɗu ta hanyar hannu ɗaya da yake kewaye da wuyan ɗayan hannun.
Lanƙwasawa gaba sosai a zaune, da ƙafafu miƙaƙƙu, kowane hannu yana wuce kan yatsun ƙafa zuwa tafin ƙafar da ya dace da shi.
Ƙashin ƙugu da ƙafafu suna hutawa a kan tabarma yayin da gangar jiki take lanƙwasawa tare da cinyoyi. Kowane hannu yana wuce kan saman yatsun ƙafa ya taɓa tafin ƙafa; riƙewar ta bambanta da riƙe babban yatsan ƙafa shi kaɗai.
Lanƙwasawa gaba sosai a zaune, da ƙafafu miƙaƙƙu, yatsun hannu kewaye da gefunan ƙafafu na waje, manyan yatsun hannu kuma a gindin manyan yatsun ƙafa.
Wurin zama da ƙafafu miƙaƙƙu suna hutawa a kan tabarma yayin da gangar jiki take lanƙwasawa gaba. Yatsun hannu suna kewaye da ƙafafu daga waje, manyan yatsun hannu kuma suna taɓa gaban ƙafafu kusa da gaɓoɓin manyan yatsun ƙafa.
Mazaunai da dugadugan ƙafafu biyu suna a kan tabarma. Bel ɗaya yana zagaye sassan gaba na tafukan ƙafafu, kowane hannu yana riƙe da ƙarshensa ɗaya. Gangar jiki tana ɗan karkata gaba, gwiwar hannu suna lanƙwashe, hannuwa kuma ba su kai ƙafafu ba.
Bel yana haɗa tazarar hannuwa da ƙafafu. Daidaita tsawonsa domin kafaɗu su kasance a sake kuma a sarrafa gangar jiki. Ba abin riƙewa ba ne don jan kai zuwa gwiwoyi.
Tsofaffin sassan rubutun lanƙwasawa gaba suna bayyana riƙe ƙafa ko yatsun ƙafa kai tsaye. Ba sa bayyana wannan tsarin bel. A nan an nuna shi a matsayin gyaran zamani tare da riƙewar hannu kai tsaye, ba tare da sanya masa harafin tsohon salo ba.
Daidaitawa da iyakoki
Wannan bayanin yana gano siffa da mahalli. Daidaitawa tana sauya yadda ake yin matsayi, kuma bai kamata a ɗauke ta a matsayin duk wani nau'i mai suna a jadawalin gargajiya ba. Ana buƙatar ƙarin koyarwa don zaɓar shiga da fita da suka dace.
Yin atisaye cikin kulawa
Idan kuna da rauni ko wata cuta, kuna shan magani, kuna da juna biyu ko kuna shayarwa, ko kuma kuna da wani hali da zai iya shafar atisayenku, ku tuntuɓi ƙwararren ma'aikacin lafiya game da ayyukan da suka dace da gyare-gyaren da ake bukata.
Ku koyi sababbin matsayoyi da kuma matsayoyi masu wahala tare da ƙwararren malamin yoga. Ku daidaita iyakar motsi da jikinku, ku kuma tsaya idan kun ji zafi ko jiri. Gajeren bidiyo yana nuna motsi; tsawonsa ba ya ƙayyade tsawon lokacin da za a riƙe matsayi.
Tsayuwa a kai, tsayuwa a kafaɗu da lotus ba matsayoyin farawa ba ne ga masu koyon farko. Rauni, matsalolin daidaita jiki ko glaucoma misalai ne na dalilan tantance dacewa ga kowane mutum. Kada ku tilasta ɗaure jiki ko ku yi amfani da jiki a matsayin liba a kan gwiwa.
Matsayi a mahallinsa
Haṭhayogapradīpikā 1.28 yana bayyana lanƙwasawa gaba a zaune da ƙafafu miƙaƙƙu, hannuwa suna riƙe gaban ƙafafu, goshi kuma zuwa gwiwoyi. Rubutun yana amfani da sunan Paschimatana. Yana bayyana siffar asali ba tare da alamomin A–D na yau ko duka nau'o'in riƙewar hannuwa ba. Gheranda Samhita 2.23 kuma yana bayyana riƙe yatsun ƙafa da lanƙwasawa gaba, ba tare da haruffan nau'o'in yau ba.
Tushen wannan shafi
- Svātmārāma: Haṭhayogapradīpikā, tare da sharhin Jyotsnā da Manobhilāṣiṇī (1895)1.28, sh. 19 · Wellcome Collection
- Gheraṇḍa Saṃhitā — fassarar Sris Chandra Vasu (1895)2.23, sh. 14 · Wellcome Collection
Nau'o'in yoga da salo daban-daban
Waɗannan hanyoyin haɗin suna kwatanta mahallin koyarwa da siffofin jiki masu alaƙa. Kafin yin wani matsayi, karanta takamaiman siffar, tallafin jiki da iyakokin da aka bayyana a wannan shafi.