JERI 03 · Sthira Bhaga

Jerin Manyan Matakai A

Jerin yana haɗa daidaitawar manyan matakai, ɗaurin ƙafafu da lanƙwasawa baya. Wannan taƙaitaccen bayani yana nuna nau'in koyarwa da aka rubuta, ana tara nau'o'i cikin rukunonin matsayi.

An rarraba sashen manyan matakai a nan zuwa rukunonin matsayi 25 a kowane jeri. Ba a ƙirga shirye-shirye da fita a matsayin ƙarin matsayoyi ba. Gaisuwar rana da matsayoyin asali a tsaye har zuwa Parsvottanasana suna zuwa kafin sashen musamman na jeri; lanƙwasawa baya da kammalawa suna biyo baya. Wannan taƙaitaccen bayani ya shafi koyarwar Ashtanga ta zamani, ba tsarin wani tsohon rubutun yoga ba.

Wannan taƙaitaccen bayani yana haɗa nau'o'i masu alaƙa cikin rukunonin matsayi. Taswirar karatu ce, ba da'awar cewa akwai adadi ɗaya na matsayoyi ga kowa ba, kuma ba umarnin kammala dukkan jerin ba.

Gaisuwar rana

Rukunonin matsayi 2

1. Gaisuwar rana

Surya Namaskara A

Gaisuwar rana A

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2. Gaisuwar rana

Surya Namaskara B

Gaisuwar rana B

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Matsayoyin asali a tsaye

Rukunonin matsayi 8

1. Matsayoyin asali a tsaye

Padangusthasana

Riƙe babban yatsan ƙafa

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2. Matsayoyin asali a tsaye

Padahastasana

Hannuwa ƙarƙashin ƙafafu

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3. Matsayoyin asali a tsaye

Utthita Trikonasana

Alwatika miƙaƙƙiya

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4. Matsayoyin asali a tsaye

Parivrtta Trikonasana

Alwatika mai juyawa

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5. Matsayoyin asali a tsaye

Utthita Parsvakonasana

Miƙaƙƙiyar kusurwar gefe

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6. Matsayoyin asali a tsaye

Parivrtta Parsvakonasana

Kusurwar gefe mai juyawa

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7. Matsayoyin asali a tsaye

Prasarita Padottanasana A

Lanƙwasawa gaba da ƙafafu a faɗe

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8. Matsayoyin asali a tsaye

Parsvottanasana

Lanƙwasawar dala

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Rukunonin matsayi na Jerin Manyan Matakai A

Rukunonin matsayi 25

1. Rukunonin matsayi na Jerin Manyan Matakai A

Vasisthasana

Daidaitawar gefe tare da ɗaga ƙafa

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2. Rukunonin matsayi na Jerin Manyan Matakai A

Vishvamitrasana

Miƙe ƙafa da goyon bayan hannu

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3. Rukunonin matsayi na Jerin Manyan Matakai A

Kasyapasana

Matsayin ƙafa bayan kai a kwance

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4. Rukunonin matsayi na Jerin Manyan Matakai A

Chakorasana

Daidaita jiki a kan hannuwa da ƙafa bayan kai

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5. Rukunonin matsayi na Jerin Manyan Matakai A

Bhairavasana

Daidaitawar gefe ta Bhairava

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6. Rukunonin matsayi na Jerin Manyan Matakai A

Skandasana

Ƙafa bayan kai a tsaye

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7. Rukunonin matsayi na Jerin Manyan Matakai A

Durvasasana

Ƙafa bayan kai da jiki a miƙe

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8. Rukunonin matsayi na Jerin Manyan Matakai A

Urdhva Kukkutasana · Siffar da aka riƙe

Zakara zuwa sama

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9. Rukunonin matsayi na Jerin Manyan Matakai A

Galavasana

Daidaitawar Galava

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10. Rukunonin matsayi na Jerin Manyan Matakai A

Eka Pada Bakasana A

Kiren mai ƙafa ɗaya

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11. Rukunonin matsayi na Jerin Manyan Matakai A

Koundinyasana A

Daidaitawar Koundinya

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12. Rukunonin matsayi na Jerin Manyan Matakai A

Astavakrasana A

Matsayin kusurwa takwas

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13. Rukunonin matsayi na Jerin Manyan Matakai A

Purna Matsyendrasana

Cikakkiyar juyawar ubangijin kifaye

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14. Rukunonin matsayi na Jerin Manyan Matakai A

Viranchyasana A · Siffa a zaune

Matsayoyin Viranchi

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15. Rukunonin matsayi na Jerin Manyan Matakai A

Viparita Dandasana

Sanda juye

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16. Rukunonin matsayi na Jerin Manyan Matakai A

Eka Pada Viparita Dandasana

Sanda juye mai ƙafa ɗaya

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17. Rukunonin matsayi na Jerin Manyan Matakai A

Viparita Salabhasana

Fara juye

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18. Rukunonin matsayi na Jerin Manyan Matakai A

Ganda Bherundasana A

Matsayoyin Ganda Bherunda

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19. Rukunonin matsayi na Jerin Manyan Matakai A

Hanumanasana A

Buɗe ƙafafun Hanuman

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20. Rukunonin matsayi na Jerin Manyan Matakai A

Supta Trivikramasana

Miƙe ƙafa a kwance

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21. Rukunonin matsayi na Jerin Manyan Matakai A

Dighasana A

Daidaitawar ƙafa ɗaya zuwa gaba

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22. Rukunonin matsayi na Jerin Manyan Matakai A

Trivikramasana

Miƙe ƙafa sama sosai da jiki a miƙe

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23. Rukunonin matsayi na Jerin Manyan Matakai A

Natarajasana

Daidaitawar mai rawa

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24. Rukunonin matsayi na Jerin Manyan Matakai A

Raja Kapotasana

Sarkin tattabara

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25. Rukunonin matsayi na Jerin Manyan Matakai A

Eka Pada Raja Kapotasana

Sarkin tattabara mai ƙafa ɗaya

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Lanƙwasawa baya

Rukunonin matsayi 2

1. Lanƙwasawa baya

Urdhva Dhanurasana

Baka zuwa sama

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2. Lanƙwasawa baya

Paschimottanasana A

Lanƙwasawa gaba a zaune

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Kammalawa

Rukunonin matsayi 14

1. Kammalawa

Salamba Sarvangasana

Tsayuwa a kafaɗu da goyon baya

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2. Kammalawa

Halasana

Garma

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3. Kammalawa

Karnapidasana

Matsayin matsin kunne

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4. Kammalawa

Urdhva Padmasana

Lotus zuwa sama

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5. Kammalawa

Pindasana

Lotus lanƙwasasshe

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6. Kammalawa

Matsyasana · Lotus

Kifi

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7. Kammalawa

Uttana Padasana

Gaɓoɓi a ɗage

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8. Kammalawa

Sirsasana A

Tsayuwa a kai

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9. Kammalawa

Balasana

Matsayin yaro

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10. Kammalawa

Baddha Padmasana · Siffa a miƙe

Lotus a ɗaure

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11. Kammalawa

Yoga Mudra

Hatimin yoga

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12. Kammalawa

Padmasana

Lotus

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13. Kammalawa

Utpluthih

Lotus a ɗage

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14. Kammalawa

Savasana

Hutu a kwance

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Tsofaffin sunaye da siffofi

Haṭhayogapradīpikā 1.23 ya bayyana Kukkutasana da hannaye tsakanin ƙafafun lotus da tafukan hannu a ƙasa. Bai tabbatar da yadda gwiwoyi ke jingina a saman damtse a Urdhva Kukkutasana ko Punga Kukkutasana ba, ko hanyoyin shiga waɗannan matsayi.

Tushen wannan shafi

Svātmārāma: Haṭhayogapradīpikā, tare da sharhin Jyotsnā da Manobhilāṣiṇī (1895)1.23, p. 17 · Wellcome Collection

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.