Ukuma kwesimo
Ukugoba phezu kwemilenze yomibili; ukubamba kwezandla kuyahlukahluka.
Uhlobo A lukhonjiswe lapha: yomibili imilenze yelulekele ngqo phambili, izandla zibambe izinzwane ezinkulu nezindololwane zigoba lapho umzimba ophakathi nendawo ugobela phezu kwemilenze. Izindlela ezihlukene zokubamba zinganikezwa izinhlamvu ezahlukene emashadini okufundisa ahlukene. Uhlobo lokubamba isihlakala nalo lukhonjiswe ngezansi, ngaphandle kokulunika uhlamvu lohlobo. Ukubamba phezu kwezinzwane ngasemathe ezinyawo nokuzungeza imiphetho yangaphandle yezinyawo nakho kukhonjiswe lapho.
Ividiyo ikhombisa ukungena okukodwa kusuka ku-Dandasana eqondile kuya ku-Paschimottanasana A: izandla zifinyelela ezinzweni ezinkulu nomzimba ophakathi nendawo ugobela phezu kwemilenze eqondile. Ukulandelana okuphelele kwe-vinyasa akukhonjisiwe. Isiqeshana semizuzwana eyishumi asinqumi isivinini sokuzilolonga noma isikhathi sokubamba.
Kwenzekani emzimbeni?
Ukugoba phambili kusondeza umzimba ophakathi nendawo nemilenze ngokunyakaza ezinqulwini nasemhlane. Ukufinyelela kuncike ebungakweni bezingxenye zomzimba, ukunyakaza nesimo esikhethiwe. Ibhande livala ibanga eliya ezinyaweni; akufanele lidonsele umzimba ngaphezu kobubanzi ongabulawula.
Ezinye izinhlobo
Ukugoba phambili okujulile uhlezi imilenze emibili eqondile isondelene nesandla esisodwa sibambe isihlakala esibhekene naso ngaphesheya kwamathe ezinyawo.
Uhlaka lwe-pelvis nemilenze kuphumule emateni lapho umzimba ophakathi nendawo ugobela emathangeni. Izingalo zifinyelela ngale kwezinyawo futhi zixhumane ngesandla esisodwa esizungeza isihlakala esibhekene naso.
Ukugoba phambili okujulile uhlezi imilenze iqondile nesandla ngasinye sifinyelela phezu kwezinzwane ngasetheni lonyawo lwalo.
Uhlaka lwe-pelvis nemilenze kuphumule emateni lapho umzimba ophakathi nendawo ugobela emathangeni. Isandla ngasinye sifinyelela phezu kwamathiphu ezinzwane sithinte ithe lonyawo; lokhu kubamba kwehlukile ekubambeni uzwane olukhulu kuphela.
Ukugoba phambili okujulile uhlezi imilenze iqondile, iminwe izungeze imiphetho yangaphandle yezinyawo nezithupha zisezisekelweni zezinzwane ezinkulu.
Indawo yokuhlala nemilenze eqondile kuphumule emateni lapho umzimba ophakathi nendawo ugobela phambili. Iminwe izungeza izinyawo ngaphandle nezithupha zithinta izingxenye zangaphambili zezinyawo eduze kwamalunga ezinzwane ezinkulu.
Izinqe nezithende zombili kuphumula kumata. Ibhande elilodwa lizungeza izingxenye ezingaphambili zezinyawo, isandla ngasinye sibambe umkhawulo owodwa. Umzimba ophakathi nendawo utshekela phambili kancane, izindololwane zihlale zigobile nezandla zingafinyeleli ezinyaweni.
Ibhande lixhumanisa ibanga eliphakathi kwezandla nezinyawo. Lungisa ubude balo ukuze amahlombe akhululeke nomzimba ophakathi nendawo uhlale ulawulwa. Alisona isibambo sokudonsela ikhanda emadolweni.
Iziqephu ezindala ngokugobela phambili zichaza ukubamba izinyawo noma iminwe yezinyawo ngokuqondile. Azizichazi lezi zilungiselelo zebhande. Lapha kuboniswa njengokulungiswa kwanamuhla, eceleni kokubamba okuqondile ngezandla, kunokunikwa uhlamvu lwendlela yasendulo ehlukile.
Ukulungisa nemikhawulo
Le ncazelo ichaza ukuma nomongo. Ukulungiswa kushintsha indlela yokwenza futhi akufanele kudidaniswe nazo zonke izinhlobo eziqanjwe eshadini lendabuko. Kudingeka ukufundiswa okwengeziwe ukuze kukhethwe ukungena nokuphuma okufanele.
Ukuzilolonga ngokuqaphela
Uma unokulimala noma isifo, uphuza imithi, ukhulelwe noma uncelisa, noma unesinye isimo esingathinta ukuzivocavoca kwakho, xhumana nesisebenzi sezempilo esiqeqeshiwe mayelana nemisebenzi efanele nezinguquko ezidingekayo.
Funda izimo ezintsha nezimo ezinzima nomfundisi we-yoga oqeqeshiwe. Vumelanisa ububanzi bokunyakaza nomzimba wakho futhi ume uma uzwa ubuhlungu noma isiyezi. Ividiyo emfushane ikhombisa ukunyakaza; ubude bayo abunqumi ukuthi usibambe isikhathi esingakanani isimo.
Ukuma ngekhanda, ukuma ngamahlombe nelotus akuzona izimo zokuqala zabaqalayo. Ukulimala, izinkinga zokulinganisela noma i-glaucoma kuyizibonelo zezizathu zokuhlola ukufaneleka komuntu ngamunye. Ungaphoqi ukubopheka futhi ungasebenzisi umzimba njengendlela yokwandisa amandla acindezela idolo.
Umongo wesimo
I-Haṭhayogapradīpikā 1.28 ichaza ukugoba phambili uhlezi imilenze iqonde yeluliwe, izandla zibambe izingaphambili zezinyawo nesiphongo sibheke emadolweni. Umbhalo usebenzisa igama elithi Paschimatana. Uchaza ukuma okuyisisekelo ngaphandle kwamalebula A–D anamuhla noma zonke izinhlobo zokubamba. I-Gheranda Samhita 2.23 nayo ichaza ukubamba izinzwane nokugoba phambili, ngaphandle kwezinhlamvu zezinhlobo zanamuhla.
Imithombo yaleli khasi
- Svātmārāma: Haṭhayogapradīpikā, namazwana e-Jyotsnā nawe-Manobhilāṣiṇī (1895)1.28, ikh. 19 · Wellcome Collection
- Gheraṇḍa Saṃhitā — ihunyushwe nguSris Chandra Vasu (1895)2.23, ikh. 14 · Wellcome Collection
Izinhlobo ze-yoga nezindlela ezihlukile
Lezi zixhumanisi ziqhathanisa izimo zokufundisa nezindlela zokuma ezihlobene. Ngaphambi kokwenza isimo somzimba, funda ngaleyo ndlela eqanjwe igama, izinto eziyisekelayo nemikhawulo ekuleli khasi.