UCHUNGECHUNGE 02 · Nadi Shodhana

Uchungechunge oluphakathi

Ukulandelana kuthuthukisa ukugobela emuva, ukuphenduka, ukulinganisela ezingalweni nezimo eziguquliwe. Ukuhlanza ama-nadi kuyingxenye yohlaka lwakho lwendabuko.

Lokhu kubuka kuqoqa izinhlobo ezihlobene zibe imindeni yezimo. Kuyimephu yokufunda, akusona isimemezelo senani elilodwa lezimo elisebenza kuyo yonke indawo noma umyalelo wokwenza konke ukulandelana.

Ukubingelela ilanga

Imindeni yezimo engu-2

1. Ukubingelela ilanga

Surya Namaskara A

Ukubingelela ilanga A

Hlola lesi simo →Ilungu · Ukubuka imininingwane

2. Ukubingelela ilanga

Surya Namaskara B

Ukubingelela ilanga B

Hlola lesi simo →Ilungu · Ukubuka imininingwane

Izisekelo zokuma

Imindeni yezimo engu-8

1. Izisekelo zokuma

Padangusthasana

Ukubamba izinzwane ezinkulu

Hlola lesi simo →Ilungu · Ukubuka imininingwane

2. Izisekelo zokuma

Padahastasana

Izandla ngaphansi kwezinyawo

Hlola lesi simo →Ilungu · Ukubuka imininingwane

3. Izisekelo zokuma

Utthita Trikonasana

Unxantathu oweluliwe

Hlola lesi simo →Isibonelo samahhala

4. Izisekelo zokuma

Parivrtta Trikonasana

Unxantathu ophendukile

Hlola lesi simo →Ilungu · Ukubuka imininingwane

5. Izisekelo zokuma

Utthita Parsvakonasana

I-engeli eseceleni eyeluliwe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

6. Izisekelo zokuma

Parivrtta Parsvakonasana

I-engeli eseceleni ephendukile

Hlola lesi simo →Ilungu · Ukubuka imininingwane

7. Izisekelo zokuma

Prasarita Padottanasana A

Ukugoba phambili imilenze ivulekile

Hlola lesi simo →Ilungu · Ukubuka imininingwane

8. Izisekelo zokuma

Parsvottanasana

Ukugoba kwephiramidi

Hlola lesi simo →Ilungu · Ukubuka imininingwane

Imindeni yezimo zochungechunge oluphakathi

Imindeni yezimo engu-27

1. Imindeni yezimo zochungechunge oluphakathi

Pasasana

Ukuphenduka uboshiwe uqoshama

Hlola lesi simo →Ilungu · Ukubuka imininingwane

2. Imindeni yezimo zochungechunge oluphakathi

Krounchasana

Uhemu

Hlola lesi simo →Ilungu · Ukubuka imininingwane

3. Imindeni yezimo zochungechunge oluphakathi

Salabhasana A

Intethe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

4. Imindeni yezimo zochungechunge oluphakathi

Bhekasana

Ixoxo

Hlola lesi simo →Ilungu · Ukubuka imininingwane

5. Imindeni yezimo zochungechunge oluphakathi

Dhanurasana

Umnsalo

Hlola lesi simo →Ilungu · Ukubuka imininingwane

6. Imindeni yezimo zochungechunge oluphakathi

Parsva Dhanurasana

Umnsalo oseceleni

Hlola lesi simo →Ilungu · Ukubuka imininingwane

7. Imindeni yezimo zochungechunge oluphakathi

Ustrasana

Ikamela

Hlola lesi simo →Ilungu · Ukubuka imininingwane

8. Imindeni yezimo zochungechunge oluphakathi

Laghu Vajrasana

Umbani omncane

Hlola lesi simo →Ilungu · Ukubuka imininingwane

9. Imindeni yezimo zochungechunge oluphakathi

Kapotasana A

Ukugobela emuva kwejuba kwe-Ashtanga

Hlola lesi simo →Ilungu · Ukubuka imininingwane

10. Imindeni yezimo zochungechunge oluphakathi

Supta Vajrasana · Uhlobo olusekelwe

Ilotus eboshiwe ulele

Hlola lesi simo →Ilungu · Ukubuka imininingwane

11. Imindeni yezimo zochungechunge oluphakathi

Bakasana A

Indwe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

12. Imindeni yezimo zochungechunge oluphakathi

Bharadvajasana

Ukuphenduka kukaBharadvaja

Hlola lesi simo →Ilungu · Ukubuka imininingwane

13. Imindeni yezimo zochungechunge oluphakathi

Ardha Matsyendrasana

Ukuphenduka kwesigamu senkosi yezinhlanzi

Hlola lesi simo →Ilungu · Ukubuka imininingwane

14. Imindeni yezimo zochungechunge oluphakathi

Eka Pāda Śīrṣāsana

Umlenze owodwa ngemuva kwekhanda

Hlola lesi simo →Ilungu · Ukubuka imininingwane

15. Imindeni yezimo zochungechunge oluphakathi

Dwi Pāda Śīrṣāsana A

Imilenze emibili ngemuva kwekhanda

Hlola lesi simo →Ilungu · Ukubuka imininingwane

16. Imindeni yezimo zochungechunge oluphakathi

Yoga Nidrāsana

Isimo sokulala kwe-yoga

Hlola lesi simo →Ilungu · Ukubuka imininingwane

17. Imindeni yezimo zochungechunge oluphakathi

Tittibhāsana A

Ukhanyikhanyi

Hlola lesi simo →Ilungu · Ukubuka imininingwane

18. Imindeni yezimo zochungechunge oluphakathi

Pincha Mayūrāsana

Ukuma ngezingxenye ezingezansi zezingalo

Hlola lesi simo →Ilungu · Ukubuka imininingwane

19. Imindeni yezimo zochungechunge oluphakathi

Kāraṇḍavāsana

Ukulinganisela kwelotus ngezingxenye ezingezansi zezingalo

Hlola lesi simo →Ilungu · Ukubuka imininingwane

20. Imindeni yezimo zochungechunge oluphakathi

Mayurasana

Ipigogo

Hlola lesi simo →Ilungu · Ukubuka imininingwane

21. Imindeni yezimo zochungechunge oluphakathi

Nakrasana

Ingwenya

Hlola lesi simo →Ilungu · Ukubuka imininingwane

22. Imindeni yezimo zochungechunge oluphakathi

Vatayanasana

Isimo sehhashi

Hlola lesi simo →Ilungu · Ukubuka imininingwane

23. Imindeni yezimo zochungechunge oluphakathi

Parighasana

Isango

Hlola lesi simo →Ilungu · Ukubuka imininingwane

24. Imindeni yezimo zochungechunge oluphakathi

Gomukhasana B

Ubuso benkomo

Hlola lesi simo →Ilungu · Ukubuka imininingwane

25. Imindeni yezimo zochungechunge oluphakathi

Supta Urdhva Pada Vajrasana · Isigaba sokugcina sokuhlala

Ukulandelana kokugingqika usengxenyeni yelotus

Hlola lesi simo →Ilungu · Ukubuka imininingwane

26. Imindeni yezimo zochungechunge oluphakathi

Mukta Hasta Sirsasana A

Ukuma ngekhanda izandla zikhululekile

Hlola lesi simo →Ilungu · Ukubuka imininingwane

27. Imindeni yezimo zochungechunge oluphakathi

Baddha Hasta Sirsasana A

Ukuma ngekhanda izingalo ziboshiwe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

Ukugobela emuva

Imindeni yezimo engu-2

1. Ukugobela emuva

Urdhva Dhanurasana

Umnsalo obheke phezulu

Hlola lesi simo →Ilungu · Ukubuka imininingwane

2. Ukugobela emuva

Paschimottanasana A

Ukugoba phambili uhlezi

Hlola lesi simo →Isibonelo samahhala

Ukuvala

Imindeni yezimo engu-14

1. Ukuvala

Salamba Sarvangasana

Ukuma ngamahlombe usekelwe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

2. Ukuvala

Halasana

Igeja

Hlola lesi simo →Ilungu · Ukubuka imininingwane

3. Ukuvala

Karnapidasana

Isimo sokucindezela izindlebe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

4. Ukuvala

Urdhva Padmasana

Ilotus ebheke phezulu

Hlola lesi simo →Ilungu · Ukubuka imininingwane

5. Ukuvala

Pindasana

Ilotus egoqiwe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

6. Ukuvala

Matsyasana · Ilotus

Inhlanzi

Hlola lesi simo →Ilungu · Ukubuka imininingwane

7. Ukuvala

Uttana Padasana

Izitho eziphakanyisiwe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

8. Ukuvala

Sirsasana A

Ukuma ngekhanda

Hlola lesi simo →Ilungu · Ukubuka imininingwane

9. Ukuvala

Balasana

Isimo sengane

Hlola lesi simo →Ilungu · Ukubuka imininingwane

10. Ukuvala

Baddha Padmasana · Uhlobo oluqondile

Ilotus eboshiwe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

11. Ukuvala

Yoga Mudra

Uphawu lwe-yoga

Hlola lesi simo →Ilungu · Ukubuka imininingwane

12. Ukuvala

Padmasana

Ilotus

Hlola lesi simo →Ilungu · Ukubuka imininingwane

13. Ukuvala

Utpluthih

Ilotus ephakanyisiwe

Hlola lesi simo →Ilungu · Ukubuka imininingwane

14. Ukuvala

Savasana

Ukuphumula ulele ngomhlane

Hlola lesi simo →Isibonelo samahhala

Amagama nezimo ezindala

Ku-Mayurasana ye-Gheraṇḍa Saṃhitā 2.30–31, zombili izintende ziphansi, isisu siphezu kwezindololwane kanti imilenze isesimweni se-lotus. Ukuma kwemilenze kuhlukile esithombeni esinemilenze eqondile salolu chungechunge. Isiqeshana asinikezi ukuhleleka kochungechunge lwesimanje.

Imithombo yaleli khasi

Gheraṇḍa Saṃhitā — ihunyushwe nguSris Chandra Vasu (1895)2.30–31, p. 15 · Wellcome Collection

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.