I-Iyengar yoga
I-Iyengar yoga inaka ngokuningiliziwe indlela umzimba obekwa ngayo. Izinto ezisekelayo njengamabhulokhi, amabhande nezingubo zokulala zingashintsha umsebenzi owenziwayo futhi zenze kube lula ukucwaninga isenzo esithile.
Igama elifanayo lesimo somzimba alisho ukuthi kusetshenziswa siphi isisekelo, yimuphi umniningwane wokuqondanisa umzimba noma yisiphi isigaba sokufundisa. Landela imiyalelo yendlela eboniswe ngqo.
Izimo zomzimba ezihlobene eqoqweni elihlanganyelwayo
Ukuqhathanisa ukufundisa
Utthita Trikonasana
Unxantathu oweluliwe
Hlola lesi simo →Isibonelo samahhala
Virabhadrasana A
Iqhawe A
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Virabhadrasana B
Iqhawe B
Hlola lesi simo →Isibonelo samahhala
Dandasana
Induku
Hlola lesi simo →Isibonelo samahhala
Baddha Konasana · Uhlobo oluqondile
I-engeli eboshiwe
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Upavistha Konasana A
I-engeli ebanzi uhlezi
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Paschimottanasana A
Ukugoba phambili uhlezi
Hlola lesi simo →Isibonelo samahhala
Adho Mukha Svanasana
Inja ebheke phansi
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Urdhva Mukha Svanasana
Inja ebheke phezulu
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Chaturanga Dandasana
Ipulangwe eliphansi
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Salabhasana A
Intethe
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Dhanurasana
Umnsalo
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Savasana
Ukuphumula ulele ngomhlane
Hlola lesi simo →Isibonelo samahhala
Padangusthasana
Ukubamba izinzwane ezinkulu
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Padahastasana
Izandla ngaphansi kwezinyawo
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Parivrtta Trikonasana
Unxantathu ophendukile
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Utthita Parsvakonasana
I-engeli eseceleni eyeluliwe
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Parivrtta Parsvakonasana
I-engeli eseceleni ephendukile
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Parsvottanasana
Ukugoba kwephiramidi
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Prasarita Padottanasana A
Ukugoba phambili imilenze ivulekile
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Janu Sirsasana A
Ukugoba uhlezi ngomlenze owodwa
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Triang Mukhaikapada Paschimottanasana
Ukugoba phambili umlenze owodwa ugoqelwe emuva
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Gomukhasana B
Ubuso benkomo
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Ardha Matsyendrasana
Ukuphenduka kwesigamu senkosi yezinhlanzi
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Matsyasana · Ilotus
Inhlanzi
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Bhujangasana · Izindololwane ezigobile
Imfezi
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Vrikshasana · Izintende zezandla ndawonye
Isihlahla
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Bharadvajasana
Ukuphenduka kukaBharadvaja
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Ustrasana
Ikamela
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Navasana
Isikebhe
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Parighasana
Isango
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Vajrasana · Ukuhlala phezu kwezithende
Ukuhlala uguqile
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Virasana · Ibhulokhi phakathi kwezinyawo
Ukuhlala uguqile
Hlola lesi simo →Ilungu · Ukubuka imininingwane
Supta Padangusthasana A
Ukubamba uzwane olukhulu ulele
Hlola lesi simo →Ilungu · Ukubuka imininingwaneQhathanisa izindlela ezihlukile
Izinhlamvu ezinjengo-A no-B zilandela amalebula emakhasini ethu ezimo zomzimba. Azilona uhlelo olufanayo kuwo wonke amasiko e-yoga. Isithombe ngasinye sigcina igama lendlela ebonisiwe.
Paschimottanasana
Qhathanisa ukubamba izinzwane ezinkulu ngokuqondile nokugobela phambili kancane kusizwa ibhande. Kwenye indlela izandla zithinta iminwe yezinyawo, kanti kwenye zibamba ibhande. Ukujula kokugoba nebanga izingalo okufanele zifinyelele kulo kwehlukile.
Gomukhasana
Qhathanisa izandla ezizungeze idolo elingaphezulu nokubambana kwezandla ngemuva komhlane. Lezi zinhlelo zezingalo zehlukile noma imilenze ibukeka ifana. I-Gheraṇḍa Saṃhitā 2.17 ichaza isisekelo sokuhlala ngaphandle kokusho ukuhlanganiswa kwezingalo ngemuva komhlane.
Funda ngalezi zindlela →Ilungu · Ukubuka imininingwane
Shiya ibhande lixega ngokwanele ukuze ungadonsi. Liyeke uma kuba nobuhlungu, ukushoshozela noma ukuba ndikindiki.
Salabhasana
Qhathanisa izingalo eceleni komzimba nezintende zezandla eceleni kwesifuba. I-Gheraṇḍa Saṃhitā 2.40 ikhuluma ngezintende zezandla emhlabathini eduze kwesifuba nemilenze ephakanyisiwe. Ayinikezi izinhlamvu ze-A/B futhi ayinqumi yonke imininingwane yanoma yisiphi salezi zithombe ezimbili zanamuhla.
Utthita Trikonasana
Ibhulokhi isekela intende yesandla esingezansi, inciphise ibanga okudingeka ulifinyelele. Gcina zombili izinyawo ziqinile phansi futhi ungawaphoqi amadolo. Lokhu kusekela kuwukuzivumelanisa kwesimanje.
Savasana
Umcamelo oqinile usekela womabili amadolo; izithende ziphumule phezu kwemethi. Khetha ukuphakama okunethezekile ngaphandle kokucindezela. Incazelo endala ye-Savasana ayikuchazi lokhu kusekelwa kwamadolo.
Parighasana
Ungaphoqi amadolo noma amaqakala. Gcina ikhanda linethezekile nendlela yokuphefumula ingavinjiwe. Yima uma kunobuhlungu, ukundikindika noma ukuphefumula kuvinjelwe. Funa iseluleko somuntu ngamunye uma ukuguqa kungakufanele.
Funda ngalezi zindlela →Ilungu · Ukubuka imininingwaneVajrasana / Virasana
Gcina ibhulokhi izinzile phezu kwemethi, kungabikho mlenze ngaphansi kwayo. Ungaphoqi amadolo noma amaqakala. Phuma kulesi simo uma kunobuhlungu, ukuhlaba-hlaba noma ukundikindika, futhi ufune iseluleko somuntu ngamunye uma ukuguqa kungakufanele.
Funda ngalezi zindlela →Ilungu · Ukubuka imininingwaneVrikshasana
Gcina unyawo oluphakanyisiwe lukude nelunga ledolo futhi ungaphoqi ukuvuleka kwenqulu. Gcina ukusekelwa ngesandla uma ukulinganisela kungaqinisekile, wehlise unyawo ngaphambi kokulahlekelwa ukulawula. Yima uma kuba nobuhlungu noma isiyezi. Ukulimala noma inkinga yokulinganisela kudinga ukuhlolwa komuntu ngamunye.
Funda ngalezi zindlela →Ilungu · Ukubuka imininingwaneSupta Padangusthasana
Ungalisebenzisi ibhande ukudonsela umlenze eduze. Gcina ikhanda nentamo kunethezekile, wehlise umlenze uma kudingeka, futhi uyeke uma kunobuhlungu, ukuhlaba-hlaba noma ukundikindika.
Funda ngalezi zindlela →Ilungu · Ukubuka imininingwaneIzincazelo ezindala zezimo zomzimba ngazinye
Imithombo emidala ibhala ngezindlela ezithile zomlando. Ayifakazeli yonke indlela yesimanje ehlukile, ukulandelana ekilasini noma indlela yokufundisa.
- Gheraṇḍa Saṃhitā — ihunyushwe nguSris Chandra Vasu (1895)2.17, p. 13; 2.22, p. 14; 2.37, 2.40, p. 16; 2.43–44, p. 17; 2.18, p. 13 · 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.