Kufuridzira uye simba rinoshandiswa ndiro pfungwa yeimwe yenheyo dzakasimba zvikuru mu yoga. Izvo zvinonzi ashtanga vinyasa yoga , ndeimwe yehutano hatha yoga, uye muchengeti wayo ndiSri Pattabhi Joyce, uyo anodzidzisa tsika iyi kuchikoro chake mu Mysore.
Mu ashtanga vinyasa kune zviverengeka zvakasiyana-siyana zvisingawaniki mune mamwe maitiro:
- Vinyasas nderemazvikokota zvekufamba, mishonga inoshandiswa pakati peasanas of ashtanga vinyasa yoga;
- Pranayama - mumutauro uyu zvakakosha zvikuru kudzidza "kufema mukati nekunze" munguva;
- drishti - panguva yekuurayiwa kwematambudziko kune imwe nguva inofanira kuisa pfungwa dzavo pane dzimwe nhengo dzemuviri waunoshanda nawo;
- dhyana inofungisisa, zvinoreva kuimba kwemantras mu ashtanga vinyasa.
Kudzidzira
Tichaita chidzidzo cheklasi ye yoga ashtanga yevatangi. Inoumbwa naSarya Namaskar uye kusiyana kwakasiyana-siyana kwesa "triangle". Basa guru reizvi rakaoma ndekukudziridza simba remaviri uye kuvandudza kushanduka kwemuviri kuitira kuti iwe ugozogona kutanga kutora zvidzidzo zvepamusoro.
- Tinotanga nembwa yekuisa-maoko nemakumbo zvinogara pasi, saka tinotambanudza checcyx yedu kumusoro, tinosunga misana yedu.
- Muchimhanya tinotamisa makumbo nemaoko, tanamisa makumbo, tinovaitira ivo nemuviri, tinoderedza maoko edu kusvika pasi - tinonamatira. Zvakare tinosvika kumakumbo, tora mweya uye tinosimuka. Kupera kwemaoko - maoko pachifuva chemukati, namaste.
- Tinomira pamucheto wegomba, tinonamatira makumbo edu uye tasimudza maoko edu pamusoro pemisoro yedu kuti tive nekufemerwa. Pakuzorora, tinoderedza maoko edu kusvika pasi, kusvika pamakumbo, kusimudzira musoro wedu - tinokotamisa mushure medu uye tinodzokera zvakare mune pose yebhari.
- Tinokotamisa maoko edu mumakumbo, sezvinenge patinenge tichitsvaga, tinoita kusvibiswa uye tinopinda mumakumbo ekugadzirisa, asi usaderedza mutumbi pasi. Bata kune maoko ako nezvigunwe!
- Isu tinotenderera kumashure, tinopinda mumugwagwa weimba.
- Rutsoka rworudyi mberi uye kusimudza muviri. Maoko pamusoro pekufuridzirwa kumusoro, pamhepo inoputika - isu tiri pasi pasi pasi, tinodzoka nemakumbo muLath.
- Tinokotamisa maoko edu, tinonamatira uye tinopinda mune cobra.
- Tinoenda kunze imbwa uye tinopfuurira mberi nerutsoka rwedu rworuboshwe. Iyananidza muviri, inhale - maoko kumusoro, exhale - maoko pasi, dzokera kubha.
- Tinodzokorora Surya Namaskar zvakare uye tinogara mumharavha yembwa.
- Ita mberi uye ita 3 mamwe maitiro eSarya Namaskar, nguva imwe neimwe inotarisa munzvimbo yembwa kwemasekondi mashomanana.
- Tinova chaizvo, tambanudza musana, simbisa coccyx. Tinoderedza mutumbi pasi, tora minwe yeminwe neminwe yedu, tarisa mberi, paunenge uchidzimisa pfupa kumusoro musoro kumakumbo uye kugadzirisa nzvimbo kwemaawa mashomanana.
- Simbisai kukanganisa: tsoka dzedu dzive paminwe, simudza musoro wedu, tarisa mberi-inhale, pasi musoro-exhale. Isu tinozvimanikidza isu kumakumbo, kugadzirisa nzvimbo.
- Tinosimudza maziso edu, maoko pachiuno, zvishoma nezvishoma kudzokera kunzvimbo yakaderera.
- Isu tinomira kumativi, makumbo akareba kupfuura mapepa, maoko akasimudzirwa kune rumwe rutivi pafudzi. Rutsoka rworudyi rwunobudiswa, ruchizununguka, nekunze kwemafuro, kutanga tambanudzira muviri kumativi, zvino tinoderedza ruoko rworudyi kune rutsoka rukuru rworutsoka rworudyi. Ruoko rworuboshwe rwakatambanudzwa, kutarisa kuruboshwe. Fema mukati, simuka, upfuure nerutsoka rworuboshwe. Tinodzokorora zvinhu zvose kuruboshwe rworuboshwe.
- Pasina kuchinja IP, tinodzokerazve kurudyi, asi tinonamatira kuruoko rwerudyi neruoko rwedu rworuboshwe. Ruoko rworudyi rwakatambanudzwa, kutarisa kune rimwe tsiru rakarurama. Fema mukati, nemhepo yekufema iende kuruboshwe uye dzokorora zvinhu zvose kuruboshwe rworuboshwe.
- IP - stand sideways, makumbo akareba kupfuura mapepa, maoko akasimudzwa kusvika kumusoro kwemafudzi. Kuwedzeredza rutsoka rwakarurama, kupfugama rutsoka rworudyi, kuderedza ruoko rworudyi kubva kunze kwebvi, ruoko rworuboshwe rwakatambanudzirwa kumusoro, ruchiona kuruboshwe rwomunwe. Kufuridzira, pamhepo yekufema tinoshandura makumbo uye tinodzokorora zvose kuruboshwe.