Intshukumo epholileyo kunye enobuchule yindlela enye yezona ndlela zinamandla kakhulu kwi-yoga. Le nkqubo ibizwa ngokuba yi-ashtanga vinyasa yoga , enye yeenkqubo ze-hatha yoga, kwaye umgcini wayo ngu-Sri Pattabhi Joyce, ofundisa lesi siko esikolweni sakhe e-Mysore.
Ku-ashtanga vinyasa kukho izinto ezincinci ezithile ezingafumaneki kwezinye izitayela:
- I-Vinyasas yinkimbinkimbi yokuhamba, iigaments ezisebenzisa phakathi kwe-asanas ye-ashtanga vinyasa yoga;
- Pranayama - kule ndlela kubaluleke kakhulu ukufunda indlela 'yokuphefumula ngaphakathi nangaphandle' ngexesha;
- utywala - ngexesha lokuqhutyelwa kweengxaki ezimele zihlale zigxininisa ingqalelo kwiindawo ezahlukeneyo zomzimba osebenza ngazo;
- i-dhyana yimeko yokucamngca, echaza ukubetha kweemantras kwi ashtanga vinyasa.
Ukuzivocavoca
Siza kwenza i-classical complex yoga ashtanga kubaqalayo. Iqulethwe nguSurya Namaskar kunye nokuhlukahluka kwe-"triangle" yesabatha. Umsebenzi oyintloko wale nkathazo kukuphuhlisa amandla emisipha kunye nokuphucula ukuguquguquka komzimba ukuze uqale uqale ukubandakanya uphando lwezinga eliphezulu.
- Siqala nge-dog's pose - iingalo kunye nemilenze ephumle phantsi, solulela i-coccyx phezulu, siyaphonsa iminyango yethu.
- Xa sigxuma sithutha imilenze ezandleni, silungele imilenze, sifinyelele kuwo ngomzimba, sinciphisa izandla zethu phantsi - sigoba. Kwakhona siyafikelela kwimilenze, siphefumle size siphakame. Ukukhutshwa kwamanzi - izandla kwizinga lesifuba, i-namaste.
- Simi emphethweni wombhoxo, sibophe imilenze size siphakamise iingalo zethu phezu kweentloko zethu zokuphefumlela. Ekuphumuleni, sinciphisa izandla zethu emgangathweni, sifinyelele imilenze, sikhulise intloko - sijiba umqolo wethu kwaye siphindele emuva kwi-bar ye-bar.
- Sifaka iingalo zethu kwiindawo, njengokuba xa sitshiza, senza ukungafani size singene kwi-cobra posture, kodwa ungayinciphisi umzimba emgangathweni. Gcina kwizandla zakho nangezwane!
- Sijikeleza ngasemva, singena kwi-dog's pose.
- Ukunya kweenyawo phambili nokuphakamisa umzimba. Izandla zokuphefumlela, ekuphumeni kwemimoya - ngezandla ezantsi phantsi, siya kubuya imilenze ngendlela.
- Sigoba iingalo zethu, sibophe size siphume kwi-cobra.
- Siphumela kwinja kwaye siphume phambili ngenyawo lwethu lwesobunxele. Ukulungelelanisa umzimba, ukukhupha izandla - izandla, uphume izandla phantsi, buyela kwibha.
- Siyaphinda sibuyele uSurya Namaskar kwaye sihlale kwi-dog's rack.
- Phuma phambili kwaye wenze imijikelezo engaphezulu engama-3 kaSurya Namaskar, ixesha ngalinye elinde kwisithuba senja embalwa imizuzwana.
- Siba njalo, solule umqolo, qinisa i-coccyx. Sinciphisa umzimba, sithinte iminwe yeminwe ngeminwe yethu, jonga phambili, ekuphumeni kwesikrini, cinezela intloko kwiinyawo uze ulungise isikhundla semizuzwana embalwa.
- Qinisekisa ukuxhatshazwa: iinyawo zethu zibe yiminwe, pha kamisa ikhanda, jonge phambili-inhale, intloko ephantsi-exhale. Sizixinzelela kwiinyawo, silungise isikhundla.
- Siphakamisa amehlo ethu, izandla esiqhweni, buyela ngokukhawuleza kwisithuba esicacileyo.
- Simi ngasecaleni, imilenze ibanzi kunamahlombe, iingalo ziphakanyiselwe kwicala kwinqanaba. Unyawo lokunene luyavela, lugxininisa, lukhuphe, luqale luqhube umzimba kwicala, ngoko sinciphisa isandla sokunene kwisinyawo esikhulu senyawo. Ingalo yesobunxele isetyenzisiweyo, ikhangele kwisandla sasekhohlo. Ukuphefumula, phakama, uphume ngeenyawo ezisekhohlo. Siphinda yonke into ngenyawo lwesobunxele.
- Ngaphandle kokutshintsha i-IP, siphindela ngakwesokudla, kodwa sincike ngakwesokunene somlenze ngesandla sethu sobunxele. Ingalo yangokunene isetyenziswe, ikhangele entendeni yesandla. Ukuphefumla, kunye nokuphefumula uye ngasekhohlo uze uphinde wenze yonke into ekhohlo.
- IP-stand sideways, imilenze ephakamileyo kunamahlombe, iingalo eziphakanyisiwe ukuphakama kwamagxa. Ukwandisa inzulane yokunene, ukuguqa umlenze wokunene, ukulahla isandla sokunene ukusuka ngaphandle kweedolo, isandla esesobunxele solulele phezulu, sibheke kwisandla sasekhohlo. Ukuphefumula, ekuphumeni komzimba sitshintsha imilenze size siphindele konke kwicala lasekhohlo.