I-Supta virasana yinguqulelo ethe tyaba ye-virasana I. Ngelixa i-virasana ndingumntu ogqwesileyo kwi-yoga yokuma ukuze ndicamngce kwaye ndenze i-pranayamas, i-supta virasana ingabizwa njengolwazelelo oluhle kakhulu. Ukuzilolonga okunika ukuphumla kwimilenze ediniweyo, njengokuma okanye ukuhamba emva kosuku.
Ummandla we-pelvic kunye nezitho zesisu nazo zifumana i-massage epheleleyo. Sukusebenzisa i-supta virasana ngasemva, izikhalazo zamadolo kunye neqatha. Lo mahluko unzima ulungele kuphela ukuba unokuhlala nzima phakathi kweenyawo zakho. Iimbaleki zinokuxhamla kakhulu kwi-supta virasana.
Imvelaphi yesupta virasana (indawo yeqhawe ethe tyaba)
Igama lesiSanskrit supta kuthetha ukuxoka kwaye ndiza kuza lithetha igorha, iqhawe okanye uloyiso. UAsana lelinye igama elithi '(ukuhlala) ukuma' kwaye lenza isigaba sesithathu seindlela yesibhozo yeyoga yePatanjali( IYoga-Sutras ). Kule ndlela yakudala yeyoga yokumahatha yoga, isihlalo sihlala phakathi kweenyawo ezisemgangathweni kwaye umzimba ongaphezulu ugobele ngokupheleleyo ngasemva kwizigaba zomgangatho.
Ayisiyo mthambo wabaqalayo. Supta virasana ngu ithintelwe kuninzi iikhosi zeyoga . Nangona kunjalo, ukuba lo msebenzi uwenza ngokwezigaba ezikhuselekileyo, awunakuba naxhala lokuba uyakwenzakala emqolo xa uncike ngasemva.
ISupta virasana (iqhawe elihleli phantsi) / Umthombo:UKennguru, Wikimedia CommonsI-CC BY-3.0)
Iqhinga
Ingxaki ngale asana kukuba abantu abaninzi banoluvo lokuba abanakho ukubuyela umva 'ngokukhuselekileyo' ngenxa yokunqongophala kwamanqaku enkxaso. Soloko uthembele kwi- iingqiniba xa usenza le asana. Ukuba kukho imfuneko, sebenzisa ingqokelela yemiqamelo elukhuni kwaye ke kuqala yenza ‘isiqingatha’ se supta virasana. Ukuma kweyoga kufanelekile kuphela ukuba unolawulo olupheleleyo lwe-virasana I.
- Ngena kwivirasana mna(isimo sengqondo seqhawe). Hlala phakathi kweenyawo emgangathweni, izandla emathangeni, amadolo kunye. Irestrestrest kwiirubhi kwaye yalathe ngasemva.
- Bamba iinyawo ngezandla zakho.
- Exhale kwaye uncike ngononophelo. Beka iingqiniba emgangathweni nganye nganye.
- Yenza umngxuma ongasemva xa uncike nangaphezulu. Umva wentloko ngoku uchukumisa umgangatho, ngelixa uphumle kwiingqiniba nakwiingalo zangaphambili.
- Ngoku yandisa iingalo phambili, uthambise umva, ochukumisa ngokupheleleyo umgangatho kubude bawo bonke. Phefumlela ngaphakathi uzolileukuphefumla kweyoga epheleleyo.
- Ukuba kukho imfuneko, yenza isangqa ngeengalo ngasemva uze uzibeke nkqo kwaye zihambelane nentloko yakho.
- Hlala kwi-supta virasana imizuzwana embalwa ekuqaleni, okanye ukuba uziva ukhululekile. Eyona nto ibhetele ukulawula i-supta virasana, kokukhona unokuhlala kule yoga yokuma ixesha elide ukuya kuthi ga kwimizuzu emihlanu.
- Buyela ngokulandelelana kwi-virasana I.
- Phumla ngaphakathisavasanaukuba kuyafuneka .
Amanqaku okuqwalaselwa
Ukwenza i-classic supta virasana, apho wonke umqolo uhlala phantsi, amava amaninzi njengebhulorho kude kakhulu kodwa noloyiso nje ukuba luphumelele. Ngumcimbi wobuganga nokunyamezela. Yeyakho njenge wabaqalayo , kubalulekile ukuba uncike kwiingqiniba kuqala ngelixa ungqiyame kwaye umqolo wentloko uchukumise umgangatho emva koko. Isigaba esilandelayo kukuba amagxa ahlala phantsi, ukuze umqolo uhlale uhleli phambi kokuba uzame ukuthambisa umva.
Imiqamelo
Ukuba ufumanisa ukuba le nguqulo inezigaba isenzima kakhulu, unokulala umva kwinani leetafile. Shiya ngasemva kwaye isinqe izihlunu ngokuthe ngcembe ziqhelanise ne-supta virasana epheleleyo ngokushiya ii-cushions nganye nganye ngokuhamba kwexesha. Kuqala funa ingcebiso ngonyango kwiingxaki zomqolo, iqatha kunye nedolo. I-Supta virasana ifanelekile kuphela ukuba unolawulo olupheleleyo lwe-virasana I (isimo sengqondo seqhawe).
Izibonelelo
I-Supta virasana yenza ukuba amadolo kunye nezinqe ziguquke kwaye zilungise iinyawo ezicaba kwixesha elide kubulelwa ukolulwa kweenyawo kunye namaqatha, okuxhamla iarches yeenyawo. Yeyona ndlela ifanelekileyo yokuma kwemilenze ediniweyo. Ngaphaya koko, okuma kweyoga kukolula izihlunu zesisu, kwaye oko kuphucula ngokungangqalangaukwetyisa. Kanye njenge-virasana I, le asana nayo inokwenziwa kwangoko emva kwesidlo. Iimbaleki nezinye iimbaleki unokufumana inzuzo enkulu kwi-supta virasana. Phakathi kwezinye izinto,bhujangasana(Cobra posture) kunyeI-kosana embi(umenzi wezihlanguisimo) zilungileesisisekoindlela yokuma.
Iziphumo zempilo zesupta virasana (iqhawe elixokayo)
Ukunyanzela kungaphandle kombuzo. Oko kusebenza kubo bonke isimo seyoga , kodwa i-supta virasana ngakumbi. Yenza inkqubela phambili ngokususa amagama ngokungxama kunye nokuqhelaniswa nokusebenza kwisigama sakho seyoga.
Unyango
I-Supta virasana inonyango kunye nenkxaso, kodwa ayisiyiyo ukuphilisa Iziphumo, phakathi kwezinye izinto, ezi zikhalazo zilandelayo, izifo kunye nokuphazamiseka:
- Iinyawo ezisicaba.
- Iingxaki zokugaya.
- Ukuqunjelwa.
- Umqolo obuhlungu ngenxaukudinwa.
- Iimvumba ze-Varicose.
- ISciatica.
- Isifo sombefu.
- Ukuphuthelwa.
Iziqulatho