Ashtanga Sun Kukwazisa Basics
MuAshtanga yoga, zvakafanana ndizvo zvinowanzoitwa muhurongwa mumwe chete. Purogiramu yoga yoga inotanga neSunday Salutations. Nharo shanu dzeSarya Namaskar A kuuya kutanga, saka kuyerera kunowedzera nemativi mashanu eSurma Namaskara B kuti uwedzere kupisa muviri wako.
Zvidzidzo zvakawanda zvevinyasa zvinoshandisa maitiro eAshtanga Sun Kurumbidzwa kana kuchinja kwavari sechikonzero chekutanga kwavo kutenderera zvakare. Mune tsika yeAshtanga yemaitiro, mweya mumwe nomumwe unofambidzana neboka, zvichiita kuti pave nenguva yakaoma. Inhalation kana kupera kunoitika panguva imwe chete iwe uchifungidzira kuisa, kwete pamberi. Nhamba yekufema inotorwa mune imwe yega pose inogona kuva yakasiyana yemishandiro yemusha kana vinyasa practice. Nguva yokutanga paunoona chimwe nechimwe chezviitiko zviri pasi apa, tevera hutano hwemashoko akazara.
1 - Gomo Pose-Samasthiti
Mumutauro weAshtanga , Mountain Pose inonzi S masthiti . Iyi pose inotanga uye inopedza kurongeka kweSarya Namaskar B.
2 - Awkward Chair Pose-Utkatasana
Inhale.
Bhudza mabvi ako, isa maoko ako kumusoro, uye tora chigaro chako shure.
3 - Imire Pamberi Bend-Uttanasana
Exhale.
Ruramisa makumbo ako sezvaunotungamira wakakotama nekukanda mapepa ako mberi.
4 - Half Forward Bend-Ardha Uttanasana
Inhale.
Simudza musoro wako uye usvike pamunwe wako nemaoko akajeka uye mushure. Tora maoko ako kumakumbo ako kana mahudyu kana zvakakosha kuti udzoke shure kwako.
5 - Vane Nhengo Dzakasungwa Vakasungwa-Chaturanga Dandasana
Exhale.
Gadzira zvanza zvako zvakatsika pasi pasi uye svetuka kana kutsika tsoka dzako kumashure kwechigadziro zvakananga ku Chaturanga Dandasana.
6 - Kumusoro Kunotarisana Imbwa-Urdhva Mukha Svanasana
Inhale.
Ruramisa maoko ako, ronha mahudyu ako, pfuurira kumusoro kwepamusoro petsoka dzako, uye wedzera chifuva chako kusvika padenga kusvika Kumusoro Kusangana neDha.
7 - Kuderera Kunotarisana Imbwa-Adho Mukha Svanasana
Exhale.
Simudza mapapiro ako uye udzoke zvakare pamusoro petsoka dzako kusvika Kunze Kusangana neGwa.
8 - Warrior I-Virabhadrasana I
Inhale.
Tora rutsoka rwako rworudyi mberi nerutivi rwako rworudyi. Bhenza gumbo rako rokurudyi kuitira kuti chidya chako chive chakafanana nechomukati. Dropera chitsitsinho chako kuruboshwe uye usimudze maoko ako zvakananga kumusoro uye zvanza zvako zvigunzva.
9 - Vane Vimbiru Vakadzika Pose-Chaturanga Dandasana
Exhale.
Ita zvanza zvako pasi pasi uye utungamirire rutsoka rwako rworudyi kumucheto wemubhedha wako pedyo nechokuruboshwe kuti udzike zvakananga kuChaturanga, zvose mune imwe mweya.
10 - Kumusoro Kunotarisana Imbwa-Urdhva Mukha Svanasana
Inhale.
Ruramisa maoko ako uye upfure pamusoro pezvigunwe kusvika kumusoro Unotarisana Nembwa.
11 - Kuderera Kunotarisana Imbwa-Adho Mukha Svanasana
Exhale.
Simudza chiuno chako kumashure Kunotarisana neDha.
12 - Warrior I-Virabhadrasana I
Inhale.
Zvino ita chinhu chimwechete kuruboshwe. Tora rutsoka rwako rworuboshwe mberi nerutivi rwako rworuboshwe. Isai maoko enyu kumusoro nemichindwe yenyu inobata pamusoro.
13 - Vane Vimbiru Vakadzika Pose-Chaturanga Dandasana
Exhale.
Drop your palm down to the floor and step down your foot back to lower in Chaturanga.
14 - Kumusoro Kunotarisana Imbwa-Urdhva Mukha Svanasana
Inhale.
Ramba uchienda mberi kune Imbwa Imbwa.
15 - Kunze Kusangana neDha-Adho Mukha Svanasana
Exhale.
Simudza chiuno chako kumutsika weDzimba. Gara pano nokuda kwemhepo shanu.
16 - Half Forward Bend-Ardha Uttanasana
Inhale.
Bendama namabvi ako, uya pamabhora etsoka dzako, uye tora kana kumhanyira tsoka dzako mberi kuna Ardha Uttanasana ane gorosi kumashure.
17 - Imire Pamberi Bend-Uttanasana
Exhale.
Tungamira peta pamakumbo ako.
18 - Awkward Chair Pose-Utkatasana
Inhale.
Bendama namabvi ako, simudza maoko ako, uye udonhedze chigaro chako kumutkatasana.
19 - Samasthiti (Tadasana)
Exhale.
Ruramisa makumbo ako udzikise maoko ako kumativi ako, udzoke kuSamasthiti.