T ype yePose: Forward Bend
Uyewo Anozivikanwa Se: Marichyasana I
Mabatsiro : Anotambanudza mapepa, kumashure, hamstrings, uye zviuno.
Marichyasana inomirira kubva kuAshtanga purogiramu yekutanga. Icho chakaitwa pakati pepakati nepanogara ichiita mushure mekunge mahudyu nemasasa zvakatsvairwa nejanu sirsasana . Marichyasana A inoteverwa neB, C, uye D kusiyana kwekuisa, iyo inosanganisira kunyanya mberi nekunyanya uye kushandura.
Iko inonzi inonzi Marichi, mumwe wevanakomana veHindu mwari wezvisikwa, Brahma.
Mirayiridzo
- Tanga nekugara wakakwirira muvashandi pose .
- Bhenekera mabvi ako oudyi uye uise gumbo retsoka yako rwerudyi pedyo nechokunze chako. Siya parutivi rwomukati wemaoko kubva pakati petsoka yako nechapikisana nehudyu.
- Chengeta rutsoka rwako rworuboshwe rwakawedzerwa uye uchitsigira netsoka kuchinjwa.
- Svika ruoko rwako rworudyi mberi nerutsoka rwako rworuboshwe. Panzvimbo pokutora rutsoka rwako rworuboshwe, tora ruoko rwako rworudyi kurutivi rworudyi rwebato rako nechigunwe chako chinotarisa pasi.
- Putira ruoko rwako rworudyi rwakapoteredza shin yako yakarurama. Ruoko rwenyu rwepamusoro nepfudzi rinouya mberi kuti zviite izvi.
- Svika paruoko rwako rworuboshwe uchienda kune denga, uzarura chifuva chako kuruboshwe uchichengeta ruoko rwako rworudyi muchigaro.
- Dropora ruoko rwako rworuboshwe kumashure kwako, uchisvika kujoina maoko ako.
- Bata maoko ako pamwe chete shure kwemashure mako.
- Gara kumusoro yakakura nerefu, yakarurama. Inhale.
- Exhale uye utange kuisa penderera mberi, kuchengeta maoko ako akasungwa uye nguva yako yepamusoro. Ramba wakatarira ( drishti ) kuruoko rworuboshwe. Bhabhu rako rokurudyi richaenda kurudyi asi ramba rutsoka rwako rworudyi rwakasimwa pasi. Zvakanaka kana bindu rako rekodzero richibuda pasi.
- Bata zvitatu kusvika kune mashanu mweya.
- Dzokera kune rimwe rinopera mushure mushure mekusunungura kusunga nekuita mhete nejoko rakarurama rawedzerwa.
- Kana uchida kuzviita zvakazara Ashtanga style, jira zvakare ku chaturanga uye utore vinyasa usati waita rumwe rutivi.
Vanotanga mazano Mazano
- Iwe unogona kushandisa bhanhire pakati pemaoko ako kana vasingasangane kumashure kwemashure mako. Zvisinei, usakurumidza kupinda mukati benderera mberi. Zvakakosha kuchengetedza kuvimbika kwepamusoro pako, kwete kungoenderera mberi.
- Kana iyo yakasunga isingakwanisi, usamanikidza. Iwe unogona kuita basa pakubata nzvimbo yemakumbo sezvaunofambisa mberi.
- Kugara pahombodo yakagadzirwa kunogona kukubatsira kuti uwane hutano hunokosha hunoita kuti izvi zvive nyore.
Zvimwe zvakasiyana-siyana
- Edza kuwedza kusunga nekubata ruoko rworuboshwe noruoko rwako rworudyi. Iwe unogona kutanga kutarisa maoko ako kumashure shure kwako shure kana zvichibvira.
- Pakupedzisira, chidimbu chako chinogona kuuya kwauri kunyura mberi.