Hatha yoga inoshandura se "zuva-mwedzi", zvakatarisana, ndiyo inonyanya kudzidziswa yega yogic. Sivananda yoga imwe yemashizha eHatha yoga. Ihwo huwandu hwose hwemhando dze yoga. Pano iwe unodzidza asanas, uye mantras, uye zvitendero nekudzidza magwaro matsvene.
Swami Sivananda, nheyo yehutungamiri, akaumba imba yoga, iyo inofadza uye iri nyore kunzwisisa mumusha make. Izvo ndezvekuti zviri nyore uye zvisikwa zvose izvo Svivananda Swami Yoga yakave isingazivikanwi muWest.
Kudzidzira
Sivananda yoga inonziwo chirwere. Chikonzero chiri nyore - mukirasi iwe uchaporesa muviri wako nenzira yakaoma. Mumwe chete anongotarisa zvinhu zvekutanga zve yoga therapy uye swami siwananda:
- nzira yakarurama ye asanas;
- zvokudya (zvinomera);
- kunyatsofema (pranayama);
- kudzikama (mu shavasana);
- kunamata (kudzidza magwaro).
Uye kudzidziswa muSyvananda yoga nguva dzose inotanga naSarya Namaskar - kukwazisa kwezuva.
- Svinura meso ako, inhale, rega mweya mukati memakumbo etsoka dzako. Exhale - tsoka dzinofara, mhepo inoenda pasi. Inhalation - vertex yakatambanudzwa kumusoro. Kupera, kuisa-maoko nemazamu kumusoro, kutambanudza zvakanaka. Exhale, inhale - chengeta maoko ako, svinudza maoko ako, tambanudza maoko ako zvishoma zvakakotama, tenderera mberi uye kunyange shure. Taura maoko ako kusvika pasi, bendedza makumbo ako, obva udzore uye udonhedze gumbo rako rokurudyi. Inhale - tora rutsoka rwako rworuboshwe kumashure.
- Itai kuti muviri uve pasi, uchibatisisa kumaoko nezvigunwe zveminwe. Endai kumisasa yakakwana, dhonzai mapirasi kumusoro, uye pakuputika kuenda kune imwe yembwa. Maoko nemakumbo zvakatambanudzwa, mapepa acho ndiyo nheyo yepamusoro yemuviri, musana wakadzika, musoro unotarisa pasi.
- Kusimudza maoko ako pamusoro pedenga, pamhepo yakadzika, tinopera nerutsoka rwako rworuboshwe, mapfudzi ako akadzurwa, maoko ako anozorora pasi. Dzorera rutsoka rwakarurama. Tsoka pamwe chete, maoko pasi, achikwevera pasi. Kuti ufare, iwe unogona kukotamisa mabvi ako kakawanda.
- Isu tinokwira kumusoro uye kunyange kunyange kumashure, mavoko kumativi ose pasi - kubudisa simba. Inhale - maoko akasimudza, kuputika - kwakagumburwa, zvigadziko pamberi pebhokisi. Dzoka pasi, tambanudza mberi uye wotama.
- Maoko akaderedzwa kusvika pasi, akapfugama namabvi athale, asingabatsiri - exhale. Rutsoka rworuboshwe runopinda muwunge, inhale, rutsoka rworudyi runodzingwa.
- Tinokotamisa maoko edu mumakumbo, enderera pedyo nepamusoro pepamusoro, ipapo tinonamatira kumashure - imbwa yenhoo inotarisana kumusoro. Kubva pano, kusimudza mapirasi kumusoro, enda kumukoko wejasi neyo muzzle pasi.
- Tungamira mberi nerutsoka rworudyi, tarisa kumusoro. Tinobatanidza makumbo makumbo, maoko ari pasi, kubheta uye kusunungura mabvi edu.
- Simudza maoko ako kumusoro, ubatane nemaoko, tambanudza musana, bendama mabvi ako, pane kubuda, bend back, zvino tambanudza mberi uye pasi.
- Rutsoka rworudyi runopinda mumuhara, tinotsiva gumbo rekumabvazuva, tinobva tabuda muhombe yejwa muzhe kumusoro. Bhera pasi kumashure uye enda kune imbwa utarise pasi. Sungira necheka rutsoka rworudyi, tanidza makumbo ugovagadzirisa. Pakafuridzirwa, enda uye unotenderera muviri, dzoka maoko ako pasi.
- Pakuzorora, kusendama mberi, isa maoko ako pasi, tora chikamu chekuruboshwe, shandisa chakarurama, bend uye uende kunze imbwa nemukati. Panyaya yekudzimisa tinosimudza mapepa uye tinoenda kunze imbwa nemukati pasi.
- Lunge yakasara netsoka, tora chikamu chechipiri, kukwira kumusoro.
- Unganidza maoko pamwe chete uye fungisisa .