ISupta virasana inguqulo evundlile ye-virasana I. Ngenkathi i-virasana ngiyindlela enhle kakhulu ye-yoga yokuzindla nokwenza ama-pranayamas, i-supta virasana ingabizwa ngokuthi ukuzivocavoca okuhle kakhulu. Ukuzivocavoca okunikeza ukuphumula emilenzeni ekhathele, njengokuma noma ukuhamba ngemuva kosuku.
Isifunda se-pelvic nezitho zesisu nazo zithola ukubhucungwa okuphelele. Musa ukusebenzisa i-supta virasana ukukhalaza emuva, emadolweni nasemaqakaleni. Lokhu kuhluka okunzima kufaneleke kuphela uma ungahlala kalula phakathi kwezinyawo zakho. Abasubathi bangazuza kakhulu kwi-supta virasana.
Umsuka wesupta virasana (isikhundla seqhawe eliqondile)
Igama lesiSanskrit supta kusho ukuqamba amanga futhi uzofika kusho iqhawe, iqhawe noma u-triumphator. Asana elinye igama elithi '(ukuhlala) ukuma' futhi lenza isigaba sesithathu se-indlela yesishiyagalombili yeyoga yePatanjali( I-Yoga-Sutras ). Kulesi simo se-yoga esijwayelekile kusuka ku-hatha yoga, isihlalo sihlala phakathi kwezinyawo phansi futhi umzimba ongaphezulu ugobile ngokuphelele emuva ngezigaba phansi.
Akusona isenzo sabaqalayo. USupta virasana ngu kugwenywe kokuningi izifundo ze-yoga . Kodwa-ke, uma wenza lo msebenzi ngezigaba eziphephile, akudingeki ukhathazeke ngokuthi uzolimala emuva uma uncika emuva.
ISupta virasana (iqhawe elihlalile) / Umthombo:UKennguru, Wikimedia Commons (I-CC BY-3.0)
Ubuchwepheshe
Inkinga ngale asana ukuthi abantu abaningi banomuzwa wokuthi abakwazi ukuncika emuva 'ngokuphepha' ngenxa yokushoda kwamaphuzu okusekela. Hlala uncike kufayela le- Izindololwane lapho wenza le asana. Uma kunesidingo, sebenzisa inqwaba yamakhushini aqinile ngakho-ke qala wenze i-‘hhafu ’supta virasana. Lokhu kuma kwe-yoga kufanelekile kuphela uma unolawulo oluphelele lwe-virasana I.
- Ngena ku-virasana I(isimo seqhawe). Hlala phakathi kwezinyawo phansi, izandla emathangeni, amadolo ndawonye. I-footrest kuma-rubs bese ukhomba emuva.
- Bamba izinyawo ngezandla zakho.
- Exhale futhi uncike ngokucophelela emuva. Beka izindololwane phansi ngamunye ngamunye.
- Yenza umgodi ongenalutho ngenkathi uncike ngisho nangaphezulu emuva. Ingemuva lekhanda manje selithinta phansi, ngenkathi wena uphumule ezindololwaneni nasemikhondweni engaphambili.
- Manje yelula izingalo phambili, wehlise emuva, okuthinta ngokuphelele phansi ngobude bayo bonke. Phefumulela ngaphakathi ngomoya ophansiukuphefumula ngokugcwele kwe-yoga.
- Uma kunesidingo, yenza indingilizi ngezingalo ngemuva bese uzibeka ziqonde futhi zihambisane ngemuva kwekhanda lakho.
- Hlala ku-supta virasana imizuzwana embalwa ekuqaleni, noma inqobo nje uma izizwa ikhululekile. Uma ulawula kangcono i-supta virasana, kulapho ungahlala khona kulokhu kuma kwe-yoga okuthuthukile imizuzu engafinyelela kwemihlanu.
- Buyisela emuva ngokulandelana kwe-virasana I.
- Phumulasavasanauma kunesidingo.
Amaphuzu okunakwa
Ukwenza i-classic supta virasana, lapho wonke umgogodla uhlala phansi, abaningi babhekana nebhuloho kakhulu kodwa futhi nokuwina uma nje kuphumelela. Kuyindaba yesibindi nokubekezela. Okwakho njenge oqalayo , kubalulekile ukuthi uncike endololwaneni kuqala ngenkathi uncika emuva nokuthi emuva kwekhanda kuthinte phansi ngemuva kwalokho. Isigaba esilandelayo ukuthi amahlombe ahlala phansi, ukuze ingemuva lihlale lingenalutho ngaphambi kokuzama ukubamba umhlane.
Amakhushini
Uma uthola le nguqulo enezigaba isenzima kakhulu, ungahle ulale emuva kumakhushini amaningana. Ngakho-ke shiya emuva bese okhalo imisipha kancane kancane jwayela i-supta virasana ephelele ngokushiya amakhushini ngamunye ngamunye ngokuhamba kwesikhathi. Okokuqala funa iseluleko sezokwelapha ngezinkinga zangemuva, iqakala kanye namadolo. ISupta virasana ilungele kuphela uma unegunya eligcwele le-virasana I (isimo sengqondo seqhawe).
Izinzuzo
ISupta virasana yenza amadolo nezinqe kube lula futhi kulungise izinyawo eziyisicaba esikhathini eside sibonga ukwelulwa kwezinyawo namaqakala, okusizakala ngama-arches ezinyawo. Kuyindlela ekahle yemilenze ekhathele. Ngaphezu kwalokho, lokhu kuma kwe-yoga kunweba imisipha yesisu, futhi lokho kuthuthuka ngokungaqondileukugaya. Njenge-virasana I, le asana nayo ingenziwa ngokushesha ngemuva kokudla. Abagijimi nokunye abasubathi ingazuza kakhulu ku-supta virasana. Phakathi kwezinye izinto,bhujangasana(cobra posture) kanyeI-Bad kosana(umenzi wezicathuloukuma) kuhle ukulungiselelaeziyisisekeloukuma.
Imiphumela yezempilo ye-supta virasana (iqhawe elilele)
Ukuphoqa akunakubuzwa. Lokho kusebenza kubo bonke ukuma kweyoga , kepha ikakhulukazi i-supta virasana. Yenza inqubekelaphambili kancane kancane ngokususa amagama ashesha kanye nokuma kokusebenza kusuka kusilulumagama sakho se-yoga.
Ukwelashwa
ISupta virasana inokwelashwa nokusekelwa, kepha hhayi ngempela ukuphilisa phakathi kokunye, izikhalazo ezilandelayo, ukugula kanye nokuphazamiseka:
- Izinyawo eziphansi.
- Izinkinga zokugaya.
- Ukuqunjelwa.
- Ubuhlungu beqolo ngenxa ye-ukukhathala.
- Imithambo ye-Varicose.
- ISciatica.
- Isifuba Somoya.
- Ukuqwasha.
Okuqukethwe