I-Prasarita Padottanasana - Funda Ukuyijwayeza Ukugcina Izixwayiso, Amathiphu kanye Nokwehluka Emqondweni

I-Prasarita Padottanasana ingenye yezinhlobo eziphumelela kakhulu ze-Yoga pose ongazijwayeza ukugcina ukuma komzimba.

Emhlabeni wanamuhla, ukuma okuthile kwe-Yoga kuthola enye intokozo okungekho muntu ongayinaki (emva kwalolu bhubhane, kunjalo).

FYI: Ineminyaka engu-5000 ubudala kodwa indlela evamile yokuzivocavoca okusiza ukukhulula ingqondo nemisipha yomzimba (Izibalo ze-Yoga).

• I-Prasarita Padottanasana iyisimo okufanele uqale ukusiqhuba namuhla ukuze unciphise ukucindezeleka futhi usize ngokumelene nezinkinga zezwe.

• Izinkinga nokuzikholisa ukuthi Nganele.

• Ngakho-ke, kulesi sihloko uzofunda:

• 🧘 Yini i-Prasarita Padottanasana Iyengar?

• 🧘Ungangena kanjani kulesi simo?

• Futhi nokuningi.

• Yiba yi-yoga yabaqalayo noma abasubathi; Uzoba nokuthile kwawo wonke umuntu.

• Ngakho-ke, masingene kule nto “yolwazi olunempilo”.

Prasarita Padottanasana Meaning in General

Ukuphimisela: (Prah-sah-REET-ah- Pah-doh-tahn-AA-SUN-aa)

Ngokuhumusha kwesiNgisi, imele i-Wide-Legged Standing Forward Bend.

Ukwengeza, ungakubiza ngokuthi yisiqalo sokuvula i-hip esimile esimaphakathi.

Konke lokhu kudinga ukuthi welule izitho zomzimba ezahlukene ngesikhathi uphumule. Futhi, le pozi ye-yoga yakhelwe ngokukhethekile phatha imisipha yeqolo, inqulu nethanga.

As Richard Rosen uthi:

"I-Prasarita Padottanasana ayiyona nje i-prep ephelele yokuma kodwa futhi nokuphola kwakho."

Isho ukuthini iPrasarita Padottanasana ngesiSanskrit?

I-Prasarita isuselwa olimini lwesiSanskrit elisho ukuthi "inwetshiwe" noma "Inwetshiwe". Kodwa-ke, uhlaka olujwayelekile lwePadottanasana lumi kanje:

I-Pada - Foot

Utshani - Okukhulu

Asana - Pose

Ngakho-ke, i-Prasarita Padottanasana isho "ukunwebeka okukhulu kwezinyawo" ngesiSanskrit.

Ingabe uyazi? Umuntu angakwazi ukwenza le-yoga asana njengendlela yokufudumala ngaphambi kokungena ngaphakathi IVirabhadrasana or Parsvakonasana kubangela.

Skrolela phansi ukuze ufunde izindlela ezivumelana nezimo kakhulu zokwenza lokhu kuma.

Uyenza kanjani i-Prasarita Padottanasana?

Ngezansi izinyathelo okudingeka uzilandele ukuze uzilolonge leli fomu le-yoga ngokunethezeka.

Yini Ongayigqoka?

Lo msebenzi ngeke kukuvimbe ukuthi ugqoke amaphijama, izikibha noma izikhindi. Qiniseka ukuthi ugqoka izingubo ezifanele kodwa ezinwebekayo ukuze uhambise i-yoga esebenzayo.

Letha ama-yoga pads ekhaya ukwenza noma yikuphi ukuzivocavoca kwe-yoga kungabi buhlungu.

Uma futhi ufuna ukukhipha amafutha esisu, sebenzisa ama-slimming patches.

Isikhundla sokuma:

Yima unganyakazi kumata njengoba wenza ematheni Tadasana isikhundla.

Bese,

1. Yelula noma welule uze uzizwe ungakhululekile ukwelula izinyawo zakho phambili.
   
2. Gcina amathanga akho namadolo aqondile futhi ungagobi. Ikona kungcono ukusebenzisa ama-knee stabilizer pads ukusiza ukwelula.
   
3. Beka izandla zakho okhalweni lwakho, ugcine umhlane wakho uqonde kakhulu futhi izinyawo zakho zangaphakathi zihambisana. Sebenzisa i- inzwane ye-bunion isilungisi ukuze ugweme ingozi yokuqhekeka kwezinzwane zakho.
   
4. Adonse umoya bese uphakamisa isifuba sakho. Njengoba wenza lokhu, yenza i-torso yakho yangaphambili ibe yinde kunomhlane wakho futhi ngobumnene udonse amahlombe akho ndawonye. Uma usaqala, qinisa amahlombe akho ngokugqoka i-splint.
   
5. Khipha umoya kancane ngenkathi ugcina ubude be-torso.

Ukugoba Isikhundla

1. Khona-ke, manje sekuyisikhathi sokugoba phansi.
   
2. Njengoba i-torso yakho isondela phansi (igoqa phambili), thinta iminwe yakho futhi welule izindololwane zakho.
3. Ngenkathi wenza lokhu, qiniseka ukuthi ugcine imilenze nezingalo zakho zihambisana futhi zibheke phansi.
   
4. Khona-ke, ngokunyakaza kancane, yehlisa ikhanda lakho bese uliphonsa phansi. Futhi, welula izandla zakho ngokuzicindezela phansi.
   
5. Hlala endaweni enengcindezi ekhanda lakho.
   
6. Bamba umoya wakho imizuzwana engama-30 ukuya kumzuzu ongu-1 bese uyawukhipha.

Ukuphuma ePrasarita Padottanasana,

1. Buyisa izandla zakho uzibeke okhalweni lwakho, uphefumulele phezulu. Manje sukuma kancane (kodwa qaphela ukuthi ungagobi umhlane wakho noma imilenze yakho imbala).
   
2. Ukubuyela endaweni yokuma imilenze yeluliwe futhi isifuba siphakanyisiwe, manje ungabuyela esimweni se-Tadasana.
   
3. Ekugcineni, ungaphefumula njengoba i-pose iqhutshwa ngempumelelo. 😉

Ithiphu Ngezinzuzo: Ingabe ufuna ukwengeza okujabulisayo ku-yoga ye-Prasarita Padottanasana? Thola amabhentshi ebhalansi amangalisayo futhi wenze izinyathelo ngokubeka izinyawo zakho (noma izandla) kuwo.

Ungakhohlwa Ukuhlola Izinyathelo Zokuqapha I-Prasarita Padottanasana

Khumbula, konke kuthatha isikhathi, ngakho kufanele ubekezele.

Isibonelo, uma ubiza ukuzivocavoca nsuku zonke, ngeke udlule imizuzu eyi-15 yokuzivocavoca okuqhubekayo ngokumamatheka okujabulisayo ebusweni bakho ngosuku lokuqala. IQINISO?

Okufanayo kuya ekugobeni okunemilenze ebanzi eya phambili.

Ngakho-ke, kubalulekile ukunaka amaphuzu alandelayo okufanele alandelwe:

🧘 Letha umzimba wakho esimweni sokunethezeka ukuze wenze lesi simo. Ungasebenzisi amandla emzimbeni wakho ukuze ugobe ngokugcwele.

🧘 Le asana ayilungile kubantu abasanda kuhlinzwa isisu noma i-hernia.

🧘 Gcina engqondweni imikhawulo yakho, ububanzi namakhono.

🧘 Njengoba lesi simo sicindezela ekhanda lakho, kungcono ukungakwenzi uma i-migraine "ingumlingani wakho wezinhlungu".

🧘 Abantu abane-hunchback kufanele bacabangele amandla emizimba yabo ngenkathi benza le asana.

Yiziphi Izinzuzo ZePrasarita Padottanasana

Ukuma kukaPrasarita Padottanasana kunezinzuzo eziningi. Okokuqala, kwandisa ukuzethemba komuntu futhi kunciphisa ukudangala njengoba kuyi-asana enkulu yokukhulula ukucindezeleka.

Ezinye Izinzuzo zePrasarita Padottanasana zifaka:

🧘 Iqinisa imisipha yakho, izinyawo, umgogodla futhi ikhuthaze ukuzihlola.

🧘 Iqeda ikhanda.

🧘 Ukuma kuthulisa imizwa yobuchopho.

🧘 Iqinisa izitho zesisu.

🧘 Ukuma kwelula amathanga angaphakathi futhi kudambise ubuhlungu kuleyo ndawo.

🧘 Uzojabula ukwazi ukuthi lesi simo se-yoga siyasiza ngokugaya ukudla.

🧘 Isekela impilo yenhliziyo.

🧘 Ukuma kwangaphakathi kwandisa amathambo omgogodla.

🧘 Uma ukuma kwenziwa, kwandisa ukuguquguquka kwezitho zakho zomzimba ezihlukene njengamahlombe, isifuba, isisu, izinqe, umhlane, amathanga.

🧘 Ingabe ufuna ukugcina ibhalansi? Lokhu kuzokusiza wenze lokhu.

🧘 Kwenza ukuhamba kwakho kuqine. Kanjani? Isekela imisipha yethole kanye nemisipha yamaqakala.

🧘 I-Prasarita Padottanasana ikhulula ukuqina kwemisipha yangemuva.

Iqiniso Elithakazelisayo: Kwenziwa ngamabomu abathandi bokufaneleka ngemva kokuma isikhathi eside, isibonelo ukuhamba noma ukugijima.
Ukwengeza, ungathola okunye izipho eziwusizo ukumangaza umngane wakho ohambahambayo.

I-Prasarita Padottanasana (a,b,c,d) Izinguquko

Ngaphandle kokucindezela izandla zakho phansi (njengoba sike saxoxa ngakho ngaphambili - cabanga ukuhluka A noma Ukwelula Umlenze Okukhulu), ungenza lokhu kumisa ngezindlela eziningi, njengokuthi:

Ukuhluka B: Hlanganisa izandla zakho ndawonye ngokwelula izingalo zakho ngenkathi ikhanda lakho lithinta phansi. Enye yezinzuzo ezinhle kakhulu zePrasarita Padottanasana b ukuthi iphatha ukukhathala kwesandla.

Prasarita Padottanasana C: Gcina izandla zakho okhalweni uze ubuye uqonde njengoba uncike phambili.

Prasarita Padottanasana D: Bamba izinzwane zakho nezinzwani ezimbili ngokubamba unqenqema lwezinyawo zakho. Khumbula ukugoba izindololwane zakho phezu kwezihlakala

I-Prasarita Padottanasana Twist: Lokhu kugobela phambili okunemilenze ebanzi kungenye indlela esingayenza ukuze silule izitho zomzimba. Ivumela umuntu ukuthi athinte phansi ngesandla esisodwa esilenga emoyeni (phezulu). I-Asana ithuthukisa ukusebenzisana komzimba wonke

Okunye ukuhlukahluka okuhle yizi:

🧘 Ukuhlala Okunemilenze Ebanzi Nincike Phambili Misa Izandla Isihlalo

🧘 Ukuma kwe-Pendulum

🧘 I-Pentacle Pose Izingalo Phezulu

Ngakho-ke, noma yikuphi ukuhlukahluka ozama ngakho, zonke lezi asanas ikakhulukazi ziphatha futhi zisebenze umhlane ophansi kanye nokuma kwawo.

Ithiphu Yezempilo: Sebenzisa diamond iphethini massage amabhola ukudambisa izinhlungu ezinyaweni ngenkathi uqhuba i-Prasarita Padottanasana.

I-Prasarita Padottanasana - Amathiphu Wokukhululeka

Akukona nje ukuma, kungumsebenzi ongawenza ukuze ulungiselele umzimba wakho ukuzindla nokushintshashintsha.

🧘 Beka umzamo othile emilenzeni nasemathangeni akho.

🧘 Vumela ukuzola kukubuse futhi ungalokothi ubonise ukudabuka ebusweni bakho. Kusho ukugcina amehlo akho nobuso buthambile.

🧘 Ukuze uthole ukunethezeka ngezinsuku zokuqala zokuzilolonga, beka ibhulokhi ngaphansi kwekhanda lakho ukuze uzwe phansi. Zama i-Wide Legged Forward Bend Pose ngenkathi ubeka ikhanda lakho kumabhulokhi anjalo.

🧘 Uma wehluleka ukugcina umhlane wakho uqondile (okungukuthi ukuphenduka), buyela endaweni yakho yangempela futhi wamukele ukulinganiselwa komzimba wakho.

🧘 Qiniseka ukuthi ama-hamstrings akho aqinile ukuze ukuncika kungaphazamisi ukuma kwezitho zakho zomzimba.

Imibuzo Evame Ukubuzwa

Ubani Okungafanele Ayenze I-Prasarita Padottanasana?

Ezinye ze-contraindication yilezi: Abantu abanomfutho wegazi ophakeme, ubuhlungu obukhulu emadolweni noma izinkinga ezingemuva kufanele zigweme ukwenza lesi sinyathelo se-yoga. Abanezinyembezi zomsipha nabo bafakwe ohlwini.

Futhi, abafundi (kungakhathaliseki ubudala) kanye nalabo abane-fibromyalgia noma isifo samathambo kufanele babonane nodokotela wabo ngaphambi kokuzama ukubeka.

Iyini i-Urdhva Prasarita Padottanasana?

Kwaziwa ngele-“Up extended foot pose,” eqondise imisipha ye-hip flexor kanye nemisipha yesisu ejulile.

I-Prasarita ihluke kakhulu ku-Padottanasana. Njengakulesi simo, izinqulu zakho zithinta phansi.

Ingabe I-Yoga Iyasiza Nge-Hunchback?

Yebo kanjalo. Ithuthukisa futhi ibuyise amandla omgogodla ngokunikeza ukuguquguquka nokugcina ukuma okuhle komzimba.

Umugqa Ongezansi

Njengoba u-Shilpa Shetty Kundra (Umlingisi waseNdiya & Umshisekeli we-Yoga) abelana ngombono wakhe nge-Yoga kumagama-ncazo wokuthunyelwe kwakhe kwe-Instagram:

“Kubaluleke kakhulu ukuqala into ngomqondo ohluzekile nesimo sengqondo esihle. Kungaba umsebenzi omusha, umsebenzi omusha, noma usuku olusha. Indlela engcono kakhulu yokuqala usuku nesonto ngeYoga.”

Ngakho-ke, uma ufuna ngempela ukuba nesiqalo ESISHA sosuku, yenza izivivinyo ezahlukene ze-yoga nsuku zonke.

hlala ulungile! Hlala unempilo!

Futhi, ungakhohlwa ukuphina/ibhukumaka futhi uvakashele blog ngolwazi oluthe xaxa oluthokozisayo kodwa lwangempela. (I-Vodka kanye nejusi yamagilebhisi)