Hatha yoga tana fassara "rana-moon", daidai da haka, shi ne cibiyar dukan koyarwar da aka yi masa. Sivananda yoga yana daya daga cikin rassan hatha yoga. Yana da cikakkiyar dukkanin tsarin yoga. A nan za ku koyi hotunan asanas, da abubuwan da suka shafi addini, da addinai tare da nazarin nassi masu tsarki.
Swami Sivananda, wanda ya kafa shugabanci, ya gina yoga gida, wanda ya dace da sauƙin ganewa cikin gidansa. Saboda saboda saukakawa da duniya da cewa Svivananda Swami Yoga ya zama mai ban sha'awa a yamma.
Aiki
Sivananda yoga ma ake kira farfado. Dalilin yana da sauƙi - a cikin ɗakin ajiyar da za ku warkar da jikinku a cikin hanyar hadari. Ɗaya yana kallon abubuwa masu mahimmanci na yoga da swami siwananda:
- madaidaicin hanyar asanas;
- abinci (cin ganyayyaki);
- hawan dama (pranayama);
- shakatawa (a shavasana);
- ruhaniya (nazarin nassi).
Kuma horo a sivananda yoga kullum fara da Surya Namaskar - gaisuwa na rana.
- Rufe idanunku, haye, bari iska ta cikin ƙafar ƙafafunku. Exhale - ƙafafun ƙafa, iska tana zuwa ƙasa. Inhalation - an miƙa tsutsa zuwa sama. Exhalation, shima - hannaye ta hanyar tarnaƙi, shimfiɗawa da kyau. Exhale, ƙuƙama - ƙafa hannunka, rufe hannayenka, shimfiɗa hannunka sama dan kadan, juya zuwa gaba tare da ko da baya. Ɗaga hannuwanku zuwa kasan, tanƙwara ƙafafunku, to, ku daidaita kuma ku janye kafafu na dama. Nuna - ɗauki ƙafar hagu na baya.
- Ƙarƙashin jiki, riƙe da hannun da yatsa na yatsunsu. Ku tafi cikin ƙaura, cire kwaskwarima, kuma a cikin inhalation je zuwa wurin kare. Hannun hannu da ƙafafu suna miƙawa, ƙananan ƙwallon shine mafi girman jiki na jiki, baya baya ɗakin kwana, kai yana duban ƙasa.
- Kusa hannunka a kan bene, a cikin numfashi mai zurfi, zamu fita tare da hagu na hagu, kafadunka sun ja da baya, hannunka ya huta a ƙasa. Sauya ƙafafun dama. Ƙungiya tare, hannu a ƙasa, jawo ƙasa. Don shakatawa, za ku iya durƙusa gwiwoyi sau da yawa.
- Mu tashi sama tare da ko da baya, hannayensu zuwa gefen ƙasa - exhalation. Kuna - makamai, exhalation - crocheched, dabino a gaban kirji. Komawa baya, shimfiɗawa kuma tanƙwara žasa.
- An saukar da hannayen ƙasa zuwa ƙasa, tanƙwasa gwiwoyi muyi ƙyamarwa, bazata - exhale. Ƙafafun hagu ya shiga lunge, ƙuƙwalwa, kafafun kafa na dama ya ja da baya.
- Mun tanƙwasa hannayenmu a kan gefuna, tafi a kusa da kasa, to, sai mu kintsa a baya - burin kare yana fuskantar sama. Daga nan, yana dauke da ƙwanƙwasawa, je zuwa kare kare tare da muzzle.
- Gudun lunge da ƙafar dama, duba sama. Muna haɗuwa da kafafu kafafu, hannayenmu a kasa, tanƙwara da kuma kwance gwiwoyi.
- Ka ɗaga hannuwanka, haɗa hannayenka, shimfiɗa kashin baya, lanƙwasa gwiwoyi, a kan exhale, tanƙwara, sa'an nan kuma ya mika ƙasa.
- Hatsun kafa na dama ya shiga wani lungu, mun canza gurbin hagu, mun bar a cikin wata alama ta kare a sama. Ruwa a baya kuma ku tafi fuskar kare. Gudun tare da ƙafar dama, haɗa kafafu kuma gyara su. A kan wahayi, tafi sama da kuma juya jiki zuwa baya, sa hannunka ƙasa.
- A kan tayarwa, danna a gaba, sa hannunka a kasa, janye kafafu na hagu, canza madaidaicin, lanƙwasa kuma fita cikin kare tare da haɗakarwa. A kan fitarwa muna tada ƙuƙwalwa kuma mu fita cikin kare tare da muguwar ƙasa.
- Lunge yayi ƙafa, janye kafa na biyu, hawa sama.
- Haɗa hannayenka tare kuma yi tunani .