Hanyoyin motsa jiki da motsa jiki shine manufar daya daga cikin tsarin mafi karfi a yoga. Wannan tsarin ake kira ashanga vinyasa yoga , yana daya daga cikin tsarin sha-yoga, kuma masaninsa shine Sri Pattabhi Joyce, wanda ke koyar da wannan salon a makaranta a Mysore.
A cikin ashindo vinyasa akwai wasu takamaiman abubuwan da basu samuwa a wasu sifofi ba:
- Vinyasas sune hadaddun ƙungiyoyi, haɗin da ake amfani da shi a tsakanin asanas na ashindo vinyasa yoga;
- pranayama - a cikin wannan salon yana da matukar muhimmanci a koyi yadda za a "numfasawa cikin kuma fita" a lokaci;
- drishti - a lokacin aiwatar da ɗakun hanyoyi dole ne mutum ya mayar da hankalinsu akan hanyoyi daban-daban na jikin da kuke aiki;
- Dhyana wata alama ce ta meditative, yana nuna waƙar da ake kira mantras a ashindo vinyasa.
Aiki
Za mu yi komai mai kyan gani na yoga ashtanga don farawa. Ya ƙunshi Surya Namaskar da bambancin bambanci na asana "triangle". Babban aiki na wannan hadaddun shine samar da ƙarfin tsokoki kuma inganta sassaucin jiki don ku iya farawa a cikin digiri na gaba.
- Za mu fara tare da kullun kare - makamai da ƙafafunmu suna hutawa a kasa, muna shimfiɗar mu na coccyx sama, muna ja da baya.
- A cikin tsalle mun motsa kafafu zuwa hannayenmu, mike kafafunmu, zamu iya kaiwa gare su tare da jiki, mun ɗora hannayenmu zuwa bene - mun tanƙwara. Bugu da ƙari muka isa ga ƙafafu, ɗauki numfashi kuma tashi. Exhalation - hannayensu a matakin ƙwayar cuta, namaste.
- Muna tsaye a kan gefen katako, tanƙwasa ƙafafunmu kuma mu ɗaga hannayenmu a kan kawunanmu don wahayi. A kan tayarwa, zamu ɗora hannunmu zuwa ƙasa, isa ga kafafu, tada kanmu - muna kunyar da baya muyi tsalle a cikin mashaya.
- Mun tanƙwasa hannayenmu a kan gefuna, kamar dai lokacin da yake motsawa, zamu yi watsi da shiga cikin kwakwalwa, amma kada ku rage jikin zuwa kasa. Riƙe hannunka da yatsunku!
- Muna zagaye baya, mun shiga cikin kare.
- Ƙafar dama a gaba kuma ta da jiki. Hands a kan wahayi, a kan exhalation - mu ƙananan hannayensu a kan bene, mu koma kafafu a cikin wani lath.
- Mun tanƙwara hannayenmu, lanƙwasawa kuma fita zuwa cikin kwaro.
- Mun fita cikin kare kuma munyi gaba da ƙafar hagu. Yi halayen jiki, ƙwaƙwalwa - hannuwanka, exhale - hannayensu a ƙasa, komawa mashaya.
- Mun sake maimaita Surya Namaskar kuma mu zauna a cikin tarihin kare.
- Jira sa ido kuma ku yi karin zagaye na uku na Surya Namaskar, duk lokacin da za ku zauna cikin wurin kare don 'yan seconds.
- Mun zama daidai, shimfidawa kashin baya, ƙaddamar da coccyx. Mu ƙasƙantar da jikinmu, mu yatsun yatsunsu tare da yatsunsu, duba gaba, kan fitarwa ka danna kai zuwa ƙafafun kuma gyara matsayi na 'yan seconds.
- Ka ƙarfafa tashin hankali: ƙafarmu ta zama a yatsunsu, tada kanmu, sa ido - murmushi, ƙananan kai - exhale. Mu danna kanmu zuwa ƙafafu, gyara matsayin.
- Muna ɗaga idanunmu, hannayenmu a kan kugu, sannu a hankali komawa zuwa matsayi na tsaye.
- Mun tsaya a gefe, kafafu fiye da kafadu, makamai da aka haɓaka a gefe a kafaɗun. Ƙafafun kafa na dama ya bayyana, inhaling, tare da fitarwa, da farko ya matsa jiki zuwa gefe, to sai mu rage hannun dama zuwa babban yatsun kafa na dama. Hagu na hagu yana kusa da hannun hagu. Breathe in, tashi, exhale tare da hagu hagu. Mu maimaita duk abin da ke hagu.
- Ba tare da canza IP ba, sai muka juya zuwa dama, amma mun dogara ga kafa na dama da hannun hagu. Ƙungiyar dama ta fito ne, tana duban hannun dama. Breathe in, tare da fitarwa juya zuwa hagu kuma maimaita duk abin da ke hagu.
- IP - tsaya a gefe, kafafu fiye da kafadu, hannayen da aka kai ga tsawo na kafadu. Hada yatsun kafa na dama, kunnen kafa kafa na dama, saukar da hannun dama daga wajen gwiwa, hannun hagu ya miƙe zuwa sama, yana duban hannun hagu. Breathe, a kan exhalation mu canza kafafu kuma mun sake duk a gefen hagu.