Hatha yoga amatanthawuza kuti "dzuwa-mwezi", motero, ndilo likulu la ziphunzitso zonse za yogic. Sivananda yoga ndi imodzi mwa nthambi za hatha yoga. Ndizo zonse zomwe zimayambitsa yoga. Pano inu mudzaphunzira asanas, ndi mavesi, ndi zipembedzo mukuphunzira malemba opatulika.
Swami Sivananda, yemwe anayambitsa malangizo, adapanga nyumba yoga, yomwe ili yabwino komanso yosavuta kumvetsetsa m'nyumba mwake. Ndi chifukwa chakuti Svivananda Swami Yoga ndi wotchuka kwambiri ku West.
Zochita
Sivananda yoga amatchedwanso mankhwala. Chifukwa chake chiri chosavuta - m'kalasi mumachiritsa thupi lanu m'njira yovuta. Munthu ayenera kuyang'ana zokhazokha za yoga mankhwala ndi swami siwananda:
- njira yolondola ya asanas;
- chakudya (zamasamba);
- kupuma bwino (pranayama);
- zosangalatsa (mu shavasana);
- Kukonda Mulungu (kuwerenga malemba).
Ndipo kuphunzitsa mu sivananda yoga nthawi zonse kumayamba ndi Surya Namaskar - moni za dzuwa.
- Tsekani maso anu, mulole, mulole mpweya kudutsa pansi pa mapazi anu. Exhale - mapazi amamasuka, mpweya umapita pansi. Kutsegula - vertex imatambasulidwa mmwamba. Kutuluka, kutuluka - manja kudutsa mbali, kutambasula bwino. Exhale, ikani - tchepetsani manja anu, mutseke manja anu, tambasulani manja anu mmbuyo pang'ono, muthamangire ndi ngakhale kumbuyo. Gwiritsani manja anu pansi, gwirani miyendo yanu, kenako yongolani ndi kubwezera mwendo wanu wamanja. Lembetsani - tengani phazi lanu lakumanzere mmbuyo.
- Lembetsani thupi, kugwira m'manja ndi zala zala zala. Pitani kuima kwathunthu, kukoketsani mapirawo mmwamba, ndipo mu inhalation pitani ku gombe. Manja ndi miyendo atambasulidwa, pakhosi ndilopamwamba kwambiri la thupi, kumbuyo kumakhala kosalala, mutu umayang'ana pansi.
- Kukankhira manja anu pansi, pamphuno yozama, timapuma ndi phazi lanu lakumanzere, mapewa anu amachotsedwa, manja anu amakhala pansi. Ikani phazi labwino. Mapazi pamodzi, manja pansi, kukokera pansi. Kuti mupumule, mukhoza kugwada maondo.
- Timakwera mmwamba ndi kumbuyo komwe, manja kudutsa pansi - kutuluka. Kuwombera - mikono, kutuluka - kutumphuka, kanjedza pamaso pa chifuwa. Kubwerera mmbuyo, tambasula ndikuwerama.
- Manja amatsika pansi, amagwadira mawondo, osadziletsa. Mwendo wakumanzere umalowetsa, kumakhala, mwendo wakumanja umachotsedwa.
- Timayendetsa manja athu m'makona, timayandikira pansi, kenako timagwadira kumbuyo - phokoso la galu likuyang'ana mmwamba. Kuchokera apa, kukweza nyamayi, pita ku gombe la galu ndikugunda pansi.
- Lendani patsogolo ndi phazi lamanja, yang'anani mmwamba. Timagwirizanitsa miyendo yolunjika, manja pansi, kugwada ndi kugwada mawondo athu.
- Kwezani manja anu mmwamba, kujambanitsani manja, kutambasula msana, kugwada, kutuluka, kubwezeretsa, ndiye kutambasula kutsogolo ndi pansi.
- Mwendo wakumanja umalowa mumtunda, timalowetsa mwendo wakumanzere, timachoka mu khola la galu lomwe limatulukira mmwamba. Gwetsani kumbuyo ndikupita kwa galu nkhope pansi. Lunga ndi phazi lamanja, gwirizanitsani miyendo ndikuwongolere. Pa kudzoza, pitani mmwamba ndi kuyendetsa thupi mmbuyo, ikani manja anu pansi.
- Popuma, yatsamira patsogolo, ikani manja anu pansi, mutengeke kumbuyo kwa mwendo wakumanzere, m'malo mwawo, muweramire ndikupita ku galuyo mutagwedezeka. Kutulutsa mpweya kumatulutsa phula ndikupita ku galu ndi kugwa pansi.
- Lunge phazi lamanzere, kwezani mwendo wachiwiri, kukwera.
- Gwiranani manja pamodzi ndikusinkhasinkha .