Hatha yoga imangokhala zoposa kulimbitsa thupi. Cholinga cha dokotala ndi kusungunuka mu moyo wapadziko lonse, atman. Kuti achite izi, amaphunzira kuwongolera thupi lake mothandizidwa ndi asanas, amakhala molingana ndi ma canon ena ndipo nthawi zambiri amachita ma mantras, mudras, shatkarmas.
Mwa njira, zonsezi ndizotheka. Palibe chokakamizidwa mu yoga konse. Kuphatikiza apo, kuti munthu achite zonsezi mwakufuna kwake, popanda chiwawa, komanso kungofuna kudzipangira yekha, osati phindu, kutchuka kapena machitidwe.
Kusiyana pakati pa hatha yoga ndi yoga wamba
Mphunzitsi aliyense atchula magawo otsatirawa a yoga:
- Hatha - kutambasula, kuwongolera ndi bandhas (maloko), asanas, kupuma.
- Ashtanga Vinyasa ndi mtundu wa "gawo lachiwiri lazoyeserera", mphamvu zamagulu a asanas, momwe muyenera kusinthira ma statics, mphamvu, kuwongolera mawonekedwe amthupi, ndipo koposa zonse - mayendedwe amzimu, kuti asasokonezedwe ndikukhalabe osinkhasinkha.
- Iyengar Yoga - Hatha Yoga by BKS Iyengar. Wotulutsa mbali iyi kwa ogwiritsa ntchito azungu adakwanitsa kupanga asanas kuti amvetsetse ngakhale mwana. Mabuku a Iyengar ndi mwana wake wamkazi Gita, komanso malo ambiri padziko lonse lapansi, ndiumboni wofunikira wa izi. Pakusintha uku, mfundo zafilosofi ndizosavuta, ndikugogomezera kwambiri masewera olimbitsa thupi a yoga, asanas.
- Kundalini Yoga ndi theka-esoteric malangizo, cholinga chake ndi kulamulira mphamvu zogonana. Yazunguliridwa ndi nthano monga "inde, amagonana komweko pophunzitsidwa" ndipo ali ndi akatswiri ambiri achinsinsi omwe amaphunzitsa chilichonse - kuyambira kukoka m'mimba ndikutsuka mphuno kukonza ubale ndi ena. Sizivomerezedwa ndi zamakedzana ndipo zimawerengedwa kuti ndi gulu lamatchalitchi. Mchitidwewu ndi ma banal gymnastics kwambiri pamphasa wokhala ndi masewera olimbitsa thupi ambiri.
- Mayendedwe olimbitsa thupi - yoga yamphamvu, yochokera ku Ashtanga Vinyasa ndipo imangoyendetsa mayendedwe amphamvu, kusintha kuchokera ku asana kupita kwina ndikutambasula. Ndipo bikram yoga amachita m chipinda chotenthetsera thukuta labwino. Madera awiriwa amadziwika m'malo mochita masewera olimbitsa thupi kuposa yoga, ndipo ambiri sawona kuti ndi ofunika.
Ngati mumatenga kalasi ya yoga pafupipafupi ku kalabu yolimbitsa thupi komanso makalasi a hatha yoga penapake pasukulu yapadera, kusiyana kumeneku kudzakhala motere:
| Wokhazikika yoga | Hatha yoga |
| Pofuna kutenthetsa, mlangizi apereka "Moni kwa Dzuwa" olimbitsa thupi komanso ophatikizana. | M'malo mofunda, mudzakhala pamalo abwino, "kusonkhanitsa maloko" ndikusinkhasinkha kwa mphindi 5, kenako muchita pranayama pang'ono - machitidwe opumira. |
| Mu asanas, samachedwa kupitirira masekondi 40-70, kupatula kumangopangidwa kokha. | Asana iliyonse imagwiritsidwa ntchito pamtundu uliwonse, dokotala amayang'anira kupuma, kutulutsa mpweya ndi kutulutsa mpweya ndikusintha kukhala kwawo kwa asana. |
| Kulimbitsa thupi kuli ndi mphamvu zofanana ndi zolimbitsa thupi. | Gawoli likhoza kuyang'ana mbali imodzi, kutsegula m'chiuno kapena kutambasula msana, mwachitsanzo. |
| Zochitazo zimagwirizana ndi malo ovuta. Miyendo, matako, mimba patsogolo, ndipo pokhapokha - kumbuyo ndi kutambasula. | Asana amachitidwa chifukwa cha luso lopumula ndikuwonetsetsa mu asana palokha, ngakhale zitakhala zovuta bwanji pakuwona koyamba. |
| Cholinga cha kulimbitsa thupi kwanu ndikulimbitsa minofu yanu ndikuwotcha mafuta. | Cholinga cha mchitidwewu ndikuwona thupi lanu, kuwongolera kupuma kwanu ndi momwe mumamvera. |
| Muyenera kuchita 3-4 pa sabata kuti musinthe mawonekedwe anu. | Hatha yoga ndizochita tsiku ndi tsiku. Asanas amasankhidwa m'mawa kuti adziwe kuti azitha kuzichita kunyumba kwawo, ndipo amasankha nthawi yabwino yophunzitsira ndi gulu lokwanira. |
| Pali makalasi apadera a twine ndi mlatho. | Kukula kwa "maluso onyenga" aliwonse sicholinga cha gawoli. Kugawanika komweku mu yoga kumakhala ndimavuto angapo, asing'anga amasankha yopezeka ndipo pang'onopang'ono amapangitsa zovuta. |
| Ambiri amachita zochepetsa thupi, amadya chakudya chochepa, ganizirani za KBZhU, kutsatira zakudya zoyenera. | Cholinga cha yogi weniweni sikuti chiwononge dziko lomwe mukukhalamo. Chifukwa chake, posakhalitsa, dokotala wozama adzabwera pa zamasamba. Ili ndi gawo lamalingaliro a yoga, koma silikakamizidwa. Amakhulupirira kuti kudzichitira nkhanza chifukwa cha "zakudya za yoga" sikuvomerezeka. |
| Zomwe tikuphunzira zitha kuphatikizidwa ndi kulimbitsa thupi kulikonse, ngakhale mphamvu, ngakhale aerobic, chinthu chachikulu ndikuchita yoga pambuyo pa mphamvu, osati kale. | Palibe amene angaletse mchitidwe wa yoga kwa okonda chitsulo, koma malingaliro amachitidwe awiriwa ndi osiyana. Okonda holoyo amalota kuti agonjetse dziko lonse lapansi, ndipo yogis amalota kuti asungunuke. Nthawi ndi nthawi, aphunzitsi anu amawonetsa pang'ono kuuma kwa minofu ndi kupindika kwa thupi. Popita nthawi, chimodzi mwazosangalatsa zidzapambana. |
Kodi iyi ndi njira yodziyimira payokha?
Hatha yoga ndi njira yodziyimira payokha yanzeru, koma yofanana kwambiri ndi zomwe timatcha chikhalidwe cha Vedic. Zokhudzana kwambiri kotero kuti mafani owerenga amakono a Vedas nthawi zambiri amawona ngati ma yogis awo, ndipo "maphwando" onse omwe ali mgulu lolankhula Chirasha amadzazidwanso ndi anthu omwewo.
Ponena za kukhala athanzi komanso kukhala ndi moyo wathanzi, hatha yoga kwa oyamba kumene ndi njira yachilengedwe yomwe imaphatikizapo:
- Zochita zolimbitsa thupi zolimbitsa thupi - mwachitsanzo, chaturanga dandasana (yoga push-up), mpando pose (squat), wankhondo amakhala 1, 2 ndi 3 (womasuliridwa mchilankhulo chazolimbitsa thupi - mapapu opindika ndi kupindika mwendo umodzi), boti pose (pindani atolankhani).
- Zochita zolimbitsa thupi zolimbitsa thupi - kusintha kwa "galu kumutu" kupita "kugwetsa galu", kukankhira kumtunda, kudumphira m'manja, kusunthira miyendo pakati pa mikono ili pansi.
- Zochita zolimbitsa thupi zolimbitsa thupi - magawano omwe aliyense amakonda, ngodya ndi "milatho" yokhala ndi "birches".
Ndi zotsatira ziti zomwe zingapezeke pokhapokha ndi hatha yoga, ngati osaganizira za kukula kwauzimu? Nthawi zambiri yogis amakhala wowonda kwambiri chifukwa cha zakudya, ngakhale samalimbikitsa kusala kudya. Komabe, zakudya monga njere, ndiwo zamasamba, zipatso ndi zopanga mkaka ndizotsika kwambiri kuposa ma Western. Kuphatikiza apo, Ekadashi, kusala, kuyeretsa ndi zina zotere zimalemekezedwa mdera lino.
Mwa njira, ma yogiwo sagawa anthu kukhala otsatira "enieni osati enieni" a dongosololi, akukhulupilira kuti aliyense ali munthawi imeneyo ya njira yauzimu yomwe wakonzekera.
Malinga ndi kuchuluka kwa masewera olimbitsa thupi paofesi ya mwana wakhanda, yoga ndiyokwanira kuti ikhale yoyenda komanso yathanzi. Inde, ndi chithandizo chake ndizovuta kumanga minofu, kudzipanga wothamanga munjira yamakono yamawu, koma palibe zovuta pokhala wathanzi, woyenda komanso wokhoza kuchita zinthu zosavuta tsiku ndi tsiku. Ogwira ntchito ku Yoga mpaka kukalamba amakhalabe olumikizana bwino, amakana kuwonongeka kwa mnofu ndikukhalabe achangu.
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Mbiri yoyambira
Nkhani yoyambira yatayika kwazaka zambiri. Kutchulidwa koyamba kwa yoga ndikolemba zakale kwambiri za Vedas - Rig Veda. Kenako akatswiri ena amatchula nthawi 6 zakukula, ena - 7. Yoga wamakono sanabadwire ku India, koma ku United States. Omwe adasamukira komweko adagwiritsanso ntchito chiphunzitso chawo chakale ndipo adaganiza zouza anthu akumadzulo.
Malo oyamba a yoga ku United States amagwirizana kwambiri ndi malingaliro achikhalidwe cha hippie ndipo chimodzimodzi ndi zamasamba ndi ma macrobiotic. Popita nthawi, yoga yakhala ngati chizolowezi cha nyenyezi zaku Hollywood ndikusandulika ngati "masewera olimbitsa thupi".
Yoga wamakono akutsutsana ndi malamulo onse a Vedic:
- Yogis amapanga marathons pa Instagram, komwe amaphunzitsa momwe angapangire asana. Nthawi zambiri, ichi ndichinthu chozizira bwino komanso chovuta, monga choyimikira m'manja kapena mlatho wapamwamba.
- Amakhalanso ndi mipikisano ya yoga, ali ndi Federation yawo. Mwachilengedwe, pamipikisano samayesa kuchuluka kwa zomwe munthu adachita panjira yauzimu, koma kukongola kwa magwiridwe ake azinthu.
- Kuphatikiza apo, yogis ikulowa pang'onopang'ono mu Guinness Book of Records. Mwachitsanzo, Dani Karvocka wochokera ku USA adayimirira mu bar kwa maola 4 ndi mphindi 20 ndipo nthawi yomweyo adalowa m'buku lolemba. Pa yoga woona, mpikisano, zolemba ndi mendulo ndizachilendo, koma pali zambiri mu yoga wamakono.
- Ndipo pali njira zambiri pa YouTube zoperekedwa ku gawo la masewera olimbitsa thupi la yoga.
Ponena za hatha yoga, idapangidwa pafupifupi zaka za X-XI ndi Matsyendranath ndi wophunzira wake Gorakshanath. Inayamba kukula kwambiri m'zaka za m'ma XVII-XVIII.
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Ubwino ndi zovuta za hatha yoga
Ubwino wathupi lochita masewera olimbitsa thupi ndi waukulu kwambiri:
- kuchepetsa nkhawa, kuchepetsa katundu wamanjenje;
- kusintha magazi ndi ntchito ya mtima;
- kuimika kwamatumbo polimbikitsa atolankhani ndi minofu ya m'chiuno;
- kuthetsa nkhawa kuchokera kumsana, kuchepetsa kupweteka kwa msana;
- kutambasula kwa "zoyambitsa" mu minofu, makamaka, kumbuyo kwa ntchafu, misampha, mapewa, mikono;
- chitukuko cha mgwirizano kayendedwe ndi bwino;
- kulimbitsa minofu yonse, komanso yogwirizana;
- kusintha kwa kuyenda molumikizana, kupewa kuvulala kwam'nyumba;
- masewera olimbitsa thupi odana ndi ukalamba;
- chikhalidwe chonse.
Akatswiri ambiri azolimbitsa thupi akumadzulo amati yoga silingaganizidwe mozungulira. Sizimakhudza mbali zambiri, mwachitsanzo, kukula kwa mphamvu yoyera komanso yophulika, chifukwa chake sikungaganizidwe ngati maphunziro apadziko lonse lapansi. Yoga sigwira ntchito kwa iwo omwe amaika patsogolo ma abs, biceps, triceps, ndi glutes. Zonsezi zimachitidwa kumalo ochitira masewera olimbitsa thupi, ngakhale akatswiri azamphamvu zaku America amalumbira kuti sanagwiritsepo ntchito china chilichonse kupatula kulemera kwawo kuthupi.
Chowonongera ndichakuti pansi podziyerekeza kuti ndi yoga, magulu azipembedzo osiyanasiyana nthawi zambiri amagwira ntchito, omwe amakakamiza anthu kusintha miyoyo yawo, kugawa katundu ndikusiya moyo wakudziko. Muyenera kusankha mosamala sukulu ya yoga.
Koyambira maphunziro?
Muyenera kuyambitsa makalasi ndikuzindikira zomwe mukufuna kuchokera ku yoga. Iwo omwe safuna kutenga nawo gawo pazoyambira zadziko lapansi ndikudziyendetsa ndi ziphunzitso zosiyanasiyana zamakhalidwe ayenera kungokhala ngati yoga yolimbitsa thupi mukalabu iliyonse. Sankhani phunziro la gulu momwe mungakondere, pitani nawo mkalasi pafupipafupi, ndipo kumbukirani kudya bwino kuti mukhale ndi thanzi labwino kapena kuti muchepetse kunenepa. Poterepa, mutha kuzichita pansi pa kanema kuchokera ku YouTube, mwachitsanzo, nachi chitsanzo chabwino cha yoga yolimbitsa thupi kunyumba:
Izi zitha kuchitika molingana ndi thanzi lanu, zidzakuthandizani osati kungolimbitsa minofu, komanso kuwotcha mafuta owonjezera.
Iwo omwe akufuna kuchita mozama, amaphunzira maziko afilosofi ndikuchita osati chifukwa cha chiwerengerocho, komanso chifukwa chodzikongoletsa, adzayenera kupeza malo a yoga ndikupita kukaphunzira kumeneko. Mutha kugwiritsa ntchito ntchito ya mphunzitsi wa yoga pa intaneti ngati mumakhala kudera lakutali, koma chomwe chimafunikira nthawi zambiri chimakhala kuti mupeze mphunzitsi, kukhazikitsa asanas wamkulu, kuyeserera (inde, "machitidwe" ndi amodzi mwa aliyense) ndikusambira kwaulere nthawi ndi nthawi kuyendera malo a yoga.
Kuchita kwa Hatha yoga
Zochita za yoga sizongotengera masewera olimbitsa thupi, asanas ndi kupuma. Mchitidwewu umakhala wambiri, aliyense amasankha zinthu zomwe zili pafupi naye. Mwachizolowezi, yogi "amangofunika" kuchita masewera olimbitsa thupi, asanas, kusinkhasinkha nthawi ndi nthawi komanso kusunga thupi loyera.
Kumadzulo, amakonda kupereka chitsanzo njira zosiyanasiyana monga shankh prakshalana, ndiye kuti, kuyeretsa matumbo ndi madzi amchere, kusala komanso kuyeretsa "kovuta" kwa Ayurvedic ndi zitsamba. Izi zonse ndizotheka. Kusunga thupi kumayambira ndi ukhondo wabwinobwino komanso ukhondo wa chakudya, ndipo zigawo zozama zokha za mchitidwewu zimafunikira njira zina zowonjezera.
Pranayama
Hatha Yogis amakhulupirira kuti pranayama, kapena machitidwe opumira, ayenera kuchitidwa pokhapokha malingaliro a munthuyo atakhala okonzeka, ndiye kuti, amatha kuyang'ana kupuma. Pankhaniyi, kupuma kwapadera kuti mugwiritse ntchito mphamvu zamaganizidwe nthawi zambiri kumathandiza.
Kapalabhati
Ogwira ntchito amati kapalabhati wabwino amalowa m'malo mwa khofi:
- Muyenera kukhala pamiyendo yopingasa kapena malo ena aliwonse omasuka, tsitsani dzanja lanu lamanzere m'maondo anu.
- Pangani visnu mudra ndi dzanja lanu lamanja, ndiye kuti, Finyani mlozera ndi chala chachikulu.
- Kenako, zala zimayikidwa pa mlatho wa mphuno kuti zizitha kupindika m'mphuno.
- Choyamba, pumirani mpweya, kenako chala chachikulu chimalumikiza mphuno yakumanja ndikupumira kumanzere. Pambuyo - pumirani zonse ziwiri ndikutulutsa ndi kumanja. Imapitilira bola ngati muli omasuka.
Nauli
Amadziwikanso pano ngati "zingalowe". Muyenera kuchita m'mawa wopanda kanthu m'mimba kuti musisita ziwalo zonse zamkati, kusintha kayendedwe ka magazi ndi chimbudzi.
- Muyenera kuyimirira mopendekera patsogolo, ikani manja anu m'chiuno mwanu, ndikutulutsa mpweya, kanikizani khoma lakumaso lakumbuyo mkati.
- Kuphatikiza apo, kupuma kumachitika, kwinaku ndikupuma, m'mimba mumakokedwa pansi pa nthiti, ndipo dzikolo limangokhala ma 8.
- Pambuyo pake, khoma la m'mimba limathamangitsidwa ngati kuti latulutsa mpweya wakuthwa, koma osatulutsa mpweya wokha, ndipo pambuyo pake, amapumira.
Asanas ndi kusiyana kwawo ndi masewera olimbitsa thupi
Hatha yoga asana iliyonse imafanana ndi masewera olimbitsa thupi, koma si mawonekedwe athunthu. Palibe miyezo ya maondo, mahips, phewa. Dokotala ayenera kuyika thupi bwinobwino ndikutha kupuma. Nthawi zambiri amayamba ndi kupuma kwambiri, kenako ndikulumikiza kupuma kwapadera kwa yogis - ujjayi.
Mwachidule, ma asanas akulu amawoneka motere:
- Kutambasula utaimirira. Imani molunjika, tambasulani korona wa mutu wanu mmwamba, pindani manja anu patsogolo pa chifuwa chanu popemphera kapena mutambasulidwe, ndikofunikira kumasula msana ndi kutambasula.
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- Tsamira patsogolo. Kusinthasintha kumachitika mu chiuno cholumikizira, manja amakokedwa pansi mpaka kuzama bwino, ndikofunikira kuti musatsinane pachifuwa ndikutambasula mafupa amchiuno.
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- Njingayo. Miyendo ndiyotakata kuposa phewa, zala zake zimaloza kutsogolo. Kupindika patsogolo kumachitika, ndiye - kusamutsa kulemera kwa mwendo uliwonse motsatana.
- Masitepe ambiri. Mwaukadaulo, uku ndikofunikira kwambiri. Kuchokera pamalo oimirira, mapazi kupingasa m'lifupi, masitepe opita patsogolo amachitidwa ndipo mafupa a chiuno amatsitsidwa pafupi kwambiri pansi. Poterepa, pali kukonza.
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- Masitepe ambiri ndi U-kutembenukira. Awa ndiomwe amatchedwa wankhondo pose 2. Kuchokera pamalo omwe ali pamwambapa, kutembenuka kumachitika motsatana ndi msana, manja amakokedwa ndi masokosi osiyanasiyana.
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- Choyimira wankhondo 3. Kulemera kwake kumasamutsidwira ku mwendo umodzi, mwendo waulere kuchokera pagawo lalikulu umakwezedwa kukhala ndege yofanana ndi pansi, thupi - kulowa ndege ya mwendo. Ndibwino kuti mutambasule manja anu patsogolo, zikufanana ndi "kumeza".
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- "Galu ndi mutu pansi." Kulemba kwa kalata "L", matako akatambasula mpaka kudenga, mikono ndi mapazi - mpaka pansi.
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- "Galu mutu." Chiuno kuchokera ku asana wakale chimapendekera pansi, mapewa amatambasukira kudenga komanso korona.
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- "Bwato", kapena kutembenuza "L". Khalani pansi matako, kusinikiza makina osindikizira, kupendeketsa thupi mmbuyo ndikukweza miyendo yowongoka kuti mbali pakati pawo ndi thupi ikhale pafupifupi madigiri 90.
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Kutalika kwakanthawi kwa asana ndikupuma kokwanira.
Kusinkhasinkha kapena kupumula
Pamapeto pa chizolowezi chilichonse, savasana, kapena kaimidwe ka mtembo, amaganiza. Dokotala wagona chagada ndikutambasula mutu wake ndi zidendene mbali zosiyana, kenako ndikupumulitsanso minofu yonse ya thupi ndikulowa m'malo osinkhasinkha. Cholinga chake ndikuchotseratu malingaliro amisala m'mutu.
Shatkarmas - kuyeretsa
Shatkarmas ndi njira zonse zovuta. Pazifukwa zina, pankhaniyi, amakumbukira nthawi zonse kusala kudya, kuyeretsa ndi mchere komanso kutsuka mphuno kuchokera ku teapot yapadera.Koma kwa oyamba kumene, nauli nthawi zambiri amalangizidwa m'mawa uliwonse komanso chakudya chopatsa thanzi. Enema, kusala ndi masewera ena osangalatsa kwambiri - kokha ndi chilolezo cha mphunzitsi wauzimu. Ndipo inde, ziyenera kutero, ndipo kuwonera makanema pa YouTube sikokwanira.
Marmas
Ma Marmas ndi malo amphamvu mthupi omwe amalumikiza dziko lapansi ndi matupi obisika. Mfundozi zimadziwika kuti madera a acupressure ndipo zimafotokozedwa kwambiri m'mabuku. Kutema mphini kwamakono kumadalira pamachitidwe ogwirira ntchito ndi marmas.
Mu hatha yoga, mphamvu yodziyimira pawokha pakuchita masewera olimbitsa thupi ndiyosowa. Munthu atha kugwiritsa ntchito ndende pa nsidze kuti azichita kulingalira mu asana, kapena kupumira ujayi kupumira mwa kukanikiza nila ndi manya marma ndi chibwano pakati pa khosi, mu apulo la Adam.
Mudras
Mudras ndi yoga yachala. Malo omwe zala zimakulungidwa ndizofunikanso kukulitsa ndikukula kwa malingaliro ndi thupi.
Kufunika kwa chakudya choyenera
Chakudya chabwino cha yoga ndi zakudya zamasamba zomwe zimaphatikizapo mkaka, mkaka, ghee, ndi mitundu yonse yazakudya zomwe mungapeze. Mwambo uwu, wina amawerengera zopatsa mphamvu ndi ma macronutrients, wina amadalira chilakolako, ambiri, aliyense amapeza njira yake.
Nthawi zambiri yoga imasokonezeka ndi zakudya komanso masewera olimbitsa thupi ndipo imayamba kusiya mokakamiza nyama ndi nsomba, kuvutika, kuthamanga ndikuyesera kuchita bwino motere. Koma zenizeni, izi sizilandiridwa. Munthu ayenera kubwera paokha.
Slimming mogwira
Yoga ndiyokwanira kuchita masewera olimbitsa thupi, ngakhale amawotcha ma calories ochepa. Kuphunzitsa zolimbitsa thupi kumalimbitsa minofu, koma uyenera kuonda mwachindunji mwa kuunikanso zakudya. Phwando la yoga limathandizira kwambiri izi. Ndizovuta kupita ku bar ndikudya burger ndi mowa anzanu onse akapita ku eco-cafe ndikudya kichari ndi saladi.
Mwambiri, palibe cholakwika ndikuchepetsa thupi ndi yoga, m'malo mwake, zimalimbikitsa anthu ambiri kuti asinthe zakudya zawo ndi njira yodziwira zakudyazo. Koma, zowona, ngati mukungofuna kuti muchepetse thupi ndikuchita mwachangu, ndibwino kuwonjezera katundu wa cardio, mphamvu zolimbitsa thupi ndikudya moyenera, osati "mwanjira iliyonse chakudya chomera."
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Kodi ana ayenera kutomerana?
Ana amatha kupanga asanas, palibe zotsutsana ndi izi. Komanso, ku India ana amachita yoga. Koma mdziko lathu ndichinthu chonga kukakamiza ana awo kusankha zauzimu. Chifukwa chake, zili kwa makolo kusankha ngati atumiza ana awo ku yoga kapena ayi.
Zotsutsana
Yogis okha amakhulupirira kuti palibe zotsutsana pakuchita. Mudras imatha kuchitidwa mdziko lililonse; ma mantras amawerengedwanso pafupifupi nthawi zonse. Asanas ali ndi mitundu ingapo yamitundu yonse, kuphatikiza apo, ophunzira a Iyengar amagwiritsa ntchito malamba, matumba ndi zida zina.
Rationally, simuyenera kuchita makalasi nthawi ya chimfine, matenda opatsirana opatsirana opatsirana, kukulitsa matenda opatsirana komanso msambo kwa amayi. ODA ndi kuvulala kwa mitsempha, komanso nthawi yokonzanso pambuyo pa ntchito ndizocheperako, sizotsutsana.
Mutha kuchita nthawi yapakati, koma motsogozedwa ndi munthu yemwe amamvetsetsa izi. Momwemo ndi digiri ya zamankhwala.
