Mofuthu o khathollang le o matla ke khopolo ea e 'ngoe ea mekhoa e matla ka ho fetisisa ea yoga. Tsamaiso ena e bitsoa ashtanga vinyasa yoga , ke e 'ngoe ea litsamaiso tsa hatha yoga,' me molebeli oa eona ke Sri Pattabhi Joyce, ea rutang mokhoa ona sekolong sa Mysore.
Ho ashtanga vinyasa ho na le likarolo tse 'maloa tse khethehileng tse sa fumanoang mekhoeng e meng:
- Li-vinyasas ke li-complexes tsa mehato, limela tse sebelisoang pakeng tsa asanas ea ashtanga vinyasa yoga;
- pranayama - ka mokhoa ona ke habohlokoa haholo ho ithuta ho "phefumoloha ka ntle le ka ntle" ka nako;
- drishti - nakong ea ho bolaoa ha li-complexes, motho o lokela ho lula a lebisa tlhokomelo ea bona lintlheng tse fapaneng tsa 'mele oo u sebetsang ho oona;
- Dhyana ke boemo ba ho thuisa, bo bolelang ho bina ha li- mantra ka ashtanga vinyasa.
Boikoetliso
Re tla etsa ts'ebetso ea classic ea yoga ashtanga bakeng sa ba qalang. E na le Surya Namaskar le mefuta e sa tšoaneng ea "triangle" ea pele. Mosebetsi o ka sehloohong oa ts'ebetso ena ke ho ntlafatsa matla a mesifa le ho ntlafatsa ho feto-fetoha ha 'mele e le hore u ka qala ho kopanela lithutong tse phahameng.
- Re qala ka palo ea ntja-matsoho le maoto a phomola fatše, re otlolla coccyx ea rona holimo, re koala likokotlo tsa rona.
- Ha re loma re tsamaisa maoto matsohong, re otlolla maoto, re ba finyella ka 'mele, re theola matsoho a rona fatše - re khumama. Re boetse re fihlella maoto, re phefumoloha ebe re ema. Exhalation - matsoho a sefubeng, namaste.
- Re ema moeling oa mokoti, re khumama maoto ebe re phahamisa matsoho holim'a lihlooho tsa rona bakeng sa ts'usumetso. Ha re tsoa moeeng, re theola matsoho a rona fatše, re fihla maotong, re phahamisetsa hlooho ea rona - re khumama 'me re khutlela morao ka botong ba bar.
- Re khumama matsoho a rona, joalo ka ha re qobella, re etsa phoso ebe re kena mokhoeng oa li-cobra, empa u se ke ua theola 'mele fatše. Tšoara matsohong le menoaneng ea hau!
- Re potoloha morao, re kena mofuteng oa ntja.
- Mamela ka pele le ho phahamisa 'mele. Matsoho a ho bululeloa holimo, ka pululo - re theoha matsoho fatše, re khutlela maotong ka lath.
- Re khumama matsoho, re khumama ebe re tsoa ka har'a cobra.
- Re ea ntja 'me re fetela pele ka leoto la rona le letšehali. Lumella 'mele, kenya - matsoho, phahamisetsa matsoho fatše, khutlela horeng.
- Re pheta hape Surya Namaskar mme re lula setulong sa ntja.
- Tsoela pele 'me u etse lintho tse ling tse 3 tsa Surya Namaskar, nako le nako ha u ntse u lutse sebakeng sa ntja ka metsotsoana e seng mekae.
- Re fetoha hantle, otlolla mokokotlo, tiisa coccyx. Re theolela 'mele fatše, re nka menoana ea menoana ka menoana ea rona, re shebile pele, ha u tsoa ka ntle ho eona u hatella hlooho maotong ebe u lokisa boemo ba metsotsoana e' maloa.
- Matlafatsa tsitsipano: maoto a rona a fetoha menoaneng, phahamisang hlooho ea rona, re shebeletse-inhale, hlooho e tlase-exhale. Re ikitlaetsa maoto, re lokisa boemo.
- Re phahamisa mahlo, matsoho lethekeng, butle-butle re khutlela sebakeng se otlolohileng.
- Re ema ka thōko, maoto a lekaneng ho feta mahetleng, matsoho a phahame ka lehlakoreng lehetleng. Leoto le letona le hlaha, le phunyeletsa, le pululo, qala ho sutumetsa 'mele ka lehlakore, ebe re theohela ka letsohong le letona ho leotoana le leholo la leoto le letona. Letsoho le letšehali le otlolohile, le shebile letsoho le letšehali. Phefumoloha, ema, u tsoe ka leoto le letšehali. Re pheta ntho e 'ngoe le e' ngoe ka leoto le letšehali.
- Ha re sa fetole IP, re khutlela ka ho le letona, empa re itšetlehile ka leoto le letona ka letsoho la rona le letšehali. Letsoho le letona le otlolohile, le shebile letsohong le letona. Phefumoloha ho eona, ka pululo ho ea ka letsohong le letšehali mme u pheta ntho e 'ngoe le e' ngoe ka leoto le letšehali.
- IP - ema ka thōko, maoto ka bophara ho feta mahetla, matsoho a phahamisetsoa bophahamo ba mahetleng. Ho atolosa menoana e nepahetseng, ho khumama leoto le letona, ho theola letsoho le letona ho tsoa ka ntle ho lengole, letsoho le letšehali le otlolohile holimo, le shebile letsoho le letšehali. Phefumoloha, ka phomolo re fetola maoto 'me re pheta tsohle ka lehlakoreng le letšehali.