Izinzuzo Zezempilo zeVajrasana Pose nokuthi Ungakwenza Kanjani

-Delile

• Izinzuzo zeVajrasana
• Ungayenza kanjani i-Vajrasana pose
• Ungenza kanjani ukuthi iVajrasana iveze ukunethezeka
• Izinyathelo zokuzivikela
• Ukuthatha

I-Vajrasana pose yindawo elula yokuhlala i-yoga. Igama layo livela egameni lesiSanskrit elithi vajra, elisho ukuduma kwezulu noma idayimane.

Ngalesi simo, uyaguqa bese uhlala emuva emilenzeni yakho ukuze ususe isisindo emadolweni akho. Ukuphefumula nokuzindla kuvame ukwenziwa kulesi sikhundla, okuthiwa sisiza umzimba wakho ukuba uqine njengedayimane.

Qhubeka ufunde ukuze ufunde ukuthi ungayenza kanjani i-Vajrasana pose kanye nezinzuzo eziningi ezinhle ezinikezayo.

Izinzuzo zeVajrasana

Kube nezifundo eziningi ezikhomba ukuthi iVajrasana inezinzuzo ezinhle zezempilo, kufaka phakathi:

• Isiguli esincane se-12 siphethe ngokuthi izinqubo ze-yogic, kufaka phakathi iVajrasana, zisize ukunciphisa ukungakhululeki kubantu abanezinhlungu ezisezingeni eliphansi.
• I-athikili ka-2011 ikhombise ukuthi iVajrasana ingesinye sezimo - kanye nePadmasana, iHalasana, iShavasana, nePaschimottanasana - lokho kuwusizo komfutho wegazi ophezulu.
• Ucwaningo lwango-2009 lwamadoda angama-30 luphethe ngokuthi ukuqeqeshwa kwe-yoga, kufaka phakathi iVajrasana, kungathuthukisa ukusebenza okususelwa ekugxileni.

Ezinye izinzuzo zeVajrasana zifaka phakathi:

• ukusiza ekugayeni
• ukukhulula noma ukuvimbela ukuqunjelwa
• ukuqinisa imisipha ye-pelvic

Yize kungasekelwa idatha yesilingo somtholampilo, abasekeli beyoga basikisela ukuthi iVajrasana ingenye yezimo ezinhle kakhulu zokuhlushwa nokuzindla. Inikeza ezinye izinzuzo, njenge:

• ukusiza ukugcina ingqondo izolile futhi izinzile
• kwelapha i-asidi yokugaya ukudla nokwakhiwa kwegesi
• kusiza ukuqeda ubuhlungu bamadolo
• ukuqinisa imisipha yethanga
• kusiza ukudambisa izinhlungu emuva
• ukuqinisa izitho zocansi
• ukusiza ekwelapheni izinkinga zomchamo
• ukwandisa ukujikeleza kwegazi esifundeni esingezansi sesisu
• ukusiza ukunciphisa ukukhuluphala
• ukusiza ukunciphisa amajaqamba okuya esikhathini

Ungayenza kanjani i-Vajrasana pose

Ungangena ku-pose yeVajrasana ngezinyathelo eziyisithupha ezilula:

1. Qala ngokuguqa phansi. Cabanga ukusebenzisa umata we-yoga ngokunethezeka.
2. Donsela amadolo namaqakala ndawonye bese ukhomba izinyawo zakho ngokuhambisana nemilenze yakho. Amaphansi ezinyawo zakho kufanele abheke phezulu ngezinzwane zakho ezinkulu zithinta.
3. Exhale njengoba uhlala emuva emilenzeni yakho. Izinqa zakho zizohlala ezithendeni zakho namathanga akho ayohlala ematholeni akho.
4. Beka izandla zakho emathangeni akho bese ulungisa i-pelvis yakho emuva kancane emuva nangaphambili uze ukhululeke.
5. Phefumulela ngaphakathi nangaphandle kancane njengoba uzibeka endaweni yokuhlala uqonde ngokuqondisa umgogodla. Sebenzisa ikhanda lakho ukudonsela umzimba wakho phezulu bese ucindezela umsila wakho ubheke phansi.
6. Qondanisa ikhanda lakho ukuze ubheke phambili nesilevu sakho sifana phansi. Beka izintende zezandla zakho phansi emathangeni akho izingalo zakho zikhululekile.

Ungenza kanjani ukuthi iVajrasana iveze ukunethezeka

Uma uthola ukungaphatheki kahle kweVajrasana, cela umuntu ofundisa i-yoga ukuthi aqiniseke ukuthi wenza kahle. Amanye amasu ongawasebenzisa ukuze unciphise ukungakhululeki afaka:

• Ngobuhlungu beqakala, cabanga ukubeka ingubo esongiwe noma okunye ukugoqa umfaniswano ngaphansi kwezinsimbi zakho. Beka ingubo ukuze izinzwane zakho zilenge ngemuva.
• Ngobuhlungu bamadolo, cabanga ukubeka ingubo noma ithawula eligingqiwe noma elisongwayo kuwo wonke amathole akho bese uwabeka ngemuva kwamadolo akho.
• Ngokungahlali kahle, beka ibhulokhi ye-yoga phakathi kwezinyawo zakho ngokuvundlile. Ngokusekela isisindo sakho, lokhu kungasusa ingcindezi emaqakaleni nasemadolweni.

Izinyathelo zokuzivikela

Ngaphambi kokuqala uhlelo lwe-yoga, thintana nodokotela. Bangakunikeza iseluleko sokuthi i-yoga izoyithinta kanjani impilo yakho yamanje futhi basikisele izindlela zokugwema izinkinga ezingaba khona.

Abasebenzi be-Yoga basikisela ukugwema iVajrasana uma une:

• inkinga yamadolo noma usanda kuhlinzwa idolo
• isimo somgogodla, ikakhulukazi nge-vertebrae engezansi
• izilonda zamathumbu, i-hernia, noma ezinye izinkinga zamathumbu ezifana nesilonda noma i-hernia

Uma ukhulelwe, buza udokotela wakho ngeVajrasana. Abanye banomuzwa wokuthi kufanele kugwenywe. Abanye babona kulungile uma ugcina amadolo ehlukene ukuze ugweme ukucindezela isisu sakho. Udokotela wakho ujwayelene nesimo sakho futhi angakunikeza isincomo esenzelwe wena uqobo.

Ukuthatha

Isimo esilula sokuguqa, iVajrasana inezinzuzo eziningi, kufaka phakathi ukusiza ngokugaya ukudla, ukuqunjelwa, kanye nomfutho wegazi ophezulu.

Ngaphambi kokuqala uhlelo lwe-yoga, buza nodokotela wakho. Uma unemibandela ethile efana nokukhathazeka ngamadolo noma umgogodla noma izingqinamba ezihlobene namathumbu akho amakhulu noma amancane, cabanga ukususa iVajrasana emisebenzini yakho.