I-pose ye-lotus noma i-padmasana ingenye yezinto ezibaluleke kakhulu zokuzindla (hhayi kuphela i-yogis), ngoba ukuwela imilenze kube ukukhiya okuyingqayizivele evumela ukuguqula amandla aphansi we-apana-vayu. Lokhu ngaphambi kwehlisa isimiso sezinzwa, kususa amabhlokhi amandla, kubuyisela ibhalansi enamandla. Esikhathini esingokwenyama, siqinisa imhlane, sithuthukise ukuqina kwezinsizwa, susa amanxeba we-hip. Kodwa kungani othisha abaningi be-yoga bengasheshi ukuthola abasha bangena ku-padmasana, ngisho nangokwengeziwe - bagwema ukwenza lokhu ngaphambi kokubona kwabo?
Iphuzu eliphelele ukuthi indawo ye-lotus ingaba yingozi kubaqalayo. Abasanda kufika abaningi babona ukuthi i-padmasana yinto ethile esekisini futhi bayashesha ukukhipha imilenze yabo, balingisa i-guru. Futhi lokhu kubhekene nokulula okukhulu. Ngakho-ke, sondela ekubulaweni kuka-Asa ngokungathí sina nangokucophelela, hhayi nje njengokuzivocavoca okumangalisayo. Yebo, kungathatha isonto elingaphezu kweyodwa ngaphambi kokuba wenze indawo ye-lotus, kodwa akufanele ugijime, njengakuzo zonke izici ze-yogic.
Ngakho-ke, sizoxoxa ngendlela yokufunda isikhundla se-lotus. Okokuqala, kufanelekile ukuqala ngezivivinyo ezithwala ama-hip nama-ankle joints. Kithina, abantu baseYurophu, bajwayele ukuhlala esihlalweni (ngokungafani namaHindu, okusukela ebuntwaneni behlezi phansi futhi bengenayo ubunzima ne-padmasana) ukwelula kubaluleke kakhulu.
Ukuzivocavoca kwe-lotus pose
Izivivinyo zokuqala:
- elula imilenze yakhe futhi ecindezela izinyawo, elula phambili, ezama ukumbamba izinyawo ngezandla zakhe, nobuso bakhe - amadolo akhe. Gcina umhlane wakho nemilenze ngokuqondile ngangokunokwenzeka;
- phindaphinda ukuvivinya kwangaphambili, kuphela ngemilenze ngaphandle, uzama ukuthinta phansi ngangokunokwenzeka, ubuso nesifuba, uhudula phansi;
- yehla bese uhlala emadolweni akho, bese uwasabalalisa. Uma uncike ezandleni zakho, phindela emuva kancane ukulala nomhlane wakho phansi. Beka eceleni izinyathelo;
- uhlale phansi, ufaka i-shin ngezandla zakho uphakamise. Amadolo ahlala isikhathi eside emgqeni owodwa, futhi unyawo - njengalokhu kuzalwa - ngakolunye uhlangothi. Shake the "cradle" emuva nangaphezulu. Phinda ngomlenze wesibili.
Ngaphezu kwalokho, ungenza ama-asana amabili asebenza kahle kakhulu azokulungiselela ukuthi uthole indawo efanele ye-lotus:
Januwari sirshasana:
- Hlala phansi, welula imilenze yakho phambili;
- unyawo lomlenze owodwa kufanele lulimazwe ethangeni lomunye. Zama ukwenza idolo lithinte phansi;
- ukugcina i-back back flat, incike phambili, uzama ukubeka emlenzeni oqondile. Yamukela unyawo lomlenze oqondile ngezandla zakho.
Buddha Konasana. Sonke siyazi lokhu okuthunyelwe njengendlela yokuhlola i-butterfly:
- uhlale phansi, uqondise emuva futhi ujoyine izinyawo;
- Donsela izinyawo zakho ku-perineum ngokunethezeka, kodwa ibanga elikude kakhulu kuwe;
- Beka izandla zakho ngamadolo akho, ukuze welula indawo ye-hip nge-depressions encane enhle (akufanele kubangele ukukhathazeka okukhulu!);
- Enye indlela ukuguqula izintambo zakho, ulingise ukuqhuma kwamaphiko e-butterfly. Zama ukugcina umhlane wakho, intamo nenhloko ngokuqondile ngangokunokwenzeka.
Uma wenza konke ngokulungile, emva kwesikhashana uzomuzwa ukuthi usulungele ekugcineni ukwamukela isikhundla se-lotus.
Lungisa isikhundla se-lotus
Ungathatha kanjani ilungelo le-lotus:
- ukuqala isikhundla - uhlezi nge-flat back kanye nemilenze eqhubekela phambili;
- umlenze wesokunene ukugoba emadolweni, uthathe unyawo ezandleni bese ubeka ethangeni lesobunxele, uphahla;
- cindezela ibhande elifanele phansi;
- phinda okufanayo ngonyawo lwesokunxele.
Phakathi nesikhathi sonke sokuhlala padmasana, udinga ukugcina umhlane wakho, intamo kanye nenhloko ngqo. Ngoba isikhundla se-lotus singaphambi kokuzindla, kufanele uzizwe ukhululekile kuwo.