I-Vinyasa, igama elivusa ilukuluku nesasasa phakathi kwabathandi bokufaneleka kanye nabasubathi ngokufanayo, ime njengebhuloho elixhumanisa izindawo ze-yoga nokusebenza kwezemidlalo. Lo mkhuba oguquguqukayo, owaziwa ngokuguquguquka kwawo namandla okwakha amandla, unikeza okungaphezu nje kokujima—uyindlela eya ekuthuthukisweni kwekhono, ukugxila, nokukhuthazela. Masiqale uhambo lokuhlola i-vinyasa ngokujulile, sembula ingqikithi yayo, ukuduma, izinzuzo, ukukhetha, nokusetshenziswa kwayo.
Okuqukethwe:
1. Yini ivinyasa?
2. Ukuduma kwevinyasa
3. Ingabe i-vinyasa ikulungele?
4. Ungakhetha kanjani ikilasi levinyasa elifanele
5. Isetshenziswa kanjani ivinyasa ngempumelelo
Yini i-vinyasa?
I-Vinyasa igqamile emhlabeni we-yoga ngokugcizelela kwayo ukunyakaza okuhambisana nokuphefumula. Lo mkhuba, osuka egameni lesiSanskrit elisho “ukubeka ngendlela ekhethekile,” isho ukulandelana kokuma okugeleza ngaphandle komthungo kusuka kokunye kuya kokulandelayo. Ngokungafani nezitayela ze-yoga ezimile, i-vinyasa iyashintshashintsha, inikeza ukujima kwenhliziyo nemithambo yegazi okuhlanganiswe nezinzuzo zokuzindla ze-yoga yendabuko. Umnyombo we-vinyasa usekushintsheni phakathi kokuma, okuqondiswa ukuphefumula okujulile, okulawulwayo, okwenza kube umsebenzi ophelele othuthukisa inhlalakahle ngokomzimba nangokwengqondo.
Enhliziyweni ye-vinyasa yoga uchungechunge lokubingelela kwelanga, ukulandelana okuyisisekelo okufudumeza umzimba futhi kusetha isigqi somkhuba. Ukusuka lapho, ochwepheshe bahlola izimo ezihlukahlukene ezibekela inselele ibhalansi, amandla, nokuguquguquka. Ukuguquguquka kwe-vinyasa kuyenza ivumelane nawo wonke amazinga, ngokuguqulwa okutholakalayo kwabaqalayo kanye nokwehluka okuthuthukile kwe-yogis eyisidala. Lokhu kuzivumelanisa nezimo kuqinisekisa ukuthi wonke umuntu, kungakhathaliseki izinga lakhe lokufaneleka noma umuzwa we-yoga, angathola inani ku-vinyasa.
Imininingwane yobuchwepheshe ye-vinyasa yoga ilele ekugcizeleleni kwayo ekuqondaneni kokunyakaza nokuphefumula. Ushintsho ngalunye lunqunywa kahle isikhathi sokudonsa umoya noma ukukhipha umoya, okukhuthaza ukuxhumana okujulile phakathi komzimba nengqondo. Lokhu kuvumelanisa akugcini nje ngokuthuthukisa ukukhuthazela ngokomzimba namandla kodwa futhi kuthuthukisa ukucaca kwengqondo nokunciphisa ukucindezeleka. Imvelo ewuketshezi ye-vinyasa ikhuthaza odokotela ukuthi bahlale bekhona futhi becabanga, ukuguqula umkhuba ube ukuzindla okunyakazayo.
Ukuthandwa kwe vinyasa
Ukwanda kweVinyasa ekudumeni kungase kubangelwe ukuguquguquka kwayo kanye nezinzuzo zezempilo eziphelele. Njengoba abantu beqhubeka befuna ukujima okuhlanganisa ukuqina ngokomzimba nokuthula kwengqondo, i-vinyasa inikeza inhlanganisela ephelele. Ukuzivumelanisa nezimo kumazinga ahlukene wamakhono nezinjongo kuyenza ikhange kubabukeli abaningi, kusukela kubasubathi abangochwepheshe abafuna izinketho zokuqeqeshwa okuphambene kuya kubantu abafuna ukukhululeka ekucindezelekeni nokukhula ngokomoya.
Inkundla yezokuxhumana kanye nenkathi yedijithali nakho kudlale indima ebalulekile ekuqhakambiseni i-vinyasa. Izinkundla eziku-inthanethi zigcwele izethulo ezibukekayo ezinhle zokugeleza kwe-vinyasa, eziheha ababukeli ngobuhle nokugijima kwalo mkhuba. Ngaphezu kwalokho, ukutholakala kwamakilasi aku-inthanethi kwenze i-vinyasa ifinyeleleke kubabukeli bomhlaba wonke, okwenza abantu bazijwayeze ukusuka ekunethezekeni kwamakhaya abo kanye nezinhlelo zabo.
Isici somphakathi se-vinyasa sinomthelela ekudumeni kwayo futhi. Odokotela abaningi bathola ugqozi nokusekelwa phakathi komphakathi we-vinyasa, kungakhathaliseki ukuthi kusezitudiyo zendawo noma izinkundla ze-inthanethi. Lo muzwa wokuba ngowabanye, kuhlanganiswe nezinzuzo ezingokomzimba nezingokwengqondo zalo mkhuba, kukhuthaza abalandeli abaqotho abaqhubeka nokukhula.
Ingabe i-vinyasa ikulungele?
Izinzuzo ze-vinyasa zidlulela ngalé kokuqina komzimba. Yebo, iyindlela enhle kakhulu yokwakha amandla, ukuguquguquka, nokukhuthazela, kodwa izinzuzo zayo ziphelele, zithinta nempilo engokwengqondo nengokomzwelo futhi. Ukunyakaza okuqhubekayo kwe-vinyasa, okuhambisana nokuphefumula okujulile, okucabangelayo, kuthuthukisa impilo yenhliziyo nemithambo yegazi kuyilapho kuthuthukisa ukuphumula nokunciphisa ingcindezi. Le nhlanganisela inenzuzo ikakhulukazi kubasubathi, njengoba isiza ekululameni, ithuthukisa ukugxila, futhi ikhuphule ukusebenza.
Ukuzivumelanisa nezimo kwe-Vinyasa kusho ukuthi ingasebenza njengomsebenzi wokubuyisela esimweni esithambile kulabo abelulama ekulimaleni noma njengokujima okuyinselele kubantu abafuna ukweqa imingcele yabo. Umkhuba ukhuthaza ukuqwashisa umzimba nokunyakaza okucabangelayo, ukunciphisa ingozi yokulimala nokukhuthaza impilo yesikhathi eside. Ukwengeza, ukugxila ekusebenzeni kokuphefumula kungathuthukisa umthamo wamaphaphu nokusebenza kahle kokuphefumula, izinzuzo ezibalulekile kubo bobabili abasubathi nabangewona abasubathi ngokufanayo.
Ngaphezu kwalokho, i-vinyasa yoga isekela impilo yengqondo ngokukhuthaza ingqondo nokunciphisa izimpawu zokukhathazeka nokudangala. Isici sokuzindla sokuvumelanisa ukunyakaza nokuphefumula kusiza ukuthulisa ingqondo, kunikeze ikhefu ekucindezelekeni kwempilo yansuku zonke. Ukuzijwayeza njalo kungaholela ekugxiliseni ingqondo okuthuthukisiwe, amaphethini angcono okulala, kanye nomuzwa wenhlalakahle uwonke.
Indlela yokukhetha ikilasi le-vinyasa elifanele
Ukukhetha ikilasi le-vinyasa elilungile kuhlanganisa ukucabangela izinto ezimbalwa, okuhlanganisa izinga lakho lokufaneleka, imigomo, kanye nezinto ozincamelayo. Abasaqalayo bangase bazuze emakilasini abhalwe ngokuthi “mnene” noma “isethulo,” agxile ekumeni okuyisisekelo kanye noshintsho oluhamba kancane. Odokotela abanolwazi olunzulu bangase bafune amakilasi e-vinyasa “amandla”, aziwa ngokusheshisa kwawo kanye nokulandelana okuyinselele.
Lapho ukhetha ikilasi, cabanga nendlela yokufundisa yomfundisi kanye nolwazi lwakhe. Bheka othisha abanezitifiketi futhi abanokuqonda okujulile kwe-anatomy ne-physiology ukuze uqinisekise umkhuba ophephile futhi osebenzayo. Ukuhambela amakilasi ambalwa ahlukene kungakusiza ukuthi uthole umqeqeshi ondlela yakhe ihambisana nawe.
Ukwengeza, cabangela indawo yekilasi kanye nesimiso. Isimo sokusekela nokwamukela singathuthukisa ukwenza kwakho futhi sikhuthaze ukungaguquguquki. Ukukhetha ikilasi elingena kalula esimisweni sakho kukhulisa amathuba okuba khona njalo, okwandisa izinzuzo ze-vinyasa yoga.
Indlela yokusebenzisa i-vinyasa ngempumelelo
Ukuze uthole izinzuzo ezigcwele ze-vinyasa, ukungaguquguquki kubalulekile. Ukusungula ishejuli yokuzijwayeza evamile kusiza ukwakha amandla, ukuguquguquka, nokubekezela ngokuhamba kwesikhathi. Abaqalayo kufanele baqale kancane, bagxile ekwazini izinto eziyisisekelo ngaphambi kokudlulela ekumeni okuthuthuke kakhulu nokulandelana. Ukulalela umzimba wakho nokuhlonipha imingcele yawo kubalulekile ukuze ugweme ukulimala futhi uqinisekise inqubekelaphambili eqhubekayo.
Ukufaka ukucabangela emsebenzini wakho we-vinyasa kuthuthukisa izinzuzo zayo ezingokwengqondo nezingokomzwelo. Ukunaka kakhulu ukuphefumula, ukuhlala ukhona phakathi nokunyakaza ngakunye, nokubheka imicabango nemizwa ephakamayo kungenza umkhuba wakho ube yinto enamandla yokuzindla.
Okokugcina, ukugcwalisa umkhuba wakho we-vinyasa nezinye izinhlobo zokuzivocavoca kanye nokudla okunomsoco kusekela impilo yonke futhi kukhulisa izinzuzo zokusebenza. Ukuqeqesha okuphambene nemisebenzi eyakha amandla nokubekezela, njengokuphakamisa izinsimbi noma ukugijima, kungathuthukisa umkhuba wakho we-vinyasa futhi ngokuphambene nalokho.
Isiphetho: I-Vinyasa inikeza indlela eguquguqukayo, ephelele yokufaneleka ebhekelela kokubili umzimba nengqondo. Ukuduma kwayo kubangelwa ukuguquguquka kwayo, izinzuzo zezempilo eziphelele, kanye nomphakathi osekelayo oyizungezile. Kungakhathaliseki ukuthi ungumdlali ongumakadebona noma osaqalayo ofuna ukuthuthukisa inhlalakahle yakho engokomzimba nengqondo, i-vinyasa ingaba isengezo esibalulekile ohlelweni lwakho lokufaneleka. Ngokukhetha ikilasi elilungile, ukuzilolonga ngokungaguquki, nokwamukela ukuqaphela, ungavula amandla aphelele e-vinyasa futhi uthole imiphumela yoguquko.
