Kusinthasintha ndi kuthamanga kwakukulu ndi lingaliro la imodzi mwa machitidwe amphamvu kwambiri mu yoga. Pulogalamuyi imatchedwa ashtanga vinyasa yoga , ndi imodzi mwa machitidwe a hatha yoga, ndipo woyang'anira wake ndi Sri Pattabhi Joyce, yemwe amaphunzitsa kalembedwe kake kusukulu yake ku Mysore.
Mu ashtanga vinyasa palinso zinthu zingapo zomwe sizipezeka m'machitidwe ena:
- Vinyasas ndi maofesi osiyanasiyana, omwe amagwiritsidwa ntchito pakati pa asanas ashtanga vinyasa yoga;
- pranayama - muzojambula izi ndizofunikira kuphunzira "kupuma mkati ndi kunja" mu nthawi;
- drishti - pakuphedwa kwa maofesiwa ayenera kuika maganizo awo pazigawo zosiyanasiyana za thupi lomwe mumagwira ntchito;
- dhyana ndi chikhalidwe chosinkhasinkha, kutanthauza kuyimba kwa mantras mu ashtanga vinyasa.
Zochita
Tidzachita zovuta za yoga ashtanga kwa oyamba. Zimapangidwa ndi Surya Namaskar ndi mitundu yosiyanasiyana ya "triangle" yapadera. Ntchito yaikulu ya zovutazi ndikulitsa mphamvu ya minofu ndikusintha kusintha kwa thupi kuti mutha kuyamba kuchita maphunziro apamwamba.
- Timayambira ndi galu - zida ndi miyendo zimapumula pansi, timatambasula mapiko athu, timagwetsa misana yathu.
- Kudumpha timasuntha miyendo m'manja, kuwongolera miyendo, timawafikira ndi thupi, timatsitsa manja athu pansi - timagweta. Apanso timafika kwa miyendo, tenga mpweya ndikuwuka. Kutuluka - manja pa chifuwa, namaste.
- Ife timayima pamphepete mwa rugudu, timagwetsa miyendo yathu ndi kukweza manja athu pamwamba pa mitu yathu kudzoza. Pumphunzi, timatsitsa manja athu pansi, tilumikiza miyendo, tukulani mutu wathu - timagwetsa kumbuyo kwathu ndikudumphira mmbuyo mu mpiringidzo.
- Timagwirana manja athu m'makona, monga pamene tikukankhira, timasokoneza ndikulowa mu mphuno, koma sitichepetsa thupi. Gwiritsani manja anu ndi zala zala!
- Ife timayang'ana kumbuyo, ife timalowa mu phokoso la galu.
- Phazi lamanja ndikukweza thupi. Manja pa kudzoza, pa kutuluka - ife pansi pansi pansi, ife timabwerera miyendo mu lath.
- Timagwetsa manja athu, tikugwada ndi kutuluka mumphuno.
- Timapita ku galu ndipo timapita patsogolo ndi phazi lathu lakumanzere. Gwirizanitsani thupi, kulolera - manja mmwamba, exhale-manja pansi, bwererani ku bar.
- Timabwerezanso Surya Namaskar ndikukhala mu galimoto ya galu.
- Pita patsogolo ndikuchita masewera ena atatu a Surya Namaskar, nthawi iliyonse ikuyang'ana malo a galu kwa masekondi angapo.
- Timakhala ndendende, tambasula msana, tiwimbikitse. Timatsitsa thupi, tenga zala zala ndi zala zathu, tiyang'ane patsogolo, pumphuno tumizani mutu kumapazi ndikukonza malo kwa masekondi pang'ono.
- Kulimbikitsana: mapazi athu amakhala pa zala, kwezani mutu wathu, kuyang'ana kutsogolo - kulowetsa, kutsika mutu - exhale. Timadzikanikiza kumapazi, kukonza malo.
- Timakweza maso, manja m'chiuno, pang'onopang'ono kubwerera kumbuyo.
- Timayima pambali, miyendo ikuluikulu kusiyana ndi mapewa, mikono imakwezedwa kumbali pamapazi. Phazi lamanja likuwonekera, kulimbitsa thupi, ndi kutulutsa mpweya, choyamba kukankhira thupi kumbali, ndiye kuti tidzatsikira kumanja kudzanja lamanja la phazi lamanja. Dzanja lamanzere latambasulidwa, kuyang'ana ku dzanja lamanzere. Pumirani mkati, kuwuka, kutuluka ndi phazi lamanzere. Timabwereza chirichonse kumapazi akumanzere.
- Popanda kusintha IP, timayambiranso kumanja, koma timadalira kumanja kwa dzanja lathu lamanzere. Dzanja lamanja likutambasulidwa, kuyang'ana ku kanjedza yolondola. Pumirani mkati, ndi kutulutsa mpweya kumanzere ndi kubwereza chirichonse kumanzere kumanzere.
- IP - kuima pambali, miyendo yayitali kusiyana ndi mapewa, mikono itakwera pamwamba pa mapewa. Kutambasula dzanja lamanja, kugwedeza mwendo wamanja, kutsika dzanja lamanja kuchokera kunja kwa bondo, dzanja lamanzere linatambasulidwa mmwamba, kuyang'ana ku dzanja lamanzere. Kupuma, pamphuno timasintha miyendo ndipo timabwereza zonse kumanzere.