Zomwe Zing'onozing'ono Zopembedzera za Ashtanga Sun
Ku Ashtanga yoga, zofanana zomwezo zimagwiritsidwa ntchito mofanana. Gawo lirilonse limayambira ndi Sun Salutations. Surya Namaskar maulendo asanu A kubwera koyamba, ndiye kutuluka kukuwonjezereka ndi Surya Namaskara B kuzungulira thupi lanu.
Mipingo yambiri ya vinyasa imagwiritsa ntchito kusintha kwa Ashtanga Sun Salutation kapena kusintha kwa iwo monga maziko a kuyambanso kwawo. Mu chikhalidwe cha Ashtanga, mpweya uliwonse umaphatikizidwa ndi kayendetsedwe kake, komwe kumapangika mwamsanga. Kutupa kapena kutuluka kwa mpweya kumachitika nthawi imodzimodzimodzi pamene mukuganizapo, osati kale. Chiwerengero cha mpweya womwe umatengedwa mumapangidwe uliwonse ukhoza kukhala wosiyanasiyana pazochitika kunyumba kapena vinyasa. Nthawi yoyamba mukamawona zotsatirazi pansipa, tsatirani chiyanjano cha mauthenga ambiri.
1 - Pose Pose-Samasthiti
Mu mawu a Ashtanga , Pose Phiri amatchedwa S amasthiti . Izi zimayambira ndikutha malire a Surya Namaskar B.
2 - Awkward Chair Pose-Utkatasana
Inhale.
Bwerani mawondo anu, bweretsani manja anu mmwamba, ndipo khalani pansi.
3 - Kuyimira Bend-Uttanasana
Exhale.
Yambani miyendo yanu poyendetsa bendani ndikugwedeza pamutu panu.
4 - Half Forward Bend-Ardha Uttanasana
Inhale.
Kwezani mutu wanu ndipo mubwere kudzanja lanu ndi manja owongoka ndi kumbuyo komweko. Tengani manja anu kumapiko anu kapena ntchafu ngati ndikofunikira kuti mutenge msana wanu.
5 - Antchito Anayi Otayika-Sungani-Chaturanga Dandasana
Exhale.
Gwiritsani manja anu pansi mpaka pansi ndikudumphira kapena kumangapo mapazi anu kumbuyo kwa Maturanga Dandasana.
6 - Kukwera Mbwa Pamwamba-Urdhva Mukha Svanasana
Inhale.
Yambani manja anu, ponyani m'chiuno mwanu, pindani pamwamba pa mapazi anu, ndipo yanizani chifuwa chanu kumalo osungiramo Chiwembu Chokwera.
7 - Kutsika kwa Galu-Adho Mukha Svanasana
Exhale.
Kwezani mchiuno mwako ndi kubwereranso pa zala zanu kumatsiku akuyang'ana pansi.
8 - Msilikali I-Virabhadrasana I
Inhale.
Tsatirani phazi lanu lamanja patsogolo pa dzanja lanu la manja. Gwiritsani mwendo wanu wa kumanja kuti ntchafu yanu ikhale pansi. Gwetsani chidendene chanu chakumanzere pansi ndikukweza manja anu pamwamba ndi manja anu ogwira.
9 - Antchito Anayi Otayika - Chaturanga Dandasana
Exhale.
Bweretsani manja anu pansi ndikuyendetsa phazi lanu lamanja kumbuyo kwa mphasa yanu pafupi ndi kumanzere kuti mutsike mumtsinje wa Chaturanga.
10 - Kuyang'ana Mbwa Pamwamba-Urdhva Mukha Svanasana
Inhale.
Yambani manja anu ndikugudubuza zala zakunja kupita kumwambako.
11 - Kutsika kwa Galu-Adho Mukha Svanasana
Exhale.
Bweretsani m'chiuno mwako kumbuyo kwa kuyang'anitsitsa galu.
12 - Msilikali I-Virabhadrasana I
Inhale.
Tsopano chitani chinthu chomwecho kumanzere. Yambani phazi lanu lakumanzere kutsogolo kwa dzanja lanu lamanzere. Bweretsani manja anu ndi manja anu ogwira pamwamba.
13 - Antchito Anayi Otayika-Chaturanga Dandasana
Exhale.
Ikani manja anu pansi ndikudutsa phazi lanu lakumanzere kuti mutsike ku Chaturanga.
14 - Kumwera Kwa Galu-Urdhva Mukha Svanasana
Inhale.
Pita kutsogolo kwa Galu Lamtunda.
15 - Kutsika kwa Galu-Adho Mukha Svanasana
Exhale.
Bweretsani m'chiuno chanu ku Galu Lopansika. Khalani pano kwa mpweya zisanu.
16 - Half Forward Bend-Ardha Uttanasana
Inhale.
Bwerani mawondo anu, bwerani pa mipira ya mapazi anu, ndipo pitani kapena muthamangire kupita ku Ardha Uttanasana ndi kumbuyo komweko.
17 - Pogwiritsa Ntchito Bend-Uttanasana
Exhale.
Pitani pindani pa miyendo yanu.
18 - Wachinyamata Wachikondi Pose-Utkatasana
Inhale.
Bwerani mawondo anu, kwezani mmwamba manja anu, ndi kugwetsa mpando wanu ku Utkatasana.
19 - Samasthiti (Tadasana)
Exhale.
Yambani miyendo yanu ndikugwirana manja anu kumbali yanu, mubwerere ku Samasthiti.