Ashtanga hnub Salutation Basics
Nyob rau hauv Ashtanga yoga, tib yam poses yeej ib txwm ua nyob rau tib qho kev txiav txim. Txhua qhov kev sib ntsib pib nrog Hnub Kev Ntseeg. Tsib puag ncig ntawm Surya Namaskar A tuaj ua ntej, ces tus ntws siv zog nrog tsib ncig ntawm Surya Namaskara B kom sov dua koj lub cev.
Ntau hom kev kawm vinyasa siv cov Ashtanga Tshawb Kev Sau Ntawv los sis cov kev hloov ntawm lawv raws li lub hauv paus rau lawv cov txheej txheem pib thiab. Nyob rau hauv txoj cai Ashtanga txoj kev, txhua cov pa yog nrog nws los ntawm kev txav, ua rau kom muaj kev sib haum xeeb. Lub nqus pa lossis pa ua pa yuav ua rau tib lub sijhawm thaum koj xav tias qhov teeb meem, tsis yog ua ntej. Tus nab npawb ntawm kev ua pa hauv txhua qhov teeb meem tuaj yeem tau hloov rau kev xyaum hauv tsev los yog vinyasa xyaum. Thawj thawj zaug koj pom txhua yam ntawm cov poses hauv qab, ua raws li qhov txuas rau cov lus qhia ntxaws ntxiv.
1 - Roob Pose-Samasthiti
Cov lus hauv Ashtanga , Lub Roob Pose hu ua S amasthiti . Qhov teeb meem no pib thiab xaus rau Surya Namaskar B ib theem zuj zus.
2 - Awkward Chair Pose-Utkatasana
Nqus pa.
Khoov koj lub hauv caug, coj koj ob txhais caj npab, thiab coj koj lub rooj zaum rov qab.
3 - Taw rau pem hauv ntej Khoov-Uttanasana
Tso tawm.
Tso koj ob txhais ceg raws li koj xa rau khoov los ntawm koj lub ncauj plab mus rau pem hauv ntej.
4 - Ib Nrab Forward Bend-Ardha Uttanasana
Nqus pa.
Nqa koj lub taub hau thiab tuaj rau ntawm koj cov ntiv tes nrog ncaj npab thiab lub tiaj tus rov qab. Nqa koj txhais tes rau ntawm koj lub lauj kaub los yog thim yog tias qhov tsim nyog tau txais koj rov qab tiaj.
5 - Four Limbed Staff Pose-Chaturanga Dandasana
Tso tawm.
Ncua koj cov xib teg rov qab rau hauv pem teb thiab dhia lossis taw kauj koj mus rau sab nraum qab ntawm daim lev rau hauv Chaturanga Dandasana.
6 - Upward Facing Dog-Urdhva Mukha Svanasana
Nqus pa.
Tso koj txhais caj npab, poob koj lub duav, dov rau saum cov taw ntawm koj txhais ko taw, thiab nthuav koj lub hauv siab mus rau saum qab nthab rau Upward Facing Dog.
7 - Downward Facing Dog-Adho Mukha Svanasana
Tso tawm.
Nqa koj lub duav rov qab thiab rov ntiv taw ntawm koj cov ntiv taw rau Downward Facing Dog.
8 - Warrior I-Virabhadrasana Kuv
Nqus pa.
Kauj ruam ntawm koj sab xis tom ntej ntawm koj sab tes xis. Khoov koj sab xis kom koj lub puab tsaig muaj qhov sib luag rau hauv av. Tee koj lub luj sab laug mus rau pem teb thiab tsa koj ob txhais caj npab los ncaj nraim ntawm koj lub xib teg.
9 - Plaub Limbed Cov Neeg Ua Hauj Lwm Pose-Chaturanga Dandasana
Tso tawm.
Nqa koj xib teg mus rau hauv pem teb thiab nqis koj txhais ko taw mus rau sab nraum qab ntawm koj lub lev tom ntej mus rau sab laug mus rau hauv Chaturanga, tag nrho hauv ib pas.
10 - Upward Facing Dog-Urdhva Mukha Svanasana
Nqus pa.
Tso koj txhais caj npab thiab yob dua ntiv taw mus rau Upward Facing Dog.
11 - Downward Facing Dog-Adho Mukha Svanasana
Tso tawm.
Nqa koj lub duav rov qab rau ntawm Downward Facing Dog.
12 - Warrior I-Virabhadrasana Kuv
Nqus pa.
Tam sim no ua tib yam li ntawm sab laug. Kauj ruam rau koj sab laug ko taw rau ntawm koj sab laug tes. Nqa koj ob sab caj npab nrog koj xib teg kov haujlwm saum taub hau.
13 - Plaub Limbed Cov Neeg Ua Hauj Lwm Pose-Chaturanga Dandasana
Tso tawm.
Tawm koj xib teg mus rau hauv pem teb thiab nqis koj sab laug laug rov qab mus rau hauv Chaturanga.
14 - Upward Facing Dog-Urdhva Mukha Svanasana
Nqus pa.
Dov nraim rau Upward Dog.
15 - Downward Facing Dog-Adho Mukha Svanasana
Tso tawm.
Nqa koj lub duav rov qab mus rau Downward Dog. Nyob twj ywm ntawm no rau tsib ua pa.
16 - Ib Nrab Forward Bend-Ardha Uttanasana
Nqus pa.
Khoov koj lub hauv caug, nce saum npas ntawm koj txhais ko taw, thiab nqis los yog dhia koj taw mus rau Ardha Uttanasana nrog rov qab tiaj.
17 - Pem Hauv Ntej Bend-Uttanasana
Tso tawm.
Forward quav koj ob txhais ceg.
18 - Awkward Chair Pose-Utkatasana
Nqus pa.
Khoov koj lub hauv caug, tsa koj ob txhais caj npab, thiab tso koj lub rooj zaum rov qab rau Utkatasana.
19 - Samasthiti (Tadasana)
Tso tawm.
Ncaj koj ob txhais ceg thiab txo koj ob txhais caj npab rau koj ob sab, rov qab los rau hauv Samasthiti.