القفز خطوة بخطوة في اليوغا أشتانغا: تجارب ونصائح وإرشادات

This is a classical gesture of the Ashtanga Yoga. It is a highly dynamic motion that is repeated numerous times in the series to keep warm between motionless positions. Everybody that wants to go deeper into this field and everybody that likes to practice the management of their weight and inertia must have it.

Jump Through within the Ashtanga Yoga Step by Step.

الخطوة 1.

We bend the knees at ado mukka svanasana ( Downward Facing Dog ) to prepare to jump (exhaling).

الخطوة 2.

We hop on our hands in an attempt to put ourselves together in a Tuck Handstand (inhaling).

اقرأ أيضًا: ما هو أسلوب اليوغا الأكثر استرخاءً؟

الخطوة 3.

We cross the legs and place them between the arms until we do exhaling position.

الخطوة 4.

We sit.

اقرأ أيضًا: وضعية البريتزل في اليوغا: الفوائد والتقنية ونصائح الخبراء لتحسين المرونة

Tricks :

• In case of the difficulty in keeping the Tuck or preventing inertia, it is better to jump lower.
• In case the issue is that the legs are not passing through the arms, then we will practice more the elevation and in the meantime we will practice the Jump through with our hands resting on two blocks to make the space bigger.

Personal Experience.

I recall when I had tried to enter the Jump Through (Urdhva Mukha Paschimottanasana pose) in one of my Ashtanga classes in Mysore style. My legs became like lead, I could not raise my hips out of the mat. My body had at last passed through hamstring flexibility and core engagement after weeks of practice on core engagement, flexibility and drishti (gaze). It was a wonderful feeling of achievement and self-confidence that I got that moment. I understood that it was not only a physical movement, but it taught patience, awareness of the body and faith in the breath.

Personal Interview- Advice of an Expert.

Interviewee: Raghav Menon is a certified teacher of Ashtanga Yoga that has a 15-year experience.

Q: What is the most typical error that students do when learning about the Jump Through?
Raghav: “Most of them attempt to move the hips too fast without using the core or stretching the hamstrings. It results in tension and frustration.

Q: What is your step-by-step tip in learning how to do it safely?
Raghav: First, it is time to work on the core stability and open hips with warm-up exercises such as Paschimottanasana and Bakasana (Crow Pose). Second, work your arms to rise. Third, learn to jump lightly on the exhale maintaining the gaze forward. Repetitive rehearsal is important.

Q: Any mental advice?
Raghav: “Believe in your breathing, be patient and do not compare your progress with that of other people. It is more about mindfulness than strength, the Jump Through.

Expert Opinion -Latent Benefits.

Physiotherapist and اليوغا researcher Dr. Anjali Rao, says learning how to do the Jump Through in Ashtanga Yoga builds up core strength, hip, and coordination. It also enhances balance and proprioception which facilitates safer transition between other poses. The flowy movement puts a bit of strain on the cardiovascular system and combining both movement and breathing helps you to be more focused and clearer in your mind. Nevertheless, this step is not to be undertaken by beginners unless under supervision lest it will strain the wrist or the lower back.^(1),(2),(3)

خلاصة القول.

Ashtanga yoga is an effective and transformational practice which involves physical poses, breathing exercises, and meditation to enhance health and wellness in general. Through the practices of discipline, commitment, and awareness, the practitioners have the power to feel stronger, more flexible and clear-minded. Being a holistic method of self-improvement and personal development, Ashtanga Yoga is a useful instrument that can benefit those who want to establish a stronger bond between mind, body, and spirit.

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