Ukwehlisa Okuphansi Emuva Okungu-7 Ukunciphisa Ubuhlungu Nokwakha Amandla

-Delile

• Ukubuka konke
• Okokuqala, amathiphu ambalwa asheshayo
• 1. Pose Ingane
• Ukulungiswa
• 2. Ukweqa ngamadolo nesifuba
• Ukulungiswa
• 3. Ukwelulwa kwePiriformis
• Ukulungiswa
• 4. Wahlala twist umgogodla
• Ukulungiswa
• 5. Ukutsheka kwe-pelvic
• 6. Ukwelulwa kwekati-inkomo
• Ukulungiswa
• 7. Ukwelulwa kweSphinx
• Okubalulekile
• I-3 Yoga Isondela Ekwakheni Amandla

Ukubuka konke

Ubuhlungu obuphansi emuva buyinkinga ejwayelekile yezempilo, ngokwengxenye ngoba izinto eziningi zingayibangela.

Kwezinye izimo, kungaba uphawu lwesimo esiyimbangela, njengamatshe ezinso noma i-fibromayalgia. Ngezinye izikhathi, kumane kungumphumela oseceleni wendlela yokuphila ehlala phansi noma ukunyakaza okuphindayo.

Kungakhathaleki ukuthi yini ebangela ubuhlungu bakho beqolo, lokhu kunwebeka okuyisikhombisa kungasiza ekunciphiseni ubuhlungu nasekuqiniseni imisipha engezansi kwakho.

Okokuqala, amathiphu ambalwa asheshayo

Kubalulekile ukuthi welule iqolo lakho eliphansi ngokuphepha nokunakekela. Yiba mnene ikakhulukazi futhi uqaphele uma unanoma yiluphi uhlobo lokulimala noma ukukhathazeka ngempilo. Kungcono ukhulume nomhlinzeki wakho wezokunakekelwa kwempilo kuqala.

Ungenza lokhu kunweba kanye noma kabili ngosuku. Kodwa uma ubuhlungu bubonakala buba bukhulu kakhulu, noma uzizwa ubuhlungu kakhulu, thatha usuku ekuzeluleni.

Qaphela imikhawulo yomzimba wakho futhi ungaphusheli umzimba wakho ukuba wenze okuningi. Lalela umzimba wakho bese wenza okuzwakala kukuhle kakhulu kuwe ngomzuzu ngamunye.

Njengoba udlula kulokhu kunweba, zinike isikhathi sakho futhi udlale kahle ukuphefumula kwakho. Sebenzisa umoya wakho njengomhlahlandlela ukuze uqiniseke ukuthi awuhluzi noma weqise. Kufanele ukwazi ukuphefumula ngokunethezeka nangokushelela kukho konke ukuma noma ukwelula.

1. Pose Ingane

Le pose yendabuko ye-yoga isebenza ngama-gluteus maximus, ama-hamstrings, nama-extensors akho omgogodla. Kuyasiza ekunciphiseni ubuhlungu nokungezwani kulo lonke umgogodla, intamo, namahlombe akho.

Umphumela wayo wokuphumuza emzimbeni wakho futhi usiza ukukhulula imisipha yangemuva eqinile, kukhuthaze ukuguquguquka kwegazi nokujikeleza kwegazi emgogodleni.

Ukwenza i-Child's Pose, landela lezi zinyathelo:

1. Ngezandla namadolo akho emhlabathini, cwila emuva okhalweni lwakho ukuze uwaphumule ezithendeni zakho.
2. Hinge okhalweni lwakho njengoba ugoqa phambili, uhamba izandla zakho ziphambi kwakho.
3. Phumuza isisu sakho emathangeni akho.
4. Yelula izingalo zakho phambi noma eceleni komzimba wakho izintende zakho zibheke phezulu.
5. Gxila ekuphefumuleni ngokujulile nangokuphumuza noma yiziphi izindawo zempikiswano noma ukuqina.
6. Bamba le pose imizuzu engafika ku-1.

Ungakwenza lokhu ukuma kaningana ngesikhathi somkhuba wakho wokunweba. Zizwe ukhululekile ukukwenza phakathi nendawo ngayinye.

Ukulungiswa

Uma uzizwa sengathi udinga ukwesekwa okwengeziwe, ungabeka ithawula eligoqiwe ngaphezulu noma ngaphansi kwamathanga akho.

Uma kunethezeke kakhudlwana, nweba amadolo akho bese uphumuza isiphongo sakho kumcamelo.

2. Ukweqa ngamadolo nesifuba

Lokhu kunwebeka kuxegisa okhalweni, amathanga, nama-glutes ngenkathi kukhuthazwa ukuphumula okuphelele.

Ukwenza ukwelula ukuya emadolweni, landela lezi zinyathelo:

1. Lala ngomhlane uguqe ngamadolo womabili izinyawo zakho ziphansi phansi.
2. Gcina idolo lakho langakwesobunxele ligobile noma ulelule liqonde phansi.
3. Dweba idolo lakho langakwesokudla esifubeni, ugoqe izandla zakho ngemuva kwethanga lakho noma ngaphezulu kwethambo lakho.
4. Lula umgogodla wakho uze ufinyelele emathanjeni akho futhi ugweme ukuphakamisa izinkalo zakho.
5. Phefumulela phezulu, ukhulule noma yikuphi ukungezwani.
6. Bamba le pose imizuzu engu-1 ukuya kwemi-3.
7. Phinda ngomunye umlenze.

Ukulungiswa

Beka isiguqo ngaphansi kwekhanda lakho ukuthola okokufaka okwengeziwe. Ungasebenzisa futhi ukugoqa ithawula emlenzeni wakho uma kunzima ukuthi izingalo zakho zifinyelele.

Ukuze ujulise ukunwebeka, faka isilevu sakho esifubeni bese uphakamisa ikhanda lakho libheke edolweni.

3. Ukwelulwa kwePiriformis

Lokhu kunwebeka kusebenza imisipha yakho ye-piriformis, etholakala ngokujulile ezinqeni zakho. Ukwelula lo msipha kudambisa izinhlungu nokuqina ezinqeni nasemhlane.

Ukwenza i-piriformis elula, landela lezi zinyathelo:

1. Lala ngomhlane uguqe ngamadolo womabili izinyawo zakho ziphansi phansi.
2. Beka iqakala lakho langakwesokudla phansi kwethanga lakho lesobunxele.
3. Ngemuva kwalokho, beka izandla zakho ngemuva kwethanga lakho lesobunxele bese ukhuphukela esifubeni sakho uze uzizwe uzelula.
4. Bamba lesi sikhundla imizuzu engu-1 kuya kwemi-3.
5. Bese wenza uhlangothi oluhlukile.

Ukulungiswa

Ukwenza ukwelula kube mnandi, gcina unyawo lwakho lwaphansi lutshalwe phansi. Phumuza ikhanda lakho kumqamelo ukuze uthole ukusekelwa.

4. Wahlala twist umgogodla

Le twist yakudala isebenza okhalweni lwakho, i-glutes, nangemuva. Kwandisa ukuhamba emgogodleni wakho futhi kunwebe isisu sakho, amahlombe nentamo. Ingcindezi yalokhu kwelula ivuselela nezitho zakho zangaphakathi.

Ukwenza i-twist yomgogodla ehleli, landela lezi zinyathelo:

1. Hlala onqenqemeni lomcamelo izinyawo zakho zombili zolulwe ngaphambili.
2. Gobisa idolo lakho langakwesokudla bese ubeka unyawo lwakho ngaphandle kwethanga lakho lesobunxele.
3. Goba umlenze wakho wesobunxele, ubeke unyawo lwakho eduze kwethanga lakho langakwesokudla.
4. Phakamisa izingalo zakho ngezandla zakho zibhekane.
5. Ukuqala phansi komgogodla wakho, jikela ngakwesokudla.
6. Beka isandla sakho sokudla ngemuva kwakho ukwesekwa.
7. Beka ingalo yakho yesobunxele ezungeze umlenze wangakwesokudla kube sengathi uyayigona, noma ulethe ingalo yakho engaphezulu ngaphandle kwethanga lakho.
8. Bamba le pose imizuzu engafika ku-1.
9. Phinda ngakolunye uhlangothi.

Ukulungiswa

Ukuze wenze lokhu kube mnandi kakhudlwana, gcina umlenze wakho waphansi uqonde.

Ukuze welule ngokwengeziwe, engeza ngokushintshana kwentamo phakathi nalesi pose ngokuhogela ukubheka phambili nokukhipha umoya ukuze ubuyisele emuva amehlo akho emuva. Yenza u-5 kuye ku-10 ohlangothini ngalunye.

5. Ukutsheka kwe-pelvic

I-pelvic tilts yakha amandla emisipheni yakho yesisu, esiza ukuqeda izinhlungu nokuqina emhlane wakho ophansi. Futhi zinomphumela ozuzisayo kuma-glutes nasezintanjeni zakho.

Ukwenza ukuthambeka kwe-pevlic, landela lezi zinyathelo:

1. Lala ngomhlane ngamadolo womabili agobile nezinyawo ziyisicaba phansi.
2. Hlanganisa imisipha yakho yesisu njengoba ubeka umhlane wakho phansi.
3. Phefumula ngokujwayelekile, ubambe lesi sikhundla kuze kube imizuzwana engu-10.
4. Dedela bese uphefumula kancane ukuze uphumule.
5. Yenza amasethi ayi-1 kuye kwayi-3 okuphindaphindwayo okungu-3 kuye ku-5.

6. Ukwelulwa kwekati-inkomo

Ukwelulwa kwekati-inkomo kuyindlela enhle yokuvusa umgogodla wakho ngenkathi futhi welula amahlombe, intamo, nesifuba sakho.

Ukwenza ukwelula inkomo yekati, landela lezi zinyathelo:

1. Woza kuzo zozine endaweni yetafula (izandla namadolo phansi).
2. Cindezela ezandleni nasezinyaweni zakho njengoba uphefumulela phezulu ukuze ubheke phezulu, uvumele isisu sakho sigcwale umoya.
3. Exhale, faka isilevu sakho esifubeni bese ugoqa umgogodla wakho ophahleni.
4. Qhubeka nephethini yokuhamba, uhamba nomoya ngamunye.
5. Yenza lokhu imizuzu engu-1 kuya kwemibili.

Ukulungiswa

Uma unenkinga yesihlakala, beka izandla zakho phambili kancane esikhundleni sokuqondisa ngqo emahlombe akho. Uma unanoma ikuphi ukukhathazeka ngamadolo, beka umcamelo ngaphansi kwazo ukuze unamatheliswe futhi uxhaswe.

Ngokuthola okujulile, vele uhlale endaweni ngayinye imizuzwana emi-5 kuya kwengama-20 ngesikhathi sokuhamba nomoya ngamunye.

7. Ukwelulwa kweSphinx

Ukwelulwa kwe-sphinx kungu-backbend omnene okuvumela ukuthi nisebenze futhi nikhululeke. Le backbend yengane yelula futhi iqinise umgogodla wakho, izinqe, nesifuba.

Ukwenza i-sphinx elula, landela lezi zinyathelo:

1. Lala ngesisu ngendololwane ngaphansi kwamahlombe nezandla zeluliwe ngaphambili, izintende zibheke phansi.
2. Hlela izinyawo zakho kancane. Kulungile ukuthi izinzwane zakho ezinkulu zithinte.
3. Ngenisa ngobumnene iqolo, izinqe, namathanga akho aphansi njengoba uphakamisa ikhanda nesifuba.
4. Hlala uqinile emhlane wakho ongezansi nasesiswini, uphefumulela phezulu.
5. Cindezela okhalo lwakho phansi.
6. Bheka ngqo phambili noma uvale amehlo akho ngobumnene.
7. Bamba le pose imizuzu engu-1 ukuya kwemi-3.

Okubalulekile

Usebenzisa iqolo lakho langaphansi ukwenza izinto eziningi, kusuka ekuhambeni nasekugijimeni ukuya ekuvukeni nje embhedeni ekuseni. Yigcine isebenza kahle ngokuzinweba njalo ukukhulula ukungezwani nokwakha amandla.

I-3 Yoga Isondela Ekwakheni Amandla