I-Yoga Yokukhulelwa Yelulela Emuva, Ezinqeni, nasemilenzeni

-Delile

• Ukubuka konke
• Ukukhulelwa kwelula i-sciatica nobuhlungu emuva
• Ikati-Inkomo
• Ngihleli nokwelulwa kwe-piriformis (kushintshwe uHalf Pigeon)
• Iposi Lengane
• Isinqe sokukhulelwa sisuka
• Ibhuloho
• Yiyise ezingeni elilandelayo
• Ukubopha i-Angle Pose
• Lunge
• Ukukhulelwa kuyelula imilenze
• Dlulisa iFold
• Ukuthatha

Ukubuka konke

Kwabesifazane abakhulelwe, ukuzelula kunganikeza izinzuzo eziningi. Kungakusiza ukuthi uhlale uphilile, ukhululekile, futhi ukukulungiselela umsebenzi. Okubaluleke nakakhulu, kungasiza ekunciphiseni ezinye izinhlungu ongase uhlangane nazo.

Kepha kunezinto okufanele uzigcine engqondweni ngaphambi kokuthi uqale. I-Relaxin yi-hormone ekhona emzimbeni. Ngesikhathi sokukhulelwa, amazinga e-relaxin ayanda. Isiza umzimba ukuthi uphumule umlomo wesibeletho nemisipha ngesikhathi sokubeletha.

I-Relaxin ibuye igcobe futhi ikhulule amalunga nemisipha ye-pelvis, engakuvumela ukuthi weqeze kakhulu emisebenzini efana ne-yoga. Ngalesi sizathu, ukuzelula ngokwedlulele kungaba yingozi, ngoba kungadala ukulimala.

Ukugwema noma yiziphi izinkinga ezingaba khona, zama ukungangeni ekujuleni kwezimo kunokuba ubungakwenza ngaphambi kokukhulelwa. Uma usaqala, "ngobumnene nangokuhamba kancane" kufanele kube yimantra yakho.

Qiniseka ukuthi uthola imvume kadokotela wakho ngaphambi kokuzijwayeza ukubeletha i-yoga. Izinkinga ezithile zokukhulelwa zingenza ukuzivocavoca kuyingozi.

Zama lezi zimo zesikhathi sokuphumula esisiza ukuphatha ama-aches nezinhlungu ongazizwa ngesikhathi sokukhulelwa kwakho.

Ukukhulelwa kwelula i-sciatica nobuhlungu emuva

Ikati-Inkomo

Lokhu kunwebeka kuzosiza ngokuqinisa ngobumnene iqolo lakho elingezansi, kwehlise isinqe nobuhlungu beqolo, nokusiza ngobuhlungu bomjikelezo oyindilinga.

Kungakhuphula futhi ukuhamba komgogodla. Ukwandisa ukusakazwa ketshezi lomgogodla wakho kusiza ukukugcoba usuku lonke. Lokhu kungasiza ukuvimbela ubuhlungu obusha futhi kunciphise okukhona.

Izinsiza kusebenza ziyadingeka: uhlaka lwe-yoga

Imisipha yasebenza: umgogodla, ingalo, isisu, nomhlane

1. Qala kuzo zonke ezine. Gcina iziqongo zezinyawo zakho ziyisicaba kumata, amahlombe ngqo phezu kwezihlakala zakho, kanye nezinqulu ngqo phezu kwamadolo akho.
2. Njengoba uhogela, yehlisa isisu sakho, uvumele i-arch yakho yangemuva, kepha gcina amahlombe akho egoqeka emuva naphansi ngenkathi ubheke phambili futhi phezulu phezulu. INkomo lena.
3. Njengoba ukhipha umoya, cindezela ezandleni zakho bese uzungeza iqolo lakho elingaphezulu, ngenkathi ubheke ngasesiswini sakho.Ikati leli.
4. Qhubeka nokuhambisa i-arch yakho kuma-inhales akho nxazonke kuma-exhales akho.
5. Phinda okungenani amahlandla ama-5.

Ngihleli nokwelulwa kwe-piriformis (kushintshwe uHalf Pigeon)

Lokhu kunwebeka kuyasiza kulabo abanezinhlungu ezisezingeni eliphansi noma le-sciatic.

Imisipha ye-piriformis iyisicubu esincane esijule kakhulu kuma-glutes angaphala ngesikhathi sokukhulelwa. Lokhu kungadala ubuhlungu bokubuyela emuva nasemlenzeni ngenxa yobuhlobo obuseduze ne-sciatic nerve. Ukwelula ngobumnene kwalesi sihlunu kungasiza ukwehlisa ukuqina nobuhlungu.

Izinsiza kusebenza ziyadingeka: isihlalo

Imisipha yasebenza: umgogodla, i-piriformis, i-glutes

1. Hlala esihlalweni izinyawo zakho ziyisicaba phansi.
2. Dlula unyawo ngalunye kwedolo ngesimo senombolo “4.”
3. Njengoba ukhipha umoya, kancane uncike phambili ugcine ifulethi emuva uze uzwe weluleke emuva nasemhlane wezinqa. Cabanga ngokunweba umgogodla wakho kunokuba ugoqe amahlombe akho ungene ethangeni lakho.
4. Bamba isikhundla imizuzwana engama-30.
5. Phinda ngakolunye uhlangothi.

Iposi Lengane

Le ndawo yokuphumula ilungele ukwelula ngobunono lezo zinqa eziqaqambayo, ukhalo namathanga. Uzokwelula nomgogodla, ikakhulukazi emuva ongezansi.

Imisipha yasebenza: i-gluteus maximus, ama-rotator, ama-hamstrings, kanye ne-extensors yomgogodla

1. Qala kuzo zonke izinyawo ezine kumata, ngamadolo akho ngqo ngaphansi kwezinqe zakho.
2. Gcina izinzwane zakho ezinkulu zithinta. Lokhu kuzonikeza igumbi lakho lesisu ukuthi lishelele phakathi kwamadolo akho futhi ugweme ukubeka ubunzima okhalweni lwakho. Ungazikhulisa futhi izinzwane zakho uma ukuzithinta kukufaka ingcindezi emadolweni akho noma kunganikeli indawo eyanele yesisu sakho.
3. Faka futhi uzwe umgogodla wakho ukhula isikhathi eside.
4. Njengoba ukhipha umoya, thatha isinqe sakho esithendeni bese wehlisa amakhanda akho ngasethethini ngenkathi ubamba isilevu sakho esifubeni.
5. Phumula lapha, nebunzi lakho liphansi. Ungaphinda ugoqe ingubo noma usebenzise i-yoga block bese uvumela ikhanda lakho lihlale kulo uma umhlabathi ukude. Gcina izingalo zakho zeluliwe.
6. Bamba lokhu okungenani okungenani okungu-5, ngisho nokuphefumula.

Isinqe sokukhulelwa sisuka

Ibhuloho

Ibhuloho inikeza ukunwetshwa okuthe xaxa kwe-hip flexors yakho. Kungasiza futhi ukuqinisa iqolo lakho eliphansi, izisu, nama-glutes. Kuzosiza ukukhulula izinhlungu zenyonga nokwehlisa iqolo.

Qaphela: Ibhuloho libhekwa ngokusemthethweni njenge-backbend kwi-yoga. Uzofuna ukugwema ama-backbend "amakhulu" ngesikhathi sokukhulelwa, kepha lokhu kunweba okungatheni kungasiza ngobuhlungu nobuhlungu futhi kulethe ukuqwashisa kwezitho zangasese. Lokhu kungakusiza ngesikhathi sokubeletha.

Izinsiza kusebenza ziyadingeka: ibhulokhi le-yoga (ngokuzithandela) lezimo zokubuyiselwa noma eziyinselele kakhulu

Imisipha yasebenza: i-gluteus maximus, imisipha, i-quadriceps, i-rectus abdominis, i-hip flexors

1. Lala phansi ngomhlane uguqe ngamadolo izinyawo zakho zibheke phansi. Kufanele zihlukaniswe cishe ibanga le-hip ububanzi, kepha zingabekwa ngaphezulu uma zikhululekile. Gcina izingalo zakho ziqonde eceleni komzimba wakho futhi uma kungenzeka, imilenze yakho igobe ngokwanele ukuthi iminwe yakho ingadla imihlane yezithende zakho.
2. Njengoba uhogela, gobisa isinqe sakho kuze kube yilapho iqolo lakho elingezansi licindezela phansi ngobumnene, bese uphakamisa izinkalo zakho ngobumnene uphinde ubuye phansi, ucindezele ngokulinganayo ezinyaweni zakho, ugcine umgogodla ongathathi hlangothi.
3. Bamba izibalo ezimbalwa.
4. Njengoba ukhipha umoya, gingqa umgogodla wakho ubuyele emhlabathini, i-vertebra eyodwa ngasikhathi.
5. Njengoba uphumule ulungiselela ilifti elandelayo, qiniseka ukuthi umgogodla wakho awuthathi hlangothi. Umhlane wakho ongezansi kufanele usuke kancane emhlabathini, uhloniphe ijika lemvelo lomgogodla wakho we-lumbar.
6. Phinda izikhathi eziyishumi.

Yiyise ezingeni elilandelayo

Ukuze uthathe lokhu kunweba kwe-hip uye ezingeni elilandelayo, uzofuna ukuba ne-yoga block Ukugunda. Uzobe uphumula iqolo lakho eliphansi ebhlokini. Lokhu kuzonikeza i-hip flexors yakho ithuba lokuvula okuningi.

1. Qala ngokulandela izinyathelo 1 no-2 ku-Bridge pose ngenhla.
2. Lapho uthola okhalweni lwakho ngaphezu kwezinga lesifuba, slayida ibhulokhi ye-yoga ngaphansi kwe-sacrum yakho. Ibhulokhi ingaba kunoma yiliphi izinga / ukuphakama. Into esemqoka ukuthi udinga ukuzizwa uzinzile ngokwanele ukuze uphumule isisindo sakho se-pelvis kuso.
3. Uma ngabe unezinqulu eziguquguqukayo ngaphambi kokukhulelwa, ungaphakamisa unyawo olulodwa, ukhombe izinzwane zakho, bese uzifaka emuva phansi. Ingaphezulu yonyawo lwakho manje selizobhekiswa phansi.
4. Uma usendaweni, phumula ngokuphelele futhi uthathe ukuphefumula oku-5 okuhamba kancane, okujulile.
5. Khipha izinzwane zakho kancane bese ushintsha izinyawo. Phinda ngakolunye uhlangothi.

Ukubopha i-Angle Pose

Lokhu kuhlaliswa okuhleliwe kungukuvula isinqe. Iphinde izinze futhi isize ukuletha ukuqwashisa okhalweni lwakho. Uzokwelula amathanga akho angaphakathi, emuva, nentamo.

Yizame njengendawo esekelwayo ene-yoga noma ibhola lokuzalwa ongancika kulo.

Imisipha yasebenza: amathanga angaphakathi, okhalweni, nasemhlane

1. Hlala embhedeni wakho bese ugoba amadolo akho, uletha amathe ezinyawo zakho ndawonye phambi kwakho.
2. Bamba izinzwane zakho bese udweba izinyawo zakho ngobumnene ziye okhalweni lwakho.
3. Faka futhi uhlale kahle emathanjeni akho ahleli, hhayi ithambo lakho lomsila. Awufuni ukuthi i-pelvis yakho ifakwe lapha.
4. Njengoba ukhipha umoya, cindezela amadolo akho emhlabathini. Ukugcina umgogodla wakho uqonde, ngobumnene qala ukugoba okhalweni, uthathe i-torso yakho ibheke phansi.
5. Uma ufika lapho ungahamba kahle khona, khipha noma yikuphi ukungezwani entanyeni yakho ngokuwisa isilevu sakho.
6. Hlala lapha u-3 kuya ku-5 uhamba kancane, ngisho nokuphefumula. Uma kunokwenzeka, thambekela phambili phambili ngomlomo ngamunye, kodwa qiniseka ukuthi awunwebeki ngokweqile.

Lunge

Lokhu kunwebeka kuyasiza kulabo abane-hip flexors eqinile, imisipha egijima ngaphambili kwesinqe sakho. Le misipha ivame ukuqina ngesikhathi sokukhulelwa ngenxa yezinguquko endaweni ye-pelvis.

Izinsiza kusebenza ziyadingeka: umcamelo noma i-yoga mat

Imisipha yasebenza: i-hip flexors, i-glutes, ingaphakathi

1. Qala ukuguqa phansi ngamadolo akho kumata we-yoga noma umcamelo ukuze uthole induduzo.
2. Hambisa unyawo lwakho phambili ukuze womabili idolo lakho langaphambili nesinqe ku-engela angama-90 degree.
3. Njengoba ukhipha, ncika kancane phambili, ufaka isisindo emlenzeni wakho wangaphambili. Isikwele ukhiphe okhalweni lwakho ngokushintshanisa isinqe sakho sangemuva uye phambili uze uzwe welula phansi ngaphambili kwengqanga nethanga.
4. Bamba odongeni noma esihlalweni ukuze ulinganise, uma kudingeka.
5. Bamba isikhundla imizuzwana engama-30.
6. Phinda ngakolunye uhlangothi.

Ukukhulelwa kuyelula imilenze

Dlulisa iFold

Izimbambo, imisipha emikhulu egudla emuva kwamathanga akho, ivame ukuqina ngesikhathi sokukhulelwa. Imisipha eqinile ingaholela ezinhlungwini eziphansi zasemhlane, ebuhlungu emlenzeni, nasemaphethini wokuhamba amabi.

Izinsiza kusebenza ziyadingeka: akekho

Imisipha yasebenza: imisipha, iqolo eliphansi, amathole

1. Qala ukuma kumata izinyawo zakho zibanzi kancanyana kune-hip-wide apart, izinzwane zikhombe phambili.
2. Ncika phambili ngomhlane oyisicaba bese wehlisa kancane izandla zakho phansi.
3. Qhubeka uze uzwe welula phansi ngemuva kwemilenze yakho. Ungasiphumuza isandla sakho ukuze uthole ukwesekwa noma yikuphi lapho kunethezekile, kepha gwema ukuphumula izandla edolweni uqobo.
4. Bamba isikhundla imizuzwana engama-30.
5. Ukukhulisa ukwelula, hamba izandla zakho uye kolunye uhlangothi, bese uya kolunye uhlangothi uze uzizwe unweba kahle.
6. Phinda izikhathi ezintathu.

Ukuthatha

Ukukhulelwa yisikhathi lapho izinto eziningi ziguquka emzimbeni wakho, okungadala izinhlungu nezinhlungu. Ubuhlungu bemisipha noma obuhlangene ngesikhathi sokukhulelwa kungathinta amandla akho okwenza imisebenzi yansuku zonke kanye nokwehla kwekhwalithi yempilo yonke.

Ukubamba iqhaza ekuzivocavoca umzimba ngesikhathi sokukhulelwa, kanye nokufuna usizo lochwepheshe bezokunakekelwa kwezempilo njengabahlengikazi bomzimba nabahlengikazi, kungathuthukisa kakhulu ubuhlungu futhi kukuvumele ukuthi ujabulele ukukhulelwa ngokugcwele.

Zama ukwenza lokhu kunwebeka nsuku zonke ukunciphisa ezinye zezinhlungu ezivame kakhulu ezihambisana nokukhulelwa. Zingakhuphula ukuguquguquka kwakho futhi ziqinise umgogodla wakho kanye nezicubu zomgogodla wakho. Ukuzivocavoca nsuku zonke kungasiza nokulungiselela umzimba wakho umsebenzi ophumelelayo.

Ithiphu Yochwepheshe: Enye yezinzuzo ze-Child's Pose ukuthi ingakusiza ukuletha ukuqwashisa ekuphefumuleni emzimbeni wakho wangemuva njengoba uzizwa unweba. Ukugxila kulokhu njengoba uphumule endaweni kungakusiza ngesikhathi sokubeletha.

Ixhaswe yi-Baby Jove