I-Yoga Yokukhathazeka: Izindlela eziyi-11 Zokuzama

-Delile

• 1. Iqhawe ukuma
• 2. Ukuma kwesihlahla
• 3. Unxantathu
• 4. Ukuma Phambili Bend
• 5. Ukuma kwezinhlanzi
• 6. I-pose yePuppy enwetshiwe
• 7. Isimo sengane
• 8. I-Head-to-Snee Forward Bend
• 9. Bahlezi Phambili Bend
• 10. Imilenze-Up-the-Wall ukuma
• 11. I-Reclining Bound Angle pose
• Ingabe kuyasebenza ngempela?
• Okubalulekile

Kungani kuzuzisa

Abantu abaningi baphendukela kwi-yoga lapho imizwa yokukhathazeka iqala ukungena noma ngezikhathi zokucindezeleka. Ungathola ukuthi ukugxila ekuphefumuleni kwakho nasemandleni akho okuba khona endaweni ngayinye kungasiza ukuxoxa ngokuthula okungekuhle futhi kukhulise imizwa yakho yonke.

Konke kumayelana nokuhlangana nawe lapho ukhona. Ukuzijwayeza ukuma okukodwa noma okubili imizuzu embalwa ngosuku kungaba nomthelela omkhulu, uma uvulekele umkhuba.

Ukuze uthole okuhle kakhulu kuseshini yakho, qaphela imizwa ehambisa umzimba wakho wonke njengoba ungena endaweni ngayinye. Vumela uzizwe futhi uzwe noma imiphi imizwa evelayo.

Uma uzwa ukuthi imicabango yakho iqala ukusabalala, ngobumnene buyisela ingqondo yakho kumata uqhubeke nokwenza kwakho.

Funda ukuze ufunde ukuthi ungazenza kanjani ezinye zezimo esizithandayo zokukhathazeka.

1. Iqhawe ukuma

Umzimba osebenzayo. Umqondo Wokudala.

Lesi simo sokuhlala singakusiza ukuthi uthole isikhungo sakho. Ukugxila ekuphefumuleni kwakho kungakusiza ukuthi uthole ukukhululeka ekuthuleni kwale pose.

Imisipha yasebenza:

• i-erector spinae
• ama-quadriceps
• imisipha yamadolo
• imisipha yamaqakala

Ukwenza lokhu:

1. Ngena endaweni yokuguqa. Amadolo akho kufanele abe ndawonye, ​​nezinyawo zakho kufanele zibe banzi kancane kunezinqe zakho.
2. Gcina iziqongo zezinyawo zakho zilala phansi.
3. Uma lokhu kungaphatheki kahle, beka isiguqo noma ibhlokhi ngaphansi kwezinqe, amathanga noma amathole akho.
4. Beka izandla zakho emathangeni akho.
5. Hlala uqonde ukuvula isifuba sakho futhi wandise umgogodla wakho.
6. Bamba le pose imizuzu engafinyelela kwemihlanu.

2. Ukuma kwesihlahla

Umzimba osebenzayo. Umqondo Wokudala.

Lokhu ukuma okudala kungakusiza ukuthi ugxile ngaphakathi, uthule imicabango yokujaha.

Imisipha yasebenza:

• izisu
• psoas
• ama-quadriceps
• tibialis ngaphambili

Ukwenza lokhu:

1. Ukusuka ekumeni, thwala isisindo sakho ngonyawo lwakho lokunene bese uphakamisa kancane unyawo lwakho lokunene phansi.
2. Kancane ujike okuwukuphela konyawo lwakho lwangakwesokunxele uye ngaphakathi komlenze wakho wesobunxele.
3. Yibeke ngaphandle kweqakala lakho lesokunxele, ithole noma ithanga.
4. Gwema ukucindezela unyawo lwakho emadolweni.
5. Letha izandla zakho kunoma isiphi isikhundla esinethezekile. Lokhu kungaba sendaweni yomkhuleko phambi kwenhliziyo yakho noma kulenga eceleni kwezinhlangothi zakho.
6. Bamba le pose imizuzu engaba ngu-2.
7. Phinda ngakolunye uhlangothi.

3. Unxantathu

Umzimba osebenzayo. Umqondo Wokudala.

Le pose enamandla ingasiza ekunciphiseni ukungezwani entanyeni nasemhlane.

Imisipha yasebenza:

• latissimus dorsi
• i-oblique yangaphakathi
• i-gluteus maximus ne-medius
• imisipha
• ama-quadriceps

Ukwenza lokhu:

1. Ngena endaweni yokuma izinyawo zakho zibanzi kunezinqe zakho.
2. Bhekana nezinzwani zakho zangakwesokunxele phambili nezinzwani zakho zangakwesokudla engela elincane.
3. Phakamisa izingalo zakho ukwelula kusuka emahlombe akho. Izintende zezandla zakho kufanele zibheke phansi.
4. Nweba isibilini sakho phambili njengoba ufinyelela phambili ngesandla sakho sobunxele.
5. Hlanganisa ilunga lakho le-hip ukuze ubuyise i-hip yakho yangakwesokudla. Thatha isandla sakho sobunxele emlenzeni wakho, phansi, noma ebhlokini.
6. Nweba ingalo yakho yangakwesokudla phezulu ophahleni.
7. Bheka kunoma iyiphi indawo enethezekile.
8. Bamba le pose imizuzu engafika ku-1.
9. Bese wenza uhlangothi oluhlukile.

4. Ukuma Phambili Bend

Umzimba osebenzayo. Umqondo Wokudala.

Lokhu ukuma kokuma kungasiza ukukhulula ingqondo yakho ngenkathi kukhulula ukungezwani emzimbeni wakho.

Imisipha yasebenza:

• imisipha yomgogodla
• piriformis
• imisipha
• i-gastrocnemius
• i-gracilis

Ukwenza lokhu:

1. Yima ngezinyawo zakho zihlukaniswe ububanzi benyonga nezandla zakho okhalweni.
2. Exhale njengoba ukhonkotha okhalweni ukuze ugoqe phambili, ugcine ukugoba okuncane emadolweni akho.
3. Beka izandla zakho phansi noma uziphumulele ebhlokweni.
4. Faka isilevu sakho esifubeni.
5. Khipha ukungezwani emhlane wakho ophansi nasezinqeni. Ikhanda nentamo yakho kufanele zilenge phansi zibheke phansi.
6. Bamba le pose kuze kube umzuzu owodwa.

5. Ukuma kwezinhlanzi

Umzimba osebenzayo. Umqondo Wokudala.

Le backbend ingasiza ekunciphiseni ukuqina esifubeni nasemhlane.

Imisipha yasebenza:

• ama-intercostals
• i-hip flexors
• trapezius
• izisu

Ukwenza lokhu:

1. Hlala uvule imilenze yakho phambi kwakho.
2. Beka izandla zakho ngaphansi kwezinqe izintende zibheke phansi.
3. Cindezela izindololwane zakho ndawonye bese unweba isifuba sakho.
4. Bese uncika emuva ezingalweni zakho nasezindololwaneni, ucindezele ezingalweni zakho ukuze uhlale uphakeme esifubeni sakho.
5. Uma kunethezekile, ungavumela ikhanda lakho lilenge emuva phansi noma ulibeke ebhlokini noma emshinini.
6. Bamba le pose kuze kube umzuzu owodwa.

6. I-pose yePuppy enwetshiwe

Umzimba osebenzayo. Umqondo Wokudala.

Lokhu kuvulwa kwenhliziyo kunwebeka futhi kwandise umgogodla ukukhulula ukungezwani.

Imisipha yasebenza:

• deltoids
• trapezius
• i-erector spinae
• ama-triceps

Ukwenza lokhu:

1. Ngena endaweni yetafula letafula.
2. Yelula izandla zakho phambili ngamasentimitha ambalwa bese ucwilisa izinqe zakho phansi izithende zakho.
3. Cindezela ezandleni zakho bese uhlanganyela nemisipha yezingalo zakho, ugcine izindololwane zakho ziphakanyisiwe.
4. Buthule kahle isiphongo sakho phansi.
5. Vumela isifuba sakho ukuthi sivuleke futhi sithambe phakathi nalesi simo.
6. Bamba le pose imizuzu engaba mibili.

7. Isimo sengane

Umzimba osebenzayo. Umqondo Wokudala.

Lokhu ukuma okuphumuzayo kungasiza ekunciphiseni ukucindezeleka nokukhathala.

Imisipha yasebenza:

• gluteus maximus
• imisipha ye-rotator
• imisipha
• izixhumi zomgogodla

Ukwenza lokhu:

1. Kusuka lapho uguqa khona, buyela emuva ezithendeni zakho.
2. Goqa phambili, uhamba izandla zakho ziphambi kwakho.
3. Vumela i-torso yakho ukuthi iwele kanzima emathangeni akho, bese uphumule ibunzi lakho phansi.
4. Gcina izingalo zakho zelulwa ziye phambili noma uziphumulele eceleni komzimba wakho.
5. Bamba le pose imizuzu engafinyelela kwemihlanu.

8. I-Head-to-Snee Forward Bend

Umzimba osebenzayo. Umqondo Wokudala.

Le pose ingasiza ekunciphiseni uhlelo lwakho lwezinzwa.

Imisipha yasebenza:

• ukububula
• imisipha
• izixhumi zomgogodla
• i-gastrocnemius

Ukwenza lokhu:

1. Hlala onqenqemeni lomqamelo noma ingubo esigoqiwe welulelwe umlenze wangakwesobunxele.
2. Cindezela ematheni onyawo lwakho lokudla ethangeni lakho lesobunxele.
3. Ungabeka isiguqo noma uvimbe ngaphansi kwamadolo ukuze uthole ukusekelwa.
4. Faka umoya njengoba welula izingalo zakho ngaphezulu.
5. Khipha umoya njengoba ubambelela okhalweni, wandise umgogodla wakho ukuze ugoqele phambili.
6. Phumula izandla zakho noma yikuphi emzimbeni wakho noma phansi.
7. Bamba le pose imizuzu engafinyelela kwemihlanu.
8. Bese uphinda ngakolunye uhlangothi.

9. Bahlezi Phambili Bend

Umzimba osebenzayo. Umqondo Wokudala.

Le pose kucatshangwa ukuthi yehlisa ingqondo ngenkathi ikhulula ukukhathazeka. Uma uzwa sengathi imicabango yakho isakazeke kulo lonke uhlelo lwakho, thatha lesi sikhathi ungene ngaphakathi bese ubuyela enhlosweni yakho.

Imisipha yasebenza:

• imisipha okhalo
• i-erector spinae
• gluteus maximus
• i-gastrocnemius

Ukwenza lokhu:

1. Hlala onqenqemeni lwengubo egoqiwe noma isiguqo ngemilenze yakho iqonde ngqo phambi kwakho.
2. Ungase ugcine ukugoba okuncane emadolweni akho.
3. Adonse umoya ukuze aphakamise izingalo.
4. Hinge kancane okhalweni lwakho ukuze welule phambili, uphumule izandla zakho noma yikuphi emzimbeni wakho noma phansi.
5. Hlala kule pose imizuzu engafika kwemihlanu.

10. Imilenze-Up-the-Wall ukuma

Umzimba osebenzayo. Umqondo Wokudala.

Le pose yokubuyisela esimweni ivumela ukuphumula okuphelele kwengqondo nomzimba wakho.

Imisipha yasebenza:

• imisipha
• imisipha okhalo
• emuva emuva
• isifuba sangaphambili
• emuva kwentamo

Ukwenza lokhu:

1. Hlala ngohlangothi lwakho lokunene ubhekise odongeni.
2. Bese ulele emuva njengoba ujikisa imilenze yakho phezulu odongeni.
3. Izinqa zakho kufanele zisondele odongeni njengoba zikulungele. Lokhu kungaba ngqo odongeni noma ngamasentimitha ambalwa ukusuka lapho.
4. Khululeka uthambe emhlane, esifubeni nasentanyeni. Vumela umzimba wakho uncibilike phansi.
5. Bamba le pose imizuzu engafika kwengu-10.

11. I-Reclining Bound Angle pose

Umzimba osebenzayo. Umqondo Wokudala.

Lokhu ukuma okuphumuzayo kungakusiza ukuthi uyeke ukukhathazeka ngenkathi kukhuthaza umuzwa wokuzola. Ungayenza ivule inhliziyo ngokwengeziwe ngokubeka ibhlokhi noma isiguqo ngaphansi komhlane wakho.

Imisipha yasebenza:

• abenzi
• imisipha yokububula
• imisipha okhalo
• psoas

Ukwenza lokhu:

1. Lala ngomhlane bese uletha ndawonye amathe ezinyawo zakho.
2. Beka amakhushini ngaphansi kwamadolo akho noma okhalweni ukuze uthole ukusekelwa.
3. Beka isandla esisodwa esiswini sakho nesandla esisodwa enhliziyweni yakho, ugxile ekuphefumuleni kwakho.
4. Hlala kule pose imizuzu engafika kwengu-10.

Ingabe kuyasebenza ngempela?

Umzimba osebenzayo. Umqondo Wokudala.

Lapho abacwaningi beqhathanisa imiphumela, bathole ukuthi i-yoga inciphise kakhulu imizwa yokucindezeleka, ukukhathazeka nokudangala.

Esinye isifundo esincane esivela ku-2017 sathola ukuthi noma iseshini eyodwa ye-hatha yoga yayisebenza ekwehliseni ukucindezeleka okuvela ekucindezelekeni okukhulu kwengqondo. Ukucindezela kwengqondo kungumsebenzi noma umcimbi oshukumisela impendulo ngokushesha, njengokulwa noma ukulwa kwendiza.

Kulolu cwaningo, ukucindezela kwakuwumsebenzi wezibalo. Ngemuva kokuphothula iseshini ye-yoga efundiswe ngevidiyo, ababambiqhaza babhekana nokwehla kwengcindezi yegazi futhi babika amazinga okwenyuka kokuzethemba.

Ngenkathi lolu cwaningo luthembisa, kudingeka izifundo ezinkulu, ezijulile ukuze sandise kulokhu okutholakele.

Okubalulekile

Yize ucwaningo lwamuva lusekela ukuzijwayeza kwe-yoga njengendlela yokuqeda ukukhathazeka, kungahle kungalungeli wonke umuntu.

Kufanele uhlale ukhuluma nodokotela wakho ngaphambi kokuqala uhlelo olusha lwe-yoga noma lokuvivinya umzimba. Bangakusiza ukuthi ubone noma yiziphi izingozi ezingaba khona futhi bancome ukulungiswa okufanelekile.

Khumbula ukuthi ukuzijwayeza i-yoga kwesinye isikhathi kungaletha imizwa nemizwa engakhululekile ebusweni. Qiniseka ukuthi uzijwayeza isikhala esizwakala sikhululekile futhi siphephile. Lokhu kungasho ukwenza i-yoga ekhaya noma ukujoyina ikilasi elenzelwe ngokukhethekile ukukhululeka kwengcindezi noma ukuphulukiswa ngokomzwelo.

Uma unomuzwa wokuthi ukwenza i-yoga kubangela ukukhathazeka kwakho esikhundleni sokukunciphisa, yeka lo mkhuba.