Ama-Yoga Ahamba Phambili Ayishumi Okwenza Ubuhlungu Basemuva

-Delile

• 1. Ikati-Inkomo
• 2. Inja Ebheke Phansi
• 3. Unxantathu Oluliwe
• 4. I-Sphinx Pose
• 5. Cobra Pose
• 6. Inkinga Yesikhonyane
• 7. Ibhuloho Pose
• 8. Uhafu Wenkosi Yezinhlanzi
• 9. Amabili-amadolo Spinal Twist
• 10. Iposi Lomntwana
• Ingabe kuyasebenza ngempela?
• Okubalulekile
• Ukuvivinywa Kahle: I-Yoga Emnene

Kungani kuzuzisa

Uma ubhekene nobuhlungu beqolo, i-yoga ingaba yilokho udokotela akuyalile. I-Yoga iyindlela yokwelashwa kwengqondo evame ukunconywa ukwelapha hhayi kuphela izinhlungu zasemhlane kepha nengcindezi ehambisana nakho. Izimo ezifanele zingakhululeka futhi ziqinise umzimba wakho.

Ukuzijwayeza i-yoga ngisho nemizuzu embalwa ngosuku kungakusiza ukuthi wazi kakhulu ngomzimba wakho. Lokhu kuzokusiza uqaphele lapho ubambe khona ukungezwani nokuthi unokungalingani kuphi. Ungasebenzisa lokhu kuqwashisa ukuze uzilinganise futhi uqondanise.

Qhubeka ufunda ukuze ufunde kabanzi mayelana nokuthi lezi zimo zingasiza kanjani ekwelapheni ubuhlungu bokubuyela emuva.

1. Ikati-Inkomo

Le backbend emnene, efinyelelekayo yelula futhi ihlanganise umgogodla. Ukuzijwayeza le pose futhi kunweba isisu sakho, amahlombe, nentamo.

Imisipha yasebenza:

• i-erector spinae
• i-rectus abdominis
• ama-triceps
• serratus ngaphambili
• gluteus maximus

Ukwenza lokhu:

1. Ngena kuzo zonke izinyawo ezine.
2. Beka izihlakala zakho ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinqe zakho.
3. Linganisa isisindo sakho ngokulinganayo phakathi kwawo wonke amaphuzu amane.
4. Faka umoya njengoba ubheka phezulu bese uvumela isisu sakho ukuthi sehle siye ngasemaceleni.
5. Khipha umoya njengoba ufaka isilevu sakho esifubeni, udwebe inkaba yakho ngasemgogodleni wakho, bese ugoba umgogodla wakho ophahleni.
6. Gcina ukwazisa ngomzimba wakho njengoba wenza lokhu kuhamba.
7. Gxila ekuphawuleni nasekukhipheni ukungezwani emzimbeni wakho.
8. Qhubeka nokunyakaza koketshezi okungenani iminithi elilodwa.

2. Inja Ebheke Phansi

Le bend yendabuko eya phambili ingaphumula futhi ivuselele. Ukuzijwayeza le pose kungasiza ekunciphiseni ubuhlungu be-back and sciatica. Kuyasiza ukwenza ukungalingani emzimbeni futhi kuthuthukise amandla.

Imisipha yasebenza:

• imisipha
• deltoids
• gluteus maximus
• ama-triceps
• ama-quadriceps

Ukwenza lokhu:

1. Ngena kuzo zonke izinyawo ezine.
2. Beka izandla zakho ngokuqondanisa ngaphansi kwezihlakala zakho namadolo akho ngaphansi kwezinqe zakho.
3. Cindezela ezandleni zakho, faka izinzwane zakho ngaphansi, bese uphakamisa amadolo akho.
4. Letha amathambo akho ahlezi phezulu ophahleni.
5. Gcina ukugoba okuncane emadolweni akho futhi wandise umgogodla wakho nethambo lomsila.
6. Gcina izithende zakho kancane emhlabathini.
7. Cindezela ngokuqinile ezandleni zakho.
8. Sabalalisa isisindo sakho ngokulinganayo phakathi kwezinhlangothi zombili zomzimba wakho, unake ukuma kwezinqulu namahlombe akho.
9. Gcina ikhanda lakho lihambisana nezingalo zakho ezingenhla noma ngesilevu sakho sifakwe kancane.
10. Bamba le pose imizuzu engafika ku-1.

3. Unxantathu Oluliwe

Lokhu kuma okujwayelekile kungasiza ekunciphiseni ubuhlungu be-backache, i-sciatica, nentamo. Kwelula umgogodla, okhalweni, nokububula, futhi kuqinisa amahlombe, isifuba nemilenze. Kungasiza futhi ekunciphiseni ukucindezeleka nokukhathazeka.

Imisipha yasebenza:

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

Ukwenza lokhu:

1. Kusuka kokuma, hamba izinyawo zakho ziqhelelene ngamamitha amane.
2. Jika izinzwane zakho zesokudla ubheke phambili, bese izinzwane zakho zangakwesokunxele zibheke engeli.
3. Phakamisa izingalo zakho zifane phansi izintende zibheke phansi.
4. Gobisela phambili bese ufaka i-hinge yakho yangakwesokudla ukuze uze phambili ngengalo nomzimba wakho.
5. Letha isandla sakho emlenzeni wakho, ibhulokhi ye-yoga, noma phansi.
6. Nweba ingalo yakho yangakwesobunxele phezulu ophahleni.
7. Bheka phezulu, phambili, noma phansi.
8. Bamba le pose imizuzu engafika ku-1.
9. Phinda ngakolunye uhlangothi.

4. I-Sphinx Pose

Le backbend emnene iqinisa umgogodla nezinqe zakho. Ukwelula isifuba, amahlombe nesisu sakho. Kungasiza futhi ekunciphiseni ukucindezeleka.

Imisipha yasebenza:

• i-erector spinae
• imisipha ekhazimulayo
• i-pectoralis enkulu
• trapezius
• latissimus dorsi

Ukwenza lokhu:

1. Lala ngesisu uvule imilenze ngemuva.
2. Hlanganisa imisipha yomhlane wakho ongezansi, izinqa, namathanga.
3. Letha izindololwane zakho ngaphansi kwamahlombe ngezingalo zakho phansi nezintende zibheke phansi.
4. Kancane phakamisa isifuba sakho esingenhla nekhanda.
5. Phakamisa ngobumnene futhi uhlanganyele izisu zakho ezingezansi ukusekela umhlane wakho.
6. Qinisekisa ukuthi uphakamisa umgogodla wakho futhi uphume ngomqhele wekhanda lakho, esikhundleni sokuwela emhlane wakho ongezansi.
7. Gcina iso lakho liqonde phambili njengoba ukhululeka ngokuphelele kule pose, ngenkathi ngasikhathi sinye uhlala usebenza futhi ubandakanyekile.
8. Hlala kule pose imizuzu engafika kwemihlanu.

5. Cobra Pose

Le backbend emnene ilula isisu sakho, isifuba namahlombe akho.Ukuzijwayeza le pose kuqinisa umgogodla wakho futhi kungadambisa i-sciatica. Kungasiza futhi ekunciphiseni ukucindezeleka nokukhathala okungahamba nobuhlungu beqolo.

Imisipha yasebenza:

• imisipha
• gluteus maximus
• deltoids
• ama-triceps
• serratus ngaphambili

Ukwenza lokhu:

1. Lala ngesisu izandla zakho ziphansi kwamahlombe neminwe yakho ibheke phambili.
2. Dweba izingalo zakho uzibambe esifubeni sakho. Ungavumeli izindololwane zakho ziphume ziye eceleni.
3. Cindezela ezandleni zakho ukuze uphakamise kancane ikhanda, isifuba namahlombe.
4. Ungaphakamisa ingxenye, uhhafu, noma yonke indlela phezulu.
5. Gcina ukugoba okuncane ezindololwaneni zakho.
6. Ungavumela ikhanda lakho libuyele emuva ukujulisa ukuma.
7. Dedela emuva phansi kumata wakho ku-exhale.
8. Letha izingalo zakho eceleni kwakho bese uphumuza ikhanda lakho.
9. Kancane kancane hambisa izinkalo zakho ngapha nangapha ukuze ukhulule ukungezwani kusuka kumhlane wakho ophansi.

6. Inkinga Yesikhonyane

Le backbend emnene ingasiza ekudambiseni ubuhlungu obuphansi emuva nokukhathala. Iqinisa isifuba sangemuva, izingalo nemilenze.

Imisipha yasebenza:

• trapezius
• i-erector spinae
• gluteus maximus
• ama-triceps

Ukwenza lokhu:

1. Lala ngesisu izandla zakho zisondele esifubeni sakho nezandla zakho zibheke phezulu.
2. Thinta izinzwane zakho ezinkulu ndawonye bese ukhiphela izithende zakho eceleni.
3. Beka isiphongo sakho kancane phansi.
4. Phakamisa ikhanda lakho, isifuba, nezingalo kancane kancane, uhhafu, noma yonke indlela phezulu.
5. Ungaletha izandla zakho ndawonye bese ubeka iminwe yakho ngemuva kwakho.
6. Ukuze ujulise ukuma, phakamisa imilenze yakho.
7. Bheka phambili phambili noma phezulu phezulu njengoba ukhulisa emuva kwentamo yakho.
8. Hlala kulokhu ukuma kuze kube yiminithi elingu-1.
9. Phumula ngaphambi kokuphinda ukuma.

7. Ibhuloho Pose

Lokhu kubuyela emuva futhi kuguqukile okungashukumisa noma kubuyise. Inweba umgogodla futhi ingahle ikhulule iqolo nekhanda.

Imisipha yasebenza:

• i-rectus ne-transverse abdominis
• imisipha ye-gluteus
• i-erector spinae
• imisipha

Ukwenza lokhu:

1. Lala ngomhlane amadolo egobile nezithende zidonselwe emathanjeni akho ahleli.
2. Phumuza izingalo zakho eceleni komzimba wakho.
3. Cindezela izinyawo nezingalo zakho phansi njengoba uphakamisa umsila wakho phezulu.
4. Qhubeka nokuphakamisa kuze kube yilapho amathanga akho ehambelana phansi.
5. Shiya izingalo zakho njengoba zinjalo, ulethe izintende zezandla zakho ndawonye neminwe ehlanganisiwe ngaphansi kwezinqe zakho, noma ubeke izandla zakho ngaphansi kwezinqe zakho ukwesekwa.
6. Bamba le pose imizuzu engafika ku-1.
7. Khulula ngokugoqa umgogodla wakho ubuyele phansi phansi, i-vertebra nge-vertebra.
8. Beka amadolo akho ndawonye.
9. Khululeka bese uphefumulela phezulu kule ndawo.

8. Uhafu Wenkosi Yezinhlanzi

Le pose yokuhlanzeka inika amandla umgogodla wakho futhi isize ukukhulula iqolo. Yelula izinkalo zakho, amahlombe, nentamo. Lokhu ukuma kungasiza ekunciphiseni ukukhathala futhi kuvuselele izitho zakho zangaphakathi.

Imisipha yasebenza:

• ama-rhomboids
• serratus ngaphambili
• i-erector spinae
• i-pectoralis enkulu
• psoas

Ukwenza lokhu:

1. Ukusuka endaweni ohleli kuyo, dweba unyawo lwakho lokunene eduze komzimba wakho.
2. Letha unyawo lwakho lwesobunxele ngaphandle komlenze wakho.
3. Lula umgogodla wakho njengoba ujija umzimba wakho kwesobunxele.
4. Thatha isandla sakho sobunxele phansi ngemuva kwakho ukuze uthole ukwesekwa.
5. Hambisa ingalo yakho yangakwesokudla ingaphandle kwethanga lakho langakwesokunxele, noma bopha indololwane yakho edolweni lakho langakwesobunxele.
6. Zama ukugcina isikwele sakho sezinqe ukuze ujulise ukusonta emgogodleni wakho.
7. Jikisa amehlo akho ukuze ubheke noma yiliphi ihlombe.
8. Bamba le pose imizuzu engafika ku-1.
9. Phinda ngakolunye uhlangothi.

9. Amabili-amadolo Spinal Twist

Le twist yokubuyisa ikhuthaza ukunyakaza nokuhamba emgogodleni nasemuva. Yelula umgogodla, emuva namahlombe. Ukuzijayeza le pose kungasiza ekudambiseni ubuhlungu nokuqina emhlane nasezinqeni.

Imisipha yasebenza:

• i-erector spinae
• i-rectus abdominis
• trapezius
• i-pectoralis enkulu

Ukwenza lokhu:

1. Lala ngomhlane amadolo akho edonswe esifubeni sakho nezingalo zakho zeluliwe zaya eceleni.
2. Yehlisa imilenze yakho kancane ohlangothini lwesobunxele ngenkathi ugcina amadolo akho esondelene ngangokunokwenzeka.
3. Ungabeka umcamelo ngaphansi kwamadolo womabili noma phakathi kwamadolo akho.
4. Ungasebenzisa isandla sakho sobunxele ukucindezela kahle emadolweni akho.
5. Gcina intamo yakho iqonde, noma uyijike kolunye uhlangothi.
6. Gxila ekuphefumuleni ngokujulile kulesi sikhundla.
7. Bamba le pose okungenani imizuzwana engama-30.
8. Phinda ngakolunye uhlangothi.

10. Iposi Lomntwana

Lo mqulu ophambili omnene uyindlela ephelele yokuphumula futhi udedele ukungezwani entanyeni nasemhlane. Umgogodla wakho weluliwe futhi weluliwe. I-Child’s Pose ibuye yelule izinkalo, amathanga, namaqakala. Ukuzijayeza le pose kungasiza ekunciphiseni ukucindezeleka nokukhathala.

Imisipha yasebenza:

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

Ukwenza lokhu:

1. Hlala emuva ezithendeni zakho ngamadolo ndawonye.
2. Ungasebenzisa i-bolster noma ingubo ngaphansi kwamathanga akho, i-torso, noma ibunzi ukuze uthole ukusekelwa.
3. Goba phambili bese uhamba izandla zakho phambi kwakho.
4. Phumuza isiphongo sakho phansi.
5. Gcina izingalo zakho zelulwa phambi kwakho noma ulethe izingalo zakho eceleni komzimba wakho izintende zibheke phezulu.
6. Gxila ekukhipheni ukungezwani emhlane wakho njengoba umzimba wakho ongaphezulu uwa ngamandla emadolweni akho.
7. Hlala kule pose imizuzu engafika kwemihlanu.

Ingabe kuyasebenza ngempela?

Okuncane okukodwa kuhlolwe imiphumela yokuzijwayeza i-yoga noma ukwelashwa ngokomzimba esikhathini esingangonyaka. Abahlanganyeli babenobuhlungu obungapheli emuva futhi babonisa ukuthuthuka okufanayo ebuhlungu nasekunciphiseni umsebenzi. Womabili la maqembu ayencane amathuba okuthi asebenzise imishanguzo yezinhlungu ngemuva kwezinyanga ezintathu.

Ukwehlukanisa kutholile ukuthi abantu abenza i-yoga bakhombise ukwehla okuncane kuya kokulingene ekuqineni kobuhlungu esikhathini esifushane. Ukuzijwayeza kuphinde kwatholakala ukuthi kwandise kancane umsebenzi wababambiqhaza besikhathi esifushane nesikhathi eside.

Yize ucwaningo lunethemba, kudingeka izifundo ezengeziwe ukuze kuqinisekiswe futhi kunwetshwe kulokhu okutholakele.

Okubalulekile

Yize ucwaningo lwakamuva lusekela ukuzijwayeza kwe-yoga njengendlela yokwelapha ubuhlungu beqolo, kungahle kungalungeli wonke umuntu. Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lwe-yoga noma lokuvivinya umzimba. Bangakusiza ukuthi ubone noma yiziphi izingozi ezingaba khona futhi bakusize ukuqapha inqubekela phambili yakho.

Ungaqala umkhuba wasekhaya ngemizuzu eyi-10 ngosuku. Ungasebenzisa izincwadi, izindatshana, kanye namakilasi aku-inthanethi ukuqondisa umkhuba wakho. Lapho usufunde izisekelo, ungazenzela ama-sessions akho nge-intuitively.

Uma ukhetha ukufunda okuthe xaxa ngezandla, ungahle uthande ukufundela estudiyo. Qiniseka ukuthi ufuna amakilasi nothisha abangakwazi ukubhekelela izidingo zakho ezithile.

Ukuvivinywa Kahle: I-Yoga Emnene