I-Yoga yokusakazwa kwegazi

-Delile

• Inja Ebheke Phansi
• UQhawe II
• Unxantathu
• Imilenze inyuse udonga
• Yiyise ezingeni elilandelayo
• Ukuthatha
• Ukuvivinywa Kahle: I-Yoga Emnene

Ukusakazwa okungalungile kungadalwa yizinto eziningana: ukuhlala usuku lonke etafuleni, i-cholesterol ephezulu, izingqinamba zegazi, kanye nesifo sikashukela. Ingabonakala nangezindlela eziningi, kufaka phakathi:

• ukuba ndikindiki
• izandla nezinyawo ezibandayo
• ukuvuvukala
• amajaqamba
• izinwele eziphuka nezinzipho
• ukuphuma
• imibuthano emnyama ngaphansi kwamehlo akho

Ngenhlanhla, kunezindlela eziningi zokulwa nayo njengoba kunezibonakaliso. Ungazama:

• imithi
• ukudla
• ukugwema ukubhema
• ukuzivocavoca umzimba

Ukunyakaza kuyisihluthulelo sempilo emazingeni amaningi, kufaka phakathi impilo yokujikeleza kwegazi. I-Yoga akuyona kuphela yezinhlobo zokuzivocavoca ezifinyeleleka kakhulu (ingumthelela ophansi futhi ingenziwa ngabantu kuwo wonke amazinga), kodwa futhi ingenye yezinhlobo ezinhle kakhulu zokuvivinya umzimba ukusakazwa okungalungile.

Ukulandelana okungezansi kwama-poses kuzoba ukwengeza okuhle kunqubo yakho yokuzinakekela nempilo yakho. Lokhu kuyiqiniso ikakhulukazi uma ubhekene nezinkinga zokujikeleza kwegazi, noma ngabe yini imbangela yazo noma ukubonakaliswa komzimba emzimbeni wakho.

Izinsiza kusebenza ziyadingeka: Yize i-yoga ingenziwa ngaphandle kombhede we-yoga, eyodwa inconywa ngokulandelana okungezansi. Kungakusiza ukuthi ugcine unyawo luqinile futhi kuyasetshenziswa nakweminye imiyalo.

Inja Ebheke Phansi

Inja ebheke phansi ibheke ekusakazeni ngoba ibeka okhalweni lwakho ngaphezu kwenhliziyo yakho nenhliziyo yakho ngaphezu kwekhanda lakho, okusho ukuthi amandla adonsela phansi asiza ukwenza ukugeleza kwegazi kuye ekhanda lakho. Iphinde iqinise imilenze yakho, ithuthukise ukusakazwa kuyo.

Imisipha yasebenza: imisipha, i-latissimus dorsi, i-deltoids, i-glutes, i-serratus yangaphakathi ne-quadriceps

1. Qala kuwo womane, ngamahlombe akho ngaphezu kwezihlakala zakho, okhalweni lwakho ngaphezu kwamadolo akho, nezinzwani zifakwe ngaphansi.
2. Phefumulela phezulu, futhi lapho ukhipha umoya, cindezela ngokuqinile ezandleni zakho njengoba uphakamisa izinqe zakho emoyeni, uqondisa izingalo nemilenze yakho.
3. Kwabanye, lokhu kungaba ukuma okuhle ngokushesha. Kwabanye, ungahle ufune ukubuyela emuva emuva kokuthinta nje ukuze uzizwe ukhululekile.
4. Phefumula ngokujwayelekile kepha ujule njengoba ucindezela umunwe ngamunye bese ucindezela izithende zakho phansi. Izithende zakho kungenzeka zingabi phansi lapha, kuya ngesimo sakho, kepha ufuna ukuthi basebenze kuleyo ndlela, bagcine imilenze yakho isebenza.
5. Vumela intamo yakho iphumule, kodwa ungayivumeli ilenga.
6. Hlala lapha ukuphefumula okude okuthathu. (Ungakuphinda lokhu amahlandla ambalwa, noma kungakuhle ukwenza lonke uchungechunge amahlandla ambalwa, uqale isikhathi ngasinye ngale pose.)

UQhawe II

I-Warrior II iyamangalisa ngokuthuthukisa ithoni yemisipha emilenzeni yakho. Imisipha yakho izobe icindezela futhi ikhulule imithambo emilenzeni yakho, ngaleyo ndlela yande ukusakazwa okusebenzayo.

Imisipha yasebenza: i-quadriceps, i-piriformis, i-hip ligaments, i-scalenes, ne-pectoralis encane

1. Kusuka Enjeni Ebheke Phansi, bheka phakathi kwezandla zakho bese unyathela unyawo lwakho lwangakwesokudla usondele ngangokunokwenzeka ukuthi ufike phakathi kwezandla zakho. Uma kungahambi kalula phakathi kwabo, ungasiza ukuyihambisa phambili ngesandla.
2. Ngaphambi kokuphakamisa izandla zakho phansi, vula unyawo lwakho lwesobunxele ukuze ingaphandle lalo ligijime liqonde emaphethelweni angemuva kamata. Unyawo lwakho lwangaphambili kufanele luhlanganiswe nezinzwane zibheke phambili. Uma ubungagijimisa umugqa usuka ngemuva kwesithende sakho sokudla uye ngemuva komata, kufanele ushaye maphakathi nonyawo lwakho lwangemuva. (Qaphela: Uma uzizwa ungazinzile kulesi simo, hambisa unyawo lwakho lokunene kancane kwesokudla, kodwa izinyawo zihambisane ngokungafani.)
3. Donsela ngaphakathi ngokujulile, futhi lapho ukhipha, faka amasondo enqoleni ezandleni zakho njengoba umile. Lokhu kuzosho ukucindezela ngokuqinile ezinyaweni zakho bese kuqala ngesandla sakho sobunxele siza phambi komzimba wakho, ngezansi kobuso bakho, bese phezulu, ngaphambili, futhi ekugcineni ngemuva kwekhanda lakho, isandla sakho sokunene silandele uze udale u- “T” ngezandla zakho.
4. Njengoba ubambe le pose, hlola ukuqondanisa kwakho: Idolo lakho langakwesokudla kufanele libe ku-90-degree angle, ngedolo lakho phezu kweqakala lakho, ucindezele emaphethelweni angaphandle onyawo lwakho lwangemuva. Umlenze wakho wesobunxele kufanele uqonde, isifuba sakho sivulekele ohlangothini lwesobunxele lukamata, nezingalo zakho ziphakeme ehlombe. Bheka isandla sakho sokunene.
5. Uma usuzinzile endaweni futhi uzizwa ukhululekile ekuqondeni kwakho, phefumulela ngaphakathi nangaphakathi ujule futhi kancane okungenani izikhathi ezi-3.
6. Ngemuva kokuphefumula kwakho kwesithathu, phefumulela kanye futhi, futhi lapho ukhipha lowo moya, faka amasondo ezinqoleni izandla zakho zibuyele emhlabathini, ohlangothini ngalunye lwenyawo lwakho lokunene. Phindela emuva enjeni ebheke phansi. Bese uphinda ngonyawo lwakho lwesobunxele phambili.

Unxantathu

I-Triangle nayo iyindawo yokuma, ngakho-ke ingenye enhle yokuthambekela kwemisipha nokujikeleza kwemilenze. Le pose ifaka phakathi ukuvula isifuba sakho nokwandisa amaphaphu futhi, okuthuthukisa ukusakazeka komzimba wakho.

Imisipha yasebenza: sartorius, piriformis, gluteus medius, oblique, kanye ne-triceps

1. Qala ngokuphinda izinyathelo zokungena ku-Warrior II.
2. Esikhundleni sokuzinza kuWarrior II, donsa umoya njengoba uqondisa umlenze wakho wangaphambili bese ugcina izingalo zakho ziqondaniswe nemilenze yakho, kuleyo “T.”
3. Njengoba ukhipha, khipha isifuba sakho phezu komlenze wakho wangakwesokudla kusuka enqulwini, ugcine umgogodla wakho isikhathi eside nezingalo zakho zihambisana namahlombe akho, ngakho-ke u- “T” uzokhipha nawe.
4. Phumuza isandla sakho sokunene onyaweni lwakho, eqakaleni noma esikhwameni. Ingalo yakho yesobunxele kufanele ifinyelele esibhakabhakeni. Ukubuka kwakho kungabheka enyaweni langaphambili, ngaphandle kwesobunxele, noma phezulu ngakwesobunxele sakho (uma uzizwa sengathi unebhalansi yokwenza kanjalo).
5. Cindezela ezinyaweni zakho futhi uhlanganyele imisipha yomlenze wakho njengoba ugcina isifuba sakho sivulekile eceleni, uphefumulela phezulu.
6. Ngemuva kokuphefumula okungenani okuthathu, phakamisa isifuba sakho okhalweni lwakho usebenzisa ingaphakathi lakho njengoba ugoba umlenze wangaphambili futhi. Ngemuva kwalokho ungashintshela kolunye uhlangothi njengoba wenzele uQhawe II. (Uma uphinda ukulandelana, buyela emuva ku-pose 1 bese uphinda ukulandelana izikhathi ezimbili, usebenzisa ukuma okulandelayo njengendawo yokuphumula ukuvala lo mkhuba.)

Imilenze inyuse udonga

Ukubeka imilenze yakho obondeni akuyona nje inversion ngomqondo wokuthi kubeka imilenze yakho ngaphezu kwenhliziyo yakho, kodwa futhi kuphendukezela ukuthi iningi lethu lihlala kanjani usuku lonke. Lesi sikhundla singasiza ukugeleza kwegazi lakho ngokujwayelekile, kukhulule ukuhlangana kwegazi noma uketshezi emaphethelweni akho okungenzeka lapho usugugile.

Imisipha yasebenza: imisipha nentamo, kanye nengaphambili lesifuba

1. Ngalesi simo, hambisa umata wakho phezulu odongeni lapho kunesikhala khona phansi, lapho udonga luhlangana khona phansi, futhi lwanele ngokwanele udonga imilenze yakho ongalulula ngaphandle kokungqongqoza lutho.
2. Hlala ngokufana nodonga. Bese ulele phansi izinyawo zakho phansi, amadolo agobile.
3. Zungeza ithambo lakho langemuva elingasemuva / elingaphezulu, uphakamise izinyawo zakho bese ushwibeka kancane isifuba sakho ukuze sinqamule udonga bese sigona amathambo akho ahleli phezulu simelane nodonga. Uma usunethezekile (kungadingeka ukuthi unyakazise kancane), welula imilenze yakho udonga. Futhi ungabeka umcamelo noma ingubo egoqiwe ngaphansi komhlane wakho ophansi uma izizwa ingcono.
4. Phumuza izingalo zakho eduze kwakho, izintende phezulu. Ungahlala lapha inqobo nje uma uthanda.

Yiyise ezingeni elilandelayo

Uma uzizwa ukhululekile ekuguqulweni, futhi uma unebhalansi enhle, amandla ayisisekelo, nezinsiza ze-yoga, ungenza "imilenze emoyeni", esikhundleni sokwenyusa udonga. Ngeke kube yindawo yokuphumula ngendlela efanayo, kodwa kuhle kakhulu ukusakazwa kanye nengqikithi.

1. Hlala kumata wakho bese uthola ibhulokhi ye-yoga ukuze ifinyeleleke lapho ulala phansi.
2. Lala phansi kumata, uguqe ngamadolo, uphakamise izinkalo zakho, ubeke ibhulokhi ngaphansi kwe-sacrum yakho. Qiniseka ukuthi iqinile phansi futhi uphumule ngokuqinile kuyo.
3. Ukugcina izandla zakho eceleni komzimba wakho, izintende zicindezela emhlabathini, phakamisa amadolo akho esifubeni sakho.
4. Adonse umoya kakhulu. Njengoba ukhipha, qala ukwelula imilenze yakho ophahleni kancane nangendlela elawulwayo.
5. Ngokucindezela i-sacrum yakho ebhulokini ukuze uthole ukusekelwa, hlala lapha ukuphefumula okugcwele okungu-10 ngaphambi kokuphuma ngokulandelana okufakile. Gobisa amadolo esifubeni sakho bese ugoqa isinqe sakho ngobumnene phansi njengoba ubuyisela izinyawo zakho phansi. Bese ucindezela ezinyaweni zakho bese uphakamisa okhalweni lwakho ukususa ibhulokhi.

Ukuthatha

Ngenkathi ezinye izinkinga zokujikeleza zibangelwa yizimo ezithile zezempilo, abantu abaningi baseMelika babhekana nezinkinga zokujikeleza futhi abazi. Kungani? Ngoba siyipaka emadeskini wethu usuku lonke futhi azisebenzi amasistimu ethu okujikeleza kwegazi ngezindlela okufanele sizisebenzise.

Ngokuzivocavoca ngezindlela ezizocindezela futhi zicindezele imithambo emilenzeni yethu nokufinyelela amandla adonsela phansi ekufafazeni igazi elingamile futhi liguqule ukugeleza kwegazi, singakhuphula ukujikeleza kwethu futhi sivimbele izinkinga. Noma ngabe unenkinga etholakele noma cha, ukulandelana kwe-yoga okungenhla kungasiza umzimba wakho ukuthi usebenze kahle ngokwengeziwe ngokuthuthukisa ukusakazwa kwakho.

Ukuvivinywa Kahle: I-Yoga Emnene