I-Yoga Yokunwebeka Emuva Emuva

-Delile

• ISupine Cat-Cow (Spinal Flexion / Extension ngemuva)
• Ithebula Eliphezulu nge-alternating Knee ku-Elbow
• I-Trikonasana (Triangle Pose)
• I-Salabhasana (I-Locust Pose)
• Xhuma Inaliti
• Ukudla okudlela endlini

Ukuzijwayeza i-yoga kuyindlela enhle yokugcina iqolo lakho eliphansi liphilile. Futhi ungakudinga, ngoba amaphesenti ama-80 wabantu abadala abhekana nobuhlungu obuphansi emuva kwesinye isikhathi noma kwesinye.

Ukwelula izinkalo zakho nokuqinisa imisipha esiswini sakho nasemgudwini wangemuva kuzokusiza ugcine ukuma okufanele, ngenkathi kusiza ukugcina amadiski akho e-intervertebral enempilo. (Lezi yizakhiwo ezinjenge-jelly donut ezihlala phakathi kwe-vertebra ngayinye futhi zisebenza njengokumunca ukushaqeka.)

Umgogodla oqondaniswe kahle futhi usho ukuthi lonke uhlelo lwakho lwezinzwa lungasebenza ngempumelelo, lusize ukuthuthukisa impilo yakho yonke.

Nazi izinkomba ze-yoga ezi-5 ukukusiza ukuthi wakhe ubude futhi wakhe amandla kumhlane wakho ophansi:

ISupine Cat-Cow (Spinal Flexion / Extension ngemuva)

Umgogodla onempilo uyashesha futhi uqinile. Ukunyakaza kungasiza ekuthambiseni amalunga nokuletha ukunikezwa kwegazi okusha kuma-disc. Ukwenza i-Cat-Cow, ikakhulukazi ngenkathi ulele ngomhlane, kusiza ukuhlukanisa ukunyakaza okuya esifundeni se-lumbar (umgogodla ophansi).

Imisipha iyaqiniswa: i-rectus abdominus, i-oblique, i-hip extensors, i-erector spinae, i-quandratus lumbroum, i-hip flexors

Imisipha yandiswa: ama-extensors omgogodla, i-hip flexors, i-rectus abdominus, ama-oblique, ama-hip extensors

1. Qala ngokulala ngomhlane, uguqe ngamadolo. Izinyawo zakho kufanele zihlukaniswe ububanzi benyonga futhi amadolo akho abekwe ngqo ngaphezu kwamaqakala akho.
2. Ukwenza Inkomo Pose: Ku-inhale, nweba umgogodla wakho ngokuqondisa umsila wakho wehle uye phansi, uvumele iqolo lakho elingezansi lisuke phansi futhi welule ingaphambili lomzimba wakho.
3. Ukwenza i-Cat Pose: Ku-exhale, shintsha umgogodla wakho. Dweba umsila wakho ngasemhlane wamadolo akho bese uvumela iqolo lakho elingezansi ukuthi licabalele phansi, ngenkathi welula umhlane womzimba wakho.
4. Phinda lezi zikhathi ezingama-5-10.

Ithebula Eliphezulu nge-alternating Knee ku-Elbow

Ku-yoga, sifuna ukulingana phakathi kokuguquguquka nokuzinza. Imvamisa, uma sinobuhlungu emisipheni ethile noma endaweni ethile yomzimba, uhlangothi olubhekene nalo lubuthakathaka. Lokhu kuvivinya umzimba kusiza ukuthuthukisa imisipha ngaphambili komzimba, futhi kusiza ukuthuthukisa ukuma komzimba.

Imisipha iyaqiniswa: i-rectus abdominus, i-oblique, i-biceps, i-extensors yomgogodla, imisipha, i-glute maximus, i-triceps

Imisipha yandiswa: ama-quadriceps, ama-extensors omgogodla, imisipha, ama-biceps

1. Qala kuzo zonke izinyawo ezine endaweni ethi “phezulu kwetafula”. Beka amahlombe akho ngaphezu kwezihlakala zakho bese ugcina okhalweni lwakho lungaphezu kwamadolo akho. Hlela amathambo akho okuhlala odongeni ngemuva kwakho bese ugcina isifuba sakho ubheke phambili. Lokhu yilokho okubizwa ngokuthi "ukungathathi hlangothi," okusho ukuthi amajika emvelo omgogodla agcinwa.
2. Ngokudonsa umoya, finyelela ingalo yakho yangakwesokudla phambili nomlenze wesobunxele emuva kwakho, ngenkathi uzisekela ngengaphambili lomzimba wakho.
3. Exhale bese uthinta idolo lakho elibhekene nendololwane ebhekene nalo, bese uzungezisa umhlane wakho ngokuqinile ngokucindezela isandla sakho sobunxele phansi.
4. Faka futhi ubuyele endaweni yomlenze nengalo enwetshiwe, ugcine ubude ukusuka emsileni kuye komqhele.
5. Exhale bese ubeka izitho zakho phansi phansi.
6. Phinda ohlangothini lwesobunxele. Zijwayeze izikhathi ezi-5, ngasohlangothini ngalunye.

I-Trikonasana (Triangle Pose)

Lokhu ukuma kuyindlela enhle yokuthola ubude nesikhala emzimbeni. Umnikeli wezinhlungu ezisezingeni eliphansi yimisipha eqinile, njengoba inamathisela emathanjeni okuhlala, atholakala ngemuva kwesikhumba. Imisipha eqinile ingaholela kulokho okubizwa ngokuthambeka kwangemuva, noma emuva emuva oyindilinga.

Imisipha iyaqiniswa: ama-oblique, i-quadratus lumborum, i-extensors yomgogodla, i-biceps

Imisipha yandiswa: imisipha, i-pectoralis, i-triceps

1. Qala ngokuma ngezinyawo ndawonye. Faka umoya bese welula izingalo zakho ziye ezinhlangothini zakho zimile okwe-T bese ubeka izinyawo zakho ngaphandle uze uqondise amaqakala akho ngaphansi kwezihlakala zakho.
2. Ku-exhale, kusuka ekujuleni kwesokhethi, phendulela umlenze wakho wesokudla ngaphandle (ngaphandle) ukuze unyawo lwakho lokunene nedolo likhombe kude nomzimba wakho. Unyawo lwakho lwangemuva nesinqe kufanele kuboshwe kancane ngasemlenzeni wakho wangaphambili.
3. Ku-inhale, finyelela engalweni yakho yangakwesokudla njengoba uguqula i-hip yakho yangaphambili emuva, udala ubude obukhulu emzimbeni wakho ohlangothini.
4. Exhale bese ubeka isandla sakho sokudla phansi ngaphandle konyawo lwakho noma ngaphandle. Ingalo yakho yesobunxele kufanele ibe ngaphezulu ngenhla kwehlombe lakho efinyelela ngokuqinile esibhakabhakeni.
5. Hlala lapha uphefumule ngokugcwele nge-10. Ukuphuma, donsela phezulu futhi uphakamise isifuba sakho emuva siqonde futhi sifane nezinyawo zakho. Phinda ohlangothini lwesobunxele.

I-Salabhasana (I-Locust Pose)

Imikhuba ejwayelekile yokwakheka kokuhlala nokuzingela phambili (cabanga ukubheka ifoni yakho noma ukuhlala etafuleni lakho) kungadala ukuthi umgogodla uzungeze. I-Locust Pose yakhelwe ukumelana nalokhu, ngokuthuthukisa imisipha esemuva komzimba wakho, okubalulekile ekumeni okuhle. Uzovula namaphaphu akho, azosiza ekuthuthukiseni ukuphefumula kwakho.

Imisipha iyaqiniswa: imisipha, i-glute maximus, i-extensors yomgogodla

Imisipha yandiswa: i-hip flexors, i-rectus besisu, i-pectarolis, i-biceps

1. Qala ngokulala ngesisu, izingalo zakho zisezinhlangothini zakho nezintende zezandla zibheke okhalweni lwakho lwangaphandle. Qaphela: Ungabeka ingubo encane ngaphansi kwesikhumba sakho uma phansi kunzima kakhulu.
2. Uma uhogela, phakamisa wonke umzimba wakho phansi ngokunyusa izingalo nemilenze phezulu, nesifuba sakho nomqhele wekhanda lakho phambili.
3. Qaphela ukuthi ungasebenzisi ngokweqile i-glute maximus yakho ngokuphakamisa ngokweqile imilenze yakho yangaphakathi. Isisu sakho esingezansi kufanele sisuke phansi ngobumnene, njengoba udweba umsila wakho ngasemuva kwamadolo akho.
4. Hlala kule ndawo ukuphefumula okugcwele okungu-10. Yehlisa bese uphinda ingqikithi yemizuliswano emi-3.

Xhuma Inaliti

Akuzona zonke izinhlungu ezisezingeni eliphansi eziqhamuka esifundeni se-lumbar, kepha kunalokho zenzeka lapho i-sacrum (ingxenye ehlanganisiwe yomgogodla ngaphansi kwe-lumbar) ihlangana nesikhumba. Lokhu kubizwa ngokuthi ilunga le-sacroiliac noma i-SI joint. Ubuhlungu be-SI bunezimbangela eziningi, kusukela ekulimaleni nokungazinzi, kuya ekuqineni kuma-glutes.

Intambo yenaliti iyindlela efinyelelekayo, kodwa enamandla esiza ukukhulula izinkalo zangaphandle nama-glutes.

Imisipha iyaqiniswa: sartorius, umsipha

Imisipha yandiswa: glute maximus, glute minimus, piriformis, tensor fascia latae

1. Qala emhlane uguqe ngamadolo, izinyawo nemilenze zihlukane ububanzi be-hip. Dlulisa iqakala lakho langakwesokudla phezu kwethanga lakho lesobunxele ukuze wakhe umumo ongu-4. Qaphela: Wamukelekile ukuhlala lapha uma kunzima ukufinyelela emilenzeni yakho.
2. Finyelela ingalo yakho yangakwesokudla ngokuvula (iso lenaliti) bese ubamba ingaphambili lesinxele sakho sangakwesobunxele.
3. Njengoba udonsela imilenze yakho esifubeni sakho, gcina i-lumbar yakho ejikeni layo lemvelo ngokunweba amathambo akho okuhlala ngaphambili kwegumbi.
4. Izindololwane zakho kufanele zigobeke kancane futhi iqolo nekhanda lakho eliphezulu kufanele lihlale phansi. Bamba lesi sikhundla ngokuphefumula okungama-25 ngaphambi kokushintsha izinhlangothi.

Ukudla okudlela endlini

I-Yoga zombili zingasiza ukudambisa nokuvikela izinhlungu ezisezingeni eliphansi. Ungajwayeza lokhu kulandelana okulula ekuseni ukuze usuku lwakho luqale noma ebusuku ukusiza ukukukhulisa ngemuva kosuku lokuzama. Imisipha yethu iyisakhiwo somzimba esibaluleke kakhulu. Ukugcina umgogodla isikhathi eside futhi uqinile kuzosiza ngokugaya, ukuphefumula, nokucaca kwengqondo.

Khumbula ukuxhumana nodokotela wakho ngaphambi kokwenza noma yikuphi ukuzivocavoca noma ukuma okusha, ikakhulukazi uma unezimo zempilo ezingakubeka engcupheni enkulu yokulimala.