Ukuzolula okungaphantsi okungaphantsi kwe-7 ukunciphisa iintlungu kunye nokwakha amandla

Umxholo

• Ushwankathelo
• Okokuqala, iingcebiso ezimbalwa ezikhawulezayo
• 1. iPose yomntwana
• Uhlengahlengiso
• 2. Ukolula idolo ukuya esifubeni
• Uhlengahlengiso
• 3. Ukolulwa kwepiriformis
• Uhlengahlengiso
• 4. Uhleli ujijo lomqolo
• Uhlengahlengiso
• 5. Ukuthambeka kwepelvic
• 6. Ukolula ikati
• Uhlengahlengiso
• 7. Ukolulwa kwesphinx
• Umgca wezantsi
• I-3 ye-Yoga ibanga lokwakha amandla

Ushwankathelo

Iintlungu ezisezantsi ngumcimbi oqhelekileyo wezempilo, ngokuyinxenye ngenxa yokuba izinto ezininzi zinokubangela.

Ngamanye amaxesha, inokuba luphawu lwemeko engaphantsi, njengamatye ezintso okanye i-fibromayalgia. Ngamanye amaxesha, ziziphumo ebezingalindelekanga zokuphila ngokuhlala okanye iintshukumo eziphindaphindayo.

Nokuba yintoni ebangela iintlungu zakho ezisezantsi, ezi zoluko zisixhenxe zinokunceda ukunciphisa iintlungu kwaye zomeleze izihlunu kumqolo wakho osezantsi.

Okokuqala, iingcebiso ezimbalwa ezikhawulezayo

Kubalulekile ukuba wolule umqolo wakho ongezantsi ngokhuseleko kunye nokhathalelo. Yiba nobumnene ngakumbi kwaye ulumke xa unalo naluphi na uhlobo lokulimala okanye inkxalabo yezempilo. Kungcono uthethe nomboneleli wakho wezempilo kuqala.

Unokwenza oku kolula kube kanye okanye kabini ngemini. Kodwa ukuba iintlungu zibonakala zisiba mbi, okanye uziva buhlungu kakhulu, thatha usuku ekuzoluleni.

Yikhumbule imida yomzimba wakho kwaye musa ukuwutyhala umzimba wakho ukuba wenze kakhulu. Mamela umzimba wakho kwaye wenze oko uziva ulungele wena kumzuzu ngamnye.

Njengoko uhamba ngale ndlela, thatha ixesha lakho kwaye udlale ngokukhawuleza ukuphefumla kwakho. Sebenzisa ukuphefumla kwakho njengesikhokelo sokuqinisekisa ukuba awuxineki okanye awugqithisi. Kuya kufuneka ukwazi ukuphefumla kamnandi kwaye ungatyibiliki kuyo yonke indawo yokuma okanye ukolula.

1. iPose yomntwana

Le poso yeyoga yesiko isebenza njenge-gluteus maximus, i-hamstrings, kunye ne-spinal extensors. Kuyanceda ekupheliseni iintlungu kunye noxinzelelo kuyo yonke imiqolo yakho, intamo kunye namagxa.

Iziphumo zayo zokuphumla emzimbeni wakho zikwanceda ukukhulula izihlunu ezixineneyo ezisezantsi, ukukhuthaza ubhetyebhetye kunye nokuhamba kwegazi emqolo.

Ukwenza iPose yomntwana, landela la manyathelo:

1. Ngezandla kunye namadolo akho emhlabeni, jika emva ezinqeni zakho ukuze uziphumze kwizithende zakho.
2. Hinga esinqeni sakho njengoko usonga phambili, uhamba izandla zakho ziphambi kwakho.
3. Phumla isisu sakho emathangeni akho.
4. Yandisa iingalo zakho ngaphambili okanye ecaleni komzimba wakho kunye neentende zakho zijonge phezulu.
5. Gxila ekuphefumleni ngokunzulu kwaye uphumle nayiphi na indawo yoxinzelelo okanye ukuqina.
6. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.

Unokwenza oku kube ngamaxesha amaninzi ngexesha lokuzolula kwakho. Zive ukhululekile ukuyenza phakathi kolula ngalunye.

Uhlengahlengiso

Ukuba uziva ngathi ufuna inkxaso eyongezelelweyo, ungabeka itawuli esongiweyo ngaphezulu okanye ngaphantsi kwamathanga akho.

Ukuba kukhululeke ngakumbi, wandise amadolo akho kwaye uphumle ibunzi lakho phezu komqamelo.

2. Ukolula idolo ukuya esifubeni

Ukolula kukhulula okhalo lwakho, amathanga, kunye nokuqaqamba ngelixa ukhuthaza ukuphumla.

Ukwenza ukolula ngamadolo ukuya esifubeni, landela la manyathelo:

1. Lala ngomqolo ngamadolo omabini agobileyo iinyawo zakho zithi tyaba phantsi.
2. Gcina idolo lakho lasekhohlo ligobile okanye ulolule ngokuthe nqo emgangathweni.
3. Zoba idolo lasekunene esifubeni, udibanise izandla zakho emva kwethanga lakho okanye ngentla kwethambo lakho.
4. Yandisa umqolo wakho yonke indlela ukuya kumsila wakho kwaye unqande ukuphakamisa inyonga yakho.
5. Phefumla nzulu, ukhulule nakuphi na ukungavisisani.
6. Gcina le pozi imizuzu emi-1 ukuya kwemi-3.
7. Phinda ngomnye umlenze.

Uhlengahlengiso

Beka umqamelo phantsi kwentloko yakho ukuze uwongeze ngaphezulu. Ungasebenzisa kwakhona ukusonga itawuli emlenzeni wakho ukuba kunzima ukuba iingalo zakho zifikeleleke.

Ukwenza nzulu ukolula, tuck isilevu sakho esifubeni sakho kwaye uphakamise intloko yakho uye emadolweni.

3. Ukolulwa kwepiriformis

Ukolula kusebenza kwimisipha yakho ye-piriformis, efumaneka nzulu kwiimpundu zakho. Ukolula esi sihlunu kuthomalalisa iintlungu kunye nokuxinana ezinqeni zakho nasemva komqolo.

Ukwenza ukolulwa kwepiriformis, landela la manyathelo:

1. Lala ngomqolo ngamadolo omabini agobileyo iinyawo zakho zithi tyaba phantsi.
2. Beka iqatha lakho lasekunene emazantsi ethanga lasekhohlo.
3. Emva koko, beka izandla zakho emva kwethanga lakho lasekhohlo kwaye unyuse usiya esifubeni sakho de uve ukolulwa.
4. Bamba esi sikhundla imizuzu emi-1 ukuya kwemi-3.
5. Emva koko yenza icala elichaseneyo.

Uhlengahlengiso

Ukwenza ukolula kube lula ngakumbi, gcina unyawo lwakho olusezantsi lutyaliwe emhlabeni. Phumla intloko yakho kumqamelo wenkxaso.

4. Uhleli ujijo lomqolo

Le twist yeklasikhi isebenza esinqeni sakho, i-glutes, kunye nasemva. Yonyusa ukushukumiseka kumqolo wakho kwaye yolule isisu sakho, amagxa, nentamo. Uxinzelelo loku kolula lukwakhuthaza amalungu akho angaphakathi.

Ukwenza u-twist spinal twist, landela la manyathelo:

1. Hlala emaphethelweni omqamelo kunye nemilenze yomibini eyolulwe ngaphambili.
2. Gobela idolo lasekunene uze ubeke unyawo lwakho ngaphandle kwethanga lakho lasekhohlo.
3. Gobela umlenze wakho wasekhohlo, ubeke unyawo lwakho ecaleni kwethanga lakho lasekunene.
4. Phakamisa iingalo zakho kunye neentende zakho zijongene.
5. Ukuqala kwisiseko somqolo wakho, jika ngasekunene.
6. Beka isandla sakho sasekunene emva kwakho ukuze ufumane inkxaso.
7. Beka ingalo yakho yasekhohlo ijikeleze umlenze wakho wasekunene ngokungathi uyawungunga, okanye yiza nengalo yakho ephezulu ngaphandle kwethanga lakho.
8. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.
9. Phinda kwelinye icala.

Uhlengahlengiso

Ukwenza oku kube lula ngakumbi, gcina umlenze wakho ongezantsi uthi nkqo.

Ukolula okongezelelekileyo, yongeza ukujikeleza kwentamo ngeli xesha lokufaka inhaling ukujonga phambili kunye nokukhupha umoya ukuze ujonge ngasemva. Yenza u-5 ukuya ku-10 kwicala ngalinye.

5. Ukuthambeka kwepelvic

Iipelvic tilts zakha amandla kwiimisipha zakho zesisu, ezinceda ukunciphisa iintlungu kunye nokuqina kumqolo wakho osezantsi. Ziye zibe nefuthe elihle kwiimpawu zakho kunye nemisipha.

Ukwenza ukuthambeka kwepevlic, landela la manyathelo:

1. Lala ngomqolo ngamadolo omabini agobileyo kwaye iinyawo zithe tyaba phantsi.
2. Yenza izihlunu zakho zesisu njengoko ubeka umqolo wakho emgangathweni.
3. Ukuphefumla ngesiqhelo, ubambe esi sikhundla ukuya kuthi ga kwimizuzwana eli-10.
4. Khulula kwaye uthathe ukuphefumla okunzulu ukuze uphumle.
5. Yenza iiseti ezi-1 ukuya kwezi-3 eziphindaphindwayo ezi-3 ukuya kwezi-5.

6. Ukolula ikati

Ukolula inkomo yekati yindlela entle yokuvusa umqolo wakho ngelixa wolula amagxa, intamo, nesifuba.

Ukwenza inkomo yenkomo, landela la manyathelo:

1. Yiza kuzo zone iitafile kwindawo yetafile (izandla namadolo emhlabeni).
2. Cinezela ezandleni nasezinyaweni zakho xa uphefumlela phezulu ukuze ujonge phezulu, uvumele isisu sakho ukuba sigcwalise umoya.
3. Exhale, cofa isilevu sakho esifubeni sakho kwaye ujikeleze umqolo wakho eluphahleni.
4. Qhubeka nale patheni yokuhamba, uhamba nomoya ngamnye.
5. Yenza oku kwimizuzu emi-1 ukuya kwezi-2.

Uhlengahlengiso

Ukuba unenkxalabo yesihlahla, beka izandla zakho phambili kancinci kunokuba ngqo phantsi kwamagxa akho. Ukuba unayo nayiphi na inkxalabo yamadolo, beka umqamelo phantsi kwazo ukuze uthandaze kunye nenkxaso.

Ukufumana ubunzulu obunzulu, hlala kwindawo nganye imizuzwana emi-5 ukuya kwengama-20 ngexesha endaweni yokuhamba nomoya ngamnye.

7. Ukolulwa kwesphinx

Ukolula i-sphinx kukuphinda ubuye ngomva okuvumela ukuba ubenakho ukusebenza kwaye ukhululeke. Olu sana lubuyela umva kwaye lomeleza umqolo wakho, iimpundu, nesifuba.

Ukwenza i-sphinx elula, landela la manyathelo:

1. Lala ngesisu ngengqiniba phantsi kwegxalaba kwaye izandla zakho zoluliwe ngaphambili, iintende zijonge ezantsi.
2. Beka iinyawo zakho zahluke kancinane. Kulungile ukuba iinzwane zakho ezinkulu zichukumise.
3. Ngenisa ngobumnene umva wakho ongezantsi, iimpundu, kunye namathanga njengoko uphakamisa intloko nesifuba sakho.
4. Hlala womelele kumqolo wakho osezantsi kunye nakwisisu, uphefumla ngokunzulu.
5. Cinezela i-pelvis yakho phantsi.
6. Jonga ngqo phambili okanye uvale ngamehlo ngenyameko.
7. Gcina le pozi imizuzu emi-1 ukuya kwemi-3.

Umgca wezantsi

Usebenzisa umva wakho osezantsi kwizinto ezininzi, ukusuka ekuhambeni nasekubalekeni ukuya kuphuma nje ebhedini kusasa. Yigcine isebenza kakuhle ngokuhlala uzolula ukunciphisa uxinzelelo kunye nokwakha amandla.

I-3 ye-Yoga ibanga lokwakha amandla