Ukuzolula oku-5 ukukhupha kunye nokuNceda uMva wakho woBuya

Umxholo

• 1. Ukuhamba kweKati-Inkomo
• 2. Umqolo ongasemva
• 3. Kuhleli ukujija
• 4. ICobra Pose
• 5. I-Bridge Pose

Mid-back wolule

Ukuba ukuzingela phezu kwedesika yonke imini kuye kwenza ukuba umva wakho ungonwabi, ukukhululeka kukulula nje okumbalwa.

Iintshukumo ezolula umqolo, zolule umphambili nomva womzimba, kunye nokwakha umsipha ukuphucula indlela omi ngayo kufana neyeza lokuthomalalisa iintlungu.

Olunye lolu lonwe lunokwenziwa naphina. Unokuthatha ikhefu elifutshane emini ukolula umva kunye nokunyibilikisa uxinzelelo njengoko lusakha. Suka nje kwidesika yakho kwaye uzolule kude!

1. Ukuhamba kweKati-Inkomo

Oku kushukuma komgogodla kuyindlela ebalaseleyo yokufudumeza umzimba ukuze ube nokuma okunzima ngakumbi, ngelixa ukhulula ukuqina embindini womqolo.

1. Qala kuzo zone iirobhothi ngezihlahla zakho ngqo phantsi kwamagxa kunye namadolo phantsi kwethanga lakho. Zive ukhululekile ukuphumla emadolweni ngengubo ukuba uziva ungonwabanga.
2. Yandisa iminwe yakho ngokubanzi kwaye usasaze ubunzima ngokulinganayo kwisandla sakho. Cinezela iintende zakho kunye neepads zeminwe emhlabeni ukunqanda ukulahla ubunzima esihlahleni.
3. Bhala, uthumele ngobumnene i-pelvis yakho phezulu kunye nentliziyo yakho phambili, udibanise isisu sakho phantsi kwaye ubuso bakho buphezulu.
4. Khupha umphunga. Gcoba umqolo wakho njengekati, ujikeleze umqolo wakho, ungene kwi-pelvis yakho, kwaye uvumele intloko yakho ixhomeke.
5. Phinda amaxesha ama-5-7, uziva ukuba umqolo wakho uqala ukuvula, ukuvumela ukolula ukuba nzulu njengoko ushushubeza.

2. Umqolo ongasemva

Emva kosuku olude emsebenzini, ukubuyela umva kunokunceda ekunciphiseni uxinzelelo. Bamba le pose ixesha elide uthanda, ngokukhethekileyo ubuncinci imizuzu emithathu. Ukubandakanya oku kolula kwindlela yakho yemihla ngemihla kuya kukonyusa ukubuyela umva kwimeko yakho yesiqhelo, kunciphise uxinzelelo kunye nokuphucula indlela omile ngayo.

Lo mahluko usebenzisa iipropu onokuzifumana ekhaya, kodwa zive ukhululekile ukusebenzisa iibhloko zeyoga ukuba unayo.

1. Qengqa ingubo, itawuli, okanye ibhedi yeyoga. Beka umqulu phantsi. Ukuba usebenzisa i-yoga mat, unokufuna ukusonga inxenye yayo kuphela, kuxhomekeka kubuyambo bakho bokubuyela umva kunye nobukhulu bemethi. Iroli enkulu ifuna ubhetyebhetye ngakumbi ngelixa encinci inikezela ukukhutshwa ngobunono.
2. Lala kuluhlu ukuze luhlale phantsi emazantsi egxalaba lakho, kufutshane embindini womqolo wakho. Ukuba ungathanda ukusebenzisa iibhloko zeyoga ngenguqu enzulu yale backbend, beka ibhloko enye phantsi kwamagxa akho kunye neyesibini phantsi kwentloko yakho. Phakamisa intloko yakho njengoko kufanelekile ukuze intamo yakho izive ixhaswa.
3. Hlaziya kwindawo omi kuyo, ubeke ingubo yesibini phantsi kwentloko yakho njengomqamelo ukuba kukho imfuneko. Gcina umphefumlo wakho ixesha elide kwaye unzulu.

3. Kuhleli ukujija

Ukujija yindlela entle yokukhulula umva ophakathi kunye nokuphucula ukuguquguquka. Kwifilosofi yeyoga, ukujija kunceda ukukhupha amalungu angaphakathi kunye nokukhuthaza ukukhutshwa emzimbeni.

Ngexesha lokujija, gcina umqolo ubude ngokuhlala ngokuthe nkqo. Ukujija kwenzelwe ukolula umqolo, kodwa isenzo esiguqukayo sinokucinezela i-vertebrae ukuba umva ujikeleziwe. Uninzi lwabafundi luzama ukufikelela kwi-twist enzulu ngokuzingela ngaphezulu, kodwa ukufikelela kwizibonelelo eziyinyani zesikhundla, gcina umqolo umde.

1. Hlala unqamle imilenze ukuba kunokwenzeka okanye esitulweni.
2. Faka, hlala uphakame, ubeke isandla sakho sasekunene ngasemva kwakho, uzise isandla sakho sasekhohlo edolweni lasekunene.
3. Exhale kwaye ngobunono uyijije intliziyo yakho iye ngasekunene. Lula ngomqolo, uve ukujija kukhupha uxinzelelo embindini womqolo wakho. Yazisa indawo yentliziyo kwaye uzive umva uvulekile. Musa ukujija ngaphezulu ngokutsala emadolweni okanye ukujija ngamandla.
4. Jonga ngaphezulu kwegxalaba lakho lasekunene kuphela ukuya kuthi ga entanyeni yakho eya kuvumela. Bamba i-3-5 yokuphefumla kwaye ukhulule ukuya embindini, uhlale embindini umjikelo wokuphefumla omnye.
5. Phinda kwelinye icala ixesha elifanayo. Phinda omabini amacala ukuba uyafuna.

4. ICobra Pose

Lo mqolo ubuyela umva bobabini wolula kwaye womeleza umva.

Kunokulinga ukusebenzisa izihlunu zengalo ukufikelela kwi-backbend enzulu, kodwa ukugxila ekubandakanyeni izihlunu zangasemva yeyona ndlela isebenzayo yokukhulula uxinzelelo lwasemva kunye nokwakha umsipha ukuphucula imeko. Ukuphuculwa kokuma komzimba kuya kunceda uxinzelelo ekuqokelelekeni ngasemva.

1. 1. Lala ngesisu, umzimba ubude, isilevu emethini okanye ujonge phantsi. Beka izandla zakho phantsi kwamagxa akho.
   2. Faka kunye nokugoba isifuba sakho emhlabeni, ubandakanye izihlunu zakho zangasemva. Usenokude uphakamise izandla zakho phezulu emhlabeni okomzuzwana ukuvavanya ukuba ubandakanyeka kangakanani ngasemva.
   3. Cinezela kancinci ezandleni zakho ukomeleza ukolula. Malunga neepesenti ezingama-95 zokugoba kufuneka zivela ngasemva, ngokutyhala nje okuncinci okuvela ezandleni.
   4. Gcina imiphefumlo emi-2 kunye nokukhululwa. Phinda kabini amaxesha.

5. I-Bridge Pose

Omnye uvule umva wokuvula kunye nokomeleza, ibhulorho Pose nayo ivula ngobunono umzimba wangaphambili. Le pose ibeka uxinzelelo oluncinci entanyeni. Qiniseka ukuba ugcine ujonge kwindawo enye eluphahleni, uyeka ukujika intloko.

[faka umfanekiso /hlcmsresource/images/topic_centers/Fitness-Exercise/642 × 361-Bridge-Pose.webp]

1. Lala ngomqolo, waguqe ngamadolo, kwaye ubeke iinyawo zakho zithe tyaba phantsi i-intshi ezimbalwa kude nomsila wakho. Iminwe yakho kufuneka ikwazi ukuchukumisa izithende zakho.
2. Cinezela amagxa akho emgangathweni kwaye uwanciphise ngokuthe ngcembe emqolo, ukuze isifuba sakho sikhukhumeze phambili kancinci.
3. Cinezela ezinyaweni zakho kwaye uthumele inyonga yakho iye esibhakabhakeni.
4. Vala izandla zakho ngaphantsi kwakho, ucinezele ezingalweni nasezinyaweni zakho ukuze unyuse inyonga zakho kancinci esilingini.
5. Yenza ulwazi kumqolo wakho ongasentla, ngasemva kwendawo yentliziyo yakho, kwaye uthumele ngabom isifuba sakho eludongeni olungemva kwakho. Oku kunceda ukubuyisa umva umva kumqolo ongezantsi nangaphezulu ukuya kumbindi kunye nasemva.
6. Hlalani ukuphefumla okungu-5-7 ngaphambi kokuthoba ngobunono, ukhulule izandla, kwaye ubaphumze ecaleni kwakho.
7. Phinda amaxesha ama-3 ngaphezulu, uhamba kancinci nangengqondo njengoko ungena kwaye uphuma kwimeko.

USuzanne Heyn ngutitshala weyoga, ingcali yokucamngca, kunye nombhali onengqondo osekwe ePhoenix. Umsebenzi wakhe uvele kwiindawo ezidumileyo ezifana neHuffington Post kunye neMindBodyGreen. Ubhloga kwi www.ModernYogi.today.