Amaxesha ama-10 amaYoga angaba buhlungu kwiNeck yakho kunye nento ekufuneka uyenzile

Umxholo

• 1. Intloko yentloko
• Vavanya umxholo wakho
• Fumana indawo efanelekileyo yokuphumla intloko
• Sebenza nge-spotter efanelekileyo
• Sebenzisa udonga kwaye usebenze kwezinye izinto
• Zama oku
• 2. Ukuma ndawonye
• Zama oku
• 3. Ikhuba lokulima
• Zama oku
• 4. Indawo yokubambisa iintlanzi
• Zama oku
• 5. Imfezi
• Zama oku
• 6. Inja ejonge Phezulu
• Zama oku
• 7. Unxantathu
• Zama oku
• Icala elongeziweyo le-Angle kunye nesiqingatha seNyanga
• 8. Ukujija kujonga
• Zama oku
• 9. I-yoga esemoyeni
• 10. Ezinye iimeko zempilo
• Iingcebiso
• Ukuthatha

Abantu abaninzi benza i-yoga poses, ubuncinci kwinxalenye, yokuphelisa iintlungu kunye noxinzelelo emzimbeni. Kodwa, i-yoga poses ethile inokubeka uxinzelelo kunye noxinzelelo entanyeni, ekhokelela kwintlungu okanye ukwenzakala.

Kukho iimeko ezininzi ezifuna ukhathalelo olongezelelekileyo ukunqanda iintlungu zentamo. Kwaye kukho amanyathelo amaninzi onokuwathatha ukuze uqiniseke ukuba uqhuba i-yoga ngendlela ekhuselekileyo, esebenzayo, kwaye elungele umzimba wakho, amandla, kunye neziphumo ezinqwenelekayo.

Nazi amaxesha ali-10 apho i-yoga pose inokwenzakalisa intamo yakho, ungayiphepha njani, kunye nezinye iingcebiso ezilungileyo.

1. Intloko yentloko

Ukuma kwentloko kwenza umphezulu woluhlu kuba kufuna amandla kunye nomzimba ongaphezulu ukuze ungabuxhasi bonke ubunzima bomzimba wakho ngentloko nentamo.

Le poso inokubangela uxinzelelo entanyeni yakho kuba inxalenye yomqolo wakho ayenzelwanga ukuxhasa ubunzima bomzimba wakho.

Sebenza ukwenza intloko yentloko ngokwakha amandla emzimbeni wakho ophezulu kunye nezinye izinto. Zimbalwa zezi zinto zilandelayo:

• Ihlengethwa
• Iplanga yengalo
• Inja ejonge ezantsi

Vavanya umxholo wakho

Ukuqinisekisa ukuba unamandla asisiseko ayimfuneko, xa uthe waphakamisa iinyawo zakho, tuck iinyawo zakho esifubeni sakho imizuzwana emihlanu epheleleyo ngaphambi kokuba uziphakamise yonke indlela.

Fumana indawo efanelekileyo yokuphumla intloko

Ukufumana indawo apho kufuneka ubeke khona intloko phantsi, beka isiseko sesandla sakho phezulu kwempumlo yakho kwaye ufike kumnwe ophakathi phezulu entlokweni yakho. Le ndawo ivumela intamo yakho ukuba izinzile kwaye ixhaswe.

Sebenza nge-spotter efanelekileyo

Umntu onokubona kwaye ahlengahlengise kunokuba luncedo ngakumbi kunokusebenzisa udonga wedwa. Ukuba unokukhetha komnye umntu, zisebenzise. Banokukunceda uhlengahlengise umzimba wakho kwaye bakunike imikhomba yomlomo ukukuzisa kulungelelwano olukhuselekileyo.

Sebenzisa udonga kwaye usebenze kwezinye izinto

• Olunye uguquko kubandakanya iLegs-Up-the-Wall Pose okanye iHalf Shoulderstand.
• Ukuba enye iyafumaneka, ungasebenzisa isling sling ukuxhoma ujonge ezantsi.
• Okanye unokuziqhelanisa nokufaka uxinzelelo ngaphezulu kwentloko yakho ngokwenza uMvundla uPose.

Zama oku

• Xa usenza intloko, jikelezisa iingalo zakho ngaphambili kunye neengqiniba ezibhekise emgangathweni.
• Qinisekisa ukuba awuva naluphi na uxinzelelo okanye uvakalelo ngaphakathi kwentloko yakho.
• Musa ukuhambisa intloko yakho kwaphela xa ukwimo.

2. Ukuma ndawonye

Ukuma ngokungagungqiyo kubeka uxinzelelo entanyeni kwaye kunokukhokelela kuxinzelelo lokuzolula ngaphezulu. Oku kunokukhokelela kukungonwabi, iintlungu kunye nokwenzakala.

Zama oku

• Sebenzisa umqamelo osisicaba, ingubo esongiweyo, okanye itawuli phantsi kwamagxa akho xa ufuna ukuqinisa, ukuxhasa kunye nokuphakamisa okungaphezulu.
• Ukulungelelanisa umphezulu wamagxa akho kunye nomda wephedi kwaye uvumele intloko yakho ukuba ihlale phantsi.
• Gcina isilevu sakho sifakwe esifubeni sakho kwaye ungahambisi intamo yakho.

3. Ikhuba lokulima

Iphulo lokuLima lihlala lisenziwa kunye nokubekwa egxalabeni kwaye kunokubangela inkxalabo efanayo.

Zama oku

• Ukhuseleko kule pose, gcina izandla zakho kumqolo osezantsi wenkxaso. Oku kuluncedo ngakumbi ukuba iinyawo zakho azifiki kumgangatho.
• Sebenzisa isihlalo, ii-cushions, okanye iibhloko ukuxhasa iinyawo zakho.

4. Indawo yokubambisa iintlanzi

Le asana yokugoba umva inokubangela uxinzelelo lwentamo entanyeni, ekhokelela kukungonwabi, iintlungu kunye nokwenzakala. Ukukhusela, thintela ukukhawuleza ukuphosa intloko emva, ngakumbi ukuba awukhululekanga kwesi sikhundla.

Kukho iiyantlukwano ezahlukeneyo zePosi yeentlanzi.

Zama oku

• Ngaba kukho umntu okubonayo njengoko usiya entloko.
• Ungayigcina isilevu sakho sifakwe esifubeni sakho okanye usebenzise ii-cushion kunye neebhloko zokuxhasa intloko yakho ukuba uyayiyeka ixhomeke.
• Sebenzisa i-bolster okanye itawuli eshinyeneyo efakwe kuxande omxinwa phantsi kobude bomqolo wakho njengenkxaso.

5. Imfezi

I-posing-bending pose inokubangela uxinzelelo entanyeni yakho xa ushiya intloko emva.

I-Sphinx Pose yindawo emnandi enokusetyenziswa endaweni yeCobra.

Zama oku

• Ukuguqula i-Cobra Pose, gcina inqanaba lakho le-chin kumgangatho okanye ungene ngaphakathi ujonge phantsi.
• Zoba amagxa akho ezantsi kwaye umva umva ezindlebeni zakho.
• Unokwenza usana okanye isiqingatha seCobra endaweni yokuza kuphela ecaleni.

6. Inja ejonge Phezulu

Le poso inokubangela ezinye iinkxalabo ezifanayo neCobra ukuba uvumela intloko yakho ibuye umva.

Zama oku

• Ukwenza oku ukuma ngokukhuselekileyo, zoba amagxa akho ngasemva nangaphantsi, kude neendlebe zakho.
• Gcina i-chin yakho ihambelana nomgangatho kwaye ujonge kwindawo ethe ngqo ngaphambili okanye kancinci ezantsi.

7. Unxantathu

Ukuma okumileyo kunokudala uxinzelelo entanyeni nasemagxeni akho.

Ukuba unqwenela, ungongeza kwimiqolo yentamo ngokujika ujonge phezulu eluphahleni emva koko uye ezantsi emgangathweni.

Zama oku

Ukwenza unxantathu ukhululeke ngakumbi entanyeni yakho:

• Ukuba ugcina ujonge kwaye ujonge phezulu, jika esilevini kancinci.
• Endaweni yokuba uyeke intloko phantsi ukuze uphumle indlebe yakho egxalabeni.
• Okanye, unokuyijika intloko yakho ijonge phambili okanye ezantsi.

Icala elongeziweyo le-Angle kunye nesiqingatha seNyanga

Kule mibini mibini, intamo yakho ikwindawo efanayo no-Triangle. Unokwenza uhlengahlengiso olufanayo, kubandakanya ukujikeleza kwentamo.

8. Ukujija kujonga

Ukuma, ukuhlala phantsi, kunye ne-supine twists kunokubangela ubunzima entanyeni yakho ukuba ujika okanye wolula intamo yakho kude kakhulu. Abanye abantu bayigqobhoza intamo ukuze bangene nzulu kwiposi, kodwa isenzo sokujija kufuneka siqale kwisiseko somqolo wakho.

Zama oku

• Xa ujikajika, gcina i-chin yakho ingathathi hlangothi kwaye ungene kancinci esifubeni sakho.
• Ungayijika intloko yakho ibuyele kwimeko yokungathathi cala okanye ujonge kwelinye icala.
• Khetha eyona ndawo intle kakhulu entanyeni yakho.
• Gcina ukujongwa kokujija emqolo.

9. I-yoga esemoyeni

Sebenzisa isilumkiso xa usenza nayiphi na pose kwi-yoga esemoyeni ebeka uxinzelelo entanyeni nasemagxeni akho.

Olu hlobo lweyoga lufuna amandla amaninzi, kwaye kulula ukulimaza intamo yakho kwiindawo ezinje ngegxa lamagxa, umva kunye nokujika. Ukubeka apho ubeka khona intloko phantsi okanye ngasemva kunokuba yingozi.

Isilingi sokujika inokuba luncedo olukhulu xa isetyenziswe ngendlela echanekileyo.

Unokwenza i-inversion elula ngokuxhasa iinyonga zakho ngeemisipha kunye nokubeka ilaphu elijikeleze umqolo wakho osezantsi. Emva koko yehla umva kwaye usongele imilenze yakho kwilaphu, ukuxhoma ujonge ezantsi. Vumela izandla zakho ukuba zichukumise umgangatho okanye zibambe kwilaphu.

10. Ezinye iimeko zempilo

Ukuba unayo nayiphi na imeko yezempilo okanye inkxalabo echaphazela intamo yakho, unokuba semngciphekweni wokulimala kwentamo.

Abantu abane-osteopenia okanye i-osteoporosis basengozini yokuxinana kunye nokuxinana kwamathambo omqolo. Kuya kufuneka baphephe iindlela ezibeka uxinzelelo olukhulu entanyeni yabo okanye zibangele ukuqaqamba komqolo.

Abantu abanesifo samathambo abafumana iintlungu zentamo banokuzama ezinye zezi zinto zokuzilolonga ukuze bafumane isiqabu.

Iingcebiso

Kukho izinto ezimbalwa ezinokubakho xa usenza i-yoga, ngakumbi ukuba iintlungu zentamo zikuxhalabisa.

Fumana utitshala onendlela emnene kwaye afake imiba yeyoga ngaphaya komzimba, njengokuqonda ngaphakathi, ukuphefumla kunye nokucamngca.

Utitshala onobuchule uya kunika uhlengahlengiso oluninzi kwaye akukhokele ekusebenzeni nezixhaso. Fika eklasini kwangethuba ukuze ube nexesha lokuxoxa ngazo naziphi na iinkxalabo ezithile kunye nabo.

Gcina ulwazi olomeleleyo lwangaphakathi olukukhokela ekusebenzeni kwakho. Ukuphefumla kwakho sesona sikhokelo silungileyo nakweyiphi na imeko. Ukuba kunzima ukugcina ukuphefumla okuthe tye, okuzinzileyo, kunye nokunethezeka, usenokuzityhala ngamandla.

Ngena kwiPosi yoMntwana okanye kwenye indawo yokuphumla naninina ngexesha leklasi. Yiba nezinto ezimbalwa ozithandayo engqondweni onokuziqhelanisa nazo xa iklasi yonke ikhokelwa ukuba wenze into ongathanda ukutsiba.

Zilungiselele kwiseshoni nganye yeyoga ngokuphumla kakuhle nangamanzi afanelekileyo.

Ukuba unako, hamba uhlikihla rhoqo okanye unyango lwe-acupuncture ukunceda ukunciphisa uxinzelelo lwezihlunu. Ukuhlamba iibhafu zetyuwa ezishushu okanye ukutyelela i-sauna kunokuba luncedo.

Ukuba ukufumanisa kunzima ukuvumela intamo yakho ixhomeke emva kwezinye iimeko, lala emaphethelweni ebhedi yakho namagxa akho usecaleni kwaye uzame ukuvumela intloko yakho ukuba ibuyele umva. Yiba nomntu apho azokubona ngelixa uyiqhela. Unokuyeka intloko yakho ixhomeke kude kube yimizuzu emihlanu ngexesha.

Ezinye iindlela zokunceda iintlungu zibandakanya:

• Ngaba i-yoga ifuna ukukhulula iintlungu zentamo.
• Faka ubushushu okanye umkhenkce kwindawo echaphazelekayo amaxesha ambalwa ngemini.
• Thatha iziyobisi ezichasayo (ii-NSAID), ezinje nge-ibuprofen okanye naproxen (Motrin, Advil, okanye Aleve).
• Zama i-turmeric ukunceda ukunciphisa iintlungu.

Ukuthatha

Khumbula ukuba kukho izinto onokuzenza ngaphambi, ngexesha, nasemva kweseshoni yeyoga ukukhusela intamo yakho.

Eminye imiba iluncedo kakhulu, kodwa ayibalulekanga kuqheliselo lwakho.

Nokuba uzakhela ezona ngxaki zinzima kuwe okanye uyiyoga enamava, kusenokubakho amaxesha apho kuya kufuneka uthathe ikhefu elipheleleyo kwiinkqubo ezithile okanye ubume ukuze uphilise umzimba wakho.

Ngeli xesha, unganqwenela ukuphonononga imeko yokomoya okanye yeesoteric yeyoga ngokwenza ukucamngca okukhokelwayo okanye imithambo yokuphefumla ekuvumela ukuba uphumle ngelixa uzisa ulwazi emzimbeni wakho.