Ukukhulelwa kweYoga kuyolula umva, ihips kunye nemilenze

Umxholo

• Ushwankathelo
• Ukukhulelwa kukolula i-sciatica kunye neentlungu zangasemva
• Ikati-Inkomo
• Ukuhlala phantsi kwepiriformis (i-Half Pigeon eguqulweyo)
• Iposi yomntwana
• Isinqe sokukhulelwa sisolula
• Ibhulorho
• Yiyise kwinqanaba elilandelayo
• Ukubopha iAngle Pose
• Lunge
• Ukukhulelwa kuyolula imilenze
• Phambili iFold
• Ukuthatha

Ushwankathelo

Kubafazi abakhulelweyo, ukolula kunokunika izibonelelo ezininzi. Inokukunceda uhlale ulungile, ukhululekile kwaye ulungiselele umsebenzi. Okubaluleke ngakumbi kukuba inokukunceda ukunciphisa ezinye iintlungu kunye neentlungu onokuthi ube nazo.

Kodwa kukho izinto ezithile ekufuneka uzigcine engqondweni ngaphambi kokuba uqalise. I-Relaxin yihomoni ekhoyo emzimbeni. Ngexesha lokukhulelwa, amanqanaba e-relaxin ayanda. Inceda umzimba uphumle umlomo wesibeleko kunye nemisipha ngexesha lokuhanjiswa.

I-Relaxin iphinda ityibilikise kwaye ikhulule amalungu kunye nemisipha ye-pelvis, enokukuvumela ukuba uzolule kwimisebenzi efana neyoga. Ngesi sizathu, ukuzolula ngehlombe kakhulu kunokuba yingozi, njengoko kunokubangela ukwenzakala.

Ukuthintela naziphi na iingxaki ezinokubakho, zama ukungangeni nzulu kwizimemo kunokuba ubunakho ngaphambi kokukhulelwa. Ukuba usaqala, "ngobunono nangokucothayo" kufuneka ibe yimantra yakho.

Qiniseka ukuba ufumana imvume yogqirha wakho ngaphambi kokuziqhelanisa neyoga yokubeleka. Ezinye iingxaki zokukhulelwa zingenza ukuba umthambo ube yingozi.

Zama ezi zinto zendlela yokuphumla enceda ukulawula iintlungu kunye neentlungu onokuziva xa ukhulelwe.

Ukukhulelwa kukolula i-sciatica kunye neentlungu zangasemva

Ikati-Inkomo

Ukolula kuya kunceda ukomeleza umva wakho osezantsi, ukunciphisa isinqe kunye nentlungu esezantsi, kunye noncedo lwentlungu ejikelezayo.

Inokonyusa ukuhamba komqolo. Ukonyusa ukujikeleza kwegciwane lakho lomnqonqo kunceda ukuyithambisa imini yonke. Oku kunokunceda ukukhusela intlungu entsha kunye nokunciphisa oko kukhoyo.

Izixhobo ezifunekayo: mat yoga

Izihlunu zasebenza: umqolo, ingalo, isisu kunye nomqolo

1. Qala kuwo omane. Gcina iincopho zeenyawo zakho zisicaba emethini, amagxa ngokuthe ngqo ngaphezulu kwezihlahla zakho, kunye nesinqe ngokuthe ngqo emadolweni.
2. Njengoko uphefumla, yehla isisu sakho, uyeke umqolo wakho wangasemva, kodwa gcina amagxa akho eqengqele ngasemva nasezantsi ngelixa ujonge phambili kwaye phezulu phezulu. Le yiNkomo.
3. Njengoko uphuma, cinezela ezandleni zakho kwaye ujikeleze umqolo wakho wangasentla, ngelixa ujonge esiswini sakho. Yikati le.
4. Qhubeka uhamba kwi-arch yakho kwi-inhales yakho kwaye ujikeleze kwi-exles yakho.
5. Phinda kwakhona amaxesha ama-5.

Ukuhlala phantsi kwepiriformis (i-Half Pigeon eguqulweyo)

Ukolula kuluncedo kwabo baneentlungu ezisezantsi okanye zentlungu.

Imisipha ye-piriformis sisihlunu esincinci esinzulu kwii-glute ezinokuthi zenze spasm ngexesha lokukhulelwa. Oku kunokubangela iintlungu zangasemva nasemlenzeni ngenxa yolwalamano olusondeleyo kunye ne-nerve ye-sciatic. Ukolula ngobunono kwesi sihlunu kunokunceda ukunciphisa ukuqina kunye nentlungu.

Izixhobo ezifunekayo: sihlalo

Izihlunu zasebenza: umqolo, ipiriformis, glutes

1. Hlala esitulweni iinyawo zakho zithi tyaba phantsi.
2. Krwela inyawo elinye phezu kwelinye idolo ukumila kwenani "4."
3. Njengoko uphuma ngaphandle, ngokuthe ngcembe uncike phambili ugcina umva omde ude uve ukuba wolule umqolo kunye neempundu. Cinga ngokunyusa umqolo wakho kunokuba ugoqe amagxa akho uye emathangeni akho.
4. Bamba indawo kwimizuzwana engama-30.
5. Phinda kwelinye icala.

Iposi yomntwana

Le ndawo yokuphumla ilungele ukolula ngobunono ezo ntlungu zibuhlungu, isinqe kunye namathanga. Uya kolula umqolo, ngakumbi umva ongezantsi.

Izihlunu zasebenza: i-gluteus maximus, i-rotator, i-hamstrings, kunye ne-spinal extensors

1. Qalisa kuzo zone i-mat, ngamadolo akho ngqo phantsi kwethanga lakho.
2. Gcina iinzwane zakho ezinkulu zichukumisa. Oku kuya kunika igumbi lakho lesisu ukuba lityibilike phakathi kwamadolo akho kwaye kuthintele ukubeka ubunzima ezinqeni zakho. Unako nokuzandisa iinzwane zakho xa ukubamba kuzichukumisa kubeka uxinzelelo emadolweni okanye kunganiki ndawo yaneleyo yesisu sakho.
3. Faka kwaye uve ukuba umqolo wakho ukhula ixesha elide.
4. Njengoko uphuma, thabatha i-butt yakho kwizithende zakho kwaye unciphise iintloko zakho emethini ngelixa ubamba isilevu esifubeni.
5. Phumla apha, ebunzini lakho emhlabeni. Ungasonga ingubo okanye usebenzise ibhloko yeyoga kwaye vumela intloko yakho iphumle kuyo ukuba umhlaba ukude. Gcina iingalo zakho zoluliwe.
6. Gcina le ubuncinci i-5 ubunzulu, nokuba uphefumla.

Isinqe sokukhulelwa sisolula

Ibhulorho

Ibhulorho ibonelela ngokuzolula ngobunono kwi-hip flexors yakho. Inokukunceda ukomeleza umva wakho osezantsi, isisu kunye ne-glutes. Kuya kunceda ukukhulula i-hip kunye ne-back back aches.

Qaphela: Ibhulorho ithathwa ngokusemthethweni njenge-backbend kwiyoga. Uya kufuna ukunqanda ukubuyela umva "okukhulu" ngexesha lokukhulelwa, kodwa oku kuzolula ngobumnene kunokunceda ngeentlungu kunye neentlungu kunye nokuzisa ulwazi lwe-pelvic. Oku kunokukunceda ngexesha lomsebenzi.

Izixhobo ezifunekayo: ibhloko yeyoga (ngokuzithandela) yokubuyisela imeko kwimeko yesiqhelo okanye umngeni ongaphezulu

Izihlunu zasebenza: i-gluteus maximus, i-hamstrings, i-quadriceps, i-rectus abdominis, i-hip flexors

1. Lala uthe cwaka ngomqolo ugobe amadolo, iinyawo zakho zithi tyaba phantsi. Zifanele ukuba malunga nomgama wobubanzi be-hip ngaphandle, kodwa zinokubekwa ngakumbi xa kufanelekile. Gcina iingalo zakho ziqonde ecaleni komzimba wakho kwaye ukuba kuyenzeka, yibambe imilenze yakho ngokwaneleyo ukuba iminwe yakho ingatyisa umqolo wezithende zakho.
2. Njengoko uphefumlela ngaphakathi, jika i-pelvis yakho de kube umqolo wakho osezantsi ucofe kancinci ubhekise emgangathweni, emva koko uphakamise inyonga yakho ubuye umva emhlabeni, ucofe ngokulinganayo iinyawo zakho, ugcine umqolo ongathathi cala.
3. Gcina amanani ambalwa.
4. Njengoko uphefumla, ngobunono uqengqe umqolo wakho ubuyele emhlabeni, i-vertebra enye ngexesha.
5. Njengoko uphumla uzilungiselela okulandelayo, qiniseka ukuba umqolo wakho awuthathi cala. Umqolo wakho osezantsi kufuneka uphume kancinci emhlabeni, uhloniphe igophe lendalo lomqolo wakho we-lumbar.
6. Phinda amaxesha ali-10.

Yiyise kwinqanaba elilandelayo

Ukuthabatha oku kuthambeka kwinqanaba ukuya kwinqanaba elilandelayo, uya kufuna ukufumana ibhloko ye-yoga efanelekileyo. Uya kuphumla umqolo wakho osezantsi kwibhloko. Oku kuya kunika i-hip flexors yakho ithuba lokuvula ngakumbi.

1. Qala ngokulandela amanyathelo 1 no-2 kwi-Bridge pose ngasentla.
2. Xa ufumana isinqe sakho ngaphezulu kwenqanaba lesifuba, slayida ibhloko yeyoga phantsi kwesram. Ibhloko inokuba kulo naliphi na inqanaba / ubude. Into ephambili kukuba kufuneka uzive uzinzile ngokwaneleyo ukuze uphumle ubunzima beepelvis kuyo.
3. Ukuba ubunemithambo ebhetyebhetye ngaphambi kokukhulelwa, unokuphakamisa inyawo elinye, yalatha iinzwane zakho, uzibuyisele umva phantsi. Umphezulu wonyawo lwakho ngoku uya kujolisa emhlabeni.
4. Nje ukuba usendaweni, phumla ngokupheleleyo kwaye uthathe ukuphefumla oku-5 okucothayo, okunzulu.
5. Cothisa kancinci iinzwane zakho kwaye utshintshe iinyawo. Phinda kwelinye icala.

Ukubopha iAngle Pose

Esi sihlalo sihleli sivula i-hip. Ikwazinzisa kwaye inceda ukuzisa ulwazi kwi-pelvis yakho.Uya kolula amathanga akho angaphakathi, umva, nentamo.

Yizame njengendawo yokuxhasa exhaswa ngeyoga okanye ngebhola yokuzalwa ukuze uthembele kuyo.

Izihlunu zasebenza: amathanga angaphakathi, iinyonga, kunye nomqolo

1. Hlala emethini yakho kwaye uguqe ngamadolo, uzise iinyawo zakho kunye phambi kwakho.
2. Bamba iinzwane zakho kwaye uzobe iinyawo zakho ngobunono kwi-pelvis yakho.
3. Ngenisa kwaye uhlale umde kumathambo akho ahleliyo, hayi umsila wakho. Awufuni ukuba i-pelvis yakho ifakwe apha.
4. Njengoko uphuma, cofa amadolo akho emhlabeni. Ukugcina umqolo wakho uthe tye, ngobunono qala ukugoba esinqeni, uthathe i-torso yakho ukuya emhlabeni.
5. Xa ufika apho unokuhamba ngokukhululekileyo, khupha naluphi na uxinzelelo entanyeni yakho ngokuwisa isilevu.
6. Hlala apha u-3 ukuya ku-5 uyacotha, nditsho nokuphefumla. Ukuba kunokwenzeka, thambekeka kancinci uye phambili nompefumlo ngamnye, kodwa qiniseka ukuba awuzoluli ngaphezulu.

Lunge

Ukolula kuluncedo kwabo bane-hip flexors eziqinileyo, izihlunu ezihamba ngaphambili kwinyonga yakho. Ezi zihlunu zihlala zixinekile ngexesha lokukhulelwa ngenxa yotshintsho kwindawo yesinqe.

Izixhobo ezifunekayo: umqamelo okanye i-yoga mat

Izihlunu zasebenza: i-hip flexors, i-glutes, ingundoqo

1. Qala ukuguqa phantsi ngamadolo akho kwi-yoga mat okanye umqamelo wentuthuzelo.
2. Nyathela unyawo olunye uye phambili ukuze omabini la madolo angaphambili kunye nomlenze wakho ube kwii-angles ezingama-90.
3. Njengoko uphuma, khawulezisa kancinci, ubeke ubunzima kumlenze wakho wangaphambili. Isikwere esinqeni sakho ngokujikeleza umva wakho wenyusa phambili ude uve ukolula phantsi ngaphambili kwethanga nethanga.
4. Bamba eludongeni okanye kwisitulo sokulinganisa, ukuba kukho imfuneko.
5. Bamba indawo kwimizuzwana engama-30.
6. Phinda kwelinye icala.

Ukukhulelwa kuyolula imilenze

Phambili iFold

I-Hamstrings, izihlunu ezikhulu ezihamba emva kwamathanga akho, zihlala ziqinile ngexesha lokukhulelwa. Ukuqiniswa kwemisipha kunokukhokelela kwiintlungu ezisezantsi, iintlungu zomlenze, kunye neepateni zentshukumo ezimbi.

Izixhobo ezifunekayo: nanye

Izihlunu zasebenza: imisipha, umva ophantsi, amathole

1. Qala ukuma emethini iinyawo zakho zibanzi kancinane kune-hip-wide apart, iinzwane zikhombe phambili.
2. Yiya phambili ngomqolo othe tyaba kwaye kancinci izandla zakho zijonge phantsi.
3. Qhubeka ude uve ukuba wolule umva wemilenze yakho. Ungasiphumlisa isandla sakho ukuxhasa naphi na xa ukhululekile, kodwa ke thintela ukuphumla izandla edolweni uqobo.
4. Bamba indawo kwimizuzwana engama-30.
5. Ukunyusa ukolula, hamba izandla zakho uye kwelinye icala, emva koko uye kwelinye icala de ube uziva wolule.
6. Phinda amaxesha ama-3.

Ukuthatha

Ukukhulelwa lixesha apho izinto ezininzi ziguquka emzimbeni wakho, ezinokubangela iintlungu neentlungu. Intlungu yezihlunu okanye edibeneyo ngexesha lokukhulelwa inokuchaphazela amandla akho okwenza imisebenzi yemihla ngemihla kunye nokunciphisa umgangatho wobomi.

Ukuthatha inxaxheba kwimithambo ngexesha lokukhulelwa, kunye nokufuna uncedo lweengcali zononophelo lwempilo ezinje ngee-Therapists kunye ne-chiropractors, zinokuphucula kakhulu iintlungu kwaye zikuvumele ukonwabele ukukhulelwa.

Zama ukwenza oku kolula yonke imihla ukunciphisa ezinye zeentlungu eziqhelekileyo ezinxulumene nokukhulelwa. Banokuphucula ubhetyebhetye bakho kwaye bomeleze umqolo wakho kunye nezihlunu eziphambili. Ukuzivocavoca imihla ngemihla kunokunceda ukulungiselela umzimba wakho ukuba uphumelele.

Ingcebiso yeNgcali: Enye yeenzuzo zePose yoMntwana kukuba inokukunceda ukuzisa ulwazi ngokuphefumla emzimbeni wakho wangemva njengoko uziva usanda. Ukugxila koku xa uphumla kwindawo yokuphumla kunokukunceda ngexesha lomsebenzi.

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