Ukuncoma okucetyiswayo ukunciphisa i-Sore Tailbone

Umxholo

• 1. Ilanga leNtaka (iPhakravasana)
• 2. Icala le-Angle pose (Parsvakonasana)
• 3. Unxantathu ongunxantathu (Trikonasana)
• 4. I-Bow pose (iDanurasana)
• Iposi yomntwana (iGarbhasasana)

Ukuthambisa umsila obuhlungu

Iiposti zeYoga ziyamangalisa ukolula izihlunu, iigaments, kunye neethenda eziqhotyoshelwe kwithambo ekunzima ukufikelela kulo.

Ngokusemthethweni ibizwa ngokuba yi coccyx, umsila wethambo ubekwe emazantsi omqolo ngaphezulu kweempundu. Ukunciphisa iintlungu kwindawo leyo, gxila kwizimo ezolula nokomeleza. Olu bhalansi lukhuthaza ulungelelwaniso olufanelekileyo kwaye luvumela izihlunu ezijikelezileyo ukuba zibonelele ngenkxaso engcono.

Njengamaxesha onke xa usenza i-yoga, qhubeka kancinci kwaye ushukume kuphela ngaphakathi kwintshukumo engenazintlungu.

1. Ilanga leNtaka (iPhakravasana)

I-Sun Bird pose ibandakanya intshukumo elula eyindlela enamandla yokuqinisa izihlunu zangasemva ngelixa uzinzisa umqolo kunye nomsila.

1. Yiza kuzo zone, kunye nezihlahla zakho phantsi kwamagxa kunye namadolo phantsi kwenyonga yakho. Ukuba amadolo akho abuhlungu, beka ingubo phantsi kwawo ukuze ufumane inkxaso eyongezelelweyo.
2. Inhale kwaye uphakamise umlenze wasekunene, uwolule ngokuthe ngqo emva kwakho. Ukuba uziva ulungile, yandisa nengalo yasekhohlo ngokunjalo.
3. Exhale, ujikeleze umqolo kwaye ugobe idolo ebunzi. Dibanisa ingqiniba edolweni ukuba ubandakanya iingalo. Faka inhaleli kwakhona kwindawo yokuqala kwaye uphefumle, uphinde uqhagamshele ingqiniba edolweni.
4. Qhubeka nokuhamba malunga namaxesha amahlanu ekhonsathi kunye nomoya, ngaphambi kokutshintshela kwelinye icala.

2. Icala le-Angle pose (Parsvakonasana)

Le poso yandisa umzimba osecaleni ngelixa yomeleza imilenze. Umqolo wonke uyasebenza, ukomeleza umsila kunye nomqolo.

1. Yima ubude phambi kwe-mat yakho iinyawo zakho zibekwe.
2. Thumela umlenze wasekunene umva umva ngeenyawo ezimbalwa emva kwakho, ugcine umda wangaphandle wonyawo lwasekunene uhambelana nomda wangasemva wemethi. Ukulungelelanisa isithende sonyawo lwangaphambili kunye ne-arch yonyawo lwangasemva.
3. Gobisa idolo langaphambili, uqiniseke ukuba awoluli ngaphezulu kweqatha langaphambili.
4. Faka kwaye uphakamise iingalo zakho ukuze zihambelane nomhlaba. Gobela ingqiniba yasekhohlo ngelixa uphefumla, kwaye yehlise ingalo ukuze uhlale ethangeni lasekhohlo.
5. Yandisa ingalo yasekunene uye esibhakabhakeni, ukuvumela ukujonga kwakho ukulandela kuphela xa uziva ulungile entanyeni yakho. Olunye ukhetho kukujonga umhlaba.
6. Ukuqinisa ukuma ngokulula ingalo yasekunene phezulu kunye nendlebe, ngaseludongeni oluphambi kwakho. Gcina i-torso ivulekile kunye nemigca emzimbeni omde.
7. Gcina ezintlanu ukuya kwezisixhenxe zokuphefumla kwaye uphinde kwelinye icala.

3. Unxantathu ongunxantathu (Trikonasana)

I-Triangle pose inezibonelelo ezifanayo kwi-Side Angle pose. Yomeleza imilenze, inceda ukuzinzisa umqolo kunye nomsila, kwaye ivule isinqe. I-Triangle pose nayo yolula imisipha.

1. Beka unyawo olunye oluhambelana nomda wangasemva wemethi kunye nesithende sonyawo lwakho lwangaphambili ngokuhambelana neenyawo zakho zangasemva.
2. Gcina imilenze yomibini ithe nkqo kwaye ngelixa uphefumlela phezulu, phakamisa iingalo zakho ngokuhambelana nomhlaba.
3. Exhale, ufikelela phambili ngaphambi kokutsala icala lomzimba wakho kwaye wehlise ingalo yangaphambili emgangathweni, ugcine imilenze yomibini ithe nkqo. Gcina isandla ngaphakathi kumlenze wangaphambili. Yiya kuphela ezantsi njengoko uziva ulungile kuwe, mhlawumbi uyeke ethangeni okanye embindini.
4. Gcina intliziyo kunye nomzimba uvulekile ngokugcina iingalo zakho zilungelelanisiwe, ngokungathi ucinezela umzimba wakho kwindawo engabonakaliyo yeglasi emva kwakho.
5. Hlala uphefumle isihlanu ukuya kwesisixhenxe ngaphambi kokuba unyuke ngobunono uphinde uphinde kwelinye icala.

4. I-Bow pose (iDanurasana)

Le backbend ithambile kwaye yomeleza umqolo kunye nomsila weethambo kunye neetoni ngaxeshanye. Yinto enkulu yokubuyela umva kwabaqalayo kuba amandla afunekayo anciphisa umngcipheko wokuqunjelwa kumqolo we-lumbar, eyimpazamo eqhelekileyo ngokubuyela umva.

1. Lala ngesisu sakho iingalo zakho ziphumle ecaleni kwakho nebunzi emethini.
2. Gobisa amadolo uze ubambe umphandle wamaqatha akho. Ukuba oku akunakwenzeka, vele ufikelele kumaqatha.
3. Faka kwaye uphakamise i-torso phezulu emethini. Thumela iinyawo zakho esibhakabhakeni. Emva koko jonga indlela yakho ephezulu, uthumele iinyawo zakho phezulu kwaye uvumele loo mandla ukuba aphakamise isifuba ngaphezulu. Ukuba awukwazi ukufikelela iinyawo zakho, ngokulula ukufikelela kubo, ukugcina imilo isaphetha ngaphandle uqhagamshelo.
4. Hlala uphefumle kathathu ukuya kwesihlanu ngaphambi kokuba wehle ukuze uphumle.
5. Phinda kathathu amaxesha.

Iposi yomntwana (iGarbhasasana)

I-Pose yomntwana yindawo yokuphumla ethambileyo eyolula ngobunono umqolo wonke, kugxilwe kumqolo osezantsi kunye nommandla wethambo. Yindawo yokubuyisela ehlaziya inkqubo yeemvakalelo, ebonelela ngendawo ekhuselekileyo yokuba umzimba uvuseleleke. I-Pose yomntwana kuyamangalisa ukuza nanini na ixesha xa ufuna ukuseta kwakhona ngengqondo, okanye ukuba umsila wakho ufuna ingqwalaselo eyongezelelweyo.

1. Yiza kuwo omane amagxa ngamagxa akho phantsi kwezihlahla kunye namadolo phantsi kwenyonga.
2. Sasaza amadolo ngokubanzi, uthabathe emaphethelweni omatshini ngelixa ugcina iinyawo zakho ndawonye.
3. Thumela i-pelvis ibuyele kwizithende ngelixa unciphisa i-torso emethini. Vumela ibunzi lakho nalo liphumle emethini, ukuba kunokwenzeka.
4. Yolula iingalo zakho phambi kwakho okanye ubambe izandla ngasemva kwakho. Ukuba ungathanda ukwenza i-pose isebenze kancinci, wolule iminwe yakho, ufikelela eludongeni oluphambi kwakho, uzive ukhululeka emagxeni.
5. Yenza naluphi na uhlengahlengiso ukuze ufumane intuthuzelo engaphezulu kwiposi, mhlawumbi usondeze amadolo akho kunye okanye ubanzi.
6. Hlala uphefumla kahlanu okanye okoko ungathanda.