I-10 zeYoga eziBalaseleyo kwiPain Back

Umxholo

• 1. Ikati-Inkomo
• 2. Inja ejonge ezantsi
• 3. Unxantathu owandisiweyo
• 4. I-Sphinx Pose
• 5. ICobra Pose
• 6. Inkumbi
• 7. Ibhulorho Pose
• 8. Isiqingatha seNkosi yeentlanzi
• 9. I-Double-Knee Spinal Twist
• 10. iPose yomntwana
• Ngaba iyasebenza ngokwenene?
• Umgca wezantsi
• Uvavanywe kakuhle: IYoga emnene

Kutheni iluncedo

Ukuba ujongene neentlungu zangasemva, i-yoga isenokuba yile nto ugqirha ugqirha. I-Yoga lunyango lwengqondo oluhlala lucetyiswa ukuba lunganyangi iintlungu zangasemva kuphela kodwa uxinzelelo oluhamba nayo. Iimpawu ezifanelekileyo zinokuphumla kwaye zomeleze umzimba wakho.

Ukuziqhelanisa neyoga nokuba yimizuzu embalwa ngosuku kunokukunceda ufumane ulwazi ngakumbi ngomzimba wakho. Oku kuya kukunceda uqaphele apho ubambe khona uxinzelelo kwaye apho ungalingani khona. Ungasebenzisa olu lwazi ukuzizisa ulungelelwaniso kunye nokulungelelaniswa.

Qhubeka ufunda ukuze ufunde ngakumbi malunga nokuba ezi zinto zinokuba luncedo njani kunyango lwasemva.

1. Ikati-Inkomo

Olu thambeka lufikelelekayo lomqolo ololulekileyo kwaye luhlanganisa umqolo. Ukuziqhelanisa nale posose kukolula i-torso yakho, amagxa kunye nentamo.

Izihlunu zasebenza:

• Ispinae esisidanga
• ii-rectus zesisu
• triceps
• serratus ngaphambili
• gluteus maximus

Ukwenza oku:

1. Fumana kuzo zone.
2. Beka izihlahla zakho phantsi kwamagxa akho kunye namadolo akho phantsi kwethanga lakho.
3. Linganisa ubunzima bakho ngokulinganayo phakathi kwawo omane la manqaku.
4. Inhale njengoko ujonge phezulu kwaye uvumele isisu sakho siwele ezantsi emethini.
5. Khupha njengoko ubamba isilevu sakho esifubeni, zoba inkaba yakho ujonge kumqolo wakho, kwaye ugobe umqolo wakho usiya eluphahleni.
6. Gcina ulwazi lomzimba wakho njengoko usenza le ntshukumo.
7. Gxila ekuphawuleni nasekukhupheni uxinzelelo emzimbeni wakho.
8. Qhubeka nale ntshukumo ilulwelo okungenani umzuzu omnye.

2. Inja ejonge ezantsi

Le bend yendabuko iyahlaziya kwaye ihlaziye. Ukuziqhelanisa nale poso kunokunceda ekunciphiseni iintlungu zangasemva kunye ne-sciatica. Kuyanceda ukwenza ukungalingani emzimbeni kwaye kuphucula amandla.

Izihlunu zasebenza:

• imisipha
• deltoids
• gluteus maximus
• triceps
• ii-quadriceps

Ukwenza oku:

1. Fumana kuzo zone.
2. Beka izandla zakho zilungelelaniswe phantsi kwesihlahla sakho kunye namadolo akho phantsi kwethanga lakho.
3. Cinezela ezandleni zakho, tuck iinzwane zakho phantsi, kwaye uphakamise amadolo akho.
4. Yizisa amathambo akho ahlala phezulu eluphahleni.
5. Gcina ukugoba okuncinci emadolweni kwaye wandise umqolo wakho kunye nomsila.
6. Gcina izithende zakho kancinci emhlabeni.
7. Cinezela ngokuqinileyo ezandleni zakho.
8. Hambisa ubunzima bakho ngokulinganayo phakathi kwamacala omabini omzimba wakho, unikele ingqalelo kwindawo yethanga lakho kunye namagxa.
9. Gcina intloko yakho ngokungqamene neengalo zakho ezingasentla okanye ngesilevu sakho sime kancinci.
10. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.

3. Unxantathu owandisiweyo

Ukuma okuqhelekileyo kokuma kunokunceda ukunciphisa i-backache, i-sciatica, kunye nentlungu yentamo. Yolula umqolo wakho, isinqe, kunye nokugcuma, kwaye yomeleza amagxa akho, isifuba kunye nemilenze. Inokukunceda ekunciphiseni uxinzelelo kunye noxinzelelo.

Izihlunu zasebenza:

• latissimus dorsi
• oblique yangaphakathi
• gluteus maximus kunye nomlamli
• imisipha
• ii-quadriceps

Ukwenza oku:

1. Ukusuka ekumeni, hamba iinyawo zakho malunga neenyawo ezi-4.
2. Jika iinzwane zakho zasekunene zijongise phambili, kwaye iinzwane zakho zasekhohlo ngekona.
3. Phakamisa iingalo zakho ngokuhambelana nomgangatho kunye neentende zakho zijonge phantsi.
4. Jongisa phambili kunye nehenjisi kwisinqe sakho sasekunene ukuze uze ngaphambili ngengalo yakho kunye nomzimba.
5. Zisa isandla sakho emlenzeni wakho, ibhloko yeyoga, okanye phantsi.
6. Yandisa ingalo yakho yasekhohlo ukuya eluphahleni.
7. Jonga phezulu, phambili, okanye ezantsi.
8. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.
9. Phinda kwelinye icala.

4. I-Sphinx Pose

Le backbend ithambileyo yomeleza umqolo wakho kunye neempundu. Yolula isifuba sakho, amagxa, kunye nesisu. Inokukunceda ekunciphiseni uxinzelelo.

Izihlunu zasebenza:

• Ispinae esisidanga
• izihlunu ezinobungangamsha
• Iipectoralis ezinkulu
• trapezius
• latissimus dorsi

Ukwenza oku:

1. Lala ngesisu kwaye imilenze yakho yandisiwe emva kwakho.
2. Yenza izihlunu zomqolo wakho osezantsi, iimpundu kunye namathanga.
3. Zisa iingqiniba zakho phantsi kwamagxa akho kunye neengalo zakho phantsi kunye neentende zakho zijonge phantsi.
4. Kancinci phakamisa i-torso yakho ephezulu kunye nentloko.
5. Nyusa ngobumnene kwaye ungene kwizisu zakho ezisezantsi ukuxhasa umqolo wakho.
6. Qinisekisa ukuba uphakamisa ngomqolo wakho kwaye uphume ngesithsaba sentloko yakho, endaweni yokuwela kumqolo wakho osezantsi.
7. Gcina ujonge ngqo phambili njengoko ukhululeka ngokupheleleyo kule pose, ngelixa kwangaxeshanye uhlala usebenza kwaye ubandakanyekile.
8. Hlala kule ndawo ukuya kuthi ga kwimizuzu emi-5.

5. ICobra Pose

Le backbend ithambile isolula isisu sakho, isifuba kunye namagxa. Ukuziqhelanisa nale posose komeleza umqolo wakho kwaye kunokuthomalalisa i-sciatica. Inokukunceda ekunciphiseni uxinzelelo kunye nokudinwa okunokuhamba nentlungu ebuyayo.

Izihlunu zasebenza:

• imisipha
• gluteus maximus
• deltoids
• triceps
• serratus ngaphambili

Ukwenza oku:

1. Thetha ngesisu sakho izandla zakho ziphantsi kwamagxa kunye neminwe yakho ijonge phambili.
2. Zoba iingalo zakho ngokuqinileyo esifubeni sakho. Sukuvumela iingqiniba zakho ukuba ziye ecaleni.
3. Cinezela ezandleni zakho ukuze uphakamise kancinci intloko, isifuba kunye namagxa.
4. Unako ukuphakamisa indlela, phakathi, okanye yonke indlela enyukayo.
5. Gcina ukugoba kancinci kwiingqiniba zakho.
6. Unokuvumela intloko yakho ukuba ibuyele umva ukuze nzulu i-pose.
7. Khulula umva ezantsi kwi mat yakho kwi exhale.
8. Yiza neengalo zakho ecaleni lakho kwaye uphumle intloko.
9. Cothisa isinqe sakho ngapha nangapha ukukhulula uxinzelelo kumqolo wakho osezantsi.

6. Inkumbi

Le backbend ithobileyo inokunceda ekunciphiseni iintlungu ezisezantsi kunye nokudinwa. Yomeleza umva womzimba, iingalo kunye nemilenze.

Izihlunu zasebenza:

• trapezius
• Ispinae esisidanga
• gluteus maximus
• triceps

Ukwenza oku:

1. Lala ngesisu neengalo zakho ecaleni kwesifuba sakho kunye neentende zakho zijonge phezulu.
2. Chukumisa iinzwane zakho ezinkulu kunye kunye nezithende zakho ecaleni.
3. Beka ibunzi lakho kancinci emgangathweni.
4. Phakamisa intloko yakho kancinci, isifuba neengalo, ceke phakathi, okanye yonke indlela inyuke.
5. Unokuzisa izandla zakho kunye kwaye ubeke iminwe yakho ngasemva kwakho.
6. Ukujulisa indawo, phakamisa imilenze yakho.
7. Khangela ngqo phambili okanye phezulu phezulu njengoko ukwandisa umqala wentamo yakho.
8. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-1.
9. Phumla ngaphambi kokuphinda ubambe.

7. Ibhulorho Pose

Oku kubuyela umva kunye nokuguqula okunokukhuthaza okanye ukubuyisela kwimeko yesiqhelo. Yolula umqolo kwaye inokukhulula umqolo obuhlungu kunye neentloko.

Izihlunu zasebenza:

• i-rectus kunye ne-abdominis enqamlezileyo
• imisipha yegluteus
• Ispinae esisidanga
• imisipha

Ukwenza oku:

1. Lala ngomqolo ugobe amadolo kwaye izithende zitsalwe emathanjeni akho ahleliyo.
2. Phumla iingalo zakho ecaleni komzimba wakho.
3. Cinezela iinyawo neengalo zakho emgangathweni njengoko uphakamisa umsila wakho phezulu.
4. Qhubeka nokuphakamisa de amathanga akho afane nomgangatho.
5. Shiya iingalo zakho njengoko zinjalo, uzisa iintende zakho kunye neminwe edityanisiweyo phantsi kwethanga lakho, okanye ubeke izandla zakho phantsi kwenyonga yakho ukuxhasa.
6. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.
7. Ukukhululwa ngokuqengqeleka kancinci umqolo wakho ubuyele phantsi, i-vertebra nge-vertebra.
8. Beka amadolo akho kunye.
9. Hlaziya kwaye uphefumle ngokunzulu kwesi sikhundla.

8. Isiqingatha seNkosi yeentlanzi

Ukuma okujijayo kunika amandla umqolo wakho kwaye kunceda ukukhulula umqolo obuhlungu. Yolula isinqe sakho, amagxa, nentamo. Esi sithuba sinokunceda ukunciphisa ukudinwa kunye nokuvuselela amalungu akho angaphakathi.

Izihlunu zasebenza:

• irhomboid
• serratus ngaphambili
• Ispinae esisidanga
• Iipectoralis ezinkulu
• psoas

Ukwenza oku:

1. Ukusuka kwindawo ohleli kuyo, zoba unyawo lwakho lwasekunene kufutshane nomzimba wakho.
2. Yiza nonyawo lwakho lwasekhohlo ngaphandle komlenze wakho.
3. Yandisa umqolo wakho njengoko ujija umzimba wakho ngasekhohlo.
4. Thatha isandla sakho sasekhohlo uye phantsi emva kwakho ngenkxaso.
5. Hambisa ingalo yakho yangasekunene uye ngaphandle kwethanga lakho lasekhohlo, okanye usonge ingqiniba yakho edolweni lasekhohlo.
6. Zama ukugcina ihips yakho isikwere ukomeleza ukujija kumqolo wakho.
7. Jika amehlo akho ajonge nokuba leliphi na igxalaba.
8. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.
9. Phinda kwelinye icala.

9. I-Double-Knee Spinal Twist

Le twist yokubuyisela kwimeko yesiqhelo ikhuthaza ukuhamba kunye nokuhamba emqolo nasemva. Yolula umqolo wakho, umva kunye namagxa. Ukuziqhelanisa nale poso kunokunceda ekuthomalaliseni iintlungu kunye nokuqina emqolo nasezinqeni.

Izihlunu zasebenza:

• Ispinae esisidanga
• ii-rectus zesisu
• trapezius
• Iipectoralis ezinkulu

Ukwenza oku:

1. Lala ngomqolo amadolo wakho efakwe esifubeni kwaye iingalo zakho zandisiwe zaya ecaleni.
2. Cothisa imilenze yakho kwicala lasekhohlo ngelixa ugcina amadolo esondele kunye kangangoko.
3. Unokubeka umqamelo phantsi kwamadolo omabini okanye phakathi kwamadolo akho.
4. Ungasisebenzisa isandla sakho sasekhohlo ukucinezela kakuhle emadolweni.
5. Gcina intamo yakho iqonde, okanye uyijike kwelinye icala.
6. Gxila ekuphefumleni ngokunzulu kwesi sikhundla.
7. Gcina le poiz okungenani imizuzwana engama-30.
8. Phinda kwelinye icala.

10. iPose yomntwana

Olu luhlu luhamba kancinci luyindlela efanelekileyo yokuphumla kunye nokukhulula uxinzelelo entanyeni nasemqolo. Umqolo wakho wandisiwe kwaye woluliwe. I-Pose yomntwana ikwalula iinyonga, amathanga kunye namaqatha. Ukuziqhelanisa nale pose kunokunceda ekunciphiseni uxinzelelo kunye nokudinwa.

Izihlunu zasebenza:

• gluteus maximus
• Imisipha yekhafu yokujikeleza
• imisipha
• izihlunu zomqolo

Ukwenza oku:

1. Hlala emva kwezithende ngamadolo kunye.
2. Ungasebenzisa i-bolster okanye ingubo phantsi kwamathanga akho, i-torso, okanye ibunzi lenkxaso.
3. Goba phambili kwaye uhambe izandla zakho phambi kwakho.
4. Phumla ibunzi lakho kancinci emgangathweni.
5. Gcina iingalo zakho zandisiwe phambi kwakho okanye uze neengalo zakho ecaleni komzimba wakho kunye neentende zakho zijonge phezulu.
6. Gxila ekukhululeni uxinzelelo emqolo njengoko umzimba wakho ongaphezulu uwa unzima emadolweni.
7. Hlala kule ndawo ukuya kuthi ga kwimizuzu emi-5.

Ngaba iyasebenza ngokwenene?

Inye encinci kuvavanywa iziphumo zokuziqhelanisa neyoga okanye unyango lomzimba kwisithuba sonyaka omnye. Abathathi-nxaxheba babeneentlungu ezingapheliyo zangasemva kwaye babonisa ukuphucuka okufanayo kwiintlungu kunye nokusikelwa umda komsebenzi. Omabini la maqela ayengenamathuba okuba asebenzise amayeza eentlungu emva kweenyanga ezintathu.

Ukwahlula kufumanise ukuba abantu abenza i-yoga babonisa ukuncipha okuncinci ukuya kumodareyitha kwiintlungu kwixesha elifutshane. Ukuziqhelanisa kwafunyanwa ukonyusa kancinci inxaxheba yabathathi-nxaxheba kunye nexesha elide.

Nangona uphando lunethemba, ezinye izifundo ziyafuneka ukuqinisekisa kunye nokwanda kwezi ziphumo.

Umgca wezantsi

Nangona uphando lwamva nje luxhasa ukuziqhelanisa neyoga njengendlela yokunyanga iintlungu zangasemva, isenokungafaneleki kuwo wonke umntu. Qiniseka ukuba uyathetha nogqirha wakho ngaphambi kokuqala nayiphi na inkqubo yeyoga entsha okanye umthambo. Banokukunceda uchonge nayiphi na ingozi enokubakho kwaye bancede ukujonga inkqubela phambili yakho.

Ungaqala umkhuba wasekhaya kunye nemizuzu eli-10 ngosuku. Ungasebenzisa iincwadi, amanqaku, kunye neeklasi ezikwi-Intanethi ukukhokela indlela oziqhelanisa ngayo. Nje ukuba ufunde iziseko, unokwenza ngokwakho iiseshoni zakho.

Ukuba ukhetha ukufunda okungaphezulu kwezandla, unganqwenela ukuthatha iiklasi studio. Qiniseka ukuba ufuna iiklasi kunye nootitshala abanokubonelela ngeemfuno zakho ezithile.

Uvavanywe kakuhle: IYoga emnene