IYoga yokuHanjiswa kwegazi

Umxholo

• Inja ejonge ezantsi
• Umlo II
• Unxantathu
• Imilenze inyuse udonga
• Yiyise kwinqanaba elilandelayo
• Ukuthatha
• Uvavanywe kakuhle: IYoga emnene

Ukuhamba gwenxa kunokubangelwa zizinto ezininzi: ukuhlala yonke imihla edesikeni, i-cholesterol ephezulu, imiba yoxinzelelo lwegazi, kunye neswekile. Ingabonisa ngeendlela ezininzi, kubandakanya:

• ukuba ndindisholo
• izandla neenyawo ezibandayo
• ukudumba
• izihlunu zemithambo
• iinwele ezaphukileyo kunye neenzipho
• uqhawuko
• izangqa ezimnyama phantsi kwamehlo akho

Ngethamsanqa, zininzi iindlela zokulwa nalo njengoko kukho iimpawu. Ungazama:

• amayeza
• ukutya
• ukuphepha ukutshaya
• umthambo

Ukuhamba kungundoqo kwimpilo kumanqanaba amaninzi, kubandakanywa nempilo yokujikeleza. I-Yoga ayisiyiyo enye yeendlela zokufikeleleka zomthambo (yimpembelelo ephantsi kwaye inokwenziwa ngabantu kuwo onke amanqanaba), kodwa ikwayenye yeentlobo ezilungileyo zomthambo wokujikeleza okungalunganga.

Olu luhlu lungezantsi lweziganeko luya kuba longezo olukhulu ekuzinyamekeleni nasekuziphatheni kakuhle. Oku kuyinyani ngakumbi ukuba ujongene nemicimbi yokujikeleza, nokuba yintoni unobangela wabo okanye ukubonakaliswa komzimba emzimbeni wakho.

Izixhobo ezifunekayo: Nangona i-yoga inokwenziwa ngaphandle kwe-yoga mat, enye iyacetyiswa ngokulandelelana apha ngezantsi. Inokukunceda ugcine unyawo oluqinileyo kwaye isetyenziswa kweminye imiyalelo ngokunjalo.

Inja ejonge ezantsi

Inja ejonge ezantsi ilungile ekusasazeni kuba ibeka isinqe sakho ngaphezulu kwentliziyo yakho kunye nentliziyo yakho ngentla kwentloko, oko kuthetha ukuba amandla omxhuzulane anceda ukuqukuqela kwegazi entlokweni yakho. Ikomeleza imilenze yakho, iphucula ukujikeleza kuyo.

Izihlunu zasebenza: hamstrings, latissimus dorsi, deltoids, glutes, serratus anterior, kunye ne-quadriceps

1. Qala kuwo omane, ngamagxa akho ngaphezulu kwezihlahla zakho, iinyonga zakho zingaphaya kwamadolo akho, kunye neenzwane ezifakwe phantsi.
2. Thatha umoya omninzi ngaphakathi, kwaye njengoko uphuma, cinezela ngokuqinileyo ezandleni zakho njengoko uphakamisa isinqe sakho emoyeni, wolula iingalo nemilenze.
3. Kweminye, oku kunokuba sisimo esihle kwangoko. Kwabanye, unokufuna ukuhamba iinyawo zakho umva nje ukuchukumisa ukuze uzive ukhululekile.
4. Ukuphefumla ngesiqhelo kodwa nzulu njengoko ucinezela kumnwe ngamnye kwaye ucinezele izithende zakho phantsi. Izithende zakho zisenokungabi semhlabeni apha, kuxhomekeke kwisimo sakho, kodwa ufuna ukuba basebenze kwelo cala, ugcine imilenze yakho isebenza.
5. Intamo yakho mayiphumle, kodwa ungayiyeki ixhonywe.
6. Hlala apha ixesha elide, ukuphefumla okunzulu. (Ungakuphinda oku amaxesha ambalwa, nangona kuya kuba ngcono ukwenza lonke uthotho amaxesha ambalwa, ukuqala ixesha ngalinye ngale pose.)

Umlo II

UMfazwe II uyamangalisa ukuphucula ithoni yemisipha emilenzeni yakho. Imisipha yakho iya kucinezela kwaye ikhulule imithambo kwimilenze yakho, ngaloo ndlela yonyusa ukujikeleza okusebenzayo.

Izihlunu zasebenza: i-quadriceps, i-piriformis, i-hip ligaments, i-scalenes, kunye ne-pectoralis encinci

1. Ukusuka kwiNja ejonge ezantsi, jonga phakathi kwezandla zakho kwaye unyathele unyawo lwakho lwasekunene ngokusondeleyo njengokuba ungayifumana phakathi kwezandla zakho. Ukuba ayihambi ngokulula phakathi kwabo, unokunceda ukuyisa phambili ngesandla.
2. Ngaphambi kokuba uphakamise izandla zakho phantsi, vula unyawo lwakho lwasekhohlo ukuze umphandle walo uhambelane nomda wangasemva wemethi. Unyawo lwakho lwangaphambili kufuneka lubekwe kunye neenzwane zijonge phambili. Ukuba ubuza kuqhuba umgca ukusuka ngasemva kwesithende sakho sasekunene uye ngasemva komatshini, kuya kufuneka ubethe embindini wonyawo lwakho lwangasemva. (Qaphela: Ukuba uziva ungazinzanga kule meko, nyathela unyawo lwakho lwasekunene kancinci ngasekunene, kodwa iinyawo zigcine zihambelana ngokungqinelanayo.)
3. Tsala umoya kakhulu, kwaye xa uphuma, yenza i-cartwheel izandla zakho njengoko umi. Oku kuyakuthetha ukuba ucinezele ngokuqinileyo ezinyaweni zakho kwaye uqale ngesandla sakho sasekhohlo esiza phambi komzimba wakho, ezantsi kobuso bakho, emva koko phezulu, ngaphambili, kwaye ekugqibeleni emva kwentloko yakho, isandla sakho sasekunene silandela ude ube wenza u "T" ngeengalo zakho.
4. Njengoko ubambe le pose, jonga ulungelelwaniso lwakho: Idolo lakho lasekunene kufuneka libe kwinqanaba le-90-degree, ngedolo lakho phezu kweqatha lakho, ucinezele kumda wangaphandle wonyawo lwakho lwangasemva. Umlenze wakho wasekhohlo kufuneka uthe tye, isifuba sakho sivulekele kwicala lasekhohlo lemat, kunye neengalo zakho ukuphakama kwamagxa. Jonga ngaphaya kwesandla sakho sasekunene.
5. Nje ukuba uzinze kwindawo kwaye uzive ukhululekile kulungelelwaniso lwakho, phefumla ngaphakathi nangaphandle ngokunzulu nangokucotha ubuncinci amaxesha ama-3.
6. Emva komphunga wakho wesithathu, phefumla kube kanye kwakhona, kwaye xa ukhupha loo moya, tyibilikisa izandla zakho zibuyele emhlabeni, kwicala ngalinye lonyawo lwasekunene. Buyela umva kwiNja ejonge ezantsi. Emva koko phinda unyawo lwakho lwasekhohlo phambili.

Unxantathu

I-Triangle ikwindawo emileyo, ke yenye yeethoni zemisipha kunye nokujikeleza kwemilenze. Esi sithuba sibandakanya ukuvula isifuba sakho kunye nokwandisa imiphunga, nayo ephucula ukujikeleza kwisisu sakho.

Izihlunu zasebenza: I-sartorius, i-piriformis, i-gluteus medius, ii-oblique kunye ne-triceps

1. Qala ngokuphindaphinda amanyathelo okungena kwiQhawe II.
2. Endaweni yokuba uzinze kwiQhawe II, phefumlela ngaphakathi xa ulungisa umlenze wakho wangaphambili kwaye ugcine iingalo zingqamene nemilenze yakho, kuloo "T."
3. Njengokuba ukhupha umphefumlo, yithi thiphu ngomlenze wakho wasentla phezu komlenze wakho wasekunene ukusuka esinqeni, ugcine umqolo wakho ixesha elide neengalo zakho zingqamana namagxa akho, ngoko ke u “T” uya kudibana nawe.
4. Phumla isandla sakho sasekunene elunyaweni lwakho, emaqatheni, okanye ebumnyameni. Ingalo yakho yasekhohlo kufuneka ifikelele esibhakabhakeni. Amehlo akho anokujonga kunyawo lwangaphambili, ngaphandle ngasekhohlo, okanye phezulu ngasekhohlo (ukuba uziva ngathi unemali yokwenza njalo).
5. Cinezela ezinyaweni zakho kwaye uzibandakanye nezihlunu zomlenze njengoko ugcina isifuba sakho sivulekile ecaleni, uphefumla ngokunzulu.
6. Emva kokuphefumla okuthathu ubuncinci, phakamisa i-torso yakho esinqeni sakho usebenzisa undoqo njengoko ugoba umlenze wangaphambili kwakhona. Ungatshintshela kwelinye icala njengoko wenzayo kwiQhawe II. (Ukuba uphinda ulandelelwano, buyela ku-1 kwaye uphinde ulandelelanise amaxesha amabini, usebenzisa indawo elandelayo njengendawo yokuphumla ukuvala isenzo.)

Imilenze inyuse udonga

Ukubeka imilenze yakho eludongeni ayisiyiyo nje inversion ngengqondo yokuba ibeka imilenze yakho ngaphezu kwentliziyo yakho, kodwa ikwayindlela yokuguqula indlela uninzi lwethu oluhlala ngayo imini yonke. Esi sikhundla sinokukunceda ukuhamba kwegazi ngokwesiqhelo, ukunciphisa ukudityaniswa kwegazi okanye ulwelo kwimida yakho enokwenzeka ebudaleni.

Izihlunu zasebenza: imisipha kunye nentamo, kunye nomphambili womzimba

1. Kule pose, shenxisa udonga lwakho eludongeni apho kukho indawo emazantsi, apho udonga luhlangana khona nomgangatho, kwaye ude ngokwaneleyo udonga ukuze imilenze yakho yolule ungakhange ubethe nantoni na.
2. Hlala ngokuhambelana nodonga. Emva koko, lala ngeenyawo zakho emhlabeni, uguqe ngamadolo.
3. I-Pivot kumqolo wakho ongezantsi / ophezulu, uphakamise iinyawo zakho kwaye ujikeleze ngobunono isisu sakho ukuze sinqamle udonga kwaye siwathambise amathambo akho ahlala phezulu ngaseludongeni. Nje ukuba ukhululeke (kungafuneka ujike kancinci), yandisa imilenze yakho eludongeni. Unako kwakhona ukubeka umqamelo okanye ingubo esongiweyo phantsi komqolo ongezantsi ukuba uziva ubhetele.
4. Phumla iingalo ecaleni kwakho, iintende. Ungahlala apha kangangoko uthanda.

Yiyise kwinqanaba elilandelayo

Ukuba uziva ukhululekile kwi-inversions, kwaye ukuba unebhalansi elungileyo, amandla asisiseko, kunye neepropu zeyoga, ungenza "imilenze emoyeni", endaweni yokuphakamisa udonga. Ayizukubakho indawo yokuphumla ngendlela efanayo, kodwa ilungile ekujikelezisweni nakumbindi.

1. Hlala kwimethi yakho kwaye ufumane ibhloko yeyoga ukuze ifikeleleke xa ulala phantsi.
2. Lala phantsi emethini, ugobe amadolo, kwaye uphakamise inyonga zakho, ubeke ibhloko phantsi kwe-sacrum yakho. Qiniseka ukuba iqinile emgangathweni kwaye uphumle ngokuqinileyo kuyo.
3. Ukugcina izandla zakho ecaleni komzimba wakho, iintende zixinzelela emhlabeni, phakamisa amadolo akho esifubeni sakho.
4. Tsala umoya kakhulu. Njengoko uphuma, qala ukwandisa imilenze yakho ukuya eluphahleni kancinci kwaye ngendlela elawulwayo.
5. Ukucinezela i-sacrum yakho kwibhloko yenkxaso, hlala apha i-10 epheleleyo, ukuphefumla okunzulu ngaphambi kokuphuma ngokulandelelana okufakileyo. Guqa amadolo esifubeni sakho kwaye ngobunono uqengqe isinqe sakho phantsi xa ubuyisela iinyawo zakho emhlabeni. Emva koko cinezela ezinyaweni zakho kwaye uphakamise isinqe sakho ukuze ususe ibhloko.

Ukuthatha

Ngelixa ezinye iingxaki zokujikeleza zibangelwa ziimeko ezithile zempilo, abantu abaninzi baseMelika bajongana nemicimbi yokujikeleza kwaye abazi. Ngoba? Kuba siyipaka kwiidesika zethu imini yonke kwaye asizisebenzisi iinkqubo zethu zokujikeleza ngendlela ebesifanele ngayo.

Ngokuzivocavoca ngeendlela ezinokucinezela kunye nokudodobalisa imithambo emilenzeni kunye nokufikelela kumxhuzulane ekufuthweni kwegazi elixineneyo kunye nokuguqula ukuhamba kwegazi, sinokuphucula ukujikeleza kwethu kwaye siphelise iingxaki. Nokuba unengxaki yokufumanisa isifo okanye cha, olu luhlu lungasentla lwe-yoga lunokunceda umzimba wakho usebenze ngokukuko ngokuphucula ukujikeleza kwakho.

Uvavanywe kakuhle: IYoga emnene