I-Yoga yoLula uMva ongezantsi

Umxholo

• I-Supine Cat-Cow (Ukuqina komqolo / ulwandiso ngasemva)
• Itheyibhile ephezulu kunye nokuDibana kweDolo ku-Elbow
• I-Trikonasana (Unxantathu wePosi)
• ISalabhasana (Inkumbi yeNkumbi)
• Xoxa inaliti
• Yise kude

Ukuziqhelanisa neyoga yindlela elungileyo yokugcina umqolo osezantsi usempilweni. Kwaye unokuyidinga, kuba iipesenti ezingama-80 zabantu abadala bafumana iintlungu ezisezantsi zangasemva kwinqanaba elinye okanye kwelinye.

Ukolula isinqe sakho kunye nokomeleza izihlunu esiswini sakho kunye nasemva kwetyathanga kuya kukunceda ugcine ukuma okufanelekileyo, ngelixa unceda ukugcina iidiski ze-intervertebral ziphilile. (Ezi zizinto ezinje nge-jelly donut-efana nezakhiwo ezihlala phakathi kwe-vertebra nganye kwaye zisebenza njengokothuka.)

Umqolo olungelelaniswe kakuhle ukwathetha ukuba yonke inkqubo ye-nervous inokusebenza ngokukuko, ukunceda ukuphucula impilo yakho iphela.

Nazi i-5 poses zokukunceda ukuba wenze ubude kunye nokwakha amandla kumqolo wakho osezantsi:

I-Supine Cat-Cow (Ukuqina komqolo / ulwandiso ngasemva)

Umqolo osempilweni ushukumayo kwaye womelele. Ukuhamba kunokunceda ekuthambiseni amalungu kunye nokuzisa igazi elitsha kwiidiski. Ukwenza i-Cat-Cow, ngakumbi xa ulele ngomqolo, kuyanceda ukwahlula iintshukumo zommandla we-lumbar (umqolo ongezantsi).

Izihlunu zomelele: i-rectus abdominus, i-oblique, i-hip extensors, i-erector spinae, i-quandratus lumbroum, i-hip flexors

Imisipha yandiswa: i-spinal extensors, i-hip flexors, i-rectus abdominus, i-oblique, i-hip extensors

1. Qala ngokulala ngomqolo, uguqe ngamadolo. Iinyawo zakho mazibe bububanzi benyonga ngaphandle namadolo akho abekwe ngqo ngaphezulu kwamaqatha akho.
2. Ukwenza iPow Pose: Kwi-inhale, yandisa umqolo wakho ngokuhambisa umsila wakho ezantsi phantsi, ukuvumela umva wakho osezantsi ukuba ugungxule kude emgangathweni kwaye wolule umphambili womzimba wakho.
3. Ukwenza i-Cat Pose: Kwi-exhale, shintsha umqolo wakho. Zoba umsila wakho ngasemva kwemiqolo yamadolo akho kwaye uvumele umva wakho ongezantsi ukuba ucabalele phantsi, ngelixa wolula umqolo womzimba wakho.
4. Phinda la maxesha ama-5-10.

Itheyibhile ephezulu kunye nokuDibana kweDolo ku-Elbow

Kwiyoga, sifuna ukulingana phakathi kokuguquguquka kunye nozinzo. Rhoqo, ukuba sinentlungu kwimisipha ethile okanye kwindawo ethile yomzimba, icala elichaseneyo libuthathaka. Lo msebenzi wokuqinisa undoqo unceda ukuphuhlisa izihlunu ngaphambili komzimba, kwaye kunceda ukuphucula ukuma komzimba.

Izihlunu zomelele: ii-rectus zesisu, ii-oblique, ii-biceps, ii-spinal extensors, i-hamstrings, i-glute maximus, i-triceps

Imisipha yandiswa: ii-quadriceps, ii-spinal extensors, i-hamstrings, i-biceps

1. Qala kuwo omane “kwindawo ephezulu”. Beka amagxa akho ngaphezulu kwezihlahla zakho kwaye ugcine isinqe sakho ngaphezulu kwamadolo akho. Yenza amathambo akho ahlale eludongeni emva kwakho kwaye ugcine isifuba sakho kwaye ujonge phambili. Le nto ibizwa ngokuba yi "neutral", ethetha ukuba amagophe endalo omqolo agcinwa.
2. Kwi-inhale, finyelela ingalo yakho yasekunene phambili kunye nomlenze wasekhohlo ngasemva kwakho, ngelixa uzixhasa ngengaphambili lomzimba wakho.
3. Exhale kwaye uchukumise idolo lakho elisecaleni kwendololwana ejongene nayo, kwaye ujikeleze umqolo wakho ngokucinezela isandla sakho sasekhohlo phantsi.
4. Inhale kwaye ubuyele kumlenze owandisiweyo nakwindawo yengalo, ukugcina ubude ukusuka kumsila ukuya kwisithsaba.
5. Khupha kwaye ubeke imilenze yakho phantsi phantsi.
6. Phinda kwicala lasekhohlo. Ziqhelise amaxesha ama-5, kwicala ngalinye.

I-Trikonasana (Unxantathu wePosi)

Ukuma okumileyo yindlela efanelekileyo yokufumana ubude kunye nendawo emzimbeni. Igalelo lokunciphisa iintlungu zangasemva ziimisipha eziqinileyo, njengoko zinamathela kumathambo okuhlala, abekwe ngasemva kwethambo. Ukuqiniswa kwemisipha kunokubangela oko kubizwa ngokuba kukuthambeka okungasemva, okanye umva ongezantsi ojikeleziweyo.

Izihlunu zomelele: ii-oblique, i-quadratus lumborum, i-spinal extensors, i-biceps

Imisipha yandiswa: imisipha, i-pectoralis, i-triceps

1. Qala ngokuma kunye neenyawo zakho kunye. Phefumla kwaye wandise iingalo zakho ziye emacaleni akho kwindawo emise okwe-T kwaye unyathele iinyawo zakho de udibanise amaqatha akho ezantsi kwezihlahla zakho.
2. Kwi-exhale, ukusuka nzulu ngaphakathi kwesokisi ye-hip, jika umlenze wakho wasekunene ngaphandle (ngaphandle) ukuze unyawo lwasekunene kunye nedolo lukhombe kude nomzimba wakho. Unyawo lwakho lwangasemva kunye ne-hip kufuneka ijongwe kancinci kumlenze wakho wangaphambili.
3. Kwi-inhale, fikelela ngengalo yakho yasekunene njengoko utshintsha i-hip yakho yangaphambili, udala ubude obukhulu kumzimba wakho osecaleni.
4. Exhale kwaye ubeke isandla sakho sasekunene ezantsi ngaphandle kweenyawo zakho okanye ngaphandle. Ingalo yakho yasekhohlo kufuneka ibe ngaphezulu ngqo kwegxalaba lakho lifikelela ngokuqinileyo esibhakabhakeni.
5. Hlala apha uphefumle ngokupheleleyo. Ukuphuma, tyhala kwaye uphakamise umzimba wakho umile kwaye uhambelane neenyawo zakho. Phinda kwicala lasekhohlo.

ISalabhasana (Inkumbi yeNkumbi)

Imikhwa eqhelekileyo yokuhlala kunye nokuzingela phambili (cinga ukujonga ifowuni yakho okanye ukuhlala edesikeni yakho) kunokubangela ukuba umqolo ujikeleze. I-Locust Pose yenzelwe ukulwa noku, ngokuphuhlisa izihlunu ngasemva komzimba wakho, nto leyo ebaluleke kakhulu ekumeni kakuhle. Uya kuvula nemiphunga yakho, eya kuthi incede ukuphucula ukuphefumla kwakho.

Izihlunu zomelele: imisipha, i-glute maximus, ii-spinal extensors

Imisipha yandiswa: i-hip flexors, i-rectus abdominus, i-pectarolis, i-biceps

1. Qala ngokulala ngesisu, neengalo zakho ngamacala akho kunye neentende zakho zijonge ezinqeni zakho zangaphandle. Phawula: Ungabeka ingubo ebhityileyo phantsi kwethanga lakho ukuba umgangatho unzima kakhulu.
2. Kwi-inhale, phakamisa umzimba wakho uphela phantsi ngokunyusa iingalo kunye nemilenze phezulu, kunye nesifuba sakho kunye nesithsaba sentloko yakho phambili.
3. Lumka ungasebenzi ngaphezulu kwe-glute maximus yakho ngokunyusa ngaphezulu imilenze yakho yangaphakathi. Isisu sakho esezantsi kufuneka sikhuphe emgangathweni, njengoko uzobe umsila wakho ngasemva kwamadolo akho.
4. Hlala kule ndawo ukuphefumla okupheleleyo oku-10. Ngezantsi uze uphinde uphinde ujikeleze ii-3.

Xoxa inaliti

Ayizizo zonke iintlungu ezisezantsi ezivela kwingingqi ye-lumbar, kodwa endaweni yoko kwenzeka apho i-sacrum (icandelo elixutywe yomqolo phantsi kwe-lumbar) idibana ne-pelvis. Oku kubizwa ngokuba lilungu le-sacroiliac okanye i-SI edibeneyo. Intlungu ye-SI inezizathu ezininzi, ukusuka kukonzakala kunye nokungazinzi, ukuya kuxinano kwi-glutes.

Umsonto inaliti iyafikeleleka, kodwa inamandla imilo enceda ukukhulula isinqe sangaphandle kunye nokuqaqamba.

Izihlunu zomelele: sartorius, umsipha

Imisipha yandiswa: glute maximus, glute minimus, piriformis, tensor fascia latae

1. Qala emqolo uguqe ngamadolo, kunye neenyawo kunye nemilenze ububanzi ububanzi. Yinqumla i-ankle yakho yasekunene phezu kwethanga lakho lasekhohlo ukuze wenze ubume be-4. Phawula: Wamkelekile ukuba uhlale apha ukuba kunzima ukufikelela kwimilenze yakho.
2. Finyelela ingalo yakho yasekunene ngokuvula (iliso lenaliti) kwaye ubambe umphambili we-shin yakho yasekhohlo.
3. Njengoko udweba imilenze yakho esifubeni sakho, gcina i-lumbar yakho kwindawo yayo yendalo ngokwandisa amathambo akho ngaphambili kwigumbi.
4. Ingqiniba zakho kufuneka zigobe kancinci kwaye umqolo wakho ongaphezulu kunye nentloko kufuneka ihlale phantsi. Bamba esi sikhundla ngokuphefumla okungama-25 ngaphambi kokutshintsha amacala.

Yise kude

I-Yoga inokunceda ukunciphisa kunye nokukhusela iintlungu ezisezantsi. Ungaluqhelanisa nokulandelelana okulula kusasa ukuze uqalise usuku lwakho okanye ebusuku ukukunceda ukwandise emva komhla wokuzama. Iintsiba zethu zezona zibalulekileyo emzimbeni. Ukugcina umqolo umde kwaye womelele kuya kunceda ekucoleni ukutya, ekuphefumlweni nasekucaceni kwengqondo.

Khumbula ukubonisana nogqirha wakho ngaphambi kokwenza nayiphi na imithambo okanye ukuma komzimba, ngakumbi ukuba unemeko yempilo enokukubeka emngciphekweni omkhulu wokonzakala.