I-12 yeYoga ibanga i-Neck Pain

Umxholo

• Amanqanaba okufumana isiqabu
• Ukuma phambili ukugoba ukuma
• Imfazwe II
• Unxantathu owandisiweyo
• Inkomo yekati
• Xoxa inaliti
• Ubuso beenkomo
• Inkosi yesiqingatha yeentlanzi zibeka
• I-Sphinx pose
• Ipuppy eyandisiweyo
• Iposi yomntwana
• Imilenze yokunyusa udonga
• Isidumbu
• Iingcebiso ngokubanzi
• Nini ukubona ugqirha
• I-3 yeYoga ibanga iTekhnoloji yeNeck

Ushwankathelo

Intlungu yomqala ixhaphake kakhulu kwaye inokubangelwa zizinto ezininzi. Oku kubandakanya imisebenzi yemihla ngemihla ebandakanya ukuphindaphindeka kwendlela yokuhamba phambili, ukungahambi kakuhle, okanye umkhwa wokubamba intloko kwindawo enye.

Ayithathi lukhulu ukukhulisa iintlungu kule ndawo yomzimba wakho, kwaye kulula ukuba iintlungu zande emagxeni nasemqolo. Intlungu yentlungu inokukhokelela kwintloko kunye nokulimala.

Ukuziqhelanisa neyoga yeyona ndlela ilungileyo yokuphelisa iintlungu zentamo. Ubuncinane isifundo esinye sifumene i-yoga ukubonelela ngeentlungu kunye nokuphuculwa kokusebenza kwabantu abenza i-yoga iiveki ezilithoba. Ngokwenza oko, unokufunda ukukhulula nakuphi na ukungavisisani okubambe emzimbeni wakho.

I-Yoga inokuba luncedo ekunyangeni kwaneentlungu ezingapheliyo zentamo.

Amanqanaba okufumana isiqabu

Nazi ezinye zezinto zeyoga ezinokuba luncedo ekupheliseni iintlungu zentamo.

Ukuma phambili ukugoba ukuma

1. Yiza kwindawo yokuma kunye neenyawo zakho phantsi kwethanga lakho.
2. Yandisa umzimba wakho njengoko usonga umzimba wakho ongaphezulu, ugcine ukugoba kancinci emadolweni.
3. Yizisa izandla zakho kwimilenze yakho, ibhloko, okanye umgangatho.
4. Faka isilevu sakho esifubeni, kwaye vumela intloko nentamo yakho zikhululeke ngokupheleleyo.
5. Ungayishukumisa ngobumnene intloko yakho ngapha nangapha, ngaphambili ukuya ngasemva, okanye wenze izangqa ezimnene. Oku kunceda ukukhulula uxinzelelo entanyeni nasemagxeni akho.
6. Bamba esi sikhundla ubuncinci umzuzu omnye.
7. Zisa iingalo zakho kunye nentloko yakho yokugqibela njengoko usonga umqolo wakho ukuze ume.

Imfazwe II

UMfazwe II ukuvumela ukuba uvule kwaye uqinise isifuba sakho kunye namagxa ukuxhasa intamo yakho.

1. Ukusuka ekumeni, buyisela unyawo lwakho lwasekhohlo kunye neenzwane zakho zijonge ngasekhohlo ngekona elincinci.
2. Yiza nonyawo lwakho lwasekunene phambili.
3. Ingaphakathi lonyawo lwakho lwasekhohlo kufuneka luhambisane nonyawo lwakho lwasekunene.
4. Nyusa iingalo zakho de ziye kufana nomgangatho, iintende zakho zijonge ezantsi.
5. Gobela idolo lasekunene, ulumke ungatyabeli idolo lakho phambili kunamaqatha akho.
6. Cinezela kwiinyawo zombini njengoko usolula ngomqolo wakho.
7. Jonga ngaphaya kweminwe yakho yasekunene.
8. Hlala kule ndawo imizuzwana engama-30.
9. Emva koko yenza icala elichaseneyo.

Unxantathu owandisiweyo

I-Triangle pose inceda ekunciphiseni iintlungu kunye noxinzelelo entanyeni yakho, emagxeni nasemqolo ongaphezulu.

1. Tsiba, nyathela, okanye uhambe iinyawo zakho ziqhelane ukuze zibanzi kunesinqe sakho.
2. Jika iinzwane zakho zasekunene phambili kunye neenzwane zakho zasekhohlo ngekona.
3. Zisa iingalo zakho phezulu ukuze zihambelane nomgangatho kunye neentende zakho zijonge ezantsi.
4. Fikelela phambili ngengalo yakho yasekunene njengoko ubambelela kwisinqe sakho sasekunene.
5. Ukusuka apha, yehlisa ingalo yakho yasekunene kwaye uphakamise ingalo yakho yasekhohlo uye phezulu eluphahleni.
6. Jika ujonge nakweliphi icala okanye ungenza ujikelezo lwentamo emnene ujonge ezantsi nasezantsi.
7. Hlala kule ndawo imizuzwana engama-30.
8. Emva koko yenze kwelinye icala.

Inkomo yekati

Ukunyibilika nokwandisa intamo kuvumela ukukhutshwa kwempixano.

1. Qala kuzo zone iinyawo izandla zakho ziphantsi kwamagxa akho kunye namadolo akho phantsi kwethanga lakho.
2. Kwi-inhale, vumela isisu sakho ukuba sigcwalise umoya kwaye sithobe phantsi.
3. Jonga phezulu eluphahleni njengoko uvumela intloko yakho ibuye umva kancinci.
4. Gcina intloko yakho apha okanye yehlise isilevu kancinci.
5. Kwi-exhale, jika ujonge ngaphezulu kwegxalaba lasekunene.
6. Bamba ujonge apha imizuzwana embalwa emva koko ubuyele embindini.
7. Phefumla ujonge ngaphezulu kwegxalaba lasekhohlo.
8. Bamba eso sikhundla ngaphambi kokuba ubuyele kwiziko.
9. Ukusuka apha, tuck isilevu sakho esifubeni njengoko ujikeleze umqolo wakho.
10. Bamba esi sikhundla, uvumele intloko yakho ixhomeke.
11. Shake intloko ngapha nangapha uye phambili nasemva.
12. Emva kokwahluka oku, qhubeka nokushukuma okushushu kwenkomo yekati okungenani umzuzu omnye.

Xoxa inaliti

Esi sithuba sinceda ukunciphisa uxinzelelo entanyeni yakho, emagxeni nasemqolo.

1. Qala kuwo omane amanqatha ngezihlahla zakho phantsi kwamagxa akho kunye namadolo akho phantsi kwethanga lakho.
2. Phakamisa isandla sakho sokunene kwaye uyihambise ngasekhohlo ecaleni komgangatho ngentende yakho ijonge phezulu.
3. Cinezela isandla sakho sasekhohlo phantsi ukuze ufumane inkxaso njengoko uphumlisa umzimba wakho egxalabeni lasekunene ujonge ngasekhohlo.
4. Hlala kule ndawo imizuzwana engama-30.
5. Khulula kancinci, uphinde ungene kwiPose yomntwana (jonga ngezantsi) ukuphefumla okumbalwa, kwaye uphinde kwelinye icala.

Ubuso beenkomo

Ubume beenkomo ubuso banceda ukolula kwaye uvule isifuba sakho kunye namagxa.

1. Yiza kwindawo yokuhlala efanelekileyo.
2. Phakamisa ingqiniba yakho yasekhohlo kwaye ugobe ingalo yakho ukuze isandla sakho size ngasemva.
3. Sebenzisa isandla sakho sokunene ukutsala ngobunono ingqiniba yakho yasekhohlo ngasekunene, okanye uzise isandla sakho sasekunene ukuze ufikelele kwaye ubambe esakho sasekhohlo.
4. Hlala kule ndawo imizuzwana engama-30.
5. Emva koko yenze kwelinye icala.

Inkosi yesiqingatha yeentlanzi zibeka

Le twist yolula umqolo, amagxa kunye nesinqe.

1. Ukusuka kwindawo ohleli kuyo, zisa unyawo lwakho lwasekunene emgangathweni ngaphandle kwethanga lakho lasekhohlo.
2. Gobisa idolo lasekhohlo uze ulinqumle ngaphaya komlenze wakho wasekunene ukuze unyawo lwakho lwasekhohlo “lubetheleleke” emhlabeni ukuya ngaphandle kwethanga lakho lasekunene.
3. Yandisa umqolo wakho emva koko ujike umzimba wakho ongasekhohlo.
4. Beka isandla sakho sasekhohlo phantsi ngasemva kweempundu zakho.
5. Zisa ingalo yakho yasekunene ngaphandle komlenze wakho wasekhohlo.
6. Jika intloko yakho ijonge nokuba leliphi igxalaba, okanye wenze intshukumo yentamo emnene uye phambili nasemva.
7. Hlala kule ndawo umzuzu omnye.
8. Emva koko yenze kwelinye icala.

I-Sphinx pose

I-Sphinx pose yomeleza umqolo wakho kwaye yolule amagxa akho.

1. Cambalala phantsi esiswini kunye neengqiniba phantsi kwamagxa akho, ucinezela ezintendeni nakwizandla zakho.
2. Qinisa umqolo wakho osezantsi, iimpundu, kunye namathanga ukukuxhasa njengoko uphakamisa isifuba sakho esingasentla kunye nentloko.
3. Gcina ujonge ngqo phambili kwaye uqiniseke ukuba uyayandisa umqolo wakho.
4. Gcina le pose imizuzu emi-2.

Ipuppy eyandisiweyo

Le pose ilungile ekunciphiseni uxinzelelo kunye nokwolula umqolo kunye namagxa.

1. Qala kuwo omane amanqatha ngezihlahla zakho ngqo ezantsi kwamagxa kunye namadolo akho ngqo phantsi kwethanga lakho.
2. Hamba izandla zakho uye phambili kancinane kwaye uphakamise izithende zakho ukuza kwiinzwane zakho.
3. Kancinci yeza iimpundu zakho ezantsi kwizithende zakho, ume kancinci.
4. Bamba iingalo zakho kwaye ugcine iingqiniba zakho ziphakanyisiwe.
5. Phumla ibunzi lakho phantsi okanye ngengubo.
6. Vumela intamo yakho ukuba ikhululeke ngokupheleleyo.
7. Gcina umqolo wakho ongezantsi ugobile kancinci njengoko ucinezela ezintendeni zezandla zakho, wolula iingalo zakho, kwaye uzobe izinqe zakho ezantsi kwizithende zakho.
8. Bamba umzuzu omnye.

Iposi yomntwana

Ukuma komntwana kunokunceda ekunciphiseni iintlungu zentamo kunye nentloko ebuhlungu.

1. Ukusuka kwindawo yokuguqa, hlala kwizithende zakho kwaye uzise amadolo akho kwindawo efanelekileyo.
2. Yandisa umnqonqo wakho kwaye uhambe izandla zakho phambi kwakho, ujonge isinqe sakho ukuze ukwazi ukusonga phambili.
3. Gcina iingalo zakho zandisiwe phambi kwakho ukuxhasa intamo yakho, okanye ungabeka izandla zakho kwaye uphumle intloko kuzo. Oku kunokukunceda ukukhulula uxinzelelo lwentloko. Ukuba ikhululekile, buyisa iingalo zakho ukuba zilale ecaleni lomzimba wakho.
4. Phefumla ngokunzulu kwaye ujonge ekuyekeni nakuphi na ukuxinana okanye ukuqina okubambe emzimbeni wakho.
5. Phumla kule pose imizuzu embalwa.

Imilenze yokunyusa udonga

Le pose yokubuyisela kwimeko yesiqhelo inokubakho kokuphilisa okumangalisayo kwaye inokunceda ekunciphiseni uxinzelelo emqolo, emagxeni nasentanyeni.

1. Ukusuka kwindawo ohleli kuyo, jonga phambili esinqeni sakho eludongeni. Xa usondele eludongeni, lala ngomqolo kwaye ujonge imilenze yakho phezulu kunye nodonga.
2. Unokubeka ingubo okanye umqamelo osongiweyo phantsi kwenyonga yakho ukuze ufumane inkxaso.
3. Zisa iingalo zakho nakweyiphi na indawo efanelekileyo.
4. Unokuba unqwenela ukusilalisa ngobuso ubuso bakho, intamo kunye namagxa.
5. Hlala kule ndawo ukuya kuthi ga kwimizuzu engama-20.

Isidumbu

Zinike ixesha lokuziqhelanisa nokuzonwabisa xa ufile. Gxila ekuyekeni naluphi na uxinzelelo olushiyekileyo kunye noxinzelelo emzimbeni wakho.

1. Lala ngomqolo iinyawo zakho zibanzi kancinci kunesinqe sakho kwaye iinzwane zakho zibethelwe ecaleni.
2. Phumla iingalo zakho ecaleni komzimba wakho kunye neentende zakho zijonge phezulu.
3. Lungisa umzimba wakho ukuze intloko, intamo kunye nomqolo ulungelelaniswe.
4. Gxila ekuphefumleni ngokunzulu kwaye ukhulule nakuphi na ukuqina emzimbeni wakho.
5. Hlala kule ndawo ubuncinci imizuzu emi-5.

Iingcebiso ngokubanzi

Kuba ezi zinto zenzelwe ukunyanga isifo esithile, kubalulekile ukuba ulandele ezi ngcebiso:

• Khumbula ukuba umzimba wakho utshintsha imihla ngemihla. Yenza uhlengahlengiso kwindlela oziqhelanisa ngayo njengoko kufuneka kwaye uphephe iimeko ezibangela iintlungu okanye ukungonwabi.
• Vumela ukuphefumla kwakho kukhokele intshukumo yakho ukuze uhambe kancinci kwaye nobushushu.
• Yiya kuphela emaphethelweni akho - sukutyhala okanye uzinyanzele kuso nasiphi na isikhundla.
• Ukuba umtsha kwiyoga, zama ukuthatha iiklasi ezimbalwa kwisitudiyo sasekhaya. Ukuba oku akunakwenzeka, unokwenza iiklasi ezikhokelwayo kwi-intanethi.
• I-Hatha, i-yin, kunye neyoga zokubuyisela ziluncedo ekunciphiseni iintlungu zentamo. Ngaphandle kokuba unamava, kungcono ukuba ungenzi ngokukhawuleza, i-yoga enamandla.
• Yiba lula kwaye ube mnene nesiqu sakho. Yonwabela inkqubo kunye nokuziqhelanisa, kwaye uzihlangabeze nakweyiphi na indawo ozifumana mihla le.
• Gxila ekwenzeni ubuncinci imizuzu eyi-10 ukuya kwengama-20 yeyoga ngosuku, nokuba kukuphumla kwiindawo ezimbalwa zokuphumla.
• Khumbula indawo ohleli kuyo imini yonke.

Nini ukubona ugqirha

Ukuba uthathe amanyathelo okuphelisa iintlungu zentamo kwaye ayizukubangcono, okanye ukuba iintlungu zakho ziya zisiba mbi okanye ziqine, jonga ugqirha wakho. Intlungu yentamo ehamba nobundindisholo, ukuphelelwa ngamandla kwiingalo okanye ezandleni, okanye iintlungu ezibethayo egxalabeni okanye phantsi kwengalo nazo ziyimiqondiso ekufuneka ubonane nogqirha wakho.

Ugqirha wakho unokukunceda ukufumanisa ukuba ngaba zikhona izizathu ezisisiseko zentlungu. Banokucebisa ngenkqubo ethile yonyango ekufuneka uyilandele. Banokukuthumela kunyangi.

I-3 yeYoga ibanga iTekhnoloji yeNeck