Abavuli bezinhliziyo banweba isifuba sakho kanye nomgqa wokubamba, okwenza kube ngokwengeziwe futhi bamukele. Uma usuqedile futhi isifuba sakho sehlile, kungukumiswa kokuthobeka nokuthunyelwa. Ukuvula inhliziyo yakho kuyona okuphambene nalokho, ukuthembela kwe-telegraphing kanye negunya. Ukuchitha amahora amaningi ukusebenza emahokheni, izinkinobho ezibophezelekile zenza umgogodla uphawule, obangela ubuhlungu emuva. Kubalulekile ukuphikisana nalokhu okuthunyelwe ngokuvula izinhliziyo.
Eziningi, nakuba zingekho zonke, zalezi zinto zibuyele emuva. Uma ukuguqa emuva, ikakhulukazi ngenhloso yokuvulwa kwenhliziyo, gxila ekufakeni izingxenye ezingenhla nezingaphakathi zomgogodla, okuvame ukusetshenziselwa ukusetshenziswa ngoba emuva okuphansi kufana nokuguquguquka.
Izinto ezizansi ngezansi zihlelwe ngokulandelana kobunzima, kanye nezimo ezihamba phambili ezifanele kakhulu abaqalayo kuqala. Lezi zinhloso zenzelwe ukwandisa ikhono lokuvulwa kwenhliziyo ye-pose ngayinye.
1 - Ukuvula Inhliziyo Yenhliziyo
Uma unomphefumulo ofana ne-bolster, ingubo, noma uvimbela ukuhamba kahle, ukuvula inhliziyo kwenhliziyo kuyindawo enhle ukuqala ukuhlola kwakho. Beka isikhala ukuze sikwazi ukusekela emuva kwakho phansi kwehlombe lakho uma ulala kuso. Imilenze ingaba kunoma isiphi isikhundla: okuthunyelwe, amadolo aguqulwe, unkulunkulukazi . Ungase ufune enye into yokusekela ikhanda lakho.
Hlala kulesi sikhundla imizuzu embalwa njengoba emuva kwakho kuncibilikisa phezu kwe-prop. Uma ungenawo umnikazi wezinhlelo ze-yoga ezisemthethweni, sinomqondo wokuthi ungayisakaza kanjani izinto onokuzungezile endlini .
2 - I-Cat-Cow Stretch - Chakravakasana
Sebenzisa inkomo yenkomo njengento yokuzivocavoca, ngokuphambene, ukuthatha ithuba lokuzwa ngempela umehluko emkhatsini wokwelulwa komgogodla nokweqa. Ngokudweba inhliziyo yakho ngaphakathi esifubeni sakho (i-flexion), ungayandisa ngokwengeziwe endaweni yenkomo (isandiso, ukuvula inhliziyo).
Cabanga uchungechunge olugijima esifubeni sakho sternum bese uqhubeka nokubuyela emuva etafuleni. Enkathini, ucingo ludonsa isikhungo sakho esifubeni. Ngenkomo, ucingo ludonsa i-sternum yakho phansi.
3 - Sphinx Pose
I-Sphinx yindawo enhle yokufunda ukudweba isifuba sakho emahlombe akho, isenzo esizosebenza ngezindlela eziningi eziningi (njenge-cobra neyezinja ezibheke phezulu) futhi kuhle ukuvulwa kwenhliziyo.
Cindezela ngokuqinile emabunzini akho ukuze wandise umgogodla wakho, wenze indawo isifuba sakho siqhubekele phambili. Roll amahlombe akho emhlane wakho bese uwagcina ehamba ezindlebeni zakho. Dweba izintende zezandla zakho emuva kwesimiso sakho emzimbeni wakho ngaphandle kokuzihambisa ukuba zikhukhumeze isifuba sakho.
4 - I-Bridge Pose - Setu Bandha Sarvangasana
Ebhuloho, phakamisa amahlombe akho ngaphansi komzimba wakho ngemuva kokuthi uphakamise izinyathelo zakho ukuze uvumele isifuba sakho siphume. Amahlombe akho ehlombe asebenza njengeshalofu esincane ukusekela inhliziyo yakho ngemuva.
5 - Supine Twist Spin - Supta Matsyendrasana
Le twist inikeza ithuba elikhulu ukwelula phambili kwesifuba. Ngenhloso yokuvulwa kwenhliziyo, gxila ekugcineni kokubili ngangokunokwenzeka ukugcina amahlombe akho emhlabathini. Lokhu kungabangela ukuba idolo lakho lisuke phansi, kodwa kunjalo. Ungacabanga ukuthi uthisha ucindezela ngobumnene emahlombe akho ukubakhuthaza ukuba baphumule.
6 - I-Cobra Pose - iBhujangasana
Nge- cobra , gcwalisa amahlombe akho futhi uwagcine kude ezindlebeni zakho. Uma uphumule, phakamisa isifuba sakho phansi ngaphandle kokucindezela ezandleni zakho. Exhale futhi ulethe ikhanda lakho phansi. Phinda lo mjikelezo ekuphefumuleni kwakho okulandelayo kokubili, ukuvuselela ukuphakamisa nokukhipha amandla ukusika phansi.
Lokhu kuphinda kusiza ukuvuselela imisipha emhlane wakho ukuze ukwazi ukuphakamisa okuncane kancane uma uzama.
7 - I-Warrior II - i-Virabhadrasana II
Nakuba kungabonakali ukuvulwa kwenhliziyo njengoba abanye bebukeka, i- warrior II iyakusiza ukudala ukukhula ngaphakathi kwesifuba. Ukunakwa okuningi ngokuvamile kungena emilenzeni kule pose futhi i-torso nezikhali zitholwa kancane.
Ufuna ukuqinisekisa ukuthi awuwa ngaphansi kokuma kwakho okujwayelekile lapha, okuvame ukujikelezwa phambili. Qinisekisa ukugoqa amahlombe akho phansi bese ubuya ukuze ugweme ukuzingela. Finyelela ngamandla ngokubili kokubili ukuze wenze isikhala ngaphesheya kwesifuba.
8 - I-Angle Ngaphandle Yengxubevange - U-Utthita Parsvakonasana
I-angle enganwe ehlangene kufanele ibe ukuvula inhliziyo, kodwa iqaphelisisa ingxenye yakho ukuze uqiniseke ukuthi awuvumeli isifuba sakho siphenduke ngomzamo wokubeka isandla sakho phansi. Kungcono ukuthatha isikhumbuzo sakho ngaphesheya kwegceke langaphambili uma kukuvumela ukuthi uphendule isifuba sakho esihlahleni. Finyelela phezulu ngezingalo zakho eziphakanyisiwe ukuze wenze isikhala.
9 - I-Triangle Pose - Utthita Trikonasana
I-triangle pose inezinyathelo eziningana nezenzo ezifanayo lapha njengoba kufakwe engxenyeni ehlangothini elibanzi, ngenhla. Thatha isandla sakho phezulu phezulu umlenze wakho wangaphambili noma ungene ebhodini uma kuvumela inkululeko engaphezulu esifubeni sakho.
Ungazama futhi ukwehlisa ingalo yakho ephakanyisiwe ngemuva kwakho futhi mhlawumbe ubamba ukubamba kwethanga lakho langaphakathi. I-traction yalokhu ibopha ikuvumela ukuba ukwandise ukuvula ngaphakathi kwesifuba sakho.
10 - Half Moon Yoga Pose - Ardha Chandrasana
Ku- ardha chandrasana , qiniseka ukuthi ukuphakamisa ingalo yakho kuwumphumela wokuvula kwesifuba sakho ngasekudleni. Kulula nje ukuphakamisa ingalo yakho kodwa ugcine isifuba sakho sithukuthele phansi. Phendulela esifubeni sakho ngokugcwele ngaphambi kokuba uphakamise ingalo yakho.
Zama ukubeka isandla sesandla sakho esiphakanyisiwe ehlombe lakho ukuze uzisize ukuze usivuselele ngaphambi kokuqondisa ingalo yakho phezulu.
11 - Ukubhekana Nezinja Eziphezulu - Urdhva Mukha Svanasana
Inja ebheke phambili iyaba yisayithi sokuwa kwesifuba esikhulu lapho kufanele kube yithuba lokunwetshwa. Sebenzisa lokho okufundile ku-sphinx pose, ngenhla, ukudweba inhliziyo yakho.
Uma wenza ilanga lombuliso , kunomkhuba wokugijima ngenja ngaphandle kokuthatha isikhathi sokwenza ngempela i-pos. Gwema lesi sinxusa futhi uthathe isikhashana ukugoba ngokukhululekile izigqoko zakho bese ugoqa amahlombe akho emuva nangaphansi ngaphambi kokulungisa izingalo zakho. Ungakwazi nokugcina ukugoba okuncane ezandleni zakho ekugcineni uma ngabe lokho kukusiza ukugcina amahlombe akho abuyele emuva.
12 - Ikamela eliPhepha - Ustrasana
Ikamela iyindlela enhle kubantu abanamahlombe aqinile lapho isondo (bheka ngezansi) kunzima. Sebenzisa amabhlogo ngaphansi kwezandla zakho noma uhlanganise izinzwane zakho ngaphansi uma kunzima ukuba ufinyelele emaqokeni akho.
Khumbula uchungechunge olwalugijima esifubeni sakho ku-stret-cow stretch? Manje ake ucabange ukuthi ukudonsa i-sternum yakho eshahleni. Inhloko yakho ingahle ibuye noma i-yakho ingakwazi ukugcina ingane yakho ivulekile; akuthinti ngempela ukuvula kwesifuba sakho lapha.
13 - Pose Bow - Dhanurasana
Ukubamba ama-ankle akho kule-backbend ehlelekile kunika inhliziyo yakho ivule i-traction ethile. Bamba emagumbini ngezandla zakho ngesikhathi esifanayo lapho ususa khona izinyawo kuwe futhi uzizwe umzimba wakho wangaphambili usanda.
14 - I-Cow Face Pose - iGomukhasana
I-Cow face pose yindawo ephelele yokusebenza isenzo esisodwa esisodwa-push-pull esiyinkimbinkimbi yokwehla okuningi kwe-yoga. Ukuzibopha kwezandla ngemuva komhlane wakho ngokuzenzakalelayo kudonsa isifuba sakho phambili. Inselelo ukuvumela isifuba esingenhla sanda kodwa ngesikhathi esifanayo ubophe izimbambo emuva ukuze ungenzi konke okukhipha emuva ku-lumbar spine yakho.
Uma izandla zakho zingahlangabezane ngemuva kwakho, akuyona into enkulu. Sebenzisa i-strap ukuze uwajoyine.