Ukuhamba Ngomunye Wezinto Ezibuhlungu ZikaJoga
I-Chaturangadandasana ingenye yezindlela eziyinkimbinkimbi kakhulu ze-yoga, ngakho-ke kuyamangaza ukuthi kuvame kangakanani ukuqaliswa ku-Yoga Wabasaqalayo ngemfundo encane nje kuphela futhi akukho ingxoxo yangempela yezilingo nokungenzi lutho okwenza umehluko omkhulu ekuvimbeleni ukulimala kwehlombe. Ngiyakwazi lokhu ngoba, ngemva kweminyaka eminingi ngifaka indlela engangiyifundiswa ngaso ekuqaleni, ngathola ukuthi ngiphathelene nokwelashwa komzimba we-rotator cuff tendonitis.
Ngesikhathi ngikwazi ukubuyela kumkhuba wami ogcwele, kwakudingeka ngakhe kabusha i-chaturanga kusukela phansi kuze kube yinto enengqondo emzimbeni wami futhi kube nokuhlala isikhathi eside se-yoga. Enye yezinto ezinhle kakhulu engangizenza yayiya e-workshop efundiswa yiTiffany Cruikshank, i-anatomy nerd echaza ngokuzichaza futhi eyisunguli se-Yoga Medicine. Indlela afundisa ngayo i-chaturanga ngokuqinisekile izoshintsha indlela yakho yokuthuthukisa.
1 - Qala ku-Position Position
Lena iplanki enhle ngqo. Izingalo nemilenze zombili ziqondile ngqo. Amahlombe akho angaphezu kwama-wrists akho futhi izithende zakho zicindezelwa emuva. Ungakwazi ukudweba umugqa kusuka ezithende zakho kuze kube umqhele wekhanda lakho ngoba iziqhakazi azihlali phansi noma zinganamatheli. Imilenze iqinile futhi ingqalasizinda isuke (cabanga ngokudonsa inkinobho yakho yesisu kuya emthonjeni wakho) ukukuvumela ukuthi ugcine umzimba oqondile kulokhu kulandelana-iplanki elibukeka kahle.
2 - Shift Plank Yakho Ngaphambili
Ingabe lena iplanki elibukeka kahle? Uma lokhu kwakuyisimo sokugcina, kufanele ngithi cha. Amahlombe afike phambi kwezigqoko futhi uphakamise ezandleni zakhe. Kodwa lokhu kuhamba phambili kweplank isikhundla kuyisihluthulelo se-chaturanga ephephile.
Thatha isikhashana bese ucabanga ngomshini womzimba. Uma isisindo sakho siphindela emuva ezithende zakho futhi amahlombe akho aphezu kwezigqoko zakho, yini eyokwenzeka uma wehlisa phansi? Amahlombe akho azokwehla ezandleni zakho futhi iziphambili zakho zizobe zihlangene, okungeyona into esiya kuyo (bheka ngezansi inombolo 6 ngesibonelo salokhu "ungahlali"). Leso simo esingenalutho asihlinzeki ngokusekelwa amahlombe.
Kukhona enye into enkulu okufanele uyenze eplanini ezokubeka esiteji esilandelayo. Kuthatha isikhashana ukukwenza ngenkathi usujwayele kodwa ngokushesha uba uhlobo lwesibili futhi ngeke kukunciphise. Gcwalisa amahlombe akho ukuze ahlume isifuba sakho ngezingalo zakho ezingaphezulu. Lokhu kuzokwenza ukuthi inhloko yakho nentamo yakho ifike kancane endaweni yabo ephansi (ungabona lokhu uma uqhathanisa lesi sithombe nomunye ongenhla), kodwa izobe zihambisana nomgogodla wakho ukuze kulungile.
Manje usulungele ukwehla phansi.
3 - Okuphansi kwe-Chaturanga
Isinyathelo esilandelayo ukugoba izinkalo zakho ngqo, uzibophe ohlangothini lomzimba wakho lapho uya khona. Akufanele nakanjani aphumele ezinhlangothini njengalokhu angase aqhubekele phansi. Qaphela ukuthi ngenxa yokuthi amahlombe akho asevele ekhona phambi kwezinsikazi zakho, ngokuzenzakalelayo iziphambili zakho zithatha isimo esizenzekelayo.
Umbuzo omkhulu uwukuthi: Ungaphansi kangakanani?
Impendulo yilezi: ngaphansi kancane kunalokho ocabanga ukuthi. Inguqulo ekahle ye-pose inezingalo ezingaphezulu ezihambisana nendawo. Ngokuphambene nalokho okuye wambona ezinkampanini eziningi ze-yoga, ungahambi nanoma yikuphi okuphansi kunalokho. Umqondo awukona ukusibekela eduze phansi njengoba ungakwazi ngaphambi kokuzibethela inja ebheke phezulu. Ngokuphambene nalokho. Uma uvumela amahlombe afike aphansi kunezintambo zakho, ulahla isisindo esiningi ekuhlanganyeleni kwakho okubungozi. Yilo kanye uhlobo lokugqoka nokudabuka okubangela ukulimala uma kuphindaphindiwe kaningi phakathi nenkambo eminingi.
Eqinisweni, kuhle kakhulu uma amahlombe akho ehlala kahle ngaphezu kwezingqimba zakho, ikakhulukazi uma ukha amandla noma ube nezinkinga zehlombe esikhathini esidlule. Ngisho noma nje uhlehlisa umsizi wakho ngamasentimitha ambalwa ukusuka phansi iplanki, leyo inguqulo ephelele ye-pose futhi ungavumeli noma ubani akutshele ngenye indlela.
Lapho ngiqala ukufunda lokhu, kuningi okugcizelelwe okubekiwe ekuxosheni emuva ezithendeni zakho. Kodwa lokho akukona ukwenza umqondo omkhulu ngoba kunomthelela wokuthutha amahlombe akho uma ufuna ukuba bahlale phambili. Gxila phambili ukusethwa kwezingalo namahlombe, ngoba lezo yizindawo ezisengozini, futhi isithende senze okuthandayo.
Zama ukuthola indawo lapho i-pose izwa ihlala njalo. Lapho ungayithatha khona isikhashana isikhashana bese uyibamba ngezansi esikhundleni sokwelapha yonke into efana nokuguquka okusheshayo phakathi kwenja yepenki nokuphezulu.
4 - Isibilini sakho sihlala eNtabeni Ephezulu
Khumbula lapho siyeka ukukhulisa isifuba phambili eplanjini? Lokhu kunomphumela wokulungiselela ukuthi ungenele inja ebhekene nokubheke phambili . Inkinga evamile kakhulu inja ephezulu ukuthi amahlombe ayaqhubekela phambili futhi ahlaselwa yizindlebe. Ngenxa yokusetha kwethu ngokucophelela epulangwe, amahlombe ahlala emuva futhi ahle phakathi kwe-chaturanga yakho futhi ayenze inja yakho ebheke phambili. Konke okumele ukwenze kugoqa izinzwani zakho, uqondise izingalo zakho futhi ukhona.
5 - INGABENZISA AMAKHOSI WAKHO
Esinye sezizathu ze-chaturangas zivame ukuwa phansi phansi amandla amandla okunciphisa ukuhamba kancane kancane nokushaywa phansi. Ngakho-ke uyakha kanjani lawo mandla? Ekugcineni unamathele emadolweni, esifubeni, isikhunta . Kuzokuthola lapho udingeka ukuthi ube khona ekugcineni uqale ukusebenza ku-chaturanga. Uma uqala, kuhle ukuhlehlisa amadolo akho phansi emva kokuba uqhube phambili eplanjini. Thatha isikhashana ukukhulisa esifubeni sakho njengoba kuchaziwe ngenhla bese wehlisa umzimba wakho ophezulu ukuze izingalo zakho zifike engxenyeni efanele. Ungakwazi ukuphakamisa izinyawo zakho phansi uma ufuna ukuthokoza kodwa kuhle ukuwayeka.
6 - Ungabuyeli Emikhumeni Edala
Lokhu pose akuyona into embi. Kubonakala sengathi ibukeka kakhulu njengendlela okwenza ngayo i-chaturanga okwamanje. Kodwa uma siqhathanisa nendlela entsha, ungabona ngokushesha umehluko. Ngenxa yokuthi amahlombe akhe aphezu kwezinsikazi zakhe, singakwazi ukuphendula ukuthi akazange aqhube phambili ngaphambi kokunciphisa phansi. Bona ukuthi lokho kubangelwa kanjani ingxube engakwazi ukubekwa phansi? Futhi, isifuba sakhe siboniswe phansi, sibhekile sibhekile. Ukwandiswa kwesifuba eplanini echazwe ngenhla kuyothatha lokhu.
7 - Ungangeni Ephansi
Ubona ukuthi ihlombe lihamba phansi ngaphansi kwesigqoko? Yilokho okuyisisekelo ofuna ukugwema. I-Chaturanga akuyona i-push-up! Kumele siyeke ukuyibiza impendulo ye-yoga ku-push-up ngoba lo mqondo awufanele usondele eduze ngangokunokwenzeka. Kuphephile kakhulu ukugcina izinga lehlombe noma eliphakeme kune-elbow.
Uma ungaqiniseki ukuthi isimo sezingalo zakho sibukeka kanjani, yabeka phambi kwesibuko noma ubuze umngane wakho impendulo. Uma usujwayele ukwehla phansi, kungase kube nomuzwa onzima ukuyeka ukuphakama kodwa kuyindlela engcono kakhulu kumahlombe akho ngokuhamba kwesikhathi. Uma uzizwa sengathi ufuna inselelo enkulu, ubambe isikhundla sakho esiphansi (ngezingalo ezingama-degrees angu-90, yiqiniso) ngokuphefumula noma ezimbili.
8 - Ungavumeli i-Hips yakho igqoke noma ibambe iqhaza
Ungalahlekelwa amaphuzu akho wokuqondanisa okuyisisekelo! Uma izinyathelo zakho zihlambalaza kanje, kuyisibonakaliso esicacile sokuthi kufanele uphonte amadolo akho phansi. Kufanele wakhe amandla angaphakathi ukuze usekele umzimba wakho onjengeplanki kuyo yonke indawo. Futhi, gxuma izingxube ngokuqinile ezinhlangothini zakho. Ungase uzizwe uzibopha isifuba sakho esimweni sakho esiphansi, kuye ngokuthi ububanzi bakho bunjani.