I-Lizard Pose (Utthan Pristhasana)

I-Hip Opener Yoga Ukuzivocavoca

I-lizard pose (Utthan Pristhasana) ingaba mnandi kakhulu ezinkalweni, kodwa kunezindlela eziningi zokuyiguqula ukuze ifinyeleleke kakhulu kubadobi abanezigaba ezahlukene zokuhamba. Uma uqinile kule ndawo, bheka ngezansi ukuze uthole imiyalelo yokuthi ungasebenzisa kanjani izinsiza zokusekela. Ngakolunye uhlangothi, uma unezimo eziguquguqukayo eziningi kunezindlela eziningana zokuqinisa ukufakwa kwalabo abafuna ukuhamba kancane.

• Uhlobo Lokuhamba : Ukuma, i- Hip Opener
• Izinzuzo : Ubeka ama-hamstrings, i-hip flexers, ne-quadriceps, ekusize ugcine uhla olugcwele lokuhamba. Kungakulungiselela ngisho nabavulekeli be-hip abajule njengePigeon Pose no-Hanuman Pose.
• Ukuqapha : Uma unomhlane ophansi emuva noma u-sciatica, ungase ufune ukuhlola nodokotela wakho ngaphambi kokwenza lokhu.
• Igama lesiSanskrit Nencazelo : Utthan isho ukwelula. I-Pristha isho ikhasi lencwadi. I-Asana isho i-pos.

Imiyalelo ye-Lizard Pose

1. Kusuka inja ebheke phansi , hamba unyawo lwakho lokunene ngaphandle kwesandla sakho sokunene. Qinisekisa ukuthi unyawo lwakho luya phambili kombhede wakho ngakho izinzwani zakho zihambisana neminwe yakho.
2. Bhonqa idolo lakho langakwesokudla bese uphendulela izinzwane zakho zokunene ngezithuba ezingaba ngu-45 degrees.
3. Letha izindwangu zakho phansi kanye nesibhakabhaka esiphezulu ematheni akho. Sakaza izintende zakho phansi. Sebenzisa ibhokisi ngaphansi kwezibikezelo uma kunesidingo.
4. Gcina ikhanda lakho endaweni engathathi hlangothi, ungaligodli noma ukuliphikisa.

1. Cindezela kwesithende sakho sokunxele ukuze ugcine umlenze wakho wesobunxele usebenze ukuze izinkalo zakho zingagcini phansi.
2. Hlala ukuphefumula amahlanu. Zama ukujula, ukuphefumula okugcwele.
3. Ukuze uphume, vula izingalo zakho ukuze ama-wrists akho angaphansi kwamahlombe akho. Bese uyelela emuva enja ehla futhi uthathe ukuphefumula eziningana.
4. Manje yenza i-pose ngakolunye uhlangothi.

Amathiphu okuqala

Lezi zeluleko zingenza i-Lizard zibheke kalula uma ungenalo ukuguquguquka okuningi noma ububanzi bokuhamba:

• Yehlisa idolo lakho langakwesokunxele kuya emgodini uma ngabe uzizwa kangcono emzimbeni wakho.
• Gcina izingalo zakho ngqo uma wehla ezinqabeni ebhodini namanje kakhulu.
• Ungasebenzisa ibhulogi ngaphansi kwezibikezelo zakho zenduduzo. Uma idolo elingemuva lizwa lingakhululekile, ungangezela ithawula eligoqwe noma libheke ngaphansi kwalo ukuze ulisekele.

Amathiphu Okuthuthukisiwe

Ukuqinisa i-Lizard Pose, sebenzisa lawa macebiso:

1. Uma ufuna ukungena ngokujulile, gxila emaphethelweni angaphandle wangonyawo futhi vumela amadolo akho angakwesokudla avulekele ngakwesokudla.
2. Yehlisa idolo elingakwesokunxele phansi.
3. Bhonya idolo lakho lesobunxele ngakho-ke unyawo lwenyawo lwakho lubhekene nendawo.
4. Finyelela isandla sakho sokunene ngemuva kwakho bese ubamba unyawo lwakho lwesokunxele.
5. Dweba unyawo lwakho ekubhekeni kwe-butt yakho ye-quad evulekile. Ungakwenza lokhu ngengalo yakho yesobunxele ngqo noma nge-forearm yakho phansi uma kungenzeka.
6. Ungase ufune ukusebenzisa i-strap ukuze uthathe unyawo lwakho ukuze ufeze lokhu.