Ukunciphisa izinyosi ezinkulu kunesidingo esihle kakhulu sabagijimi kanye nabanye abagijimi kusukela ekungeneni kwamagundane namathole. Ukuletha indlela ye-yoga kungathuthukisa lokulula ngokufaka amaphuzu okulungiswa okubalulekile nokuletha ukunakekelwa kwemikhakha yomzimba ukunciphisa ithuba lokuwunqoba. Imiyalo engezansi inikeza ukulungiswa kwezinto ezinabantu abanobunzima obunzima nokuhluka kwalabo abanezimo eziguquguqukayo.
Noma ngabe ukuphi kuleso sakhiwo, thatha izinto kancane futhi ulalele umzimba wakho endleleni.
- Uhlobo lwe-Pose : Supine
- Izinzuzo : Ubeka ama-hamstrings namathole. Kungasiza ukunciphisa ubuhlungu emuva emuva kokubhekana ne-Flat Low Back Posture.
Imiyalo
- Woza ukulala emhlane wakho ngemilenze yakho ishicilelwe.
- Bhonqa idolo lakho langakwesokudla bese ugoqa umlenze wakho esifubeni sakho.
- Faka ibhande le- yoga elizungeze ibhola lomunyawo wakho wokunene. Bamba imiphetho yesibhande ngesandla ngasinye. Uma ungenalo ibhande, ibhande lizosebenza.
- Phakamisa umlenze wakho wokunene uphendule ophahleni ngenkathi ubambelele ngokuqinile emgqeni.
- Sula umlenze wakho ongakwesokudla phezulu ngezinyawo uguquguquke, kodwa gcina ibhola lokuphumula ngokuhlanganyela kwe-hip ekhoneni kanye nhlangothi zombili ze-butt yakho ngokuphumula ngokulinganayo phansi. Ngamanye amazwi, ungavumeli izinyathelo zakho zangakwesokudla ukugoqa phansi ngoba nje uphakamisa umlenze.
- Gcina unyawo lwakho lwesokunxele luguquguquke futhi umlenze wakho wesobunxele ucindezela phansi.
- Zama ukukhomba izinzwane ezifanele ngezansi. Ungakwazi ukubuyela emuva naphakathi kwezinyawo eziguquguqukayo nezikhomba uma uthanda.
- Bamba umlenze wakho uphefumulele 5 kuya ku-10.
- Ukuze uphume, phonsa emuva emadolweni akho esifubeni sakho, ulethe idolo elingakwesokunxele ukuze ulijoyine, unike imilenze yakho ingxube encane, bese wenza into efanayo nangomlenze wakho wesobunxele ophakanyisiwe.
Iziqalo zokuqala
- Esikhundleni sokwandisa umlenze osala phansi, ungakujikijela emadolweni bese uletha umthamo wonyawo lwakho emgqeni.
- Ungakhathazeki uma umlenze wakho ophakanyisiwe ungafiki yonke indawo.
Izinguquko eziphambili
- Esikhundleni sokusebenzisa i-strap, thatha inzwane yakho enkulu ku- lock ye- yogi bese ulungisa umlenze wakho.
- Ukusebenzisa noma i-strap esandleni sakho sokunene noma ukukhiya izinzwane, vula umlenze wakho wesokudla ngakwesokudla. Vumela umlenze uhambe ngaphezu kwephansi njengoba udonsa unyawo lwakho ekhanda lakho.
- Letha umlenze wakho uphinde uphinde ufike esikhungweni bese ushintshela u-strap / ukhonkwane wakho ukukhiya ngakwesokunxele sakho. Bese uletha umlenze wakho wokunene emzimbeni wakho ngakwesokunxele. Ungakhetha ukuletha unyawo olungakwesokudla kuze kube sekugcineni ngakwesobunxele sakho noma nje nje ngaphesheya komjikelezo womzimba we-IT band stretch.