Yelulela izinkazimulo, isifuba, nezibopho
Kuzizwa kuhle ukukwenza ukuguquka njenge-supine spinal twist (Supta Matsyendrasana) ngesikhathi sokupholisa phansi kwesigungu sakho se-yoga. Ekupheleni komkhuba wakho, ungasebenzisa imisipha yakho efudumele ukuze ungene ezintweni ezijulile ezisiza ukulwa nemiphumela yesikhathi esiningi esichitha ehlezi ezihlalweni. Njengokuhlolwa, zama lokhu uma uqala ukuqala ematheni wakho futhi futhi ekupheleni komkhuba wakho bese ubona uma uzwa umehluko.
- Uhlobo Lokuhamba: Supine, Twist
- Izinga: Isiqalo
Izinzuzo
U-Supta Matsyendrasana welula i-glutes, isifuba, nezibopho. It ngcono ukuhamba komgogodla futhi kungasiza ukugaya.
Imiyalo ye-Supine Spinal Twist
- Lala phansi ngemuva kwakho.
- Bhonqa ngamadolo bese ubeka izinyawo zakho phansi phansi ngamadolo akho ekhomba phezulu.
- Cindezela ezinyaweni zakho ukuze uphakamise izintambo zakho phansi bese uwahambisa cishe ngamasentimitha ngakwesokudla sakho. Lesi isinyathelo esibalulekile ngoba ubeka izinyathelo zakho ukuze ubeke eyodwa phezulu komunye uma uhamba ungene.
- Dweba idolo lakho langakwesokudla esifubeni sakho bese unwebisa phansi umlenze wakho wesobunxele phansi. Gcina unyawo lwakho lwesokunxele luguquguquke ngokuzenzekelayo kuyo yonke indawo.
- Dlulisa ibhande lakho langakwesokudla phezu kwe-midline yakho kuze kube phansi ngakwesokunxele komzimba wakho. I-hip yakho yangakwesokudla manje ibanjwe phezulu kwe-hip yakho yesokunxele. Ungakhonya unyawo lwakho lokunene ngemuva kwedolo lakho lesobunxele uma uthanda.
- Vula ingalo yakho yangakwesokudla ngakwesokudla, uyibeke emgqeni namahlombe akho. Phakamisa isandla sakho sobunxele ngakwesokunene sakho sodolo noma ukwandise ukuze wenze ukuma kwe-T ngezandla. Vula izintende zezandla zakho ekudleni.
- Vula ikhanda lakho ngakwesokudla, ulethe amehlo akho phezu kwehlombe lakho ngakwesokunene sakho. Ungakwazi ukweqa lesi sinyathelo uma ungazizwa kahle entanyeni yakho.
- Ekuphumeni kwakho, khipha idolo lakho lesokunxele kanye nehlombe lakho langakwesokudla phansi.
- Bamba i-pos for breaths to five to 10 ngaphambi kokugudlulela emhlane wakho bese udweba idolo lakho langakwesokudla esifubeni sakho. Khipha imilenze emibili phansi ukuze unciphise umgogodla wakho ngokuphefumula eziningana ngaphambi kokuba wenze olunye uhlangothi.
Amathiphu wabaqalayo
- Ungase uzizwe sengathi awukwazi ukuletha idolo lakho langakwesokudla phansi bese ugcina amahlombe womabili ahlala phansi phansi ngesikhathi esifanayo. Uma kunesidingo, hlela kuqala ukugcina amahlombe phansi futhi uvumele amadolo afinyelele kancane. Uma idolo lakho langakwesokudla lide ukusuka phansi, ungase ufune ukubeka ibhokisi ngaphansi kwalo ukuze uthole ukusekelwa.
- Uma unomlenze owodwa ngqo futhi omunye ugobile uzizwa unamandla kakhulu, ungaguqa womabili amadolo futhi ubeke imilenze yakho esikhundleni.
Amathiphu Okuthuthukisiwe
- Ngaphambi kokuphikisana, thatha imilenze yakho ngqo kuya kuma-degree angu-90.
- Bopha umlenze wakho wesokudla ngakwesokunxele sakho, ungene emilenzeni ye- ukhozi .
- Bese uphazamisa, uletha idolo elifanele ngakwesobunxele lomzimba ngenkathi ugcina imilenze ihlangene.