Uma unesifo esithile esithile noma esingapheli emhlane wakho osezantsi, awuwedwa. Ubuhlungu obuphansi emuva buvamile kakhulu, ikakhulukazi uma ukhula. Ukuba nomsebenzi lapho uhlala khona usuku lonke kukhulisa inkinga. Ukuthatha isikhathi sokwenza isimiso esivamile sokwehlisa kungenza umehluko omkhulu empilweni yakho yokuhlushwa emuva.
Imbuyiselo ephansi ichazwa njengama-vertebrae amahlanu aphikisayo, enza ijika lomgogodla ngaphezu kwe-sacrum. Ubuhlungu bungabuka kunoma imuphi imithombo yamathambo engavamile, okufaka phakathi i-discs esithambile phakathi kwe-vertebra ngayinye, izinzwa ezizungezile, nemisipha ehambisanayo nemigudu.
I-Yoga ingasiza ukuphatha nokuvimbela ubuhlungu ngokwakha amandla ezindaweni ezibuthakathaka nokuhlukanisa izindawo eziqinile. Umkhuba ovamile we-yoga, ohlanganisa izinhlobo eziningi ezihambayo ezihilela umgogodla, kuyindlela enhle yokugcina impilo yomgogodla ngokuhamba kwesikhathi.
Uchungechunge olulandelayo lweziphakamiso luhlanganisa ukunweba komgogodla kanye ne-flexion (eyaziwa nangokuthi ukuguqa emuva nokudlulisa phambili) nokuguquka. Uma usuvele ubuhlungu, kubalulekile ukubona udokotela wakho ukuthola ukuxilongwa ngaphambi kokuqala noma yikuphi ukuqeqeshwa okusha ngoba akuzona zonke izintambo ezifanele zonke izimo. Uma unikezwe Kulungile ukwenza lezi zinhlobo zokunyakaza noma ufuna umbuso wokuvimbela, ufike endaweni efanele.
1 - Ama-Tilts asePelvic
Qala ngokulala emhlane wakho wezintambo zomthofu . Uma ungeke ulale phansi kahle, ungaphinda wenze lezi zimi odongeni. Ukugudluza ngomusa isikhumba sakho emuva nangemuva kunomphumela wokwehlisa i-back back yakho phansi (noma udonga). Yindlela enhle yokwethula ukunyakaza emgodini oqinile.
Yenza imijikelezo engu-10-15 yalolu hlobo futhi uzosangelwa ukuthi umehluko wakho ubuzwa kanjani ekupheleni.
2 - I-Cat-Cow Stretch - Chakravakasana
Woza kuwo wonke ama-four for round round of cow-cat . Lokhu kuhamba, okwenyuka emuva nangaphandle ukusuka ekujuleni kuya kwesandiso, kwandisa isenzo se-pelvic shintshela kuwo wonke umgogodla, kusuka ku-tailbone kuya entanyeni. Ukulinganisela ezandleni zakho nasemadolweni nakho kusiza ukwakha amandla angaphakathi. Le nhlangano eyisisekelo ingaba nethonya elikhulu kubantu abahlala usuku lonke.
Izinkambo ezinhlanu kuya kwezingu-10 kufanele zikhohlise, kodwa ungenza njalo uma uthanda.
3 - Isimo sezingane - Balasana
Ukuguqa phambili akukhuthazwa ngezinhlobo ezithile zobuhlungu be-back (ama-discs akhethiwe, isibonelo), ngakho qiniseka ukuthi utholakale ngaphambi kokuba uzame ukufaka ingane . Ukuze unciphise i-bend of the bend phambili, ungase futhi uthathe bolster ngaphansi kwesifuba kanye nekhanda lakho . Izingalo zakho zingakwazi ukuphumula eceleni komzimba noma ukuhanjiswa ngaphambili, noma yikuphi okukhululekile kakhulu.
Thatha okungenani ukuphefumula okungu-10 lapha.
4 - Usihlalo weSihlalo
Ukuphikisana nakho kuyinkimbinkimbi kwezinye izimo, kodwa uma ungayenza, ukujikeleza kuhle ukugcina umgogodla wakho uguquguquke. Thatha kancane kancane futhi ungaziphoqeleli esikhundleni.
Thatha cishe ukuphefumula okungu-5 kulesi sici sesihlalo , ukwandisa umgogodla wakho ekutheni uphuthukise futhi uthuthukise ngobumnene ukuphakama kwesikhala. Bese uphenduka ukuze uphenduke ngendlela ehlukile. Uma unokuhamba okuningi, zama i- arda matsyendrasana i- spinal twist .