Uma une-sciatica, khona-ke uyazi ukuthi kuyinkinga yangempela ku-butt, kokubili ngokoqobo nangokomfanekiso. Eqinisweni, izindawo ezithintekayo zingabandakanya izintambo, imilenze, futhi emuva kwakho futhi izimpawu zakho zingase zibe nobuthakathaka, ukuphazamiseka, ukugubha, nokushisa, kanye nokulinganisela ebuhlungu obukhulu. Lokhu kungenxa yokuthi umthombo wokuphazamiseka ukucasuka kwezinzwa ezinde kakhulu emzimbeni wakho, izinzwa zomswakama, eziqhubekela emkhatsini womgogodla, emagodini nasezinhlakeni zomlenze ngamunye. Izimpawu zakho zingase zibe khona eceleni komunye noma umlenze ngoba kukhona inzwa emaceleni omzimba ngamunye.
I-sciatica enamandla ingathinta kakhulu izinga lakho lokuphila, okwenza kube lula ukuhamba noma ukuhlala. Njengoba ubuhlungu bubangelwa isisindo, i-yoga poses ingahlinzeka ngokukhululeka ngokusula imisipha ezungezile. Kodwa-ke, i-yoga ingase ingabi ukwelashwa okufanelekile kuzo zonke izizathu ze-sciatica, ngakho qiniseka ukuthi ufuna ukuxilongwa udokotela ngaphambi kokuqhubeka.
Kunezimo eziningi ezingabangela ubuhlungu obuyisimanga, ezimbili ezivame kakhulu ukuba yi-piriformis syndrome kanye nama-discs akhethiwe. Uma isisindo sakho sciatic siqhutshwa yi-piriformis eqinile, i-yoga iyisiluleko esihle. Kunezikhundla eziningana ze-yoga ezisetshenziselwa abahlinzeki bomzimba ukuze kunciphise ubuhlungu buka-sciatica obubangelwa ama-discs. Ukwelula kwe-Hamstring nakho kunconywa kwezinye izimo. Uzothola izibonelo zalezi zinhlobo ezintathu ezilandelayo ngezansi. Uma uthola ukukhululeka kokungcebeleka okukhethekile, qiniseka ukuthi uyabenza njalo ukuze usize ukuvimbela ukuphindaphinda kwe-sciatica yakho.
1 - iPigeon kuSihlalo
Izinkinga zethu zokuqala ezimbalwa zizobe zilulalwa i-piriformis. Lezi zintathu ezilandelayo ziyizo zonke izinhlobo zejuba, kusukela lapha ngokukhetha abantu abangakwazi ukulala kahle emhlane. (Ngokuphambene nalokho, uma uthola uhlezi uhlezi, bheka inguqulo ephezulu, ngezansi.) Zama ukuthola isihlalo lapho ungahlala khona kahle ngezinyawo zombili izinyawo phansi futhi amathanga akho ahambisana nendawo. Beka isinxele sakho sokunene eduze kwedolo lakho lesobunxele bese uzama ukuphumula idolo lakho langakwesokudla phansi. Phinda ngakwesokunxele.
2 - Iso le-Needle Pose - iSirirandhrasana
Uma ungakwazi ukulala phansi, zama iso lezinaliti. Ungenza nalokhu ulele embhedeni. Qala ngokuguqa ngamadolo akho alungile bese ubeka inyawo lonyawo lwakho lokunene phansi phansi. Bese ugoqa idolo lakho lesobunxele uphinde uwele esikhwameni sakho sokunxele ukuze uhlale esitheni sakho sokunene. Uma lokhu kwanele ngokwelula, hlala lapha ngenyawo eliphansi phansi. Uma ungaphuma phambili, phakamisa umlenze wesokudla bese uwudonsela emzimbeni wakho, ubambe ngemuva kwethanga lakho noma u-shin wakho. Njengoba umlenze wesokudla ufika emzimbeni wakho, zama ukuphumula idolo lakho langakwesokunxele kuwe. Khululwa bese uphinda ngaphesheya.
3 - Pigeon Pose - Eka Pada Rajakapotasana (Prep)
Uma unokuhamba okuhle, ungaqhubekela phambili kule nguqulo ye-pigeon pose. Beka ingubo ehlongozwe ngaphansi kwe-butt yakho eceleni komlenze wakho wangaphambili wokusekela. Zibeke ngebhande lakho langakwesokunxele ngaphandle kwesandla sakho sokunene nesinxele sakho sesokunxele esiseduze ne-front of the mat as possible. (Ungakhathazeki uma kungekho ndawo eseduze ne-parallel.) Zama ukungavumeli i-butt yakho islayishwe ngakwesobunxele. Woza ukugoba phambili phezu komlenze wakho wesobunxele uma lokho kukuzwa kuhle. Phinda ngomlenze wakho wesokudla phambili.
4 - Cow kuSihlalo
Uma udokotela wakho encoma ububanzi bomgogodla (ukuguqa emuva) ukuphatha i-disc yakhe, lapha kukhona okunye okukhethwa kukho. Njengenhla, sizoqala ngenguqulo ye-posture engcono kakhulu kubantu abangakwazi ukuza phansi. Ngenkomo esihlalweni, hlala ngezinyawo zombili phansi phansi futhi izandla zakho ngamadolo akho. Faka futhi udwebe isifuba sakho phambili, uphendule emuva. Exhale futhi ukhululiwe. Phinda izikhathi eziningana.
5 - Cobra - Bhujangasana
Uma ungakwazi ukuqamba amanga esiswini sakho phansi, ungazama i-cobra pose. Ngezintende zezandla zakho phansi phansi kwamahlombe akho kanye nezintambo zakho zijijimela emuva, zibophezele i-pelvis yakho phansi, uphakamise ezandleni zakho, uphakamise isifuba sakho phansi.
6 - Sphinx Pose
Uma i-cobra izwa kahle, ungazama i-sphinx pose. Kule nguqulo, faka ama-elbows ngqo ngaphansi kwamahlombe akho. Cindezela eziphambili zakho ukudweba esifubeni sakho ngezandla zakho ezingaphezulu bese ugcina amahlombe akho ekhululekile ezindlebeni zakho. A
I-7 - Abasebenzi Besebenzisa - Dandasana
Ukwelula kwe-hamstring kungasiza futhi ngezinhlungu zesisindo somzimba, kodwa ezimweni eziningi, ufuna ukugwema ukugoba phambili ngoba kungabangela i-disc yakhe. Ukuhlala kubasebenzi indawo yindawo enhle yokuqala. Ukubeka ingubo eboshiwe noma ezimbili ngaphansi kwe-butt yakho kungakuvumela ukuba uhlale nomgogodla we-straighter. Flex izinyawo zakho ngokuqinile.
8 - Isimo esikhulu sezinyosi ezincane esinqunyiwe - Supta Padangusthasana
Lokhu kuncibilika kwezilwane ezincane ezithintekayo nge-strap kungenye indlela elula yokumisa. Uma ungenalo i-strap, zama inguqulo yalokhu pose elele emnyango. Letha umlenze wakho ophakanyisiwe ohlangothini lomnyango futhi uvumele umlenze phansi ufike emnyango ovulekile.