Sivame ukukhuluma ngezinto ezivulekayo noma ezelulela izintambo e-yoga, kodwa lokho kusho ukuthini ngempela? Izindwangu zindawo eyinkimbinkimbi, ukukhuluma ngokwemvelo. Ngokuvamile, lapho sikhuluma ngokuvula iziqheqho sibhekisela emisipha ezungeze isikhumba, imilenze, umgogodla ophansi, ne-sacrum. Lezi zihlanganisa amaqembu amakhulu ama-muscle afana ne-hip flexors, ama-hamstrings, glutes, adductors (amathanga angaphakathi), nabathengi (amathanga angaphandle), kanye nemisipha emincane, ejulile kuhlanganise ne-piriformis kanye ne- psoas .
Abantu abaningi bathola ukuthi "izinyathelo" zabo ziqinile ngenxa yokuchitha isikhathi esiningi zihlezi, kokubili emsebenzini nasemotweni. Lokhu kuqina, okungabangela ubuhlungu emuva kanye ne- sciatica futhi kuthinte ukuhamba, ngempela kuzo zonke izicubu ezizungeze isikhumba. Abantu bacabanga ukuthi abavuli be-hip bafana nejuba, lapho i-femur iqhutshwa khona ngaphandle, kodwa into efana nokhozi, lapho umlenze ujikelezwa khona ngaphakathi futhi uyisebe le-hip. Ngamanye amazwi, cishe noma iyiphi i-yoga pose ingacatshangwa njengendlela yokuvula i-hip kusukela sisebenzisa imisipha ezungeze ezinqulwini ngezindlela eziningi ezahlukene. Izinto ezizansi ngezansi zinikeza izindlela ezihlukahlukene zokwelula izintambo ezihamba ngaphezu kokujikeleza kwangaphandle okuyisisekelo.
Ukuqala kokuqala
Isimo Sezingane - Balasana
I-pose yengane yindawo enhle yokuqala ukuhlola ezinqulwini. Spread amadolo akho ngobubanzi njengoba ukhululekile ngenkathi ugcina izinzwani ezithinta. Vumela i-torso yakho idonse phakathi kwemilenze yakho futhi ivumela amandla adonsela phansi ukuba enze umsebenzi wayo.
Lokhu kubalulekile ukuhlala emaminithini amaningana ngoba ungase uzizwe ujule phakathi naleso sikhathi.
I-Cobbler's Pose - Baddha Konasana
Uma uthola amadolo akho abambelela phezulu kulokhu kuthunyelwa, izinsiza ezimbalwa zingasiza. Ukuhlala e-blanket eboshiwe kusiza amadolo ukuba awe phansi. Ukubeka i- block (noma ukuvimbela i-hack ) ngaphansi kwamadolo onke kuzovumela futhi ukwelula okungeziwe emathangeni angaphakathi.
Iso le-Needle Pose - i-Sucirandhrasana
Inhlobo ehlelekile yejuba (bheka ngezansi) yizinketho ezinhle zokufudumala izinkalo noma uma i-pigeon inamandla kakhulu.
I-Garland Pose - Malasana
Akukho okufana ne-squat ejulile ukungena ezinqulwini nokulwa nemiphumela yesihlalo ehlezi. Kumele ube nezinyawo zakho phansi phansi ukuze uphumule kule pose. Uma izithende zakho zingangeni phansi, gcwalisa ingubo bese uyibeka ngaphansi kwazo. Qinisekisa ukuthi unesisindo ezithende zakho, hhayi nje ezindizeni ezinyaweni zakho.
Izingane Ezijabulayo - I-Ananada Balasana
Lokhu kuvame ukuzwa okuhle ekupheleni komkhuba we-yoga uma ungasebenzisa ngempela imisipha yakho efudumele ukuze uthole ukwelula okuhle. Qinisekisa ukuthi uhlukanise amadolo akho kabanzi uma uwadonsa emaceleni akho.
I-Goddess Pose ekhonjiwe - Supta Baddha Konasana
I-reclin version ye-pose yezinkukhu (ngenhla) ingabuye izuze ekusetshenzisweni kwezinto ezitholakala ngaphansi kwamadolo akho.
Uhleli i-Wide Legged Straddle - Upavistha Konasana
Njengoba nje ku-pose yezinkukhu, i-blanket eboshiwe noma amabili ngaphansi kwe- sitbones ingahamba ngendlela ende ukuze wenze lokhu kukhululeke kahle. Uma unenkinga yokugcina umgogodla wakho ulunge kule ndawo, zama izembatho. Uma ungena ebhontsheni phambili, gcina umgogodla isikhathi eside futhi uqonde.
Yeka phambili ukuguqa lapho uqala ukuzizwa ugoqa emgodleni wakho.
I-Standing Straddle Forward Bend - iPrasarita Padottanasana
Lokhu kufana nokulingana okufanayo ne-upavistha konasana (ngenhla), kodwa esikhundleni sokuma. Sebenzisa ibhokwe ngaphansi kwezandla zakho uma ingafinyeleli phansi. Njengoba uphuma phambili, cabanga ngesikhumba sakho njengesitsha esishaya phambili amanzi.
I-Warrior II - i-Virabhadrasana II
Ngesiqhawe II, ama-hips amaphuzu asetshenziswe ebhekene nohlangothi olude lombhede wakho. Zombili izenzeni zijikeleza ngaphandle njengezingcingo zangaphambili emadolweni ngapha nangapha.
Okuphakathi
I-Cow Face Pose - iGomukhasana
Ilanga elihle kakhulu lamathanga angaphandle kanye nezindebe.
Ungakwazi ukuhlala ngengubo lapha kwenza ukuthi iphathekayo likwazi ukuphathwa kahle.
I-Eagle Pose - i-Garudasana
Ukuqhubeka kwethanga langaphandle liphakama ngokhozi. Ukuma emlenzeni owodwa kuneza inselele lapha. Ungasebenzisa umlenze wakho ophezulu njengohlobo lokukhahlela ukusiza ukulinganisela noma ukwenza lokhu ukubeka esihlalweni uma kunesidingo.
I-Goddess Pose - Utkata Konasana
Ukuvula amadolo amakhulu nokuwagcina uhambelana ngezinyawo zakho kuyinselele yale nkinga. Khona-ke kuyisibonelo esithi "ungahle uhambe kanjani" njengoba u-intshi amathanga ngokubheke phansi.
I-Half Moon Pose - i-Ardha Chandrasana
Ingqamuzana inyanga igcina ukulungiswa kweqhawe lika II ngokuvuleka ezinqulwini. Njengoba uphakamisa umlenze wakho ophezulu, cabanga ngokufaka amaphuzu we-hip ukuze ugcine ukuvuleka. I-block ngaphansi kwesandla sakho isisiza ngesandla ngokulinganisela.
Knee to Ankle Pose - Agnistambhasana
Le nkinga ibizwa nangokuthi imithi yokungena emlilweni ngoba ama-shins ahlanganiswe njengokhuni endaweni yomlilo. Lokhu kusho ukuthi ama-shins akho kumele afane nama-ankle ngaphezulu kwamadolo aphikisayo. Uma lokhu kunzima, sebenzisa isikhala njengengubo yokugcwalisa izikhala phakathi kwamadolo nezinyawo.
Pigeon Prep
Lokho esikucabangayo njenge-pigeon pose empeleni kuyilungiselelo lejuba eligcwele (bheka ngezansi). Lesi sigaba esisezingeni elidala lesi-hip esihlose i-piriformis phakathi kwamanye imisipha. Inkinga enkulu yale nkinga yinto yokuthambekela kokuziyeka uhlangothi oluhlangothini lomlenze phambili. Lokhu kungase kuzwe sengathi uyajula, kodwa ulahlekelwa ubuqotho be-pose. Zama ukugcina uhlangothi olubili lwezinga lakho le-pelvis, ngisho noma lizwa sengathi awukwazi ukuhlehlisa phansi. Ukusetshenziswa kwesiphithi ngaphansi kwesibhamu sakho eceleni komlenze odlule kungakusiza ukuba uhlale ngezinga.
Okuthuthukisiwe
I-Lotus Pose - Padmasana
I-lotus egcwele iyindawo enhle kakhulu yabantu abaningi. Zama i- lotus yesiqingatha uma ngabe awukho okwamanje.
I-Lizard Pose - I-Uthan Pristhasana
I-deep deep stretch both laterally futhi kusuka phambili kuya emuva. Kunezindlela eziningi zokuzivumelanisa lokhu, kufaka phakathi ukusebenzisa amabhlogo ngaphansi kwezinduku zakho, ukuwa phansi amadolo, nokuhlala ezandleni kunokuba uhlehlise emaceleni.
I-King Pigeon Pose One-Legged Poseon - Eka Pada Rajakapotasana
I-full version yejuba ihlanganisa ukuphakama kwe-quad nokuhlehlisa emuva, kanye nokudinga amahlombe avulekile.
Side Lunge - Skandasana
I-squat / half lunge engxenyeni ehlanganisa ama-hamstrings.