Indlela Yokusebenza Ngama-Psoas Muscle Engenalutho
Imisipha enkulu ye-psoas iyinhlangano embili (okusho ukuthi unezihlangothini ngalunye), isisindo esijulile somzimba esihlanganisa umlenze ngamunye kuya kwesibindi. Le misipha ingaba yinkimbinkimbi lapho sichitha isikhathi esiningi sihlezi emahokheni nasezimotweni, njengabantu abaningi banamuhla abavame ukukwenza. I-psoas ejulile iholela emgodini obuthakathaka, ongabangela ubuhlungu emuva kanye nezinye izinkinga zemisipha.
I-Yoga ibeka ukuthi iqinisa futhi ikhulise ama-psoas kuyindlela enhle yokulwa nakho konke okuhleliwe. Njengoba i-psoas isisiza ukuhambisa imilenze yakho maqondana ne-trunk yakho, lindela ukubona izinto ezibandakanya lesi senzo. Ukulinganisela kubangela usizo ukukhulisa amandla okuqala , ikakhulukazi ama-psoas, kanti emuva kwesikhathi kuyindlela enhle yokwelula, futhi ngaleyo ndlela yande, le misipha. Iziphakamiso ezilandelayo eziphakanyisiwe zihanjiswa kusukela kuLeslie Kaminoff no-Amy Matthews 'incwadi enhle kakhulu ye Yoga Anatomy .
I- Tree Tree Pose - Vrksasana
Lokhu kubhaliswa okuyisisekelo kuyindlela enhle yokusebenza i-psoas ngakwesokunene nomlenze ophakanyisiwe. Njengoba zonke izilinganiso zokulinganisela zidinga ukuthi usebenzise imisipha yakho yomzimba ukuze uzinze, kuyindlela enkulu yokuqinisa izibeletho zakho.
2 - Uphiko olukhulu lwezinyosi ezihamba phambili - Utthita Hasta Padangusthasana
I-Utthita hasta padangusthasana ifaneleka kakhulu kulolu chungechunge ngoba ihlanganisa ukulinganisela okunzima nokuhambisa umlenze wakho ophakanyisiwe emzimbeni wakho. Sebenzisa ibhande elizungeze unyawo oluphakanyisiwe uma ungeke ukwazi ukufinyelela ohlangothini lwakho ukuze uvimbele ukubuyela emuva ekujikelezeni phambili noma ihlombe lakho ekufinyeleleni ngaphandle kwesikhwama salo. Kuhle futhi ukugcina umlenze ophakanyisiwe ugobile kancane.
3 - iNkosi Dancer - Natarajasana
Ukulinganisela kokugcina kokuma! Njengoba uphakamisa umlenze wakho ongemuva ube yisimo se-backbend, ama-psoas akho athola ukwelula okuhle.
Njengoba uke waphawula, kuzo zonke lezi zilinganiso ezintathu ezimiyo umlenze ophakanyisiwe ushukunywe ngendlela ehlukile: kuqala ngakwesokunene emthini pose, bese phambili phambili ku-utthita hasta padangusthasana, futhi ekugcineni emuva ngemuva ku-dancer. Njengoba i-psoas ixhuma umlenze kuya emzimbeni, isebenza ngokuhlukile kulezi zikhundla kodwa kubalulekile kubo bonke.
4 - I- Warrior I-Virabhadrasana I
I-Warrior nami ngiyinto encane yokulinganisa. Uma uzizwa uphazamisekile noma unenkinga yokubamba izintambo zombili phambili lapha, ukuthatha izinyawo zakho kancane kancane ezinhlangothini zombhede wakho kusiza okuningi.
Ibuye inikeze kahle kakhulu i-psoas stretch. I-psoas iyanwetshwa emlenzeni ongemuva njengoba i-torso isuliwe emlenzeni.
5 - Isikebhe Sesikebhe - I-Navasana
Ku-navasana, i-psoas isebenza ezinhlangothini zombili ukuletha imilenze nomgogodla ibe yisimo se-V ngenkathi igcina umgogodla isikhathi eside nemilenze iqondile. Uma uqala ukulahlekelwa i-V, bhonsa imilenze yakho emadolweni ukuze udwebe futhi.
6 - Amakamela asePose - Ustrasana
Ngenkamela, i-psoas isebenza ohlangothini ngalunye ukusekela umgogodla ophansi futhi iphindwe yi-backbend. Ukuze uthole izinzuzo ezigcwele zalesi sondlo, ufuna ukuqinisekisa ukuthi amathanga akho ahlala angenele phansi. Uma ungeke ukwazi ukufinyelela izithende zakho ngezinyawo zezinyawo zakho phansi phansi, zama ukudonsa izinzwane zakho phansi ukuze uphakamise izithende zakho noma usebenzise ibhande ngakwesokunene ngezandla zakho.
7 - I- Hero Pose ye-Hero elandelwe - Supta Virasana
Ukunyakaza okuqhubekayo komzimba ophansi okubhekene nokunyakaza emuva komzimba ophezulu kwenza lokhu kube yelula elihle kuwo wonke umzila wesisu, kufaka phakathi izintandokazi zethu, i-psoas. Lokhu kuphakama kungaba kakhulu emathangeni nasemadolweni, ngakho-ke sondela ngokucophelela uma ungajwayele ukukwenza. Landela isixhumanisi samacebiso wabaqalayo.
8 - Crow Pose - Bakasana
Ngesikhumba, i-psoas isebenza ukubamba umgogodla endaweni efanele futhi ulethe imilenze ebhekwini. Cishe uzwe uthisha wakho ehlala izilinganiso zengalo ngokuphathelene namandla onke. Lokhu kuhlanganisa i-psoas.
9 - Wheel Pose - Urdhva Dhanurasana
Isondo eligcwele linikeza ukunwebeka okuqinile kuwo wonke ama-midsection wakho. Njengoba ubona, kuhle kakhulu isikhundla esiqondile ngokuhlala emotweni! I-wheel idinga ukuguquguquka nokuqina okukhulu kwe-back and shoulder, ngakho-ke uma unamandla kakhulu ungathola ukufana okufanayo ebhuloho pose .
10 - I- Handstand - Adho Mukha Vrksasana
Esikhathini samandla, i-psoas ingenye yezinhlanzi eziyisihluthulelo ezigcina umgogodla endaweni eqondile, ngokumelene "nokubhanana," noma isandiso esingaphezu kwe-back back. Uma i-handstand ikuhlukumezile, ukusebenza ekuqinisekiseni ama-psoas akho nazo zonke izimo ezingenhla kufanele kusize!