Lolu chungechunge lwezinkinga ezine lwalwenzelwe ngokubambisana ne-Back Pain Expert u-Anne Asher ukuvimbela ubuhlungu emuva emuva kokuthuthukisa izimo eziyisisekelo zomgogodla, ukuqinisa umgogodla kanye nemisipha yokusekela umgogodla, futhi ukhululekile ngezinyathelo ezilawula ukujula nokwandisa umgogodla.
1 - Ukuqiniswa Okuyisisekelo Sokuvinjelwa Kwezinhlungu
Ukulandelana okufutshane okungazenzela okuningi uma uyenza njalo. Uma usuvele wenza i-yoga, engeza lezi zimo ezine esimisweni sakho. Uma usanda ku-yoga, zama ukuzinika isikhathi esincane usuku ngalunye ukwenza lezi zizathu. Uma usuvele ubuhlungu emuva, qiniseka ukuthi ukhulume nodokotela wakho okokuqala ukuze uqiniseke ukuthi lezi zivivinyo ziyahambisana nesimo sakho.
Kuzo zonke izimo ezilandelayo, uzothola izixhumanisi ukuqedela imiyalelo kanye nencazelo eningiliziwe yendlela i-pose esiza ngayo ukuvimbela ubuhlungu emuva.
2 - Ukwehla kwe-Cat-Cow kuthuthukisa ukuhamba komzimba nokuqwashisa
1. Qala uchungechunge ngokufika kuzo zonke ezine ezinezinsiza ngaphansi kwamahlombe namadolo ngaphansi kwezinkalo.
2. Sizokwenza izinkoma ezi-10 zilula ukuze zifudumise umgogodla.
3. Hlanganisa bese uvala umhlane wakho (isandiso somgogodla). Gweba inkaba yakho emgodleni wakho noma ngabe ushiya isisu sakho. Qala ukunyakaza kusuka ku-tailbone yakho bese uvumela ukuba kuqhume umgogodla wakho ukuze ukunyakaza kokugcina kube ikhanda lakho libheke phezulu.
4. Hlanganisa futhi ujikeleze umgogodla wakho (ubuhlungu bomgogodla). Nalapha, hambisa inkaba ngokuqondene nomgogodla bese uqala ukunyakaza ngomsila wakho. Inhloko yakho yehla njengoba ubheka amehlo akho esiswini sakho.
U-Anne Asher uncoma lokhu okulula ukuze kuthuthukiswe ukuqwashiswa kokuhamba komgogodla nokuqiniswa komgogodla
3 - Ukuphulukisa Ukubhekana Nenja Ukunciphisa I-Hips kanye Nezintambo
1. Buyela emgogodleni ongathathi hlangothi. bese ugoqa izinzwane zakho ngaphansi.
2. Exhale futhi uqondise imilenze yakho ukuba ibuyele emuva inja ebheke phansi .
3. Bhuqa amadolo akho, ufike phezu kwama-foot of your feet. Letha isisu sakho ukuba siphume emathangeni akho futhi amathambo akho ahlale phezulu. Khona-ke cwilisa izithende zakho, uqondise imilenze ngenkathi ugcina ukuphakama kwamathambo okuhlala phezulu. Uma unezintambo eziqinile kakhulu, gcina ukugoba kancane emadolweni akho.
4. Bamba i-pos for breaths five.
U-Asher uthanda inja ebheke phansi njengoba elula izinkalo nezintambo. Iphinde iqinise imisipha yakho ejulile yomzimba, eqinisa isimo sakho esiphansi.
4 - I-Cobra Pose Yandisa futhi iqinisa Imbuyiselo yakho
1. Buyela ezandleni zakho nasemadolweni.
2. Nciphisa isisu sakho phansi ngendlela ekhululekile kakhulu.
3. Uma uhlala phansi phansi, faka ikhanda lakho ematheni akho kanye nezintende zezandla zakho ngqo ngaphansi kwamahlombe akho ngendwangu yakho ibamba izinhlangothi zakho.
4. Hlanganisa ukubandakanya imisipha ye-back and thighs yakho ephansi. Cindezela eziqongweni zezinyawo zakho phansi bese uphakamisa isifuba sakho phezulu. Thatha amehlo akho phansi phansi phambi kombhede wakho ukuze ugcine intamo yakho isikhathi eside.
5. Qinisekisa ukugcina amahlombe akho asuka ezindlebeni zakho. Gcina unesisindo ezandleni zakho ukuze emuva kwakho kwenziwe umsebenzi. Ungase ungakwazi ukuphakamisa phezulu, kodwa kuyoba usizo nakakhulu.
6. Exhale bese unciphisa ikhanda lakho phansi.
7. Phinda lesi sikhuthazo izikhathi ezintathu kuya kwezihlanu.
Kungani i-cobra? U-Asher uchaza ukuthi ukwandisa umgogodla kuqinisa imisipha yangemuva, izibeletho kanye nemisipha ye-pelvic. Futhi kuyindlela yokukhulula ubuhlungu be-disk.
5 - I-Pose Child's Stabilizes Isigulane
1. Cindezela ezandleni zakho ukuqondisa izingalo zakho njengoba ugoqa amadolo bese uphindela emuva ekungeneni kwengane .
2. Hlukanisa amadolo akho ngobubanzi njengombane wakho bese uvumela isisu sakho silele phansi phakathi kwamadolo.
3. Ukuphumula lapha lapha kuya emihlanu kuya kweyishumi ukuphefumula ngaphambi kokubuyela kuzo zonke ezine bese uphinda ukulandelana konke.
U-Asher uncoma i-pose yengane ukuze kuqiniswe umgogodla ngemuva kwe-backbend efana ne-cobra.