Ama-quadriceps akho yiqembu lemisipha emikhulu emine eyenza ngaphambili kwethanga lakho. Lezi zinhlanzi zivame ukuba zigijimi kubagijimi, ikakhulukazi abagijimi nabagibeli. I-Yoga elandelayo ihlinzeka ngezindlela ezihlukahlukene zokwelula.
1 - I- Crescent Lunge: Anjaneyasana
I-Crescent lunge iyi-positi emihle yabaqalayo ngoba ungayishintsha kalula ngokuvumelana nokuguquguquka kwakho. Ukusekela ukujula kwamadolo angaphambili kuzokunika ukunwetshwa okuncane kakhulu. Ungaphinde uhambe ngenye indlela ngokuguqa amadolo akho emuva bese udonsa unyawo lwakho ekubhekeni kwakho.
2 - Hero Pose: Virasana
Izinqwaba ze-yoga quad zihlanganisa futhi ibhalansi kanye / noma ukuguqulwa emuva, kodwa hhayi hero. Konke okumele ukwenze lapha uhlala futhi uphefumule ekuhlakaleni emathangeni akho.
Uma udinga ukuguqula le-pose ukuze uyenze kakhulu, hlala u-blanket yakho ku-blanket, block, noma bolster. Ngakolunye uhlangothi, uma ungazizwa kahle endaweni eqondile, ungajulisa ukwedlula ngokuma.
3 - Pigeon Pose: Eka Pada Rajakapotasana
I-Pigeon pose ingenye yezindlela zokulungiselela amajuba aphelele, okudinga ukuvuleka emigqumeni ngaphezu kokubuyela emuva.
Ngenhloso yokwelula kwethanga, ungakhathazeki uma ungakwazi ukuphoqa izandla zakho ngaphezulu. Vele ugxile ekudwebeni isithende sakho emuva emuva kwe-butt yakho.
4 - I- Sugarcane Phela: i-Ardha Chandra Chapasana
Kulabo abathandayo, ungakwazi ukwelula izintambo emlenzeni wakho wokuma kanye ne-quads emlenzeni wakho ophakanyisiwe ngokuthatha inyanga yakho ibe yingxenye yomoba. Ungathola ngisho nokuhlelwa okuncane ngemuva lapho ukhona.
5 - King Dancer: Natarajasana
Ungagcina i-quad isuka emanzini (ngenhla) ihamba ngokuya ngqo enkosini udansa. Uma lokho kungenele inselela, ungasebenza kuze kube nguqulo egcwele yalokhu pose, lapho ubambelela khona ngezinyawo zakho zombili izingalo eziphakanyiswe phezu kwekhanda lakho, sonke ngenkathi zilinganisa ngomlenze owodwa. Kungenzeka ukuthi enye yezinkinga ezinzima kakhulu ongayenza.
6 - Ikamela Pose: Ustrasana
Manje usuhambela emaphoyiseni okubuyela emuva. Njengoba ukugxila kwakho lapha kuyi-quads, guqula noma kunini lapho kunesidingo ukuze wenze i-back-bend encane kakhulu. Ngenkamela, ngokwesibonelo, ungasebenzisa amabhlogo ngaphansi kwezandla zakho esikhundleni sokubayisa ezithende zakho. Ungakwazi futhi ukubeka izandla zakho emhlane wakho ophansi noma sacrum.
I-7 - I-Bow Pose: I-Dhanurasana
Ngomnsalo njalo, ukuqonda kwakho ezinyaweni kukuvumela ukuba uzidonsa emhlane ojulile. Kubuye kube nokwehliswa kwethanga elikhulu.
Zama lapha phakathi kokuguquguquka kwezinyawo nokukhomba izinzwane. Ngamunye uhlinzeka ngezansi kancane, njengoba kuzokushintsha ukubopha kwakho ngaphandle kuya ngaphakathi kwezinyawo zakho.
8 - Pose Little Thunderbolt: Laghu Vajrasana
Ukuthatha ikamela elingenhla (ngenhla) kumingcele yalo yangaphandle kukulethela i-laghu vajrasana, noma i-thunderbolt encane. Ukuletha ikhanda lakho phansi liphumela emhlane ojulile futhi kudinga i-quadriceps evulekile kakhulu.
Lokhu nakanjani ukusimama okuphakeme, ngakho ungakhathazeki uma kungabonakali endaweni yokuthi kungenzeka manje. Ukusebenza ngekhamera kuzonikeza isondlo esifanayo ngokuqina okuncane.