Ukufakela noma ukungenzi? Lona ngumbuzo ekulimeni yonke njengoba kusemandleni ehlombe . Uthisha ngamunye unomuntu siqu, ngokuvamile oqinile kakhulu, umbono mayelana nokuthi kufanele usebenzise ingubo ehlongozwe ngaphansi kwamahlombe akho kule pose. Labo abaqeqeshwe kwi- yoga ye-Iyengar bangabameli abaqinile be-prop (akukho isimanga lapho). Umqondo wukuthi ukusebenzisa ingubo kubeka igumbi elengeziwe entanyeni ngakho lingagciniwe futhi livumela umgogodla wechungechunge.
Njengoba senze lezi zombili izindlela, ngikukhetha ngengubo kodwa kufanele ihlelwe ngendlela efanele.
Isigqoko kufanele sihlungwe sibe yimilo engxenyeni emayelana nobubanzi njengobukeka bakho be-yoga. Ungakwazi ukufaka amaqabunga amaningana ahlanganisiwe uma ufuna ukuphakama okungaphezulu. Beka ingubo ekugcineni kombhede wakho noma ngasekupheleni kombhede ohlangene ophonswe emuva kuwo. Kungakhathaliseki ukuthi yikuphi, into ebalulekile ukuthi amahlombe akho ayingubo futhi ikhanda lakho lilikhiphe, ephumula phansi. Lokhu kungukuthi ikhanda lakho lingashintsha uma kunesidingo. Zibeke phansi ngale ndlela bese uphakamisa imilenze ngaphezulu.
Uma ungathandi ngengubo, ungathola umphumela ofanayo ngokuqinisekisa ukuthi amaqabunga akho ehlombe akhishwa ngokuqinile, okwenza ipulatifomu elincane ngemuva kwakho njengalokhu enza ebhuloho .
- Uhlobo lwe-pose : Inversion
- Izinzuzo : Ubeka amahlombe, emuva, intamo, izintambo, namathole.
Imiyalo
- Woza ukulala emhlane wakho. Uma usebenzisa ingubo, zibeke emahlombe akho esibukweni futhi ikhanda nentamo yakho phansi. Tuck amahlombe akho ehlombe ngaphansi.
- Phakamisa imilenze yakho emazingeni angu-90 bese uhlala isikhashana lapho. Bese uphakamisa umthamo wakho bese usebenzisa i-abs yakho ukuletha izinyawo zakho phezulu nangaphezulu kwekhanda lakho kuze izinyosi zakho zithinte phansi ngemuva kwekhanda lakho. Gcina imilenze yakho iqonde.
- Hlanganisa iminwe yakho ngemuva kwakho bese uqondisa izingalo zakho.
- Roll amahlombe akho ngaphansi kwesinye ngesikhathi.
- Izinkalo zakho kufanele zihambisane namahlombe akho.
- Uma usesikhundleni, ungaphenduli ikhanda lakho libukeze egumbini ngoba lokhu kungaba yingozi entanyeni. Gcina intamo iqonde futhi ubheke phezulu.
- Njengoba i-diaphragm icindezelekile, kunzima ukuphefumula kule ndawo. Zama ukuhlala ukuphefumula okunguhlanu okujulile.
- Ukuze uphume, khipha izingalo zakho, uphakamise izinyawo zakho, uphinde ugobe i-vertebra eyodwa yomgogodla ngesikhathi esisodwa ukuya phansi kumat. Gcina imilenze yakho iqonde kanye nezinyawo ndawonye.
Amathiphu wabaqalayo
Uma izinzwani zakho zingafinyeleli phansi phezulu, udinga ukuthola enye into yokuba uhlale kuzo.
- Enye inketho ukuqhuba umdwebo oseduze nodonga ukuze izinyawo zakho zithinte odongeni bese ziphumula lapho zifika phezulu. Kungathatha isilingo nesiphambeko ukuthola ibanga elifanele kusuka odongeni.
- Enye indlela ukubeka isihlalo ngemuva kwakho esizobamba izinyawo njengoba zihamba phezu kwekhanda lakho. Futhi, kungase kudingeke uzame kancane ukuze uthole indawo efanele yesitulo.
Amathiphu Okuthuthukisiwe
- Ukulima kuyinto pad elihle lokusungula ukuma kwehlombe. Ngemuva kokuma kwehlombe lakho, phuma nge- karnapidasana .