Ukwelula kwenkomo yenkomo kuyimfuneko yoga futhi ngesizathu esihle. Iqukethe ukuhambisa umgogodla kusuka endaweni ehambile (i-flexion) kuya kwesinye (isandiso). Kuyinto ukunyakaza eyisisekelo, kodwa okuzuzisa kakhulu ekuvimbeleni ubuhlungu emuva futhi silondoloze umgogodla ophilile, ikakhulukazi uma uchitha isikhathi esiningi uhlezi.
Ukunyakaza ngalunye kwenziwa ngokubambisana ne-inhalation noma ukuphefumula kokuphefumula, okwenza lokhu kube yi- vinyasa elula. Uma usuvele ubuhlungu emuva, hlola nodokotela wakho ngaphambi kokuqala ukuqinisekisa ukuthi ukunyakaza kuyafaneleka isimo sakho.
Qala Kuzo Zonke Ezinine Ngaphandle Kokungathathi Nhlangothi
Uhlobo Lokuhamba: Kude
Izinzuzo : Kuthuthukisa ukuguquguquka komgogodla namandla amathumbu.
Futhi Yazi Njenge : Chakravakasana
Imiyalo ye-Cat-Cow Stretch
1. Qala ezandleni zakho nasemadolweni, uhlanganisa ama-wrists akho ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinyathelo zakho.
2. Cabanga ngomgogodla njengendlela eqondile ehlanganisa amahlombe kuya ezinqulwini. Zama ukubuka umzila oqhubeka phambili ngokusebenzisa umqhele wekhanda futhi emuva emuva komsila. Lesi yisimo somgogodla ongathathi hlangothi.
3. Gcina intamo isikhathi eside, njengokwandiswa kwemvelo.
Faka
1. Beka izinzwane zakho ngaphansi.
2. Phindela emuva kwesikhumba sakho ukuze umsila wakho ubambe.
3. Vumela lokhu kuhamba kuqhume umsila wakho phezulu umgogodla ukuze intamo yakho yinto yokugcina ukuhamba.
4. Isibeletho sakho siwa phansi, kodwa gcina imisipha yakho yesisu ishaya umgogodla wakho ngokudweba inkaba yakho.
5. Phakamisa amehlo akho ngokucophelela uphakamise ugwadule ngaphandle kokubopha intamo yakho.
Exhale futhi Phinda
1. Khipha iziqongo ezinyaweni zakho phansi.
2. Thinta i-pelvis yakho phambili, udobe umsila wakho. Futhi, vumela lesi senzo sithuthukise umgogodla wakho.
2. Umgogodla wakho uzokuzungeza.
3. Dweba inkaba yakho emthonjeni wakho.
4. Drop ikhanda lakho.
5. Thatha amehlo akho kuveli yakho.
Phinda ukwehliswa kwenkomo ku-inhale ngayinye bese uphumelela, uhambelanise ukunyakaza ekuphefumuleni kwakho.
Qhubeka ngo-5-10 ukuphefumula, ukuhambisa lonke umgogodla. Ngemva kokuphuma kwakho kokugcina, buyela emgogodleni ongathathi hlangothi.
I-Cat-Cow kuSihlalo
Uma unenkinga yokuza ezandleni zakho namadolo noma uma ufuna ukugoba ngezindlela ezimbalwa emsebenzini , ungakwazi ukuvumelanisa inkomo yenkomo ibe yisitulo sehlalo . Ukunyakaza kufana kakhulu nokufana nabo phansi.
Qala ngokuhlezi esihlalweni ngezinyawo zakho phansi phansi futhi izandla zakho ngamadolo akho. Thatha ukuphefumula okumbalwa ukuze ubeke isikhundla emahlombe akho phezu kwezintambo zakho kanye nomgogodla omuhle omude
Faka
1. Phindela emuva isikhumba sakho, ugcizelele umsila wakho. Isisu sakho sizoqhubeka.
2. Phonsa amahlombe akho phansi futhi abuyele emuva.
3. Khangela phezulu etafuleni.
Exhale
1. Phindela emuva esikhwameni sakho, ugibe umsila wakho phansi. Umgogodla wakho uzozungeza.
2. Thatha inkaba yakho ku.
3. Phakamisa amahlombe akho phambili bese ubheka amehlo akho esisu sakho.
Phinda lokhu ukunyakaza ngamunye ukufaka futhi exhale for 5-10 ukuphefumula.