I-yoga ecacile ebeka phambili ekubhekeleni izintambo zinganciphisa ukuqina futhi ithuthukise ukuguquguquka. I-hamstrings iyimisipha emithathu egijima ngaphesheya kwethanga lakho, ixhuma i-pelvis yakho emadolweni akho. Abantu abaningi baneminyango eqinile yokuthi akuyona ukunyanyisa ukuyibiza ngokuthi isifo.
Kunezindlela eziningi zokuqeda ukuqina kwe-hamstring. Ngezinye izikhathi kuvele kufike ekuthumeni. Ukwelula njalo, ngisho nokuqala ebuntwaneni nemisebenzi efana nomdanso kanye nokuzivocavoca, kusiza, kodwa abantu abaningi abenzi okwanele ukuze balondoloze ukuguquguquka kwabo. Ngesikhathi lapho umuntu ekhulile, uhlala ngokuningi kakhulu (okungalungile ukukhwabanisa) futhi noma ngabe usebenzise njalo, kungenzeka ukuthi usebenzise isikhathi sakho (okungalungile kumagagasi) kunwetshiwe (okuhle kwezintambo). Ngokushesha, uthola ubuhlungu obubuhlungu noma i- sciatica , okubili kokubili ehlobene nezinhlanzi eziqinile.
Ukwenza ngcono ukuguquguquka kwakho kwe-hamstring ngokuvamile kuyinkambinkimbi, kodwa kungenzeka ngokuzijwayeza njalo. Qala kancane futhi ungaphoqeleli lutho kusukela ekutheni unqamule ukuhamba kwakho kuyinto yokugcina okufunayo. Sebenzisa amaprosesa uma kufanelekile, ube njalo futhi ube nesineke, futhi uzobona imiphumela.
Izinto ezizansi ngezansi zihlelwe ngokulandelana kusukela ekuqaleni kuya phambili. Abaqalayo 'izimo' nakanjani indawo yokuqala. Izinto eziphambili zicabanga ukuthi usuvele unesimo esihle sokuhamba kule ndawo. Funda ngokusebenzisa imiyalelo ephelele ye-pose ngayinye.
1 - Isimo esikhulu sezinyosi ezincane esinqunyiwe - Supta Padangusthasana
Sizoqala ukulala emhlane wakho. I-hamstring elula kule ndawo ijwayele ukuba yindoda enomusa kakhulu futhi ifinyeleleke.
I-strap izoba yindawo enhle kakhulu kunoma ubani onenhlanzi eqinile. Ukusebenzisa i-strap ukuvala ibanga eliphakathi kwesandla sakho nonyawo lwakho kule nkinga, isibonelo, ikuvumela ukuthi uqondise imilenze yakho futhi uthole izinzuzo ezigcwele zokwelula. Uma ungenalo i-strap yoga esemthethweni, ungakhathazeki. Noma yikuphi ibhande, isikhafu, noma ithawula kuzosebenza kahle lapha.
2 - Ukumiswa Okuphambili - Uttanasana
Ukubheka ukuhamba phambili kuyindlela enhle yokugxilisa ingxube yakho yokugwedla ngoba amandla adonsela phansi anikezela isandla. Kodwa-ke, abanye abantu abanezinhlungu zasemuva bathola ukugwinya komgogodla kungakhululekile, ngakho ukulala ngemuva kungenzeka kube yindlela engcono kubo.
Abanye othisha bayokutshela ukuthi kuhle ukuguqa ngamadolo kulesi pose uma ubuhlungu bakho bubuhlungu buhlungu. Lokho kuyiqiniso, kodwa futhi kuzokwenza ukuthi i-pose ingene kancane kancane. Uma uguqa ngamadolo ngenxa yobuhlungu bomhlane, kungcono ukuthola enye i-pos. Uma uguqa ngamadolo ukuze uzame ukuthatha izandla zakho emathini, lokho kungalungile. Ukuthinta izinzwane zakho akuyona umgomo walokhu okufaka.
Zama ukugcina imilenze yakho iqondile ngangokunokwenzeka bese uvumela izandla zakho zithele noma zibeke izithiyo ngaphansi kwazo uma zingafinyeleli phansi.
3 - I- Wide Leward Forward Bend - I-Prasarita Padottanasana
Enye inketho yokuma phambili okumele umise ukukhipha imilenze yakho ngokubanzi. Iphutha elivamile kulokhu kuphakamisa ukukhipha imilenze kude kakhulu ekuzameni ikhanda lakho lisondele phansi. Ukugcina imilenze cishe engxenyeni engama-90 ivumela ukuthungwa kahle kwe-hamstring futhi kuyindawo ephephile yamajoyini we-hip. Ngokuvamile kulula ukuthola izandla zakho phansi kule ndawo, kodwa usengasebenzisa amabhulokhi uma kunesidingo.
Ukuze uthole imiphumela egcwele yezintambo, gxila ekugcineni isisindo sakho ezinqoleni ezinyaweni njengoba nje nasezintendeni. Ngempela uzizwe ukujikeleza kwe-pelvis yakho phambili njengomshayeli wenduku ehamba phambili njengoba wehla nge-flat back.
4 - Ngehla Ebhekene Nenja - Adho Mukha Svanasana
Inja engezansi iyisimo esesabekayo sezingxenye eziningi zomzimba wakho, kufaka phakathi izintambo zakho. Kuyinto engafanele ukuthi ukuthola izithende zakho ematheni kuyinjongo yalokhu pose. Emzamweni wokufeza leso sikhundla, abanye abantu baqeda ukuhamba ngezinyawo zabo. Ungenzi!
Zama kunalokho ukukhulula izithende kodwa ube nezinyawo endaweni lapho izithende zihamba khona phansi. Lena yindlela ephumelela kakhulu yokwelula ama-hamstrings akho namathole.
5 - Ikhanda eliya eKnee Pose - Januwari Sirsasana
Ngokuvamile lapho usebenza ngomlenze munye ngesikhathi, njengoba ku-janu sirsasana, kulula ukuthola uhlaka oluncane lwezintambo kunokuba lunezinyawo zombili ngokuqondile.
Yiphawula ukuthi uzodinga ukuvula i-torso yakho ukuyiqondisa phezu komlenze wakho owedlule njengoba ufika phambili. Uma ukuqhuma phambili kulimaza emuva kwakho, hamba uhlangothi oluzungeze unyawo lwakho oluguquguqukayo. Bamba umkhawulo owodwa wengubo esandleni ngasinye, udonsa ngokuqinile, futhi ufike phambili kakhulu njengoba ungakwazi ukugcina umgogodla uqondile futhi ungenabuhlungu. Lokhu kungase kungabi kakhulu, kodwa lokho kuqinisile.
6 - Uhlezi Ngaphambi Kokugqama - I-Paschimottanasana
Leli yi-version ehlelekile ye-uttanasana (bheka ngenhla). Kubalulekile ukugcina izinyawo ziguquguquke kakhulu futhi zibandakanye izithamela zakho ngangokunokwenzeka.
Sebenzisa i-strap ezungeze izinyawo zakho ukuze ulandelele esikhundleni sokuhlaselwa phambili ukuze ubambe izinyawo zakho. Gcina umgogodla isikhathi eside futhi uqonde. Akukhathaleki ukuthi kude kangakanani i-torso yakho ifika. Ukucabangela i-pelvis njengoba isitsha kancane kancane ukuqhubekela phambili kusiza ukugqugquzela ukujikeleza okulungile kwe-torso phezu kwemilenze.
7 - Amadayimini Aphezulu Ahamba Ngaphambili Fold - Upavistha Konasana
Kubantu abanozintambo eziqinile, ukuhlala nje kwi-upavistha konasana kuyinselelo enkulu, ungalokothi ucabangele ukungena emgodini odlule. Kuhle ukuhlala uqotho ngokugcwele uma kunjalo. Enye yezindlela ezingcono kakhulu zokuthola isikhala esengeziwe kule pose ukuletha ezinye ukuphakamisa ngezingubo eziyisikhombisa noma ngaphezulu ezifakwe ngaphansi kwesihlalo sakho. Lokhu kusebenza kahle kunoma yikuphi ukuhlala okukhona.
I- Piramidi Pose - Parsvottonasana
Ukuma phambili kugoba njengale, qiniseka ukuthi awunayo i-hyperextending emadolweni akho. Ngisho noma umlenze wakho ungase ungabheki njengento eqondile, i-microbend, elula kancane, emadolweni yisikhundla esiphephile sempilo yakho ehlangene.
Amabhulogi azoba abangane bakho abakhulu kakhulu lapha. Zisebenzise ngaphansi kwezandla zakho kunoma yikuphi ukuphakama okufaneleka kakhulu. Kubalulekile ukuthi uqaphele ukuthi izinyawo zingamamitha amathathu kuphela lapha futhi zingahlukaniswa ezinhlangothini zombhede njengoba nje udinga.
I- Triangle Pose - I-Trikonasana
Njengoba ku-pyramid pose (ngenhla), qiniseka ukuthi awuyikukhiya amadolo akho ngonxantathu. Ungaphakamisa isandla sakho esikhwameni sakho, shin, phansi, noma block. Khetha okukuvumela ukuba uvule ngempela isifuba sakho esihlahleni.
Yiphawula ukuthi uma uqhathanisa nemipiramidi, imilenze iyahlukana kakhulu nangaphambili nangemuva kombhede kodwa isondelene eduze ne-middleline (okungukuthi, yangena enkabeni ukusuka ezinhlangothini). Lokhu kusebenza lapha ngoba izinyathelo ziboshelwe phezulu komunye kunokuba zibhekwe phansi.
10 - Half Moon Pose - Ardha Chandrasana
Thatha isikhathi sokwenza ukulungiswa okuhle emilenzeni yakho ngaphambi kokuphakamisa ingalo yakho. Ukuba nezinyathelo zakho ezinamathele kuqinisekisa ukuthi ungavula isifuba sakho ngokusemandleni akho okugcwele. I-block ngaphansi kwesandla sakho nayo izokwenza umehluko omkhulu kusukela ukuphakama okungeziwe kukuvumela ukuba uguqule inhliziyo yakho ekudleni ngaphandle kwephansi.
11 - Ukuhlukaniswa okumiyo
Le pose inesimo esifanayo nenyanga enyangeni (ngenhla), ngaphandle kokubili izinkalo ezikhomba phansi. Akubalulekile ukuthi umlenze wakho ungaphakama kangakanani. Gxila ekugcineni amaphuzu akho e-hip ahlanganiswe njengezibani ezibhekwe phansi. Ungalokothi uvale idolo lakho emlenzeni wakho, kodwa ugcine ngokuqondile ukuze uthole izinzuzo zendwangu yokweqa.
12 - Side Lunge - Skandasana
Ukuguqa phambili akuyona neze indlela yokwelula izintambo zakho. Khumbula ukuthi kunezintathu zazo futhi kuthatha izinhlobo ezahlukene zokunyakaza ukuze zifike kubo bonke.
I-Skandasana inhle kakhulu emathangeni angaphakathi. Futhi, akusikho ukuthi ungaphansi kangakanani. Ungakhathazeki okwesikhashana ukuthi awukho esikhwameni esigcwele. Uma nje uzizwa ulula, uyazuza.
13 - Triangle evuliwe - Parivrtta Trikonasana
Nakuba ibizwa ngokuthi unxantathu ovukelayo, impande yalokhu pose isondelene nepiramidi pose (bheka ngenhla). Ukusethwa kwemilenze kuyafana, ngesifushane (enyakatho kuya eningizimu) kodwa ububanzi (empumalanga kuya entshonalanga) kugxile kunanxantathu. Futhi, isikhundla sezinyathelo kufana nesipiramidi, ngoba uzama ukugcina igrafu igcwele.
Le nkinga ngokuvamile iyinselele kakhulu, ngisho nakwabafundi abanolwazi lwe-yoga. Ibhokisi elingaphansi kwesandla sakho kanye / noma ukuthatha isandla ngaphakathi ngaphakathi kwezinyawo zakho zombili kokubili izinketho ezinhle ukuze ugcine izinyathelo zakho ukuba zihambe zonke.
14 - I-Ardha Chandrasana ivuliwe - uParivrtta Ardha Chandrasana
I-ardha ekhishwayo i-chandrasana ihamba kahle ukusuka ekuhlukaneni (ume ngenhla). Qiniseka ukuthi izinkalo zakho zombili zikhomba. Ibhokisi ngaphansi kwesandla sakho esingaphansi cishe kufanele. Vula isifuba sakho esihlahleni ngangokunokwenzeka ngenkathi ugcina ukuphakama komlenze wakho ophakanyisiwe, okuhlala ufana nendawo.
15 - Ukulala uVishnu - Anantasana
Lokhu kuhlale kubonakala kulula kunalokho. Uma ugcina uhlangothi lomzimba wakho luqondile, ukulinganisa kuba inselelo yangempela. Sebenzisa i-strap ezungeze unyawo lwakho uma ungeke ukwazi ukufinyelela ohlangothini lwakho ngomlenze oqondile. Gcina kokubili izinyawo ziguquguquke futhi amathanga akho aqhubeke kuwo wonke.
16 - Uphiko olukhulu lwezinyosi ezihamba phambili - Utthita Hasta Padangusthasana
Khumbula supta padangusthasana kusuka phezulu kuze kube phezulu kuleli khasi? Uma uthatha leso simo futhi ujikeze ama degree angu-90, uzofinyelela kule nguqulo yokuma yesimo esifanayo. Yiqiniso, kuyinselele enkulu kakhulu ukuyenza ngenkathi umile ngomlenze owodwa, kodwa udweshu ojikeleze unyawo lwakho uphinde ube umngane wakho.
Enye yokulungiswa okukhulu kunselele ukukwenza lokhu ngaphandle kokugxila emuva kakhulu, okuyinto ukuthambekela kwemvelo ukulwa nesisindo somlenze wakho ngaphambili. Hamba ngemuva kwakho odongeni ukuze ubone ukuthi lokhu kukuthandi.
17 - Heron Pose - Krounchasana
Ungakwazi ukungena kulokhu kube lula kalula uma uphonswa emuva emathanjeni ahleliyo, kodwa lokhu kuzobangela ukuba umgogodla wakho wehle. Ukuze ulungele ukulungiswa, yiba phezulu kwamathambo ahleliyo ngokuqondile. Sebenzisa ibhande elizungeze unyawo lwakho uma kunesidingo.
18 - Inyoni yePharadesi - uSvarga Dvidasana
Ukumisa umlenze wakho enyoni yeparadesi kuyinto icing phezu ikhekhe yalokho kakade uchungechunge kakhulu inselele yokuhamba okuholela wena isikhundla sokuma endaweni yokuqala. Ama-hamstrings avulekile adingekayo kulolu thinta lokugcina, olunikeza isimangalo esimangalisayo ngemuva kwethanga.
19 - Full Side Plank - Vasistasana
Ukwengeza i-anatasana (ngenhla) eplanini yakho yecala kukunikeza u-vasisthasana ogcwele. Njengazo zonke lezi zimo eziphambili, qhubeka uqaphele. Kuthatha isikhathi ukuthola zonke izici ezidingekile ukuba zihlangane ukuze zenzeke kanje. Akukona nje nge-hamstring kuleli phuzu, kodwa futhi mayelana namandla amakhulu, ibhalansi, namandla wekhono.
20 - I- Monkey Pose - Hanumanasana
I-ultimate yokufaka ama-hamstrings? Ukuhlukaniswa, kunjalo. Futhi, sebenzisa izisetshenziswa ngokukhululekile njengoba usebenza kulezi zinto. Amabhuloki ngaphansi kwezandla zakho yindawo enhle yokuqala. Njengoba usondeza phansi, i-block ngaphansi kwethanga lakho langaphambili lingase liqinise. Qaphela ukuphuma ngaphandle kwe-pose bese ube nesineke!