Hlala amabhonasi, i-sacrum, i-Psoas, i-Piriformis ne-Intercostals
Uyazi i-piriformis yakho kusuka kuma-psoas wakho? Uma wenza kanjalo, cishe usu-yoga ngoba i-yoga ikufaka ezingxenyeni zomzimba ongazange wazi ukuthi unayo. Futhi uma wazi ngokuphathelene nabo, kungcono ukholelwa ukuthi uzowulula.
1 - I-Sit Bones
Ungase uzwe kuthiwa uhlala amathambo noma amathambo ahlezi. Kungenzeka ukuthi awuzange uzwe ngabo kuze kube yilapho uthisha wakho we-yoga etshela ukuthi uhlale kuzo. I-anatomically ingxenye ye-pelvis yakho (i-tubicosity ischial, ukuba iqondwe ngqo), amathambo ahleliyo ngempela amathambo ngaphansi kwenyama ye-butt ohlala kuyo.
I-Yoga Connection: Amathambo ahlale ebizwa nge-yoga ngoba ayathinta ukuhlala kwakho ezindaweni ezihlezi ezifana ne- cobbler's pose (baddha konasana) . Kuphinde kuthinte ukugoba okuphambili okuhlelwe njengehlezi phambili bend (paschimottanasana) .
Uma uhlala ngokuqondile, ulinganisela emathanjeni akho. Ungase ungayizwa ngoba kuyimbongi encane emisindweni lapho. Kodwa-ke, uma uhlezi kahle futhi uhlezi lapho uhlezi, uzobona umehluko futhi ungazwa amathambo ahlale.
2 - I-Sacrum
Ingabe bewazi ukuthi kukhona ithambo lesigxathu esisekeleni sakho somgogodla ongakwesokudla ngaphezu kwe-tailbone yakho? Yebo, yilo i-sacrum. Kuwumthombo ovamile wezinhlungu ezisezingeni eliphansi kanye nekhaya eziningana zezinzwa. Ihlangene lapho ixhuma emathanjeni e-hip ibizwa ngokuthi i-sacroiliac joint (i-SI ihlanganisiwe, okwesikhashana).
Ukuxhumeka kwe-Yoga: I-sacrum ikhonjelwa kaningi ezindaweni ozilele ngemuva kwakho. Kufanele njalo uhlale phansi futhi uthisha wakho uzokukhumbuza lokhu njalo.
I-sacrum isolulwe futhi ishintshwe eziningana ze-yoga poses futhi kulula ukuyithatha kakhulu. Yingakho uvame ukutshelwa ukuthi "uvikele isikhwama sakho" futhi isizathu esisodwa sokunyakaza kwe-yoga sihamba kancane futhi sinengqondo.
Futhi, kubalulekile ukuvikela ukuhlanganyela kwe-SI, okungahle kube yinto engafanelekile futhi kuyimithombo evamile yobuhlungu kubafundi be-yoga. Buza uthisha wakho ngezindlela zokunciphisa nokuvimbela lokhu, ikakhulukazi uma ulimele ngaphambilini.
Okuningi
3 - I-Psoas
I-psoas enkulu ingenye yamaqembu omzimba okuthiwa i-hip flexors. Lawa asebenza ndawonye ukuze alethe umlenze nomlenze wakho komunye nomunye.
I-psoas ifaka engaphakathi engenhla ye-femur (ithambo lesithambo) ekugcineni. I-ke idlula ngaphakathi kwesikhumba bese ixhuma eziningana ze-vertebrae engezansi njengoba ilandelwa ngakolunye uhlangothi.
Ukuxhumeka kwe-Yoga: Njengoba i-psoas ayiyona imisipha yomzimba, kungaba nzima ukubona nokuhlukanisa. Ukungaziwa kwalo akunciphisi ukubaluleka kwalo, noma kunjalo.
Ngempela, i-psoas iyisihluthulelo ekutshalweni kwamandla ayisisekelo nokuguquguquka kwe-hip. Kubaluleke ngokukhethekile ukulinganisa kanye nokuqhubekela phambili nangemuva.
Ukuqinisa nokwandisa i-psoas kuyisihluthulelo kunoma ngubani ozwa ubuhlungu obuya emuva ngenxa yokuhlala kakhulu. Kunamathuba amaningi we -psoas ephelele uma u-jockey wedeski.
4 - I-Piriformis
Ukugijima ngemuva kwe-psoas (ngokomfanekiso, futhi ngandlela-thile) ngenhloko yesisindo esingavamile kakhulu i-piriformis. Ukwehlisa le misipha encane ku-butt yakho kungaba nomthelela omkhulu uma ubhekene ne-sciatica.
Ukuxhumeka kwe-Yoga : I-piriformis iyisisindo esiyisihluthulelo sokujikeleza komlenze, esisivumela ukuba siyiphendule ngaphandle kusuka ku-hip. Futhi kuyisihluthulelo ohlelweni lokusekela lwe-sacrum.
Kungenzeka ukuthi le muscle encane eyaziwayo ibe yinkimbinkimbi kakhulu noma ikhululekile futhi ibangele zonke izinhlobo zobuhlungu. Uma uthisha wakho ekhuluma ngokuthi "ukulungiswa kwe-pelvic," i-piriformis ngokuvamile ihlose.
Okuningi
5 - I-Intercostals
Uzizwa unesizungu nxazonke zakho ngezimbambo emva kokuguqa okuningi noma ukuhlanekezela? Lokho kuyi-intercostals yakho ekhuluma. Lezi zinhlanzi zibophezele ukwandiswa nokuphambana komkhumbi wakho lapho uphefumula.
Ukuxhumeka kwe-Yoga : Imisipha ye-intercostal ixhumane nezimbambo kanti isikhwama sakho sezintambo sidlala indima enkulu ekusebenzeni kwakho. Akugcini nje ukuvumela amaphaphu ukuba anwebe futhi athole isivumelwano, futhi sithinta ukuma kwakho.
Ukubhekwa njenge- cow face pose (gomukhasana) nesango pose (parighasana) kungenza izimangaliso zokwelula nokuvula ama-intercostals. Kulula ukuzinakekelwa lezi, kepha isifuba sibaluleke kakhulu ku-yoga njenganoma yimiphi imisipha.