Uma ubuza abantu ukuthi kungani bezivocavoca, iningi lizosho ukuthi lihlale liphilile, lihlale lifanelekile, noma ngoba libenza bazizwe behle. Akusikho okuningi okuzoshiwo ukuguquguquka njengomgomo, kodwa kuyisici esiyinhloko sokulondoloza impilo yakho nokugwema ukulimala , ikakhulukazi njengoba ukhula.
Ukwehlukanisa nge-yoga kuyindlela enhle yokuthuthukisa ukuguquguquka kwakho. Kuyinto evame ukukholelwa ukuthi kufanele uguqule ukwenza i-yoga. Eqinisweni, okuphambene nalokhu kuyiqiniso: ukwenza i-yoga njalo kuyindlela eqinisekile yokuba nezimo eziguquguqukayo.
I-poses ngezansi zibhekiswe emaqenjini amathathu amakhulu emisipha lapho abantu abaningi bengenakho ukuguquguquka: izintambo, iziqhwa namahlombe. Lezi zindawo ezintathu zivame ukuqinisa ngokwengeziwe ukuhlala isikhathi eside noma ngisho nezinye izinhlobo zokuzivocavoca, njengokusebenza.
Ungabi esheshayo ukubhekana nalezi zizathu. Izikhathi eziningi ungase uzwe izigaba eziningana zokuvulwa njengoba uhlala ku-pose isikhathi eside. Ungalindeli izinguquko zobusuku, noma kunjalo. Ukuze uthole imiphumela emihle, yenza iselula sakho nsuku zonke. Lokhu okulandelayo kuhloswe ukukunika ezinye izinketho ukuze uvumelane nesimo sakho samanje sokuguquguquka.
The Hamstrings
Imisipha egijima emaphethelweni emathangeni akho yizintambo. Iningi labantu lihle kakhulu kule ndawo, kodwa kuyindawo ebalulekile yokwelula ngoba izintambo eziqinile zingabangela ubuhlungu emuva emuva kwezinye izinhlobo zokungahambi kahle. Ukuguqa phambili kuyindlela enhle yokukhipha le ndawo.
I-Hips
Ukuguquguquka kwe-Hip kuyinkimbinkimbi ngoba kunemisipha eminingi ehlanganisiwe kule ndawo encane. Uma kwenzeka ukwelula izimpande ze-hip, kuhlanganise ne- psoas , iliacus, nezingxenye ze-quadriceps ne-glutes, kuyindlela enhle yokufeza inkululeko enkulu yokuhamba ezinkalweni.
Amahlombe
Njengezintambo nezindebe, amahlombe kukhona enye indawo eqina ngokugibela kakhulu emotweni futhi ehlezi emahokheni. Uma kunokwenzeka, thatha ikhefu elincane emsebenzini ukuze ugweme ukulimala okubuhlungu okuphindaphindiwe okunjenge-carpal tunnel syndrome.
I-Pose Padangustasana I-Recipe Ekululiwe
Ukusebenzisa ibhande le- yoga elizungeze inyawo lakho eliphakanyisiwe kwenza lokhu kufinyeleleke ngisho nalabo abanezintambo ezinamandla kakhulu (ungasebenzisa futhi ibhande elidala elivamile akudingeki ukuthi usebenzise i-strap). Vumela ikhanda le-femur yakho lihlezi esitokisini se-hip njengoba usula umlenze ukuze zombili izinqulu zihlale phansi.
Ukumiswa Okuphambili - Uttanasana
Ukubopha phambili phambili kuyindlela elula yokwelula izintambo zakho. Zama ukugcina izinyathelo zakho ezinqoleni zakho; abantu abaningi banomkhuba wokuvumela izinyathelo zabo zihambe kakhulu. Microbend amadolo akho ukuze ugweme i-hyperextension. Ukuhluka okunamnandi ukumbamba izimbambo ezihlukile bese uvumela i-torso yakho ibe khona.
I-Triangle Pose - Utthita Trikonasana
Ngenxa yalokhu, vula umlenze wakho wangaphambili ngangokunokwenzeka, ngisho noma kusho ukuthi isandla sakho asikwazi ukufika phansi. Sebenzisa i-yoga block ngaphansi kwesandla sakho esingaphansi uma unayo. Kungcono ukubeka ingcindezi ebhodini kunokungena emlenzeni wakho ngokuthembela kuyo. Ngokuhamba kwesikhathi, sebenzisa amandla akho okuqala okuthatha isisindo esandleni sakho.
Uhlala Straddle Wide-Legged - Upavistha Konasana
Isikhundla esinemibandela enkulu yindlela enhle yokwelula izinsipho zamathanga. Uma uvulekile kakhulu, ungathatha ukugoba phambili lapha, kodwa uzame ukukwenza ngomgogodla omude kunokuba ujikeleze emuva. Kungcono futhi ukuhlala uhlezi uma kulungele kangcono kuwe.
Iso le-Needle - i-Sucirandhrasana
Iso lenaliti liyisimo esikhulu kubantu abanezintambo eziqinile ngoba zikwazi ukwenza ngokwezifiso kakhulu. Qala nje ngokuweqa isikhumba esisodwa emthonjeni ohlukile. Lokhu kungenzeka ngokwanele kwabanye abantu. Uma ufuna ukuya phambili, phakamisa umlenze ongezansi emhlabathini ngokungeziwe. Misa lapho uthola indawo lapho uzizwa ulula khona kodwa awunabuhlungu.
I-Cobbler's Pose - Baddha Konasana
Esikhundleni sezinkukhu , ukuvuthwa komzimba kuvulela umsebenzi wokuvula. Lena yindawo enhle kakhulu yokuhlala emaminithini ambalwa ngesikhathi. Uma uthola lesi sikhundla singakhululekile kakhulu, kunezinto ezimbalwa ongayilinga ngazo.
Ukuhlala phezu kwengubo eboshiwe kungasiza ngoba kuphakamisa izinyathelo ngaphezu kwamadolo. Ukufaka i-block ngaphansi kwebhande ngalinye ukuze uthole ukwesekwa kuyindlela yokukhetha, kodwa qiniseka ukuthi wehlisa amabhlokhi ngokuphindaphindiwe ngokuhamba kwesikhathi ukuze ubone intuthuko yakho.
Pigeon - Eka Pada Rajakapotasana
I-Pigeon iyisimangaliso sokuvula i-hip, kodwa kungaba yinto enzima kubantu abanezintambo eziqinile kakhulu. Into engcono kakhulu ongayenza kulolu cala ukusebenzisa okuningi. Ekugcineni, uhlaka lwakho lufika emhlabathini ohlangothini olungaphambili lomlenze. Uma lokho kungenzeki, sebenzisa i-padding okuningi njengoba kudingekile ukuze ulethe phansi ukuze uhlangabezane nomuva wakho. Uma usuzwa usekelwa, bheka ukuthi ungaqala yini ukuqhuma phambili. Lokho kwengeza ingcindezi emlenzeni ongaphambili ungakuvula nakakhulu. Kodwa yithathe kancane kancane uma unzima kakhulu ukugwema ukulimala .
I-Eagle Pose - i-Garudasana
I-Eagle isebenza kokubili ukuhlanzeka kwe-shoulder and hip, nemilenze eqondisa iziqhenqo ezingaphandle kuya ezimpilweni zangaphandle futhi izingalo zikunika uhlangothi olunzulu ngapha nangapha.
Uma imilenze eyontekile ikuphonsa ngodla, yenza nje ingalo yezingalo ngenkathi uhlezi nganoma iyiphi indlela ekhululekile (bheka lapha ngenxa yokhozi esihlalweni ). Qinisekisa ukuthi wenza i-pose ngento ngayinye phezulu.
I-Bridge Pose - Setu Bandha Sarvangasana
Indlela yokuthola ihlombe elihle elula ebhuloho njalo ukuqinisekisa ukuthi uhlenga ihlombe ngalinye ngaphansi kokuthi usuphakamisile izinyathelo zakho. Uma isici esiphenduka emuva se-pose sibonakala sikhulu kakhulu, ungathola ukulingana okufanayo kwibhuloho elisekelwe ngokwenza isenzo esifanayo sehlombe kanye nokuhambisa iminwe yakho eduze kwebhulogi.
I-Cow Face Pose - iGomukhasana
Ungakhathazeki uma ungakwazi ukuphoqa izandla zakho ngemuva kwenkomo ubuso bakho. Akusikho ngempela lokho, ngakho-ke sebenzisa noma yini elula (ibhande, udoti, ithawula, i-t-shirt) ukwenza ibanga phakathi kwezandla. Zama ukuthumela umoya wakho kunoma yiziphi izindawo zokuqina ozizwayo.