Uhlobo lwe-pose : Ukubuyisela emuva, ukubuyisela emuva
Izinzuzo : Ivumela umgogodla ukuzwa isandiso ngenkathi usekelwa ngobumnene. Kungasiza ekunciphiseni ubuhlungu emuva, ngokusho kwe-Back Pain Expert Anne Asher.
Imiyalo:
1. Ulale emhlane wakho ngamadolo akhokile futhi izinyawo zezinyawo zakho zihlala phansi. Yenza i- yoga block isebenze kalula. (Nakuba ungaphawula i-yoga block ezimweni eziningi, ngebhuloho elisekelwayo qiniseka ukuthi unento eqinile ngempela kusukela isisindo sakho sizobe siphumula kuso.)
2. Hlanganisa izingalo zakho phansi bese umunwe wakho ufinyelela ezithende zakho, Kufanele ukwazi ukuthinta kalula izingxenyana zezithende zakho ngezandla zakho.
3. Izinyawo zakho kufanele zifane. Gcina leso sikhundla kulo lonke isikhathi.
4. Cindezela phansi ezinyaweni zakho ukuze uphakamise izinyathelo zakho phansi.
5. Hudula ibhokisi lakho le-yoga ngaphansi kwakho ngqo ngaphansi kwe-sacrum yakho. Vumela i-sacrum yakho iphumule ngokuphepha ebhodini. Izingalo zakho zihlala zihlezi phansi phansi komzimba wakho.
6. Lokhu kumele kube yisimo esihle. Ungase ufune ukuhlala lapha imizuzu eminingana lapho umzimba wakho uhlala khona futhi uthola izinzuzo ze-backbend engavamile. Uma i-pose ibangela ukuba ubuhlungu bakho bubuhlungu, susa ibhulogi bese wehla.
7. Ukuphuma, cindezela phansi ezinyaweni zakho uphinde uphakamise izinyathelo zakho. Slayida ibhola ngaphandle kwe-sacrum yakho bese uhlehlisa phansi phansi phansi.
Amathiphu wabaqalayo:
1.
I-yoga block ejwayelekile ingahle ibekwe ezindaweni eziphakeme ezintathu, kuye ngokuthi uhlangothi oluphansi. Uma uqala ukuzama lokhu, kungumqondo omuhle ukuqala ngebhokisi ekuphakameni okuphansi (njengoba kuboniswe lapha) ngoba lokhu kuyisimo esiphezulu nesicindezelekile.
2. Uma ukuphakama okuphansi kunomuzwa wokuthi ukhululekile futhi ufuna ukwelula okujulile, ungazama ukuwuyisa ezingeni elilandelayo.
Ukuphakama okuphezulu kuzokunika i-backbend ejulile kakhulu kodwa futhi kuyinto encane kakhulu, ngakho hamba ngokucophelela. Njengoba lokhu kuyi-pose yokubuyisela, khetha izinga elikunika kalula. Uma uzwa ubuhlungu, phuma.
Amathiphu Okuthuthukisiwe:
1. Uma uzizwa uzinzile, zama ukuphakamisa umlenze owodwa phansi bese ugcina ibhokisi endaweni ngaphansi kwe-sacrum yakho. Phakamisa umlenze wakho ophakanyisiwe kuze kube sehlahleni noma uzame ukuwugoqa futhi ubeke isikhwameni sakho emthonjeni womlenze ohlukile (lowo osesenhla) ukuze uvule umlenze. Gcina unyawo lomlenze ophakanyisiwe luguquguquke kunoma yisiphi isikhundla. Ngemuva kokuphefumula eziningana, buyela phansi unyawo bese uzama ngakolunye uhlangothi.
2. Ungaphinda uphakamise zombili imilenze ngesikhathi esifanayo, okuyinto exhaswa version of shoulderstand .