Mhlawumbi sele uyayazi ukuba i-yoga iyasetyenziswa ngokunceda ukusiva intlungu nentlungu. Kwaye unokwazi ukuba nangona kunjalo, ukwenza i-yoga kungakhokelela ekulimaleni.
Ucwaningo lwe-2015 olupapashwe kwi-International Journal Yoga luthi: umngcipheko wokulimala ngelixa ukwenza i-yoga kubonakala kuhluka ngohlobo luni na owenza ngayo i-yoga. Ngezinye iintlobo ze-yoga - umzekelo u-Iyengar - ootitshala baqeqeshwe ukuba basebenze nabafundi abalimala okanye abaneengxaki zempilo.
Isihluthulelo sokusebenzisa i-yoga ngokukhuselekileyo, abalobi bokufunda bathi, ukuba utitshala aqonde (kunye nokuthetha) xa umfundi ekulungele umntu ngamnye (pose) - kunye nabafundi ukuba bangasebenzi ngaphaya kokulungela kwabo. Kwakhona kubalulekile, abalobi bathi, ukuba basebenze kwisithuba "esiphezulu", esingesona sikhundla esiphambili.
Elinye i-yoga lithetha ngokukhethekileyo elingahle libhekiselele ingxaki kumqolo wakho umsi womlenze. Ukuphazamisa umlenze kunokunciphisa kakhulu kodwa kudibaniswa nomngcipheko we-disc, ukungazinzi kwe-sacroiliac kunye nezinye ukulimala. Ukuba une-conditioned kwaye / okanye unayo ingxaki emva, unokufuna ukunqumla i-poses ephosakeleyo, okanye uzenzele inguqu elula kunokwenzeka. Uninzi lwexesha, eli liza kuba yi-supine spinal twist.
Kwakhona ingcamango enhle ukukubuza abaqeqeshi bezempilo ukuba wenza isilathiso sokuphika sifanelekile. Ezinye iziganeko zinokuba zibi kakhulu xa uxinzelelo lwengqondo kwi-directional diagonal (njengesiphakamiso esichaphazelayo) sichaphazela umlenze.
Supine Spinal Twist
I-spine spinal twist iyintshintsho yomqolo xa ilele kumqolo wakho (i-supine ibhekisela kwisithuba sakho semva.) Ukujikeleza (aka, isenzo esichaphazelayo) senzeka kakhulu kwisiqhina sakho, kodwa sinokuvakalelwa kwiindawo ezingasentla kwaye ngezantsi.
Ukuqala ngamadolo akho athile, iinyawo zakho zinyathele phantsi, kwaye amahlombe akho ahlala phantsi phantsi, amadolo aphakanyisiwe, aguqulwe aze awela phezu kwetrhi kwelinye icala.
Unokuthi uguqe ngamadolo uze ufike phantsi, kodwa ukuba oko kunzima kakhulu kumqolo wakho, ukuhamba ngendlela ethile kulungile, kwakhona. Ungakwazi ukubeka iingubo kunye nemigodi apho amadolo akho ahlala khona ukuze axhaswe.
I-Supine Spinal Twist Yenza amathiphu
- Ukugcina umqolo wakho ukhuselekile, jongana ne-positi ngobumnene.
- Ungaziphoqeleli kwisithuba. Slip kwi-pose njengoko umzimba wakho ikuvumela.
- Njengoko uzisa amadolo akho ngaphesheya, qaphela ukuba umva wakho uziva njani. Yiya kulula okanye umise ukuba kukho intlungu. Ukuba uvakalelwa intlungu ebuhlungu, kha wuleza.
Into enokuyicinga ngethuba uhlala kwi-pose kukuba ubudlelwane obuphakathi kwamagxa akho kunye neentambo zixhunyiwe ngomqolo wakho. Ukucwangcisa i-pose, cinga oku kulandelayo:
- Ukugcina amahlombe akho evulekile kwaye avulekileyo, zama ukuzikhulula kangangoko unakho, kwaye vumela umphumo waloo ngqungquthela phantsi komgudu wakho.
- Njengoko uphumelela, vumela ukuxhatshazwa phambi kwendawo yakho yesisu kutyhafe; vumela loo ndawo ukuba ingabi nalutho. Oku kuya kubandakanyeka ngaphezulu kwezibilini zakho ze-oblique, eziyimisipha enoxanduva lokunyakaza kwe-spinal twist.
> Imithombo:
> Inkohlakalo, uEl, uJeannot, uEl, Trewhela, A. Ukuphumelela kweYogaar yoga ekunyangeni ubuhlungu bomlenze (intloko nentamo): Ukuphononongwa ngokuchanekileyo. Int J Yoga. UJan-Juni 2015.
> I-NIOSH Ukupapashwa 97-141, iNational Institution of Occupational Safety and Health. Isiko soLawulo lweZifo. Julayi 1997. Iziko loLawulo lweZifo. 3 Disemba 2006.