I-Yoga Sun Salutation I-Back Back yakho iya kuthanda

Uqeqesho olusekelwe kwiSihlalo kwiDesi yakho

Kubaninzi bethu, igama elithi "ilulululululanga yelanga" lugxininisa imifanekiso yokuma umzimba wonke uhamba ukuba kuphela i-yogis ephakathi kwaye ehamba phambili ikwazi ukwenza ngaphandle kwentlungu. Yaye ukuba uthe wanyamezela intlungu, unokwakhela ingcamango kwimpembelelo eninzi emva kwexesha, nangakumbi ngelixa ephethe isikhundla.

Nazi ezinye iindaba ezilungileyo. Ukukwazisa ilanga kunokulula. Kungenziwa kwire desk. Akufuneki ukuba ngumsebenzi onzima. Isithako esiyinhloko sesilumkiso selanga yindlela yokutshintshana phakathi kwesikhala somnxeba (oko kukuthi, ukuguqa phambili) kunye nokwandiswa kwempompo (oko kukuthi ukubuyisela emuva). Ukuba inguqu yakho yesalathiso yelanga igcina le ndlela yokunyakaza, mhlawumbi uya kulungeleka ukuzonwabisa ngaphandle kokubeka umva wakho.

Ewe, ukuba unengxaki yangemuva, kubalulekile ukubuza umniki wakho wezempilo ukuba unobuliso lwelanga, nokuba yinguqu eguqulelwe njengokwenza into efanelekileyo kwidesksi yakho, kulungile. Eli nqaku lichaza kuphela indlela yokwazisa ilanga; ayincomo ukuba uyenze. Kwakhona, kuphela ilayisenisi, uchwepheshe wezempilo oqeqeshekileyo oye wabona wena kumntu unokukucebisa ngokuthe ngqo.

Oko kwathiwa, ezinye iimeko zomgulane zibuhlungu ngokweendlela zokunyakaza zichaphazela iimpawu. Umgaqo oqhelekileyo we-thumb ukukhusela iimpawu kunye / okanye ukucaphukisa ingxaki yakho ukuba unayo isifo se-spinal arthritis okanye iingxaki ezidibaniseneyo, qaphela ukuba (okanye mhlawumbi phambili). Ukuba iidiski zakho yinkxalabo , qaphela / phambili malunga nokuchukumisa umlenze wakho. (Ukuxubusha kufana nokujikeleza okanye ukugoba phambili.)

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Qalisa indawo

Qala ngokuhlala esihlalweni sakho, iingalo kwicala lakho. Ama-2 akho ahleliyo kufuneka adibanise isihlalo ngokuqinisekileyo kwaye ngokulinganayo kodwa ngaphandle kokubamba okanye ukungabikho komthamo kwimisipha yomgubo.

Kukulungele ukusebenzisa isihlalo sokusixhasa, njengoko kuyimfuneko. Ukuba unako ukuhlala uhamba ngokulula kwaye ungenabuhlungu, cinga ukubeka phantsi komgca wesihlalo sakho, kunokuba ungasemva. Ngale ndlela uza kusebenza ngedwa, ngamanye amazwi, ngaphandle kokungena ngaphandle.

Gcina amehlo akho phambili.

Ukugcina uxhumano phakathi kwamathambo akho ahleliyo kunye nesihlalo, unciphisa umzimba wakho. Ngokukodwa, phumula, ngokusemandleni akho nakwiindawo ezilandelayo:

• Iimisipha eziwela ngaphaya kweenyawo zakho, eziyi-quadriceps yakho.
• Amahlombe akho
• Ukhetho kodwa ucebisa: sondeza isisu sakho ngasemva kwakho.

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Phambili Fold

Inhale.

Kwi-exhale, vumela (nangaphezulu) kwanoma yiyiphi na ingxabano phambi kweenyawo zakho. Vumela i-torso yakho ukuba iqhube phambili kwimilenze yakho. Ukude kangakanani ukuya phambili akubalulekanga ngaphaya kobuchule ukuba ufike kwindawo yakho yokugqibela.

Ukuba unesifo esibuthakathaka, ziva ukhululekile ukuxhasa ubunzima bakho ngeengalo zakho okanye izandla kwisitulo sakho sesandla.

Khumbula, le ntshukumo ayikho malunga nokujikeleza umgudu; ngoku ukunyathela phambili kwiinqumlo zakho. Intshukumo iyaqala kwi-pelvis. Ukugcina phambili kwethanga kukhishwe kukunceda ukuba uthathe isenzo sokuguqa kakuhle ngaphakathi kwendibano yakho ye-hip kunokuba ungasemva. Njengoko kuchazwe ngasentla, oku kukhethwa, ngakumbi kubantu abaneengxaki ze-disc.

Bamba imizuzu emi-5 ukuya kwe-30. Phefumla!

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Buyela ku Qala

Ukuza, ukukhupha, nokutsala izihlunu zakho zesisu esiswini sakho. Ukuqala kwi-pelvis, qalisa ukuhamba ngokulandelana. Zama uqaphele ukuba yiziphi iindawo zomgudu wakho oqhelekileyo ukufudukela kwi 'clumps', oko kukuthi apho i-vertebra ayinakukwazi ukuzimela ngokuzimeleyo xa ijika. Ukuphumelela ukuhamba ngokuzimela phakathi kwe-vertebra nganye ingaba yinjongo efanelekileyo yesikhathi eside kufuneka ukhethe ukwenza ideskiti ilanga rhoqo.

Ukuba le ndlela yokukhupha ayinakwenzeka kuwe (umzekelo, ukuba unesidiski se-diski) unokufika ngokugqithiseleyo. Qinisekisa ukusebenzisa i-abs yakho. Kwaye njengoko kukhankanywe ngaphambili, kulungile ukumbamba kwisihlalo sakho sesihlalo ngoncedo oluncinane, ngokunjalo.

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Hlola Indawo Yakho

Njengoko inxalenye yokuqala ye-salutation, ilanga eliphambili, lihlale lithe tye kwindawo ekhululekile, kodwa ehambelanisiweyo . Yenza isheke ukuze ubone ukuba iinyawo zakho zifana nomnye, iingalo zakho zihlala zilula phantsi ngamacala, kwaye ukujonga kwakho kuhamba phambili, kunye ne-chin yakho.

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Nika iTrunk Yakho Yinto Efanelekileyo

Bhoxisa, kwaye uthathe iingalo zakho phezu kwentloko yakho, ngokuzifihla emacaleni kuqala uze uziphakamise ngqo (okanye ngokuchanekileyo njengoko unakho ngaphandle kwentlungu). Ukufumana kufana nokudweba imijikelezo yesiqingatha kunye nezandla. Njengoko wenza oku, gcina iindlovu zakho ngokuchanekileyo, kodwa zingavaliwe, kwaye uzama ukwenza ukunyakaza kwenzeke kumahlombe akho.

Finyelela i-torso yakho kwi-plailing / isibhakabhaka njengoko ubambe isikhundla.

Kancinci, ucingisise, khululwa ityala esitratweni sakho uze ubeke iingalo zakho phantsi.

> Umthombo:

> Moffat, Marilyn, PT Ph.D. kunye neVickery, uSteve. Umbutho we-American Physical Therapy Association Incwadi yoLondolozo lweZakhiwo kunye nokuCocwa. Iincwadi ze-Owl. UHenry Holt kunye neNkampani, LLC. ENew York, eNew York, ngo-1999. Ehleli kwi-Low Back Stretch p.228