Tyalela iPhampu Yakho, iMisipha ye-Rib kunye ne-Oblique Abs
I-Yoga ebangela ukuba kunokunciphisa ubuhlungu bentliziyo kubandakanya i-angle angle.
Ukongeza i-angle-angle engqinelana neyoga yakho yoqheliso iya kuba nzima umngeni wakho kwaye ikunike amava omninzi. Inokukunceda kwakhona ukuba uphinde uguqule imimiselo yokunyameka kwemikhwa. Ukuze ufunde indlela yokwenza i-angle-angle angle ngokuchanekileyo, landela imiyalelo.
I-Angle Pose Pose igxotha i-Flank kwaye i-Lengthens the spine
Uhlala ugoba umlenze wakho (trunk) ngapha nangaphi?
Ukuba unjengabantu abaninzi, impendulo yile: ayikho rhoqo. Kodwa zikhona izihlunu apho ezinokuba luncedo kakhulu kulolu hlobo . Nazi ezinye ezimbalwa, kwaye zizonke eziphambili:
- I-Quadratus lumborum - ehlala okhalweni, ngapha nangapha, le misipha yomzimba isisigxina xa usukuma ukunyuka kwakho, njengemodeli yefashini, okanye xa umile ngomlenze owodwa.
- I-Intercostals - ephakathi kwembambo nganye, i-intercostals yimiqoqo yemisipha e-cross-cross. Basebenza ngexesha lokuphefumula ukukunceda ukwandisa umtya wembambo kwaye uthathe umoya ophezulu. Banceda ukuncedisa umzimba ophezulu ongenabuhlungu.
- Izibilini zangaphakathi nangaphandle - ezi ntlobo zangasese, ingakumbi izithintelo zangaphakathi , zifumaneka ngokuthe tye kwi-trunk. Bancedisa ukuxhasa ukuhamba kweso sikhundla kwaye basebenze xa uphumelela.
Xa wenza i-angle engxenyeni, cinga ulula njengomgca we-diagonal, ukusuka kwinqanaba lakho lokubuyela emzimbeni wakho kwi-trunk yakho kunye nendlela yokuphuma ingalo yakho nesandla.
Misa isithende somlenze wakho osikiweyo emgangathweni ukuze uqinise ukulula.
Cinga Indawo Yakho yamaPelvic
Imiyalezo ye-Yoga, ngokukodwa isitayi se-Iyengar, ngokuqhelekileyo iza kunye namaqondo aphambili ekuncedeni ukuba uqaphele iinjongo ze-pose. Kwinqanaba elingasecaleni, enye ingongoma efanelekileyo kunxibelelwano oluphezulu phezulu kwi-plailing and back.
Oku kubangela ukuba imisipha yangasemva isebenze nzima kwaye iya kubangela ukutyelela okunzulu kwazo zonke iimbumba ezikhankanywe ngasentla, ingakumbi i-quadratus lumborum. Ukujongana nalolu hlobo lwe-back-back back of pelvis kwi-side side leg, i-pelvis ngaphesheya kufuneka ifakwe phambili.
Scoliosis & Kyphosis
Ukugoba kwendlela engagqithanga nje ilula i-flank, kodwa kunokunceda ekusebenzeni kwiimisipha ezichaphazelekayo ngenxa yeemeko zokunyameka, ngokukodwa ukuhlaziywa kunye ne-kyphosis. Kwimeko yokuhlaziya, ukuchitha iminyaka yobomi bakho kunye nomgca wecala lomgca unokumisa amaqela omzimba osondeleyo, kunye nokubuthathaka. Iimpawu ezibuthakathaka kunye nezibuthathaka nazo zibangelwa yikphophosis. Zombini iimeko zingakhokelela ekungalinganiseni kwemisipha.
Ngoko xa ufumana ithuba lokusula ezo ntsizana, njengengxoworha yecala inikezelo, uyathatha isinyathelo esisebenzayo sokulawula intlungu ebangelwa le miqathango. Kwaye, enye yamanqaku okulungelelaniswa kwesi sikhundla kukuba ubeke ihlombe lakho eliphezulu phezulu ngasentla. Oku kunakho ukuguqula iminyaka yeengxaki zokuhamba. Ukwelula kungabonisa umngeni ekuqaleni, ngoko hamba lula, kodwa qhubeka uzama.
I-Angle yangasemva yenza ukulungelelaniswa kunye neSiseko-Iingcebiso kubaqalayo
Ziqhelanise nomva wakho eludongeni ukukunceda uhlale ulungelelanise.
Emva kokuba uzive ukhuselekile unako ukuhamba, kwaye usebenze ngaphandle koncedo kunye nokhokelo lwodonga. I-pose isebenzisa isiseko esikhulu senkxaso, okuthetha ukuba iinyawo zakho zikude kakhulu. Isiseko esikhulu siya kukunceda ugcine ibhalansi yakho xa uthabatha ezinye iingxaki ezifunekayo.
Imithombo:
I-Coulter, i-HD, i-Anatomy ye-Hatha Yoga: Umqulu wabafundi, ootitshala nabaSebenzi. 2001 I-Body and Breath. Honesdale, PA.
Cole, R., PhD. I-Yoga Teachers Course (Manual). 1997. San Diego, CA.
Mehta, M. kunye noArjunwadkar, K. Yoga bachazwa. 2005 Kyle Books. Lanham, MO.