Nangona i-cobra pose ngabantu abaninzi banxulumana ne yoga, oku akuqinisekisi ngokuzenzekelayo ukhuseleko lwayo, ingakumbi ukuba unengxaki emva.
Intshukumo ebalulekileyo ye-yoga cobra pose kukukhupha umlenze emva. Abantu abaneengxaki ezidibeneyo kunye / okanye i- spondylolisthesis kuya kulungele ukuthatha indlela yokulumkisa kule ntshukumo, okanye mhlawumbi uyigqitheke ngokupheleleyo.
Oku kungenxa yokuba ngokubanzi, iingxaki ezidibaniseneyo zeengxaki ziyacaphuka xa umgudu uphahla, kwaye i-spondylolisthesis ingaba nzima. Buza ugqirha okanye umphathiswa wezilwanyana ukuba le nto ikulungele imeko yakho.
Ukuba unesifo esibuhlungu, i-cobra pose ayifanele izame. Ngaphandle koko, phu laphula intlungu yakho kwaye uvumele ukuba ikukhokele malunga nendlela ekude kuyo.
Shintsha iCobra yoKhuseleko
Ukuguqula i-cobra ngenxa yeentlungu zentlungu, cinga ngokuziphatheka njengesiqalo, kungakhathaliseki ukuba naluphi na ukuchayeka kwi-yoga. Ungayilandela imiyalelo yale ndawo, ukushiya isikhundla seplank. Vele uqale ngokulala ngesisu sakho, kwaye vumela umgangatho ukuba unike inkxaso. Ukuqala kwe-cobra kwi-plank isikhundla kucela inkathazo-iplanki yimpembelelo ephakamileyo enengxaki nakwezinye ezingenazo iingxaki emva kwazo zonke.
Enye indlela yokuguqula i-cobra ukwenzela ukukhusela ukubeka izibilini zakho phantsi - kungekhona nje iintende zakho.
Xa wenza njalo, qiniseka ukuba izibonda zakho ziphantsi kwamagxa akho. Oku kuya kukuvumela ukuba ube ngumlawuli wokunyakaza kwaye uza kugxininisa umsebenzi kwimisipha yakho yomqolo kunye nemva.
Ncipha i-Blade Blade Down Back Back
Njengoko inja ejongene nehla, ukuhla kwamagxa akho phantsi kwe-back back kuya kunceda ukuxhasa umgca wakho ophezulu xa uhamba.
Zama kwakhona ukugcina amahlombe akho evulekile ngaphesheya.
Ukuqinisa iMiscle yangemva
Ngenxa yokuba i-cobra pose ifaka umqolo wakho ngasemva, kuya kwenzeka ukuba isebenze imisipha yakho emva. Ukuba ulandela imiyalelo ngokucokisekileyo, uya kuqinisa iinthambo ze-pelvic, kunye nezibilini zakho eziphantsi. Olu hlobo lomandla umsebenzi ngumcimbi wesimo. Kungabonakala ngathi i-pelvic kunye neesisu zomzimba ziselule, kodwa kunye neentonga zeenyawo zakho zinyanzelwe phantsi, ezo zihlunu ziya kusebenza nzima kwaye zomelele.
Jabulela iiDiski zakho
Ukwandisa umlenze emva koko kunciphise ezinye okanye zonke iimpawu zakho ze-disc. Iqondo apho i-cobra pose inokukwenza oku, kuya kuthiwa, iyahluka ngokwahlukileyo. Kodwa ukuba ugqirha okanye ugqirha wakho wenyama uye wakususa ukuba usebenzise umthambo, i-cobra eguquliwe yenziwe yenziwe ngaphandle kwentlungu ingakunceda ukunciphisa intlungu yakho yangaphantsi.
Landela Ngomnene Othobekileyo kwi-Back Low
I-yoga cobra pose inokufumana amava amaninzi emgodleni nasemsimbeni. Ukuyilandela ngokukhawuleza ngokulula kwinqanaba livame ukucetyiswa ukuba kugcinwe izihlunu. I-pose ye-Child ilungele kule njongo.
> Umthombo:
> Kisner, C., & Colby, LA (2002). Ukuzivocavoca ngokwempawu: Iziseko kunye neMicandelo. Philadelphia: FA Davis Inkampani.