Cishe usuyazi ukuthi i-yoga iyaqhubeka isetshenziselwa ukusiza ubuhlungu bentamo nokubuya. Futhi ungase uqaphele ukuthi noma kunjalo, ukwenza i-yoga kungaholela ekulimazeni.
Ucwaningo olwenziwe ngo-2015 olwanyatheliswa kuyi-International Journal Yoga luthi: ingozi yokulimala ngenkathi ukwenza i-yoga ihlukahluka ngokuya lapho uqhuba khona i-yoga futhi kuphi. Ngezinye izinhlobo ze-yoga - isibonelo i-Iyengar - othisha baqeqeshwe ukusebenzisana nabafundi abalimala noma abanezinkinga zempilo.
Isihluthulelo sokusebenzisa i-yoga ngokuphepha, abalobi bokutadisha bathi, kungukuthi uthisha aqaphele (futhi axhumane) uma umfundi ekulungele umuntu ngamunye ngaphambi kokuba (pose) - nokuthi abafundi bangasebenzi ngaphezu kokulungela kwabo. Kubalulekile futhi, abalobi bathi, ukusebenza endaweni "enhle," engeyona indawo enkulu.
Omunye we-yoga ikakhulukazi ongase uphethe inkathazo emhlane wakho ubuhlungu bomgogodla. Ukuphazamisa umgogodla kungadambisa kakhulu kodwa kuhlobaniswa nengozi ye-disc, i- sacroiliac engazinzile nezinye ukulimala. Uma unesimo esimisiwe futhi / noma unenkinga yangemva, ungase uthande ukweqa ama-poses asontekile, noma uzibeke kumbono olula kakhulu owenzekayo. Esikhathini esiningi, lokhu kuzoba yi-supine spinal spist.
Kungumqondo omuhle ukukubuza ochwepheshe bezokunakekelwa kwezempilo uma ukwenza ukuphikisana kukufanelekile. Ezinye izimo zingase zibe nzima nakakhulu uma ukucindezeleka komshini ekuqondeni kokudonsa (njengokunyakaza okuphazamisayo okunikeza) kuthinta umgogodla.
I-Supine Twist Spin
I-supine spinal spist is a rotation of the spine ngenkathi ihlezi emuva kwakho (supine ibhekisela endaweni ebuyela emuva.) Ukujikeleza (aka, isenzo esiphikisayo) senzeka kakhulu esikhwameni sakho, kepha singase sibe nomuzwa ezindaweni eziphezulu futhi ngezansi.
Ukuqala ngamadolo akho egobile, izinyawo zakho zihlala phansi, futhi amahlombe akho ahlala phansi phansi, amadolo akhuphuka, aguqe bese ewela phezu kwesiqu kuya kolunye uhlangothi.
Ungathatha amadolo akho wonke phansi, kodwa uma lokho kubonakala kunzima empilweni yakho, ukuhamba ngenye indlela kuhle, futhi. Ungakwazi ngisho ukubeka izingubo zokugqoka nezinyawo lapho amadolo akho ehlala khona ukuze asekele.
I-Supine Twist Spin Pose amathiphu
- Ukuze ugcine umhlane wakho uphephile, sondela ku-pose kahle.
- Ungaziphoqeleli endaweni. Slip phakathi ne-pose njengoba umzimba wakho ikuvumela.
- Njengoba uletha amadolo akho ohlangothini, hlala uqaphele ukuthi umva wakho uzizwa kanjani. Hamba kalula noma umise uma kukhona ubuhlungu. Uma uzizwa ubuhlungu obunzima, yeka ngokushesha.
Okunye okumele ucabange ngenkathi usenkingeni ukuthi ubudlelwane obuphakathi kwamahlombe akho nezindebe kuxhunywe ngomgogodla wakho. Ukuze uqedele isimo, cabanga ngalokhu okulandelayo:
- Ukugcina amahlombe akho avulekile futhi avulekile, zama ukuphumula kubo ngangokunokwenzeka, futhi uvumele umphumela walokho kuqhuma umgogodla wakho.
- Njengoba uphumelela, vumela ukungezwani okungaphambi kwesifunda sakho esiswini ukuba ugcwale; vumela leyo ndawo ukuba ingabi nalutho. Lokhu kuzobandakanya okuningi kwezibeletho zakho ze-oblique, okuyizinhlanzi ezithintekayo ukuhamba kwe-spinal twist.
> Imithombo:
> Crow, El, Jeannot, El, Trewhela, A. Ukuphumelela kwe-Yoga Iyengar ekwelapheni ubuhlungu bomgogodla (emuva nangentamo): Ukubuyekezwa okuhlelekile. Int J Yoga. Jan-Jun 2015.
> I-NIOSH Publication 97-141, Isikhungo Sikazwelonke Sokuphepha Nokusebenza Kwezemisebenzi. Isikhungo Sokulawula Izifo. Julayi 1997. Isikhungo Sokulawula Izifo. 3 Dec 2006.