Ngenkathi i-cobra pose ingabantu abaningi abahlangana kalula ne-yoga, lokhu akuqinisekisi ngokuphepha ngokuphepha kwayo, ikakhulu uma unenkinga yangemva.
Ukunyakaza okuyisisekelo kwe-yoga cobra pose ukugubha isiphaphu emuva. Abantu abanezinkinga ezihlangene kanye / noma i- spondylolisthesis cishe bazokwenza kahle ukuthi bahambe ngokucophelela kulokhu kuhamba, noma mhlawumbe baze basuke badlule.
Lokhu kungenxa yokuthi ngokujwayelekile, izinkinga ezihlangene zezinhlangothi zicasuliwe lapho umgogodla uphahla, futhi i-spondylolisthesis ingaba yimbi kakhulu. Buza udokotela wakho noma uchwepheshe wezempilo uma lokhu kuphakanyiswa kulungile ngesimo sakho.
Uma unesifo esibuhlungu, i-cobra pose akumele ivivinywe. Uma kungenjalo, lalela ngokucophelela ubuhlungu bakho futhi uvumele ukuthi ikuqondise ukuthi ungakanani ekuphumeni kwakho.
Shintsha i-Cobra yokuphepha
Ukuze ushintshe i-cobra ngenxa yobuhlungu be-back, cabanga ukuthi uziphatha njengesiqalo, kungakhathaliseki ukuthi ukhona yini ukuvezwa kwe-yoga ngaphambili. Ungalandela imiyalo yalokhu pose, ushiye isikhundla seplanki. Vele uqale ngokulala ngesisu sakho, futhi uvumele phansi ukuba ikunikeze ukwesekwa. Ukuqala i-cobra endaweni yeplanki kucela inkathazo - iplanki iyisinyathelo esithuthukisiwe esithinta ngisho nalabo abangenazo izinkinga emuva.
Enye indlela yokuguqula i-cobra ukuphepha ukubeka izibopho zakho phansi - hhayi nje izintende zezandla zakho.
Uma wenza kanjalo, qiniseka ukuthi ama-elbows akho ngqo ngaphansi kwamahlombe akho. Lokhu kuzokuvumela ukuthi ube nokulawula ukunyakaza futhi uzogxila emsebenzini emisipha yakho yomhlane nangemuva.
Yehlisa Amahlombe Akho Emhlane Emuva Wakho
Njengezinja ezibheke phansi phansi , ukwehla kwamahlombe akho phansi phansi kuzosiza ukusekela umgogodla ophezulu ngenkathi uvula.
Zama futhi ukugcina amahlombe akho evulekile ngaphesheya.
Ukuqinisa Imisipha Emuva
Ngenxa yokuthi i-cobra pose idlulisela umgogodla wakho emuva, cishe izosebenza imisipha yakho yangemuva. Uma ulandela imiyalelo ngokucophelela, uzophinde uqinise imisipha ye-pelvic, kanye nezibeletho zakho eziphansi. Lolu hlobo lwamandla okusebenza luyindaba yokuma. Kungase kubonakale sengathi imisipha yangaphambili ye-pelvic nesisu isesandleni, kepha iziqongo zezinyawo zakho zicindezela phansi, lezo musipha zizosebenza kanzima futhi zomelele.
Jabulela amaDisks akho
Ukwandisa emuva komgogodla kunganciphisa ezinye noma zonke izimpawu zakho ze-disc. Izinga lapho i-cobra pose ekwazi khona ukwenza lokhu, eqinisweni, ihlukahluka ngabanye. Kodwa uma udokotela wakho noma udokotela wezinto ezibonakalayo ekukhiphe umsebenzi wokuzivocavoca, i-cobra eguquliwe ihlelwe yenziwa ngaphandle kobuhlungu ingakusiza ukunciphisa ubuhlungu bakho obuya emuva.
Landela Ngokunciphisa Ngomusa Emuva Emuva
I-yoga cobra pose ingaba nesipiliyoni esijulile semisipha kanye nemisipha yangemuva. Ukuyilandela nge-stretch back soft ngokuvamile kuvunyelwe ukugcina imisipha ibhalansi. I-pose yengane iyilungele le njongo.
> Umthombo:
> Kisner, C., & Colby, LA (2002). Ukuzivocavoca ngokwemithi: Izisekelo kanye Nezobuchwepheshe. Philadelphia: FA Davis Inkampani.