I-Yoga Sun Salutation I-Back Back Yakho

Ukuzivocavoca Kwesihlalo KuDeski Lakho

Kwabaningi bethu, igama elithi "sun salutation" liveza izithombe zokuma umzimba wonke ohambayo ukuthi kuphela i-yogis ephakathi futhi ehamba phambili ekwazi ukwenza ngaphandle kobuhlungu. Futhi uma uzimisele ukuzwa ubuhlungu, ungase ucindezele ekucabangeni kokunyakaza okuningi nangemuva, ikakhulukazi ngenkathi isendaweni ephethe isisindo.

Nazi ezinye izindaba ezinhle. Ukubingelela kwelanga kungaba lula. Kungenziwa edeskini yakho. Akudingeki ukuba kube umsebenzi wokuzikhandla. Isithako esikhulu se-saluting sun is the alternation between the spinal spell (ie, ukuguqa phambili) kanye nokwandiswa kwempula (okuyi-backing back). Uma ngabe inguqulo yakho ye-salutation yelanga igcina le iphethini yokunyakaza, cishe uzobekwa kahle ukujabulela i-pose ngaphandle kokufaka ingozi emuva.

Yiqiniso, uma unenkinga yangemuva, kubalulekile ukubuza umhlinzeki wakho wezempilo uma ubingelela ilanga, noma inguqulo eguqulelwe njengaleyo engenziwa edeskini yakho, kulungile. Lesi sihloko sichaza kuphela indlela yokwenza isamiso selanga; ayincomo ukuthi uyenze. Futhi, ilayisensi kuphela, ochwepheshe bezempilo abaqeqeshiwe abaye bakubona wena kumuntu angakuleka ngokuqondile.

Lokho kusho ukuthi ezinye izimo zomgogodla zizwela ngendlela indlela ukunyakaza kuhlasela ngayo izimpawu. Ukubusa okuhle okujwayelekile kokuvimbela izimpawu kanye / noma ukucasula inkinga yakho kungukuthi une-arthritis yomgogodla noma izinkinga ezihlangene zezinhlangothi, qaphela ukuthi (noma ngisho ne-forego) ibuyisela emuva. Uma i- disks yakho yinkinga, qaphela / u-forego ngokushintshashintsha umgogodla wakho. (Ukucabangela kufana nokugoqa noma ukuhamba phambili.)

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Qala Isikhundla

Qala ngokuhlezi esihlalweni sakho, izingalo eceleni kwakho. Amathambo akho amabili ahlezi kufanele ahlangane nesihlalo ngokuqinile nangokulinganayo kodwa ngaphandle kokubamba noma ukucindezela ngokweqile emisipha ye-buttock.

Kuhle ukusebenzisa ngemuva kwesihlalo sokusekela, njengoba kudingekile. Uma ungakwazi ukuhlala ukhululekile futhi ungenabuhlungu, cabanga ukubeka eceleni komphetho wesihlalo sakho, kunokuba ungene ngemuva. Ngaleyo ndlela uzobe usebenza solo, ngamanye amazwi, ngaphandle kokuphuma kwangaphandle.

Gcina amehlo akho phambili.

Ukugcina ukuxhumana phakathi kwamathambo akho ahlezi kanye nesihlalo, unciphisa umzimba wakho. Ngokukhethekile, phumula, ngangokunokwenzeka ezindaweni ezilandelayo:

• Imisipha ewela phambili emaceleni akho, okuyi-quadriceps yakho.
• Amahlombe akho
• Okuzikhethela kodwa kunconywa: donsa isisu sakho emuva kwakho.

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Phuma Fold

Faka.

On the exhale, vumela (ngisho nangaphezulu) kwanoma yikuphi ukungezwani phambi kwezinyimba zakho. Vumela i-torso yakho ukuba iqhube phambili emilenzeni yakho. Yeka ukuthi uhamba ngaphasi ubaluleke kangako kunamasu ozofika ekugcineni kwakho.

Uma u-abs obuthakathaka, zizwe ukhululekile ukusekela isisindo sakho ngezingalo noma izandla zakho esikhwameni sesandla sakho.

Khumbula, lokhu ukunyakaza akukhona mayelana nokujikeleza umgogodla; kungcono ukuqhubela phambili ezinqulwini zakho. Ukuhamba kuqala esikhwameni. Ukugcina phambili kwethanga kukhishwe kukusiza ukuthi uthathe isenzo sokugoqa kahle ngaphakathi kwehlangothini lakho le-hip kunokuba kubuyele emuva. Njengoba kushiwo ngenhla, lokhu kuyakukhetha, ikakhulu kubantu abanezinkinga ze-disc.

Bamba imizuzwana engu-5 kuya kwangu-30. Philisa!

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Buyela Ekuqaleni

Ukuze ufike, phuma, bese udonsa imisipha yakho yesisu ukuya emthonjeni wakho. Kusukela ku-pelvis, qala ku-uncurl sequentially. Zama ukuqaphela ukuthi yiziphi izingxenye zomgogodla wakho ovame ukudlulela 'kwi-clumps', okusho ukuthi i-vertebra ayikwazi yini ukungena ngokuzimela uma iphenduka. Ukufeza ukuhamba ngokuzimela phakathi kwe-vertebra ngayinye kungaba umgomo omuhle wesikhathi eside uma kufanele ukhethe ukwenza i-desk sun salutation njalo.

Uma le ndlela yokukhuphuka ingenakwenzeka kuwe (isibonelo, uma unesimo se-disc) ungafika ngomgogodla oqondile. Qinisekisa ukusebenzisa i-abs yakho. Futhi njengoba kushiwo ngaphambili, kuhle ukumbamba esihlalweni sakho sobuhlalo ukuze uthole usizo oluncane, futhi.

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Hlola Indawo Yakho

Njengengxenye yokuqala yokubingelelwa kwelanga, ipulazi eliphambili, uhlale uqondile endaweni ekhululekile, kodwa ehlangene . Yenza isheke ukuze ubone ukuthi izinyawo zakho zifana nomunye nomunye, izingalo zakho ziphumula kalula ngamaceleni, futhi amehlo akho ahamba phambili, ne-chinja yakho ihamba kancane.

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Nikeza Isiqu Sakho Ukunyakaza Okuhle

Bhala, bese uthatha izingalo zakho phezu kwekhanda lakho, ngokuzifinyelela ezinhlangothini kuqala bese uziletha eziqondeni (noma ngokuqondile ngangokunokwenzeka ngaphandle kobuhlungu). Ukuthola kukhona kufana nokudweba imibuthano yesigamu ngezandla. Njengoba wenza lokhu, gcina izintambo zakho ziqondile, kodwa zingavaliwe, bese uzama ukwenza ukunyakaza kwenzeke emahlombe akho.

Finyelela i-torso yakho eya ephahleni / esibhakabhakeni njengoba ubambe isikhundla.

Kancane kancane, ucabange, ukhulule isikhala esitokisini sakho bese ubeka izingalo zakho phansi.

> Umthombo:

> Moffat, Marilyn, PT Ph.D. noVickery, uSteve. I-American Physical Therapy Association Book of Body Maintenance and Repair. Ama-Owl Amabhuku. UHenry Holt noNkampani, LLC. ENew York, eNew York, ngo-1999. Ehlezi ngaphansi kwe-Back Back Stretch p.228