Nciphisa Ipulazi Lakho, Imisipha Yebhande Ne-Abslic Abs
I-Yoga ebangela ukuthi kungasiza ekunciphiseni ubuhlungu emuva emuva kuhlanganisa i-angle side.
Ukwengeza ohlangothini lwe-angle kuya kohlelo lwakho lwe-yoga cishe lunselele ibhalansi yakho futhi kukunikeze isipiliyoni esikhulu se-spin extension. Kungakusiza futhi ukuguqula iminyaka emisha yokuziphatha okubi . Ukuze ufunde indlela yokwenza uhlangothi lwe-angle ngokufanele, landela imiyalelo.
I-Angle Pose Pose Yenza I-Flank Inwebe Isiganga
Uvame kangakanani ukugoba umgogodla wakho (trunk) ohlangothini?
Uma ufana nabantu abaningi, impendulo iwukuthi: hhayi njalo. Kodwa kukhona imisipha lapho engase izuze kakhulu kulolu daba . Nazi ezimbalwa, futhi zonke ziyinhloko:
- I-quadratus lumborum - esesigodini ngakwesinye icala, lesi sifuba esisemqoka sokumisa isikhashana sisebenza uma ugibela isisindo sakho, njengesimodeli semfashini kungenzeka, noma uma umile ngomlenze owodwa.
- I -intercostals - ephakathi kwembambo ngayinye, i-intercostals iyisethi yemisipha ehamba phambili. Basebenza ngesikhathi sokuphefumula ukukusiza ukwandisa umgogodla wendlala bese ungena emoyeni owengeziwe. Basiza futhi ukusekela umzimba ophezulu ongenabuhlungu.
- Ukungena kwangaphakathi nangaphandle - lezi imisipha yomzimba, ikakhulukazi izibopho zangaphakathi , zitholakala ngokujulile esiqu. Basiza ukusekela ukuhleleka futhi basebenza uma uphuma.
Uma wenza i-angle engxenyeni yecala, yizwa ulula njengesigamu esisodwa se-diagonal, kusukela enyaweni yakho yangemuva ngokusebenzisa isiqu sakho futhi yonke indlela ephuma ngayo ingalo nesandla sakho.
Ukumisa isithende somlenze wakho okhishwe phansi ukuze ukhulise.
Khumbula isikhundla sakho samaPelvic
Imiyalo ye-Yoga, ikakhulukazi isitayela se-Iyengar, ivame ukufika ngamaphuzu amahle ukuze akusize uqaphele izinzuzo ze-pose. Ngengxenyeni ehlangothini, iphuzu elilodwa eliwusizo kakhulu ukuqondisa phezulu kwe-hip up kuya ephahleni nangemuva.
Lokhu kubangela ukuba imisipha yangemuva isebenze kanzima futhi izoholela ekutheni ukujula okujulile kwazo zonke izicubu ezishiwo ngenhla, ikakhulukazi i-quadratus lumborum. Ukuze uhambisane nalesi siqondiso sokubuya nesiphambano sesikhumba esikhwameni esilungile, i-pelvis ngakolunye uhlangothi kufanele ifakwe phambili.
I-Scoliosis & Kyphosis
Ukugoba okuhlangene akugcini nje ukwelula i-flank, kodwa kungasiza ekusebenziseni imisipha ethintekile izimo zokuthutha, ikakhulukazi i-scoliosis ne-kyphosis. Endabeni ye-scoliosis, ukuchitha isikhathi sempilo yakho nge-side-to-side umcengezi womgogodla kungabinzisa amaqembu omzimba oseduze, futhi uwenze buthakathaka. Izisindo ezinamandla nezibuthakathaka zingase zibangele nokunyuka kwesisu. Zombili izimo zingase ziholele ekungalingani kwemisipha.
Ngakho-ke uma uthola ithuba lokusula lezo misipha, njengoba i-side angle ihlinzeka, uthatha isinyathelo esisebenzayo sokuphatha ubuhlungu obubangelwa yizimo. Futhi, enye yamaphoyinti wokulinganisa kwalokhu kuhlanganisa ukufaka ihlombe lakho eliphezulu phezulu ngenhla eyodwa. Lokhu kunethuba lokuguqula izinkinga zokuhamba kwesikhathi. I-stretch ingabonisa inselelo ekuqaleni, ngakho-ke hamba kalula, kodwa qhubeka uzama.
I-Angle yangasese Phela ukuvumelanisa kanye nesisekelo-Amacebo kwabaqalayo
Hlanganisa nomhlane wakho odongeni ukukusiza ukuthi uhlale uhambisana.
Ngemuva kokuthi uzizwe uvikelekile ungakwazi ukuhamba, futhi usebenze ngaphandle kosizo nesiqondiso odongeni. I-pose isebenzisa isisekelo esikhulu sokusekela, okusho ukuthi izinyawo zakho zide kakhulu komunye nomunye. Isisekelo esikhulu sizokusiza ukuba ugcine ibhalansi yakho ngenkathi ubhekene nezinye izinselelo okumele zinikezwe.
Imithombo:
I-Coulter, i-HD, i-Anatomy ye-Hatha Yoga: I-Manual for Students, Teachers and Practitioners. 2001 Body and Breath. Honesdale, PA.
Cole, R., PhD. Course Teachers 'Course (Manual). 1997. San Diego, CA.
UMehta, M. kanye no-Arjunwadkar, uK. Yoga bachazwe. 2005 Kyle Books. Lanham, MO.