Inja ebheke phansi phansi (noma phansi phansi inja) iyisisekelo esiyinhloko kodwa esinselele yoga esihlinzeka ngezinzuzo eziningi, futhi i-pose yabaqalayo kanye nabadlali bezilwane ngokufanayo baqhubeka bezama ukuthuthukisa. Ukugcina lokhu engqondweni, kuvamile uma inja yakho ephansi ingeyona umsebenzi ophelele owenziwa. Njenganoma yiluphi uhlobo lwe-yoga, umqondo uwukusebenza ekupheleleni.
Izinzuzo zisezinkambeni zokufika lapho, kunokuba zifike.
Uma unenkinga noma inkinga yangemuva kuwumqondo omuhle ukuqonda indlela i-pose esebenza ngayo, yiziphi izinhlobo zezimiso ezingasiza futhi ukuthi ungashintsha kanjani ukuphepha.
Shintsha Inja Yakho Ephansi Ukuphepha
Ukuze ushintshe phansi inja ngokuphepha, ungase ufise ukugcina amadolo akho egobile ekuqaleni, ngenkathi usungula isikhundla. Enye into ebaluleke ngaphezu kokuqondisa imilenze yakho ukuthola isenzo sokuhlanganiswa kwakho kwe-hip - kuyoba umqondo wokweqa, okukuvumela ukuba uguqe umzimba wakho phambili. Ukuze ukwandise umlenze ozinqeni ngesikhathi usetshenzisweni, ungacabanga ngokuphakamisa amathambo akho ahlezi (esezansi phansi kwe-pelvis yakho) phezulu ngasekuyeni. Lokhu kuzoshintsha ngokuzenzakalelayo ukuhlanganiswa kwe-hip ngokujulile (uma imisipha engemuva yemilenze yakho izoyivumela).
Ubuvunguvungu Nesikhala Sakho - Ukuguqula amaKinetics
Inja ephansi inika ithuba lokuguqula amandla okuvuthwa okuvame ukukwenza emgodini.
Ukucindezela isisindo sakho ezandleni zakho, okuyilokho okubekwa khona phansi, cishe kuzokusiza ukuba wehla emahlombe akho phansi (ngakwesokunene sakho). Amahlombe akho amahlombe azosondela phezulu, kanti ngesikhathi esifanayo ehamba phansi umgogodla wakho.
Ukwehla kwamapayipi akho ehlombe kuzokunika amandla okugcina okuzinzile ukuvumela ukuhlanganiswa okuqabulayo kokuqinisa nokwelula kwezicubu kule ndawo.
Ngakho isihluthulelo salesi sikhundla ukulalela amahlombe akho asehlombe okubolekisa umzimba ophezulu.
Njengoba uqala ukuthola umuzwa wokulondeka ngesikhundla, ungazama ukufinyelela wonke umzimba wakho ezandleni zakho, futhi uvumele amahlombe akho ehlombe ahlele phansi emhlane wakho.
Ukubhekisela ku-Kyphosis ne-Down Dog
Inja ebheke phansi i-pose enhle ukusiza ukuguqula imiphumela ye-kyphosis. Futhi, isihluthulelo ukuhla futhi ukuzinzisa lawo mahlombe ehlombe. Ngamahlombe akho ehlombe esekela phansi kwakho manje unesiteji esiqinile lapho imisipha yangasemuva ingasebenzela ukwandisa umgogodla. Ukuhlahla amahlombe ehlombe kuyisenzo esenziwe ikakhulu ngama-lats, isidumbu esikhulu esitholakale ngemuva.
Ukubhekisela kokuthunyelwe okuphansi kwe-Flat Low nge-Down Dog
I-stretch ehlinzekwe emhlane imilenze ngezinja phansi (uma ziqonde ngqo) ingaba i-doozie ngempela! Kodwa lokhu kunwebeka kungase kube yilokho okudingayo ukubhekana nokuhlehlisa okuphansi kokubuya emuva uma unayo. Yiqiniso, ukugwema ukulimala kubaluleke kakhulu, ngakho-ke faka ukuthi ukuqondisa kangakanani okudingayo ngomzwelo. Uma uqiniseka ukuthi wenza wonke amaphuzu we-pose ngokunembile (khumbula lokhu akukona ngokugcwele, ngokulungile), lungisa imilenze yakho endaweni lapho wazi khona ukuthi ungakwazi ukugcina i-pose, kodwa uzizwa inselela ethile kulawo ma-hamstrings kanye / noma amathole.
Lona yindawo yomsebenzi.
Qinisekisa imisipha yama-Abdominal Deep nge Dog Down
Inja ephansi isiza ukuqinisa imisipha emzimbeni ejulile, okuyizihluthulelo zokumiswa okwesikhashana okusekelwe emuva kahle. Isenzo se-hip esivumelana nezimo kanye nokunamathisela ngaphambili senza izibeletho zisondelene nomgogodla, ziqiniswe.