Ngabe uvame ukuzwa ubuhlungu beqolo futhi lokhu kukuvimbela ekwenzeni imisebenzi yakho yansuku zonke ngokujwayelekile? Cishe yisikhathi esiphakeme sokwelashwa kwakho emuva. Ukulungisa lezi zinkinga ngempumelelo, yoga emhlane kungaba yinzuzo.
Ngiyayithanda i-yoga, ngiyenza kaningi futhi ngiyakutshela ukuthi lesi siyalo singinikeza izinzuzo eziningi, noma ngabe ngizwa ezinye izinhlungu emuva.
Ngenxa yezikhathi ze-yoga nokuma okwamukelwe okwamukelwe, ngeke ukhululeke nje kuphela kepha futhi ngokungeziwe, ubuhlungu beqolo buzokwehla ngokushesha okukhulu. Ngikumema ukuthi uthole imiphumela ezuzisayo yalo msebenzi kanye Ukuma okungu-13 okungasiza ekwelapheni izinhlungu emuva.
Imiphumela emihle ye-yoga ngemuva
Ukuvikela izinhlungu emuva, umdlalo ngokungangabazeki ubalulekile. Ngokuzijwayeza ngaphezu kokuzivocavoca amandla emuva ne-yoga, uzovikela noma welaphe izinhlungu emuva.
Amaseshini e-Yoga empeleni aqukethe ukulandelana kokunyakaza okwenziwe nge-cadence, ngasikhathi sinye enza izivivinyo zokuphefumula nokwamukela ukuma okuqhubekayo.
I-Yoga isiyalo esinomusa ngokwaso esikhuthaza ukuphumula nokwakha umzimba, ngaphandle kokubanga noma yibuphi ubuhlungu. Ngaphezu kwalokho, lo mkhuba ufakazele ukuthi ungalungisa ukuphazamiseka okuthile emgogodleni. Ukuhlanganyela kukho njalo kunomthelela ukuvimbela nokwelashwa kwezinkinga ezithile ezihlangene.
Futhi akupheleli lapho ngoba i-yoga, esiza ukunqoba ukucindezeleka nokulawula ukuphefumula, nayo iyasiza ukuphatha kangcono ubuhlungu. Ekugcineni, i-yoga, ngokuma okuhlukahlukene okwenziwa ngezikhathi, ikuvumela ukuthi wazi ukuthi ungagcina kanjani umhlane wakho ume futhi ume kahle.
Ukufunda: Zonke izinzuzo zokuzijwayeza i-Yoga kusihlwa
Ukuma komzimba okudambisa izinhlungu emuva
Izimo ze-13 zokwelapha ubuhlungu beqolo
Ngokuvinjelwa kobuhlungu beqolo nokuphumuza umgogodla, akukho okufana neseshini yeyoga. Ukuma okungu-13 engikumema ukuthi ukuthole kuzokusiza ekunciphiseni izinhlungu zomhlane futhi kuqinise nemisipha yesisu.
Njengoba uhogela, ngenkathi uphakamisa ikhanda lakho kancane, yeka isisu sakho, bese kuthi lapho ukhipha umoya, cindezela inkinobho yakho yesisu emgogodleni wakho ngenkathi uziphumulele ikhanda.
Yenza uchungechunge lwale minyakazo emibili izikhathi eziyishumi. Lokhu kuvivinya kuzokusiza ukuthi unikeze ukuguquguquka okungaphezulu komgogodla futhi uqinise ukuwela.
Ngezandla zakho okhalweni nesifuba sibheke phezulu, thinta amahlombe akho emuva kwakho. Lokhu kuma kusiza ukuqondisa emuva futhi kuthuthukise ubambo lwezimbambo.
3- Isimo se- la ukuqamba amanga
Ukufeza le pose kulele ngomhlane, uguqe ngamadolo futhi utshekise ikhanda lakho. Bese uzungeza umhlane wakho. Ulele emhlane wakho, letha amadolo akho ezingeni lokuqhuma kwakho.
Bese uqondisa izingalo zakho ezingeni lamahlombe, wakhe u- "T". Thatha i-exhale ejulile bese ubeka imilenze yakho ngakwesokunene sakho, bese utshekisa ikhanda lakho kwesobunxele.
4- I ukuma intethe
Ulele esiswini sakho, beka izandla zakho phansi kwamathanga akho eceleni komzimba wakho, izintende zezandla zakho zihlala phansi.
Thatha umoya ojulile bese uqondisa imilenze yomibili, uyigcine ihlangene. Phefumula ngokushelela nangokulinganayo. Lokhu kuzokusiza uqinise umhlane wakho futhi ikakhulukazi umhlane wakho ophansi.
5- I ukuma kwesigamu sebhuloho
Ngenkathi uqondisa isilevu sakho esifubeni sakho ngenkathi wenza ukuma, phefumula ngesisu sakho. Ungahambisi ikhanda lakho kwesobunxele noma kwesokudla.
Lokhu kuzokuvumela ukuthi welule izisu zakho, uqinise isifuba kanye nendawo enezinqe.
6- La ukuma kwengane
Ukwenza le pose, beka izandla zakho eduze kwezinyawo zakho. Phefumula ngesisu sakho bese uhambisa izindlebe zakho kude namahlombe akho ngangokunokwenzeka. Lokhu kuzokusiza ukwelula izindwani zamahlombe, okusiza ekunciphiseni ukucindezeleka futhi kukukhulule.
7- I ukuma Inkomo
Ngama-glutes womabili alungiswe phansi, phakamisa wonke umzimba wakho. Tshekisa i-torso yakho phambili ngenkathi udonsa umoya. Lokhu kuma kuzokusiza udambise i-sciatica futhi uvimbele izinhlungu zangemuva ekubonakaleni.
8- I ukuma udoli wendwangu
Sondeza izandla zakho ezinyaweni zakho ngenkathi ugebise ikhanda phansi. Gobisa amadolo akho bese ulula umhlane wakho ngobumnene ukuze uqedele ume. Phakamisa ikhanda lakho ukuze uliqondanise nomgogodla.
9- I ukuma ufudu
Le pose ikumema ukuthi ubeke umhlane wakho njengegobolondo lofudu. Lokhu kuzokusiza ukwelula umhlane wakho ophansi futhi uphumule izitho zakho zesisu, ngenkathi futhi uphumuza umzimba wakho wonke.
10- I ukuma kukanogolantethe
Uphefumula ngesisu, ulethe amathanga akho eduze kwesisu sakho bese udedela ikhanda. Aqonde kancane, adonse umoya. Ngenxa yalesi simo, uzokhulula umqolo wakho ngokuwelula kahle.
11- I ukuma twist
Ngenkathi uhlezi, beka unyawo olulodwa phambi kwamadolo nolunye unyawo ubhekise ezinqeni zakho. Beka isandla esisodwa ngonyawo oluphambene, oluphambi kwakho, nolunye phansi ngemuva kwakho.
Bese ulinganisa imilenze namahlombe akho ujikeleze okhalweni lwakho. Phefumula ngokulinganayo. Ngokwenza lo msebenzi, uzokwazi ukulungisa noma yikuphi ukukhubazeka.
12- Ukuma du inja ibheke phansi
Lingisa ukuma kwenja eyelulayo ngokukhuphula izinqe zakho phezulu. Phefumula ngokujulile ngesisu sakho ngenkathi uqondisa amahlombe akho ngaphandle. Lokhu kuvivinya umzimba kuhle ukuxegisa imilenze futhi uphumule emuva.
13- I ukuma kwentaba
Ngenkathi umile, yamukela ukuma kwentaba. Ukuze wenze lokhu, vula i-torso yakho ngokuletha amahlombe akho phansi nangemuva. Nweba umhlane wakho ngenkathi ukhomba ikhanda phezulu. Phefumulela phezulu kahlanu kulandelana. Lokhu kuma kuzoqinisa umqolo wakho.