Ukuzivocavoca okuphezulu okungama-30 kwe-yoga kwempilo yasemuva: ukuqinisa nokuphumula

Izinkinga zangemuva azivamile, futhi iphethini yendoda yesimanje. Ukuhlala phansi, ukusebenza kwamakhompiyutha nsuku zonke kuholela ekuqhekekeni kwemisipha, ukugobeka komgogodla, okubandakanya ukuzwa okungathandeki ngisho nokubuhlungu. Ukususa ukungahambi kahle nobuhlungu kuzosiza i-yoga emuva, ungenza ngisho nasekhaya nganoma yisiphi isikhathi esikahle.

I-Yoga nempilo emuva

Namuhla i-yoga ithandwa hhayi nje kuphela njengemfundiso engokomoya yabambalwa, kodwa futhi njenge umkhuba osebenzayo wokususa izinhlungu zemisipha namalunga. I-yoga yesimanje ithathe okungcono kakhulu kusuka enkambisweni yasendulo, ikuguqula kube yindlela yokuzivocavoca enhle kakhulu, isiko nokwelula isiko ebhodleleni.

Ekuqaleni, imfundiso yeyoga yayihloselwe hhayi nje ukufeza ukuguquguquka okungakholeki namandla omzimba, kepha futhi nenkululeko yomqondo ngenxa yomkhuba wokuma okuthile - asanas.

I-yoga yanamuhla, njengasezikhathini zasendulo, iyasiza ukuthuthukisa amandla, ukuguquguquka nokukhuthazela, futhi kuqede ngempumelelo ukucindezeleka futhi kuholele esimweni esihle ngokomzwelo. Lokhu kungenxa yezingxenye eziningana: ukuphefumula okufanele nokuzivocavoca kwezobuchwepheshe. I-Asanas iyaphumula noma, ngakolunye uhlangothi, iqinisa imisipha, yenza amalunga abe ngumakhalekhukhwini, ithuthukise ukujikeleza nokugeleza kwe-lymphatic. Ngenxa yalokho, uzizwa ungathandeki futhi ubuhlungu buhamba, futhi emzimbeni kukhona ukukhululeka, amandla namandla.

Sinikeza ama-asanas ukuqinisa imisipha yangemuva nama-asanas ukukhulula imisipha yangemuva ezoqinisekisa ukuthi unomgogodla onempilo, uqeda izinhlungu nokungahambi kahle.

Ziyini izinzuzo ze-yoga ngomhlane wakho?

Ama-asanas alula ngemuva, kufanele ukhiphe noma ngubani ozizwa engakhululekile esifundeni esiyi-lumbar, entanyeni, e-thoracic, futhi uzwe ukuqina nokuba ndikindiki kwamalunga, ukungezwani okujwayelekile nokungakwazi ukuphumula. Kulokhu, i-yoga yangemuva izosiza ukukhulula izibopho ukuze ithole inkululeko yokuhamba nokuzizwa okuhle kwenduduzo nokuphumula.

Imvamisa ukungakhululeki emuva ngenxa yokungakhuli ngokwanele kwemisipha kule ndawo. Uma uzwa ubuhlungu obujwayelekile entanyeni, engezansi emuva, wena kufanele iqinise ifreyimu yemisipha, ukwenza iqolo liqine futhi libe nempilo. Lokhu kuzosiza i-yoga yezempilo yangemuva, engaphatha noma oqalayo. Ngaphezu kokuqinisa nokuphumuza emuva, i-yoga izuzisa umzimba, ifunda ukuphefumula kahle futhi kulula ukukusebenzisa empilweni.

Uyacelwa uqaphele, yiziphi izinzuzo ze-yoga yezempilo yomgogodla nasemhlane:

1. Ukuvimbela nokwelashwa kwezifo zomgogodla.
2. Ukuqedwa kobuhlungu beqolo ngenxa yomgogodla ongalingani nokuqina kwemisipha yakho.
3. Ukuvimbela izifo ezihlangene.
4. Ukukhululwa kwengcindezi, ukuphumula okuphelele kwemisipha.
5. Ukwenza ngcono ukuma namandla omzimba nokukhuthazela.
6. Ukususa ukungezwani kwemizwa, ukuthuthukisa ukulala.
7. Ukusheshisa imetabolism, ukubuyisela amandla namandla.

Ngokuzijwayeza i-yoga njalo ngeke nje uthuthukise impilo emuva, kepha uzozizwa unamandla futhi uzokwazi ukumelana ngempumelelo nokucindezeleka nokulala kangcono.

Ukuzivocavoca okuphezulu okungama-20 kokuma

Usizo kunoma ngubani i-yoga emuva?

I-yoga elula yemihlane enempilo ingenza konke njenge-ambulensi yokuphumula kobuhlungu entanyeni noma emhlane ongezansi nokwelula imisipha, kuqede ukukhathala nokungezwani.

Kubani kubalulekile ukwenza i-yoga emuva:

• abantu abanomsebenzi omkhulu wokuhlala phansi
• abantu abachitha isikhathi esiningi kukhompyutha
• abantu abathi emva kosuku ezinyaweni
• asebekhulile
• abadlali
• abesifazane abasekhefini lokubeletha
• wenza umsebenzi onzima osindayo.

Kepha ngaphambi kwekilasi kufanele uqiniseke ukuthi ungenza i-yoga yomgogodla, ngoba ngokwenza kukhona ukuphikisana.

Ukungafani kwe-yoga:

• izinkinga ezinkulu ngomgogodla nasemalungeni, njengesifo samathambo
• ukulimala okuhlangene, i-hernia yomgogodla
• nomfutho wegazi ophezulu
• i-thrombosis nemithambo ye-varicose
• ikhanda elibuhlungu.

Akunakwenzeka futhi ukukwenza esiswini esigcwele futhi usebenzise ama-asanas ngesikhathi sempilo ebuthakathaka.

Amathiphu wabaqalayo bomkhuba weyoga:

1. Yenza egumbini elivuliwe iwindi, uziqeqeshe ungafaké zicathulo ezingubeni zezemidlalo ezixekethile.
2. Prakthiza ama-asanas ngemuva kwehora lokulala noma ihora ngaphambi kokulala.
3. Zibandakanye ne-yoga emuva imizuzu engama-20-30. Okuthuthukile kakhulu kunganikezwa ekusebenzeni imizuzu engama-45-60.
4. Qala umkhuba ngama-asanas ukuqinisa imisipha yangemuva bese uqeda umkhuba wokuma okuphumuzayo.
5. Akudingekile ngaso sonke isikhathi ukwenza wonke ama-asanas ngemuva kokulandelayo. Qala ngemikhuba emisha elula kakhulu, enezela kancane kancane.
6. Yenza ukufudumeza okuhlangene okukhanyayo, ukuze ungadonsi imisipha ngaphandle kokuqeqeshwa.
7. Landela ukunyakaza ngokushelelayo, ngokulandelana, ukusuka kwelinye i-asana kuya kwelinye.
8. Ungabambi umoya wakho, phefumulela emakhaleni bese ukhipha ngomlomo wakho.
9. Ukwenza i-yoga yomgogodla, lalela imizwa yabo futhi umise ukuzivocavoca umzimba uma uzizwa ungakhululekile.
10. Ukuzivocavoca nge-yoga Mat, ukuze ungalimazi umqolo wakho ngenkathi wenza "ukuqamba amanga" asana.

Ungayikhetha kanjani iMat yoga

Ama-asanas aphezulu kakhulu wokuqinisa imisipha yangemuva

Lapho wenza ama-asanas ukuze uqinise emuva, gxila kuyo yonke iminyakazo, uzama ukwenza izivivinyo ngobuciko, ulandelele isigqi sokuphefumula futhi ugxile ku-pose ngayinye. Ukwenza njalo ukuvivinya umzimba okulandelayo kuzosiza ekuqiniseni uhlaka lwemisipha, ukuthuthukisa amandla, ukuguquguquka, ukuqeda izinhlungu emuva.

Ukuzivocavoca kweyoga ye-sore back kwasebenza kakhulu, kuzihlanganise ndawonye, ​​ushintsho olubushelelezi ukusuka ku-asana kuye kokunye okufanayo.

1. Icobra pose

Le asana yangemuva yelula kahle umgogodla futhi ithuthukise ukuguquguquka kwayo nokuhamba kwayo. Ngaphezu kwalokho, ukuma kweCobra kusiza ukukhulisa ivolumu yesifuba, ukuvula amahlombe nokwandisa intamo.

1. Lala esiswini sakho, imilenze kufanele ikhululeke.
2. Thembela ezingalweni bese uhogela, phakamisa ikhanda nesifuba, ugoqe umhlane wakho.
3. Dabula isisu phansi, uzwe isibhakabhaka, umgogodla ongavuleki.
4. Zama ukungaliphonsi emuva kanzima ikhanda.
5. Beka izandla zakho ngokufana, gcina izintende zibhekene.
6. Bamba iposi lokuphefumula okungu-5-6, bese wehlela phansi futhi, uma ufisa, phinda ukuvivinya umzimba.

2. Ukubekwa kwezinja kubheke phezulu

I-Dog pose ibheke phezulu isebenza ngokuthamba kune-Cobra pose, futhi ilusizo olukhulu ezinhlungwini zasemuva zemvelaphi ehlukile.

1. Lala ngesisu, imilenze ihlale ezinzwaneni.
2. Ku-inhale, uqondise izingalo kancane kancane, uphakamise ikhanda nomzimba wakhe phezulu, ugoqe umhlane wakho.
3. Zama ukudabula isisu nesinqe phansi, ugcine umzimba ongaphezulu ezandleni nezinyawo zakhe ezeluliwe.
4. Ku-exhale, yehla esiswini sakho, ugoba izindololwane zakho bese wehlisa ikhanda.
5. Yenza lo msebenzi ngemijikelezo engu-5-6 ye-inhale-exhale.

3. Isimo seSphinx

Isimo seSphinx silungele labo okusenzima ukwenza i-pose noma i-Cobra ebeka phansi inja amplitude ephelele. Ngaphezu kwalokho, ukuma kweSphinx kuyi-asana ephelele yokuthuthukisa ukuma.

1. Ulele esiswini sakhe, ncika phansi ngezandla zakho ngokugoba izindololwane zakho bese ucindezela izindololwane zakho emzimbeni wakho.
2. Lapho uphefumulela phezulu phakamisa ikhanda nesifuba sakho, uqhubeke nokuncika ezandleni ezigotshwe endololwaneni.
3. Zizwe ukuthi umgogodla weluleke kanjani futhi wahamba imizwa engathandeki esifundeni se-lumbar nentamo.
4. Emkhipheni wokukhipha umoya, umzimba ophansi, bese uphefumula futhi, wenyuse.
5. Yenza imijikelezo engu-6-7 ye-inhale-exhale, bese uwa, uthole ukuphumula bese uphinda ukuzivocavoca futhi.

4. Isimo senkumbi

I-Locust pose ingenye ye-asanas enhle kakhulu yokuqinisa yonke imisipha yangemuva. Ingabuye iqhutshwe ngezingalo ezeluliwe, yenze ukuma okufana nokuvivinya umzimba okudumile "isikebhe".

1. Ulele esiswini sakhe futhi uncike ezandleni, phakamisa izandla ususe phansi nangemuva komhlane wakho.
2. Uma uhogela, phakamisa ikhanda, amahlombe nesifuba, ubambe izandla ngemuva.
3. Ngokubambisana nomzimba ukuphakamisa imilenze ukuthuthukisa ukusebenza kahle kwezimo.
4. Bamba ukuma kokuphefumula okungu-5, bese ukhipha umoya ukuze wehle.
5. Phinda ukuvivinya umzimba kaningana, ukwanda kancane kancane kwesikhathi osichithe phezulu.

Konke ngesikebhe sokuzivocavoca (uSuperman)

5. Ukuma kwetafula

Le asana yangemuva-iqinisa izingalo nemisipha yesisu, isiza ukuvula amalunga ehlombe. Ukuma kwetafula kunconyelwa ikakhulukazi ukuthi kwenziwe ukwenziwa ukulungisa ukuma nobuhlungu emuva obubangelwa yimpilo yokuhlala phansi.

1. Ulele emhlane, uguqe ngamadolo, ubeke izandla eduze kwamalunga ehlombe naku-exhale, uqondise izingalo zakho, uphakamise umzimba phezulu.
2. Ikhanda aliphindeli emuva, lidonse isisu phezulu futhi izandla nezinyawo kumele zizinze futhi zilinganise.
3. Bamba isisindo somzimba ezingalweni eziqonde nasedolweni imilenze egobile, uzama ukubamba umzimba uqonde phansi.
4. Thatha ukuphefumula okungu-4-5 bese uskrolela phansi.
5. Phinda ukuvivinya umzimba kaningana uze uzwe ukungezwani emhlane, emilenzeni nasezingalweni.

Kulesi sikhundla kubalulekile ukuthi ungabi "yi-SAG" yomzimba, udonse umzimba ngendlela eqondile. Yizwa ukuthi imisipha ishubile kanjani.

6. I-pose yepulangwe ephikisiwe

I-inverted plank pose iwukuzivocavoca okuhle kakhulu kokuqinisa imisipha yangemuva nezisu, nezwi loMnyango womgogodla.

1. Yima endaweni yetafula ngamadolo agobile nezingalo eziqondile, bese udonsela imilenze phambili, uncike ezandleni nasezinyaweni.
2. Gcina izingalo zakho ziqondile, fikisa isisu phezulu, ikhanda zama ukungaphindi emuva.
3. Sukuma ku-exhale, zehlise ku-inhale, ubambe phezulu ukuphefumula okungu-2-3.
4. Phinda izikhathi ezingama-6-7 ukuze uzizwe ukuthi imisipha yangemuva iqinise kanjani ingqikithi yakho.

7. Ukuma kwekamela

Le asana engemuva izokusiza ukuqinisa iqolo elingezansi, ukwandise ukuguquguquka komgogodla futhi unciphise ukukhathala kwemizwa.

1. Sukuma uqonde ngamadolo akhe, uphakamisa isitobhi kufanele siphume phansi.
2. Ku-exhale, khothamisa umhlane wakho, ubambe izandla phezu kweqakala, ngezansi komugqa womgogodla ogoqiwe.
3. Shayela isifuba phezulu nekhanda namahlombe ngokuhlehla emuva.
4. Ubuningi banciphisa ama-blades, ubeka ngemuva futhi welule isifuba.
5. Bamba iposi lokuphefumula okungu-5-7 bese uphinda ukuma izikhathi eziningana.

Uma uzizwa ungakhululekile entanyeni, kungcono ukuzivocavoca ngohlobo olukhanyayo. Kubantu abanenkinga yokuma komgogodla womlomo wesibeletho kungabonakala kuyinkimbinkimbi, kepha kuzokhipha ubuhlungu kule ndawo.

8. UQhawe pose III

I-Warrior pose III ayiyona nje i-asana enhle yomhlane wakho, esiza ukuqinisa imisipha ye-corset kepha futhi ithuthukisa ukulinganisela nokuxhumana.

1. Sukuma uqonde futhi ukhiphe umoya, wenze umugqa obanzi ngonyawo lwakho lwesokudla phambili.
2. Yizwa ukusekelwa ngaphansi konyawo lwakho lokunene, uphakamise ngakwesokunxele phansi ngokutshekisela emuva phambili.
3. Phakamisa izingalo zombili ukuze ulinganise futhi uzigcine kulayini ofanayo ngomhlane wakho.
4. Phakamisa umlenze wesobunxele uqonde phansi.
5. Bamba isisindo somzimba emlenzeni wesokudla, welula umlenze wesobunxele, emuva nangengalo kulayini owodwa.
6. Bheka ngqo phambili bese ubamba ukuma kokuphefumula okungu-7.

9. Ibhande lokuma

Ipulangwe pose lingenye ye-asanas ehamba phambili ye-yoga yezempilo yangemuva, njengoba iqinisa umzimba wonke, ikakhulukazi imisipha yangaphakathi esekela umgogodla.

1. Lala ngesisu, uphumule ezinzwaneni zakho bese ugobe endololwaneni.
2. Ku-exhale, phakamisa umzimba wakho phezulu ngezingalo ezeluliwe.
3. Qinisa isisu sakho, gcina umhlane wakho uqonde, ikhanda litsheke kancane.
4. Phefumula ngokwejwayelekile, bheka ngqo phambili.
5. Bamba ukuma kwemijikelezo engu-8 yokuphefumula noma iminithi eli-1.

Ibhande: ukuhluka okulungile okungama-45

10. Isikhundla sabasebenzi ezinsikeni ezine

Isikhundla sabasebenzi ezinsikeni ezine - okunye kokuzivocavoca okuyisisekelo kweyoga okusiza ukuqinisa imisipha yomzimba wonke, kufaka phakathi imisipha yesisu, iqolo, izingalo, amahlombe, izinqa nemilenze.

1. Lala ngesisu, uphumule ezinzwaneni.
2. Beka izandla zifana nesifuba.
3. Ku-exhale, phakamisa umzimba, izandla zigobile endololwaneni, amahlombe kufanele afane naphansi.
4. Zizwe ubunzima be-scapula kanye ne-latissimus dorsi.
5. Bamba ukuma kwe-3-4 exhale-exhale, bese wehla esiswini sakho.
6. Phinda umjikelezo amahlandla amaningi, kwabaqalayo indlela eyodwa kuphela.

Ukwenza le pose uzodinga amakhono ekwenzeni i-Push-UPS. Abaqalayo bayelulekwa ukuba benze amadolo.

Ungafunda kanjani ukwenza i-Push-UPS kusuka ekuqaleni

11. Ukuma komnsalo

I-Bow pose iqinisa imisipha yangemuva nezingalo, ivule amalunga ehlombe, ithuthukise ukuma, yandise umgogodla futhi inyuse ukuguquguquka kwayo.

1. Lala esiswini sakho, beka izandla ngokukhululeka.
2. Gobisa amadolo ukuze izinyawo zibe ngaphezulu kwezinqulu bese uhogela, bamba amaqakala akho ngezandla.
3. Isithende siyazidonsa, selule isifuba bese sihluza emuva.
4. Zama ukugoba ngangokunokwenzeka, ukunciphisa ibanga phakathi kwekhanda nezinyawo.
5. Bamba iposi lokuphefumula okungu-7 bese uphinda ukuzivocavoca futhi.

Ukwenza ama-asanas emuva, kubalulekile ukulalela umzimba. I-bow pose ingase ingakhululeki kulabo abanokuphambuka okuqinile emhlane ongezansi. Kulokhu, kunconywa ukuthi ungagobi ngokuqinile futhi uhlanganise lokhu ne-pose yengane ye-asana.

12. I-Berezka noma i-pose ikhandlela

IBerezka ayiqinisi kuphela emuva kepha nezingalo, amahlombe, futhi ibuye ibe nebhalansi. Kepha lokhu kuzivocavoca nge-yoga kwezempilo yomgogodla akunconyelwe labo abaphethwe yikhanda, umfutho wegazi ophakeme nabesifazane ezinsukwini ezibucayi.

1. Ulele emhlane wakho, goba amadolo akho bese uwadonsela esifubeni sakho.
2. Ukusekela izintende zezandla nokuncika emahlombe nasemikhonweni, ku-exhale phakamisa i-pelvis yakho phezulu.
3. Lungisa imilenze yakho ngokunye noma ndawonye.
4. Shayela imilenze phezulu, uzama ukudonsa umgogodla, uphumule intamo.
5. Phefumula ngomoya ophansi ngemijikelezo engu-8 yokuphefumula ungashintsha isikhundla.

Ukuzivocavoca kanye nokudla okunomsoco ngesikhathi sokuya esikhathini

13. Ixoxo livela esiswini

Ukuma kwexoxo esiswini kuthuthukisa ukujikeleza kwegazi ezithweni zomzimba, kuvule amalunga enqanawe, kuqinise imisipha yemilenze futhi kusize nobuhlungu ngesikhathi sokuya esikhathini.

1. Lala ngesisu bese uguqa ngamadolo.
2. Ku-exhale, phakamisa umzimba wakho bese ubeka izandla zakho ngemuva kwakho.
3. Hlanganisa izandla zakho izinyawo bese uzicindezela okhalweni.
4. Gcina izandla zakho zigobile emadolweni, nezinsimbi, zama ukugcina okhalweni lwakho.
5. Bamba iposi lokuphefumula okungu-5, bese wehlela esiswini sakho bese uphinda ukuzivocavoca umzimba.

14. I-Bridge pose

Uma ufuna ukuzivocavoca okuhle kakhulu kusuka kumgogodla we-yoga, ibhuloho pose - yilokhu okudingayo. Kuyasiza ukwelula umgogodla, ukukhulula umgogodla wesibeletho, nokuqinisa imisipha ebanzi kakhulu yemisipha yangemuva nengaphakathi.

1. Lala ngomhlane bese uguqa ngamadolo.
2. Beka izandla zakho ngemuva kwekhanda lakho futhi uziqinise ngokwakho entendeni evulekile.
3. Ku-exhale, phakamisa umzimba wakho phezulu, ugoqe umhlane wakho bese uqinisa izinqe zakho.
4. Zama ukuphakamisa umzimba phezulu ngangokunokwenzeka, uqondise izingalo.
5. Bamba isikhundla sokuphefumula okungu-6, bese ubuyela emuva bese uphinda uma uzwa amandla nesifiso.

INDLELA YOKUTHOLA IBhuloho

15. Ukuma kwesihlahla

Le pose isiza ukuthuthukisa ibhalansi futhi idonse umgogodla futhi ilungiselele umzimba ama-asanas okuphumuzayo.

1. Sukuma ume uqonde, uvale izinyawo zakho naphakathi kwezinzwani zakho.
2. Goba idolo umlenze wangakwesokudla bese ubeka unyawo ethangeni elingaphakathi lomlenze wesobunxele.
3. Vala izintende zezandla zakho phambi kwesifuba. Uma uvumela ukuguquguquka kokuphakamisa izandla zakho nokwelula ikhanda nomgogodla wonke.
4. Gxila ekuphefumuleni kwakho, bheka ngqo phambili.
5. Bamba iposi lokuphefumula okungu-8-10 bese ushintsha izinhlangothi.

I-asana ephezulu kakhulu yokuphumuza imisipha yangemuva

Lapho wenza izivivinyo ze-yoga eziphumulele zomqolo obuhlungu, gxila ekuphefumuleni kwakho ngokwenza i-pose ngayinye ngesigqi esinethezekile. Akufanele umelane ne-asana uma ikukhathaza, ngoba inzuzo yalokhu uyayithola. Ukuma isikhathi esanele njengoba uzizwa kwanele ukufeza ukuphumula okuphelele kwemisipha nomgogodla.

Ukuma "okuvuselelekayo" kulula ukukwenza ngokulandelana, kuvuselelwa kancane kancane kusuka kwesinye isikhundla kuye kwesinye.

1. Ikati pose

I-Cat pose ingesinye sezivivinyo ezimbalwa ze-yoga, okungenakuphikiswa. I-asana enhle kakhulu yelula umgogodla futhi ithuthukise ukuguquguquka kwayo. Okusiza kakhulu ukuzivocavoca kwabantu abanempilo yokuhlala.

1. Ngena kuzo zonke izinyawo ezine ukuze izintende zezandla zakho zingaphansi kwamalunga ehlombe kanye namadolo ngaphansi kwesinqe.
2. Ncika ezandleni nasemadolweni ngamandla afanayo.
3. Ukuphefumula okujulile, kubolile kamnandi emuva emuva.
4. Emuva kwe-exhale vegimite emuva bese ukhipha kancane.
5. Yenza ukuzivocavoca ukuphefumula okungu-7-8, ukhuphule kancane ibanga lokunyakaza.

2. Buza inja ebheke phansi

Pose "Inja isifonyo phansi" kuhle kakhulu welula umgogodla, uvula isifuba, ususe izibopho emgogodleni wesibeletho futhi welula emuva kwemilenze yakhe.

1. Ngena endaweni yekati kuzo zonke izinyawo ezine bese ukhipha umoya ukuze uphakamise amadolo phansi, uphakamise ukhalo phezulu.
2. Zama ukubuyela emuva ngangokunokwenzeka, welula umgogodla, wehlise ikhanda lakho bese uqondisa ngokuphelele izingalo emzimbeni wakhe isimo sonxantathu.
3. Thula ugoqe amadolo akho uma uzwa ukungezwani emisipheni.
4. Gcina umhlane wakho uqonde bese ufinyelela ku-tailbone up.
5. Isithende singasuka phansi noma sihambe ngamandla, sigudluze isisindo sonyawo kusuka esithendeni kuye ozwaneni.
6. Bamba i-asana ngokuphefumula okungu-6-7 okujulile.

Uma wenza i-yoga ngomhlane obuhlungu, khona-ke yenza i-asana ngakubili kwesikrini “senja ubheke phezulu” ukuqeda ubuhlungu esifundeni nasentanyeni ye-lumbar.

3. Isimo se-half-bridge

I-half-bridge imasaja kahle imisipha yangemuva, ikhulula imuva engezansi ekhathele, ivule isifuba ngenkathi iqinisa imisipha yamathanga nezinqe.

Isikhundla sebhuloho lesigamu singenziwa ngokwezibalo noma ngamandla. Kuhlobo olunamandla, emuva kuyaqiniswa, futhi lapho i-static - ikhululekile. Ukuze uthole ukuma okunamandla, phakamisa futhi wehlise izinqe phansi ngesigqi somoya.

1. Lala ngomhlane, goba amadolo bese uwabeka eduze komzimba.
2. Lapho uphefumulela phezulu phakamisa okhalo lwakho phezulu, uzama ukufinyelela ngokufana nendawo engaphansi.
3. Yiyeke endaweni ephezulu imizuzwana embalwa, ungakhohlwa ukuphefumula ngokujulile nangokulinganayo. Ukugoba ezandleni zezindololwane kungasekela iqolo elingezansi.
4. Ku-exhale, skrolela phansi bese uphinda umjikelezo izikhathi ezi-6-7.

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

4. Isimo somoya

Ukuma komoya kusiza ekuthuthukiseni ukuqina kwemisipha yentamo nangemuva, kusiza ukufudumeza umgogodla nokuthuthuka kokuguquguquka kwawo, kuthuthukisa umsoco wama-disc intervertebral.

1. Ulele emhlane wakho, goba izinyawo ngamadolo.
2. Ku-exhale, donsela kuye amadolo akhe, azisize ngezandla zakhe. Phakamisa ikhanda lakho namahlombe phansi.
3. Vimbela i-asana kuya ku-8 ukuphefumula, bese uqondisa imilenze.
4. Phinda ukuma kwemijikelezo yokuphefumula eminingana, ukuthuthukisa imiphumela.

5. Ishintsha amadolo

Lokhu kuvivinya akusizi nje ukuvula i-thoracic nokwenza ngcono ukuhamba komgogodla nokuqinisa imisipha yesisu nokuqinisa isisu sakho esingezansi.

1. Ulele emhlane wakho, donsela amadolo akho esifubeni sakho.
2. Izandla zisakazeka kabanzi.
3. Emoyeni okhishwa kancane yehlisa amadolo akho nhlangothi zombili zesikebhe, uzama ukuzisiza ngezandla zakhe.
4. Gcina iqolo lakho eliphansi bese uphusha amadolo akho phansi kumjikelezo owodwa we-inhale-exhale.
5. Phinda amahlandla ayi-7 ohlangothini ngalunye, bese ungakhululeka bese uphinda ukuzivocavoca umzimba.

6. Pose ukusonta amanga

Pose ukusonteka ukulala phansi kuqeda izinhlungu esifundeni esiyi-lumbar, emuva nasentanyeni, futhi kuthuthukisa ukujikeleza kwegazi ezithweni zangasese. Lesi ngesinye sezivivinyo ezinhle kakhulu zokuphumuza emuva.

1. Ulele ngomhlane, donsela idolo lakho langakwesokudla esifubeni sakho, ushiye umlenze wakho wesobunxele uqonde.
2. Gcina izandla zakho zihlukaniswe kabanzi.
3. Lapho ukhipha umoya wehlisa idolo langakwesokudla ohlangothini lwesobunxele, uthinte phansi i-kneecap floor.
4. Zizwe ukungezwani ku-lumbar.
5. Bamba iposi lokuphefumula okungu-7 bese ushintsha imilenze.

7. Igeja lima

U-Asana uzosiza ukwenza zonke izingxenye zomgogodla ngokuxegisa imisipha ejulile yangemuva. Ngemuva kwalokhu kuvivinya, kunconywa ukuthi wenze i-pose traction noma i-slope ukuqondisa imilenze ngenkathi uhleli.

1. Lala ngomhlane nangomoya, zama ukuletha imilenze eqondile ngaphezulu kwekhanda, imilenze ingagotshwa, uma kunzima ukwenza ukuzivocavoca umzimba.
2. Izinzwane zithinta phansi ngemuva kwekhanda lakho.
3. Uma uzwa ukungezwani okunamandla entanyeni, zama ukumxegisa, uphakamise imilenze yakhe kancane. Lapho ubuhlungu buyeka ukuvivinya umzimba.
4. Bamba u-asana ngokuphefumula okungu-5-6.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

8. Ukuma komzimba

Lesi sikhundla siphumula umgogodla we-lumbar nowomlomo wesibeletho. Ngemiphumela ifana nokuthambekela kwemilenze ngenkathi uhleli (ngokulandelayo sicubungule ukuzivocavoca), kepha ivumela ukwelula okungaphezulu komgogodla.

1. Sukuma ume uqonde, uzwe umhlabathi ngaphansi kwezinyawo zakho.
2. Ku-exhale, goba amadolo, ucindezele isisu emathangeni.
3. Hudula isiphongo uye emadolweni, udonse hhayi uKruglaya emuva.
4. Ku-Lite version ngemuva kufanele kugcinwe kuqondile futhi isiphongo kufanele sihlale ezindololwaneni ezigoqiwe nasezandleni ezihlanganisiwe.
5. Bamba iposi lokuphefumula okungu-7, bese uhlala phansi uzelule, uma ufisa, ungaphinda lo msebenzi.

9. Tshekisa emilenzeni eqondile ngenkathi uhleli

Ukuthambekela ekuqondiseni imilenze kusiza ukuqeda ukugobeka komhlane, ukwelula umgogodla, uphumule emuva ongezansi. Yenza lo msebenzi ngemuva kwe-POS, noma i-vigibase uzungeze emuva ukulinganisa umthwalo.

1. Hlala phansi, izandla zifana nomzimba, emuva nasemilenzeni ziqonde.
2. Ku-exhale, goba emilenzeni eqondile, uzama ukulala ngesisu ezinqeni.
3. Ungabuyeli emuva, donsela umgogodla ngokufana nemilenze eqondile.
4. Zama ebunzini ukuthinta amadolo, uma kungenjalo, vele uhlehle emuva, uzwe isibhakabhaka, umgogodla.
5. Bamba ukuma kokuphefumula okungu-6-8.

Ukuzivocavoca TOP-19 kokuqhekeka

10. Ihlengethwa pose

I-dolphin pose ivula kahle isifuba, yelula umgogodla, iqinisa imisipha yesisu, emuva nasemikhondweni. I-dolphin pose akuyona i-asana ezimele, isetshenziselwa ukulungiselela abaqotho, kepha-ke, ungajwayeza le pose njalo.

1. Yima ngenja ebheke phansi ubheke phansi bese wehlisela izingalo phansi.
2. Hlanganisa izandla ukuze kuzuzwe ukusimama okukhulu.
3. Hudula iqolo elingezansi nesinqe phezulu, uzwe umgogodla.
4. Uma kungenakuguquguquka okwanele, gcina amadolo akho egobile kancane nomhlane wakho wokudonsa noma ukugoba okuphezulu.
5. Bamba ukuma kweDolphin ngemijikelezo engu-6-7 yokuphefumula.

11. Posa happy baby

Ingane ejabulayo ayigcini nje ngokwelula umhlane wakho, kepha futhi iyamasaja ngemifantu ebushelelezi ekushayweni kokuphefumula.

1. Lala ngomhlane naku-exhale, donsela amadolo akho esifubeni sakho.
2. Lapho uhogela, hlanganisa ithole lezandla zakho, ucindezele ibhande lomsila phansi.
3. Zizwe ululeke kanjani umgogodla, gxila ekuphefumuleni kwakho.
4. Gobisa kancane umhlane wakhe, uzama ukuzwa ukukhululeka kwemisipha.
5. Yenza ukuphefumula okujulile okungu-8-10 ukuze ukhulule ngokuphelele emuva.

12. Isimo sengane

Isimo sengane silungele ukuphumula phakathi kwe-asanas eyinselele kakhulu ye-yoga, nangemva kokusebenza kanzima kosuku. U-Asana uqeda ngokuphelele ukukhathala, ukungezwani nokucasuka.

1. Guqa bese uhlala eqakaleni, welula izandla zakhe wathinta ibunzi phansi.
2. Izikhali nomhlane kufinyelela phambili ngaphandle kokuphakamisa izinqa zakho emaqakaleni.
3. Landela umoya, uzwe sengathi imisipha eqinile iqala ukususa ukuqina.
4. Bamba ukuma okungu-8 kokuphefumula.

13. Isimo sikanxantathu

Unxantathu pose usiza ukwelula uMnyango wehlombe nemisipha yangemuva ebanzi kakhulu, kuthuthukisa ukuhamba kwamalunga enqunu, welula ngobumnene emuva kwemilenze nezinqe.

1. Sabalalisa imilenze yakho futhi ubambe isandla sobunxele iqakala langakwesobunxele.
2. Isandla sakwesobunxele siphakamisela phezulu.
3. Ikhanda liphenduka ngemuva kwesokunxele bese libheka entendeni yesandla sayo eseluliwe.
4. Bamba iposi lokuphefumula okungu-8-10 nokukhipha, bese uphinda ngasohlangothini lwesokudla.

Ukudla okunomsoco: umhlahlandlela oningiliziwe

14. Isikhundla esigobekile ikhandlela

Ukuma kwekhandlela akugcini nje ngokuba nomthelela omuhle kulo lonke ukwahlukana komgogodla, kodwa futhi kususa ukuvuvukala kwemilenze. Ukuma kwamakhandlela agobile nakho kungenziwa ngokubeka isiguqo ngaphansi kwesikhumba.

1. Lala ngomhlane bese ubeka izinyawo zakho zigobile odongeni.
2. Phakamisa imilenze yakho eqonde phezulu uthinte indawo yodonga olungezansi wonke umzimba kusuka ezinqeni bese uphela ngezithende.
3. Beka izandla ngokuthanda kwakho, futhi uzizwe ukuthi ikhululeke kangakanani intamo, ukhalo, amahlombe.
4. Phefumula isisu, kancane futhi ujule, ulalele imizwa emzimbeni.
5. Bamba ukuma imizuzu embalwa, uzama ukufinyelela ukuphumula okuphezulu.

15. Isidumbu pose

Ukwenza i-yoga emuva okunempilo, ungakhohlwa ekugcineni ukukhulula umzimba wonke. Lokhu kuzosiza kakhulu ukubekwa kwesidumbu, okuzokuvumela ukuthi uzuze ukuphumula okuphelele futhi ufingqe ukuqeqeshwa.

1. Phumula kamnandi emhlane wakho, welula imilenze yakho futhi ubeke izandla ngokungahleliwe, ngakho-ke bezikhululekile.
2. Thatha umoya ojulile bese ushuba yonke imisipha yomzimba, bese ukhipha umoya uphumule.
3. Ungafaki amahlombe, zama ukwelula futhi uphumule umgogodla, kusuka esifundeni sentamo bese uphela ngomhlane ongezansi.
4. Hlala usesikhundleni imizuzu engu-5, unganyakazi futhi uzama ukukhulula yonke imisipha.

Bona futhi:

• Ukuzivocavoca okuphezulu okungama-25 kwezinqe nemilenze ngaphandle kwezikwele nokugxuma
• Abaqeqeshi abaphambili aba-10 babaqalayo + iqoqo lamavidiyo elungiselelwe ngomumo
• Izinhlelo zokusebenza ezihamba phambili ezingama-20 ezihamba phambili zokuqina ze-Android zokuqeqeshwa ekhaya

I-Yoga nokwelula uMhlane nezinkalo