Welula ngaphakathiyogaKubalulekile, noma ngabe ungumthandi wokuqina othi uvame ukuzivocavoca njalo noma umsebenzi wehhovisi uhleli amahora amaningi. Kodwa-ke, ukuzuza ukwelula okunembile nokwesayensi kungaba yinselele kubaqalayo be-YOGA. Ngakho-ke, sincoma kakhulu 18 imifanekiso ye-anatomical yoga echaza kahle ekhombisa ngokucacile izindawo ezihlosiwe ezihlosiwe ze-pose ngayinye, okwenza kube lula kubaqalayo ukuyazi kahle.

Qaphela:Gxila ekuphefumuleni kwakho ngesikhathi sokuzilolonga! Uma nje wenza izinto ezihamba kancane nezimnene, akufanele kube khona izinhlungu. Kunconywa ukuthi ubambe i-yoga ngayinye ibe yimizuzwana eyi-10 kuye kwangama-30 ukuvumela umzimba wakho ukuthi welule ngokuphelele futhi uphumule.

Isizwe salt-sisizwe phansi

Lo msebenzi uhilela umhlane obanzi wangemuva kanye nezicubu zesifuba - i-latissimus dorsi kanye ne-pectoralis ezinkulu. Yima ibanga elithile kusuka odongeni, nomzimba wakho uhambisana phansi, uqiniseka ukuthi umhlane wakho uhlala eyisicaba. Ngemuva kwalokho, gobela kancane esifubeni sakho, uzizwe izicubu emhlane wakho nasesikolweni, usebenze kahle la maqembu emisipha.

I-Supine Spinal Twist

Lokhu kuvivinya umzimba kuhlose kakhulu ama-glutes kanye nemisipha ye-oblique yangaphandle. Ngenkathi ilele emhlane wakho, gobela idolo lakho elifanele bese ujikisa umzimba wakho ngakwesobunxele. Ngale nqubo, uzozizwa unwebekile futhi uzokweqisa ezinhlelweni zakho nasezicubu zangaphandle ezi-oblique, usize ukuqinisa la maqembu emisipha.

Ukugoba uhlangothi

LelivocavocaKakhulu isebenza izicubu zomzimba zangaphandle kanye nemisipha ebanzi yangemuva-latissimus dorsi. Ngenkathi imile, gobela umzimba wakho ngakwesokunene, uzizwe unwebekile kanye nokuwohloka kwemisipha yakho ye-oblique yangaphandle. Ngemuva kokuqeda umsebenzi ohlangothini lwesokunene, phinda ohlangothini lwesobunxele ukuqinisekisa ukuthi izicubu zombili izinhlangothi zisebenza ngokulinganayo.

Ukuma okulula kokugcina

Lo msebenzi ngokuyinhloko uhlose ama-hamstrings. Ngenkathi umile, beka unyawo olulodwa ngaphambili, gcina emuva ngqo, ubeke izandla zakho okhalweni lwakho. Ngemuva kwalokho, ugoqe phambili okhalweni lwakho ngaphezu komunye umlenze, uzizwa ukwelula okuku-hamstrings wakho. Phinda lo msebenzi ukuze uthuthukise ukusebenza kwawo.

Uvemvane pose

Lelivocavocangokuyinhloko kuhlose imisipha ye-adductor. Qala ngokuhlala namadolo akho ugobe kanye nezinyawo zakho ndawonye, ugcina umhlane wakho uqonde. Ngemuva kwalokho, beka izandla zakho ngobumnene emadolweni akho bese uzama ukuletha okhalweni namadolo akho eduze, ukuzwa ukwelulwa kanye nokuwohloka kwemisipha yakho ye-advuctor.

Cradle the baby pose

Lo msebenzi uhlose kakhulu imisipha ye-hip flevel. Hlala phansi phansi, gcina emuva ngqo, bese ukhipha kancane umlenze ubheke esifubeni sakho, uphendule ithanga lakho ngaphandle. Phinda lo msebenzi nomunye umlenze ukuze usebenze kahle imisipha ye-hip flevel.

I-Pigeon Pigeon Pose

Lo msebenzi uhlose kakhulu imisipha ye-tibialis anterior. Hlala phansi phansi, donsa isandla sakho sokudla emuva bese ubamba unyawo lwakho lwesokudla, bese ubeka unyawo lwakho lwesokudla edolweni lakho kwesobunxele. Okulandelayo, phinda lesi senzo ngesandla sakho sobunxele ubambe unyawo lwakho lwesobunxele bese ulubeka edolweni lakho elifanele ukuze usebenze ngokugcwele izicubu zomzimba we-tibialis anterior.

Phenduka ugobe

Lapho sihlala phansi ngemilenze yethu ndawonye futhi seluliwe, ukugoba phambili kufaka phakathi ama-hamstrings kanye nemisipha yethole. Lesi senzo asigcini nje ngokuhlola ukuguquguquka komzimba wethu kodwa futhi siqinisa ama-hamstrings ethu nemisipha yethole.

Isigaxa se-LUNGE

Isilonda se-Lunge, ayogaI-pose, inselele ukulinganisela komzimba futhi isebenza ngokujulile izicubu ezingezansi zangemuva kanye nama-quadriceps. Ngesikhathi sokuzijwayeza, beka umlenze wakho wesobunxele phambili, ugobe i-angle engu-90-degree, ngenkathi ubamba unyawo lwakho lwesokudla bese ulidonsela okhalweni lwakho, uqinisekise ukuthi uzwa ukusonteka emhlane wakho ophansi kanye nokwelulwa ngaphambili kwethanga lakho. Ngemuva kwalokho, shintsha imilenze bese uphinda umsebenzi ukuze uzuze ukuqeqeshwa kwezwe. Le ndlela ilungele abaqalayo be-yoga, kepha qinisekisa ukunemba ngesikhathi sokuzijwayeza ukugwema ukulimala. Ukuze uthole ukuqondiswa okuqondile okwengeziwe, kunconywa ukugcina iqoqo lemifanekiso yesayensi ye-anatomical yoga ukuze uthole inkomba elula.