Ezelula phakathii-yogakubalulekile, kungakhathaliseki ukuthi ungumthandi wokufaneleka ozivocavoca umzimba njalo noma isisebenzi sasehhovisi esihlala amahora amade. Kodwa-ke, ukuzuza ukwelula okunembayo nokungokwesayensi kungaba yinselele kwabaqalayo be-yoga. Ngakho-ke, sincoma kakhulu imifanekiso ye-yoga ye-anatomical enencazelo ephezulu engu-18 ebonisa ngokucacile izindawo eziqondiwe ezinwetshiwe zokuma ngakunye, okwenza kube lula kwabaqalayo ukuthi bazi kahle.

Qaphela:Gxila ekuphefumuleni kwakho ngesikhathi sokuzilolonga! Uma nje wenza ukunwebeka okunensa futhi okumnene, akufanele kube khona ubuhlungu. Kunconywa ukubamba ukuma kwe-yoga ngakunye imizuzwana eyi-10 ukuya kwengama-30 ukuvumela umzimba wakho ukuthi unwebe ngokugcwele futhi ukhululeke.

Lo msebenzi ngokuyinhloko uhilela imisipha ye-sternocleidomastoid. Ukuze ukwenze, beka izandla zakho okhalweni lwakho, gcina umhlane wakho uqondile, futhi ngobumnene uphakamise ikhanda lakho phezulu ukuze welule imisipha ye-sternocleidomastoid.

I-Assisted Neck Side Bend Stretch

Lo msebenzi uhlose ikakhulukazi imisipha ye-sternocleidomastoid ne-upper trapezius. Okokuqala, hlala uqonde bese utshekisa ikhanda lakho ngakwesobunxele, ulethe indlebe yakho yangakwesobunxele eduze kwehlombe lakho lesokunxele ngangokunokwenzeka. Phinda ukuzivocavoca ngokuphambene ukuze usebenze imisipha yohlangothi olungakwesokudla.

Iqhawe Phambili Bend

Imisipha ehilelekile: imisipha yangemuva. Guqa, wehlukanise imilenze yakho, hlala izinqe zakho zibheke ezithendeni zakho, bese ugobisa umzimba wakho phambili, uzama ukuthinta isiphongo sakho phansi.

I-Camel Pose

Lesi simo sisebenza ngokuyinhloko i-rectus abdominis kanye nemisipha yangaphandle ye-oblique. Ngesikhathi sokuzilolonga, phusha izinqulu zakho phambili futhi uphakamise kancane, uqaphele ukuthi ungacindezeli umgogodla ophansi ukuze ugweme ukucindezela okungadingekile.

Ukwelula Kwesifuba Okusizwa Ngodonga

Lo msebenzi uqondise imisipha ebanzi yasemuva neyesifuba—i-latissimus dorsi ne-pectoralis enkulu. Yima ubheke odongeni, phusha udonga ngesandla sakho sokudla, bese ususa umzimba wakho kancane odongeni, uzwe ukwelula nokushuba emhlane wakho nasesifubeni. Bese, shintsha izinhlangothi bese uphindaukuzivocavoca.

Ukuma kwe-engeli ebanzi

Lo msebenzi uhlose ngokuyinhloko imisipha ye-adductor nama-hamstrings. Hlala phansi imilenze yakho inwetshiwe futhi usakaze kabanzi ngangokunokwenzeka, ugcine amadolo akho eqondile. Bese uncikisa umzimba wakho phambili bese ufinyelela ezandleni zakho emilenzeni yakho, uzwe ukwelula kuma-adductors nama-hamstrings.

Ukwelula Kwehlombe Eceleni

Lokhuukuzivocavocaikakhulukazi isebenza imisipha deltoid lateral. Ngenkathi umile, nweba izingalo zakho ziqonde futhi ucindezele ngobumnene ukuze wandise ukuzwa okunwebekayo emisipha. Bese, shintshela kwenye ingalo bese uphinda umsebenzi ukuze uqinisekise ukuthi imisipha ye-deltoid yangemuva iyasebenza.

Imelula Intamo

Lo msebenzi uhlose ngokuyinhloko imisipha ye-trapezius. Yima imilenze yakho ndawonye bese ugoba kancane amadolo akho ukuze ulinganise. Bese, sebenzisa isandla sakho ukutshekisa ikhanda lakho phambili, ulethe isilevu sakho ngasesifubeni sakho ukuze welule ngokuphumelelayo futhi usebenze imisipha ye-trapezius.

I-Triangle Pose

Lesi simo sigxile ekusebenzeni kwemisipha yangaphandle ye-oblique. Ngenkathi umile, beka isandla esisodwa phambi komlenze omile ukuze ulinganise, ugcine umhlane wakho uqondile. Khona-ke, phakamisa ingalo ephambene futhi uvule izinqe zakho phambili, welula ngokuphumelelayo futhi usebenze imisipha yangaphandle ye-oblique. Ukuze uthole isiqondiso esinembe kakhudlwana, kuyanconywa ukuthi ugcine iqoqo lesayensi ye-anatomicali-yoga imidwebo ukuze kube lula ukubhekisela kuyo.