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.

Ukuma Kwenja Okusizwa Ngodonga Kubheke Phansi

Lokhu kuvivinya umzimba kuhilela imisipha ebanzi yangemuva nesifuba—latissimus dorsi kanye ne-pectoralis enkulu. Yima ibanga elithile ukusuka odongeni, nomzimba wakho uqondane naphansi, uqinisekisa ukuthi umhlane wakho uhlala uyisicaba. Bese, goba kancane esifubeni sakho, uzwe imisipha emhlane wakho kanye nesifuba sinwebeka futhi ifinyela, usebenze ngokuphumelelayo la maqembu emisipha.

I-Supine Spinal Twist

Lo msebenzi uhlose ngokuyinhloko ama-glutes kanye nemisipha yangaphandle ye-oblique. Ngenkathi ulele emhlane wakho, goba idolo lakho langakwesokudla bese usonta umzimba wakho ngakwesobunxele. Phakathi nale nqubo, uzozizwa ukwelula nokufinyela ku-glutes yakho kanye nemisipha yangaphandle ye-oblique, okusiza ukuqinisa la maqembu emisipha.

I-Stade Side Bend

Lokhuukuzivocavocaikakhulukazi isebenza imisipha yangaphandle ye-oblique kanye nemisipha ebanzi yangemuva-latissimus dorsi. Ngenkathi umile, gobisa umzimba wakho kwesokudla, uzwe ukwelula nokufinyela emisipha yakho yangaphandle etshekile. Ngemva kokuqeda umsebenzi ongakwesokudla, phinda ngakwesokunxele ukuze uqinisekise ukuthi imisipha yezinhlangothi zombili isebenza ngokulinganayo.

I-Simple Standing Forward Bend

Lo msebenzi uqondise ngokuyinhloko ama-hamstrings. Ngenkathi umile, beka unyawo olulodwa ngaphambili, gcina umhlane wakho uqondile, futhi ubeke izandla zakho okhalweni lwakho. Khona-ke, phinda phambili usuka okhalweni lwakho phezu komunye umlenze, uzwe ukunwebeka kuma-hamstrings akho. Phinda lo msebenzi ukuze uthuthukise ukusebenza kwawo.

I-Butterfly Pose

Lokhuukuzivocavocangokuyinhloko ihlose imisipha ye-adductor. Qala ngokuhlala amadolo akho egobile namathe ezinyawo zakho ndawonye, ugcine umhlane wakho uqondile. Bese, ngobumnene beka izandla zakho emadolweni akho bese uzama ukusondeza ama-hips namadolo akho phansi, uzwe ukwelula nokufinyela emisipha yakho ye-adductor.

Gadla I-Baby Pose

Lo msebenzi uhlose ikakhulukazi imisipha ye-hip flexor. Hlala phansi, gcina umhlane wakho uqondile, futhi kancane kancane udonsele umlenze owodwa esifubeni sakho, uphendulela ithanga lakho ngaphandle. Phinda lo msebenzi ngomunye umlenze ukuze usebenze kahle imisipha ye-hip flexor.

Ehlezi I-Pigeon Pose

Lo msebenzi uhlose ikakhulukazi i-tibialis anterior muscle. Hlala phansi, donsa isandla sakho sokudla emuva bese ubamba unyawo lwakho lwesokudla, bese ubeka unyawo lwakho lwesokudla edolweni lakho lesokunxele. Okulandelayo, phinda lesi senzo ngesandla sakho sobunxele ubambe unyawo lwakho lwesobunxele bese ulubeka edolweni lakho lesokudla ukuze usebenze ngokugcwele imisipha yangaphambili ye-tibialis.

Phambili Gobela

Lapho sihlezi phansi imilenze yethu ihlangene futhi yeluliwe, ukugoba phambili kuhilela ikakhulukazi imisipha yemisipha yethole. Lesi senzo asivivinyi nje kuphela ukuguquguquka kwemizimba yethu kodwa futhi siqinisa imisipha yethu yamanyonga nethole.

I-Lunge Pose

Lunge Pose, ai-yogaukuma, inselele ibhalansi yomzimba futhi isebenza ngokujulile imisipha ephansi ye-back and quadriceps. Ngesikhathi sokuzilolonga, beka umlenze wakho wesokunxele phambili, ugobe nge-engeli engama-degree angu-90, kuyilapho ubamba unyawo lwakho lwesokudla futhi uludonsela okhalweni lwakho, uqinisekisa ukuthi uzwa ukusonteka komhlane wakho ongezansi kanye nokwelula okuphambi kwethanga lakho. Bese, shintsha imilenze bese uphinda umsebenzi ukuze uzuze ukuqeqeshwa kwamazwe amabili. Lesi simo silungele abaqalayo be-yoga, kodwa qinisekisa ukunemba ngesikhathi sokuzilolonga ukuze ugweme ukulimala. Ukuze uthole isiqondiso esinembe kakhudlwana, kuyanconywa ukugcina iqoqo lemifanekiso yesayensi ye-yoga ye-anatomical ukuze kube lula ukubhekisela kuyo.