Wolula ngaphakathii-yogaibalulekile, nokuba ungumntu onomdla wokuqina owenzayo rhoqo okanye umsebenzi waseofisini ohleli ixesha elide. Nangona kunjalo, ukufezekisa ukuwolula kunye nesayensi kunokuba ngumceli mngeni kubaqali boga. Ke ngoko, sincoma kakhulu inkcazo ye-Aatomical ye-18 ye-IOGA ebonisa ngokucacileyo iindawo ezigxilwe kuzo ngokucacileyo kuzo zonke iindawo ezijolise kuzo, esenza kube lula ukuba abaqalisi bafumane i-china.

Phawula:Gxila ekuphefumleni kwakho ngexesha lokusebenza! Ngalo lonke ixesha usenza ulula kwaye unesifo, akufuneki kubekho ntlungu. Kucetyiswa ukubamba i-yoga nganye ibeka i-lega nganye kwimizuzwana eli-10 ukuya kwengama-30 ukuvumela umzimba wakho ukuba ulule ngokupheleleyo kwaye uphumle.

I-Wall-incedise ezantsi inja inja

Lo msebenzi ubandakanya i-barcles erback-sthles-i-dorsissis kunye ne-pectoralis enkulu. Yima umgama othile ovela eludongeni, kunye nomzimba wakho phantse uphantsi, qinisekisa umqolo wakho uhlala usitha. Emva koko, ugobe kancinci esifubeni sakho, uziva izihlunu kwi-headre yakho kunye nesifuba kunye nemvumelwano, ukusebenza ngokufanelekileyo la maqela emisipha.

Isiseko se-supine spinal

Lo msebenzi ngokuyintloko ujolise kwi-GLLE kunye nemisipha yangaphandle ye-oblique. Ngelixa ulele emqolo wakho, egoba idolo lakho lasekunene kwaye ajija umzimba wakho ngasekhohlo. Ngeli xesha le nkqubo, uya kuziva ukolula kwaye uchasene nemingxunya yakho kunye nezihlunu zangaphandle ze-oblique, ukunceda ukomeleza la maqela emisipha.

Icala elimiweyo gond

LeumthamboIkayimali isebenza izihlunu ze-oblique zangaphandle kunye ne-musgus-i-rusgus-latissi. Ngelixa bema, begobe umzimba wakho ekunene, beziva beluleke kwaye baphikisane kwimisipha yakho engaphandle yangaphandle. Emva kokugqiba umsebenzi kwicala lasekunene, phinda kwicala lasekhohlo ukuqinisekisa ukuba amacala omabini asebenza ngokulinganayo.

Ukugoba okukhoyo phambili

Lo msebenzi ngokuyintloko ujolise kwi-hamstrings. Ngelixa bema, beka unyawo olunye ngaphambili, gcina umqolo wakho ngqo, kwaye ubeke izandla zakho ezinqeni zakho. Emva koko, usongele phambili kwi-hipsi yakho ngaphezulu komnye umlenze, uziva ulula kwii-hamstrings zakho. Phinda lo msebenzi ukomeleza ukusebenza kwayo.

Ibhabhathane le-butterfly

LeumthamboIjolise ikakhulu imisipha yesi-Adduc. Qala ngokuhlala namadolo akho kunye nethambo leenyawo zakho kunye, ukugcina umqolo wakho ngqo. Emva koko, zibeke izandla zakho ngamadolo akho kwaye uzame ukuzisa amanqindi akho kunye namadolo akho kufutshane, uvakalelwe kukubaluleke, uvakalelwe kukolula kunye nokuhambelana kwimisipha yakho.

I-cradle vale

Lo msebenzi ujolise ikakhulu imisipha ye-hip aledor. Hlala phantsi, gcina umqolo wakho ngqo, kwaye ngokuthe ngcembe utsala umlenze omnye esifubeni sakho, ujike kancinci kwithanga lakho langaphandle. Phinda lo msebenzi kunye nomnye umlenze ukuze usebenze ngokucokisekileyo imisipha ye-hip aledor.

I-Geen Pigeon Pose

Lo msebenzi ujolise ikakhulu i-tibialis engaphandle. Hlala phantsi, tsala isandla sakho sasekunene kwaye ubambe unyawo lwakho lwasekunene, emva koko ubeke unyawo lwakho lwasekunene kwidolo lakho lasekhohlo. Okulandelayo, phinda le nto ngesandla sakho sasekhohlo ubambe unyawo lwakho lwasekhohlo kwaye uyibeka kwidolo lakho lasekunene ukuze usebenze ngokupheleleyo kwimisipha yangaphandle ye-Tibialis.

Thumela phambili ukugoba

Xa sihlala phantsi kwimilenze yethu kunye kwaye solule, ukugoba phambili kungcono kubandakanya ii-hamstrings kunye nemisipha yethole. Le ntshukumo ayivavanyi nje ukuba bhetyebhetye komzimba wethu kodwa yomeleza imisipha yethu kunye nemisipha yethole.

I-Lunge

I-Lunge ye-LUNGE, Ai-yogaI-POSE, imiceli mngeni yomzimba kwaye isebenza ngokunzulu imisipha esezantsi kunye ne-quadriceps. Ngexesha lokuziqhelanisa, beka umlenze wakho wasekhohlo phambili, ugobe i-angle ye-90-degle, ngelixa ubambe unyawo lwakho lwasekunene kwaye uyitshise esinqeni sakho, ukuqinisekisa ukuba uziva ngathi umlenze wasethangeni lwakho. Emva koko tshintsha imilenze kwaye uphinda umthambo ukuze ufezekise uqeqesho lwamanzi. Le pose ilungele ukuqalisa kwe-yoga, kodwa ukuqinisekisa ukuchaneka ngexesha lokuziqhelanisa nokuphepha ukwenzakala. Ukuze sikhokele ngakumbi, kuyacetyiswa ukugcina ingqokelela yemifanekiso ye-Aatomical yeSayensi ye-Loga yesalathiso ngokulula.