Ukuzolula phakathiiyogaKubalulekile, nokuba ungumntu othanda ukomelela owenza umthambo rhoqo okanye ungumsebenzi waseofisini ohleli iiyure ezinde. Nangona kunjalo, ukufezekisa ukolula okuchanekileyo kunye nesayensi kunokuba ngumngeni kubaqalayo be-yoga. Ke ngoko, sincoma kakhulu imizobo ye-yoga ye-anatomical ephezulu ye-18 ebonisa ngokucacileyo iindawo ezichongiweyo ezijoliswe kuzo kwindawo nganye, ikwenza kube lula kwabaqalayo ukuyazi.

Phawula:Gxininisa ekuphefumleni kwakho ngexesha lokuziqhelanisa! Logama nje usenza ukolula okucothayo nangokuthambileyo, akufuneki kubekho ntlungu. Kuyacetyiswa ukuba ubambe i-yoga nganye kwimizuzwana eyi-10 ukuya kwe-30 ukuvumela umzimba wakho ukuba wolule ngokupheleleyo kwaye uphumle.

Ukuma kweNja eNceda ngodonga ezantsi

Lo msebenzi ubandakanya umva obanzi kunye nemisipha yesifuba-latissimus dorsi kunye ne-pectoralis enkulu. Yima umgama othile ukusuka eludongeni, umzimba wakho unxusene nomgangatho, uqinisekise ukuba umqolo wakho uhlala uthe tyaba. Emva koko, goba ngokucothayo ukusuka esifubeni sakho, uziva izihlunu emqolo wakho kunye nesifuba solule kwaye uvume, usebenze ngokufanelekileyo la maqela emisipha.

I-Supine Spinal Twist

Lo msebenzi ujolise ngokukodwa kwi-glutes kunye nemisipha yangaphandle ye-oblique. Ngelixa ulele ngomqolo wakho, goba idolo lakho lasekunene kwaye ujije umzimba wakho ngakwesobunxele. Ngethuba le nkqubo, uya kuziva ulula kunye nokunciphisa kwi-glutes yakho kunye nemisipha yangaphandle ye-oblique, inceda ukuqinisa la maqela emisipha.

Ukuma kwiGophe elisecaleni

Okuumthamboikakhulu isebenza imisipha yangaphandle ye-oblique kunye nemisipha ebanzi yangemuva-latissimus dorsi. Ngelixa umile, ugobe umzimba wakho ngasekunene, uzive ukolula kunye nokuphazamiseka kwimisipha yakho yangaphandle ye-oblique. Emva kokugqiba umthambo kwicala lasekunene, phinda kwicala lasekhohlo ukuqinisekisa ukuba izihlunu zamacala omabini zisebenza ngokulinganayo.

I-Simple Standing Forward Bend

Lo msebenzi ujolise ikakhulu kwi-hamstrings. Ngelixa umile, beka unyawo olunye ngaphambili, gcina umva wakho uthe tye, kwaye ubeke izandla zakho esinqeni sakho. Emva koko, phinda phambili ukusuka ezinqeni zakho ngaphaya komnye umlenze, uzive ulula kwi-hamstrings yakho. Phinda lo msebenzi ukwandisa ukusebenza kwawo.

Ukuma kwebhabhathane

Okuumthambongokuyinhloko ijolise kwimisipha ye-adductor. Qala ngokuhlala ngamadolo akho egobile kunye neenyawo zeenyawo zakho kunye, ugcine umqolo wakho uthe tye. Emva koko, beka izandla zakho ngobumnene emadolweni kwaye uzame ukusondeza i-hips kunye namadolo akho kufuphi nomgangatho, uzive ulula kunye nokunciphisa kwimisipha yakho ye-adductor.

Khala iPosi yomntwana

Lo msebenzi ujolise ikakhulu kwimisipha ye-hip flexor. Hlala emgangathweni, gcina umqolo wakho uthe tye, kwaye ngokuthe chu ukutsalela umlenze omnye ngasesifubeni sakho, ujikelisa ithanga lakho ngaphandle. Phinda lo msebenzi ngomnye umlenze ukuze usebenze ngokucokisekileyo imisipha ye-hip flexor.

Ehleli iPigeon Pose

Lo msebenzi ujolise ikakhulu kwi-tibialis anterior muscle. Hlala phantsi, tsala isandla sakho sokunene ngasemva kwaye ubambe unyawo lwakho lwasekunene, emva koko ubeke unyawo lwakho lwasekunene edolweni lakho lasekhohlo. Emva koko, phinda esi senzo ngesandla sakho sobunxele ubambe unyawo lwakho lwasekhohlo kwaye ulubeke edolweni lakho lasekunene ukuze usebenze ngokubanzi i-tibialis anterior muscle.

Phambili Gobela

Xa sihleli phantsi kunye nemilenze yethu kunye kwaye soluliwe, ukugoba phambili ngokuyinhloko kubandakanya i-hamstrings kunye nezihlunu zethole. Esi senzo asivavanyi nje kuphela ukuba bhetyebhetye kwemizimba yethu kodwa sikwaqinisa imisipha yethu yemisipha kunye nezihlunu zethole.

Lunge Pose

Lunge Pose, aiyogai-pose, icela umngeni kwibhalansi yomzimba kwaye isebenza ngokunzulu izihlunu ezisezantsi kunye ne-quadriceps. Ngexesha lokuziqhelanisa, beka umlenze wakho wasekhohlo phambili, ugobe kwi-angle ye-90-degree, ngelixa ubambe unyawo lwakho lwasekunene kwaye ulutsale esinqeni sakho, uqinisekise ukuba uziva ujijekile kumqolo wakho osezantsi kunye nokwelula phambi kwethanga lakho. Emva koko, tshintsha imilenze kwaye uphinde umthambo ukuze ufumane uqeqesho lwamazwe amabini. Le pose ifanelekile kubaqalayo be-yoga, kodwa qinisekisa ukuchaneka ngexesha lokuziqhelanisa ukuphepha ukulimala. Ukufumana isikhokelo esichane ngakumbi, kuyacetyiswa ukuba ugcine ingqokelela yemifanekiso yeyoga yenzululwazi ye-anatomical ukuze uyisebenzise ngokulula.