Sekela ukuhlala okulula
Nakuba lesi simo sibizwa ngokuthi ukuhlala nje okulula, akulula kubantu abaningi abanemizimba eqinile.Uma ukwenza isikhathi eside, kuzokhathala kakhulu, ngakho sebenzisa umcamelo!
isetshenziswa kanjani:
-Hlala emqamelweni imilenze yakho iwele ngokwemvelo.
-Amadolo aphansi, i-pelvis iqondile, futhi umgogodla unwetshiwe ngokwemvelo.
-Vuselela umgogodla ukuze usekele umhlane ongezansi.
-Buyisa amahlombe akho bese uletha izandla zakho endaweni enethezekile.
-Relax futhi ugcine umzimba wakho uzinzile.Qaphela umbono futhi uwuvumele ugeleze ngokwemvelo.
- Yigcine imizuzu engu-3-5.
Si-engeli yokugoba phambili
Ukuzijwayeza i-yoga kungakhuphula ukuguquguquka komzimba, kodwa kuthatha isikhashana.Sebenzisa umcamelo ukwenza lokhu kugoba okuya phambili, ungaphumuza isilevu sakho, ibunzi lakho lithambile, ukuphefumula kwakho kuzinzile, futhi ungangena ujule ku-asana.
isetshenziswa kanjani:
-Vula imilenze yakho ngokusemandleni akho, ungazenzi ukhululeke kakhulu, futhi ungelule kakhulu.
-Amathambo e-sit amila futhi ezwa ukuxhumana phakathi komzimba nomhlaba.
-Gcina amathe ezinyawo exhumekile, qinisa ama-quadriceps, futhi uvikele ingemuva lemilenze.
-Ingxenye eyodwa yomcamelo ibekwe ngaphambili kwethambo le-pubic, iqonde phambili.
-Hofuza ukunweba umgogodla, bese uwukhipha ugoqe emcamelweni.
- Yigcine imizuzu engu-3-5.
I-engeli ye-Supine beam
Le asana ingasetshenziswa njengesiqalo noma isiphetho sokusebenza.Lena i-asana evula i-chakra yenhliziyo, evumela amahlombe, isifuba nesisu ukuthi kuvuleke futhi kukhululeke, kuyilapho ikhanda, intamo nomhlane kusekelwa emcamelweni.Dala isikhala somgogodla we-lumbar futhi unciphise ukucindezelwa.
isetshenziswa kanjani:
-Beka umcamelo uqonde ngemuva, enye ingxenye ibhekane ngemuva kwesinqe.
-Qinisekisa ukuthi umcamelo useduze nomzimba wakho ngangokunokwenzeka, bese ulala phansi kancane.
-Uma umzimba mude, beka isitini se-yoga noma umcamelo ngakolunye uhlangothi ukusekela ikhanda.
-Ihlehle kancane isilevu bese yelula ingemuva lentamo.
-Izingalo emaceleni akho, izintende zibheke phezulu, amahlombe akhululekile.
-Hlala ukhululekile imizuzu engu-3-5.
Hlala ugobe phambili
Ukugobela phambili kungakwazi ukwelula nokwelula imisipha kahle.Ukuhlala phambili ukugoba kunezinzuzo eziningi, ukwelula ngemuva kwamathanga, iqolo eliphansi nomgogodla, kuyilapho kuthulisa ingqondo futhi kunciphisa ukucindezeleka nokukhathazeka.
isetshenziswa kanjani:
-Qinisekisa imilenze yakho phambili bese ubeka umcamelo ngaphezu kwemilenze yakho.
-Amathambo e-sit agxilile futhi umzimba unwebeka ubheke ophahleni.
-Homula uphakamise izandla phezulu, awukhiphe bese ubeka isifuba phezu komcamelo.
-Gcina amathe ezinyawo exhunywe futhi uvule imilenze.
-Thola ukuma kwekhanda okunethezekile: ubuso bubheke phansi noma uhlangothi nohlangothi.
-Vala amehlo akho futhi uphumule 3-5 ukuphefumula.
Uma ufuna ukwazi okwengeziwe ngemikhiqizo yomcamelo ye-yoga, chofoza isixhumanisi esingezansi ukuze ufake:
https://www.resistanceband-china.com/custom-logo-removable-rectangular-and-round-yoga-bolster-buckwheat-kapok-rectangle-large-yoga-pillow-bolster-product/
Isikhathi sokuthumela: Jul-20-2021