Ngaba unqwenela umqolo owomeleleyo kunye nobhetyebhetye kunye nesisu esikhulu esicaba? Ke, buyintoni ubudlelwane phakathi komqolo owomeleleyo kunye nesisu esikhulu esicaba? Xa umqolo wakho womelele kwaye ubhetyebhetye, uya kukwazi ukusebenza ekomelezeni nasekubetheni izihlunu zakho eziphambili. Kwaye, xa i-core yakho iyancipha kunye neethoni, uya kunandipha isisu esicaba. Ibhonasi � ukuma okungcono, ukwetyisa okungcono, izibilini eziqhelekileyo, amandla amaninzi, kunye nawe wonwabe!
Kweli nqaku, siza kujonga ezinye iipose, 7 ukuba zichaneke, eziya kolula, zomeleze, kwaye zithobe umqolo wakho. Ngoko ngaba ulungile?
Contents
I-7 Yoga Postures yomqolo owomeleleyo kunye noGuquguqukayo
I-Parivrtta Trikonasana � Ukuma konxantathu ojikelezayo
Njengoko igama libonisa, kubandakanya ukujija. Qiniseka nje ukuba ujija ukusuka kwisisu sakho ngelixa ugcina ubude bomqolo wakho ukuze uvune okuninzi kwesi sithuba.
Yima kunye neenyawo zakho, iintende ziphumle kunye nomzimba. Inhale kwaye uhlukanise iinyawo zakho malunga neenyawo ezi-4 ngaphandle. Phakamisa iingalo zakho kwinqanaba lamagxa, iintendelezo zijonge phantsi. Jikela amagxa akho ezantsi kwaye uwasuse ezindlebeni zakho. Yakha i-core yakho kwaye wandise umqolo wakho. Exhale kwaye ujike iinyawo zombini ngasekunene kwakho. Ukuphefumlela kunye nesikwele isinqe sakho ngasekunene.
Exhale kwaye ubeke intende yakho yasekhohlo ngaphakathi kwenyawo lakho lasekunene. Ukuphefumla, jija umzimba wakho kwaye uphakamise ingalo yakho yasekunene phezulu, iincam zeminwe zikhombe kwisilingi. Jonga kwiincam zeminwe. Abafundi abaqalayo kufuneka bagcine intloko yabo kwindawo engathathi hlangothi, bejonge ngqo phambili, okanye bayijike bajonge phantsi.
Bamba i-posture ngaphandle kokulalanisa ekuphefumleni kwakho imiphefumlo esixhenxe. Exhale, khulula i-twist, kwaye ubuyisele i-torso yakho ngokuthe tye ngokuphefumla. Phinda ubude bexesha elifanayo kunye nemilenze eguqulweyo, ujike ukuya ngakwesobunxele.
UMarjariasana � uBitilasana � Ukuma kwenkomo yekati
Oku kuqukuqela yenye yezona ntshukumo zilula ezenziwa kwiYoga Vinyasas ukufudumeza umqolo wakho kunye nombindi. Kodwa abo bayisebenzisayo imihla ngemihla baqinisekisa ngeyona nto iphambili kunye nezibonelelo zokuqinisa umva.
Emva kokugqiba iParivrtta Trikonasana kumacala omabini, dibanisa iinyawo kunye. Ukuphefumla kwaye ujiwule iingalo zakho phezu kwentloko yakho. Exhale kwaye usonge phambili, ubeke izandla zakho ngapha nangapha kweenyawo zakho. Hamba imilenze yakho emva kwaye uwise amadolo akho phantsi ukuze ungene kwindawo ePhezulu yeTheyibhile.
Lungisa amadolo akho ukuze uwabeke phantsi kwesinqe sakho. Beka amagxa akho phezu kwezandla zakho. Vumela umphezulu weenyawo zakho ukuba ucinezele emgangathweni; iinzwane zolulelwe ngasemva. Ukusabalalisa iminwe kwaye ucinezele iintendelezo phantsi.
Inhale, ugobe umqolo wakho, kwaye ujonge phezulu, wolule intamo yakho [Inkomo]. Bamba imiphefumlo esixhenxe. Exhale, ujikeleze umqolo wakho, tsala inkaba yakho kumnqonqo wakho, bandakanya izihlunu zakho ze-gluteus, kwaye ubambe isilevu sakho esifubeni. Jonga phantsi [Ikati] kwaye ubambe indawo yokuma kasixhenxe.
Phinda intshukumo ngokucotha izihlandlo ezilishumi.
amacebiso: Ukuba wonzakele edolweni, phinda i-mat yakho okanye usebenzise ingubo esongiweyo ukongeza i-cushioning eyongezelelweyo yamadolo akho.
Bhujangasana � Cobra Pose
Le backbend isebenza ngokumangalisayo ukolula umva wakho ongaphezulu kunye nosezantsi, ukuthambisa imisipha, kwaye uyomeleza. Yenza nje oku kolula emva kosuku olude lokuhlala kwaye ube namava empembelelo yayo epholileyo!
Nje ukuba ugcwalise i-Cat Pose okokugqibela, yizisa umqolo wakho kwindawo engathathi hlangothi kwiThebhile ePhezulu. Hamba ngokukhawuleza iingalo zakho phambili kwaye wehlise umzimba wakho phantsi. Yolula imilenze yakho ngasemva. Vumela ibunzi liphumle emhlabeni.
Lungisa iintende zakho ukuze uzilungelelanise kunye nesifuba sakho, izihlahla zibekwe phantsi kwamagxa akho. Cinezela umphezulu weenyawo zakho emgangathweni, iinzwane zolulelwe ngasemva. Gcina imilenze yakho isebenza. Roll amagxa akho ezantsi kwaye kude neendlebe ukuze amagxa asondele.
Xa uphefumlela umoya, cinezela iintende zakho ngokuqinileyo emgangathweni kwaye uphakamise ibunzi lakho kunye nesifuba kwi-mat de iimbambo zakho zide ziphele phantsi. Vumela isinqe sakho siphumle emhlabeni. Ukuphefumlela phezulu kunye nokuphefumla okulandelayo, gobela ngasemva, ujikise intloko yakho ngasemva.
Gxilisa ukolula de amava akho arhabaxa kumqolo wakho ongezantsi. Bamba i-posture, ucinezele i-gluteus yakho kwaye utsale inkaba yakho kumqolo, ngokuphefumla okusixhenxe okunzulu.
Exhale kwaye uthe chu ubuyela ekuxokeni.
amacebiso: Jonga phambili ukuba unokwenzakala entanyeni.
UDhanurasana � iBow Pose
Ukugoba umzimba wakho njengesaphetha kuphucula ukomelela komqolo wakho. Njengoko utsala izithende zakho kude neempundu, imilenze yolula, kunye nethoni. Olunye uncedo � ukucolwa ngcono kwesisu, isisu esithambileyo, kunye neengalo ezithambileyo.
ukusuka Bhujangasana, exhale kwaye ulale ngebunzi lakho phantsi. Yahlula imilenze yakho ibe banzi njengesinqe sakho. Goba amadolo akho kwaye uvumele izithende ukuba zisondele kwiimpundu zakho. Vumela iinzwane ezinkulu zidibane. Bamba amaqatha ngezandla zakho. Ukuphefumla kwaye uphakamise intloko yakho kunye nesifuba kwi-mat de i-rib cage yakho yonke iphakame ukusuka emgangathweni.
Ukulinganisela kwisisu sakho esisezantsi kwaye utsale imilenze yakho kude neempundu zakho. Cofa iimpundu zakho ukuze uve ukolula emqolo wakho. Bamba ukuma, uphefumlele ngokunzulu, imiphefumlo esixhenxe enzulu.
Umahluko: Ziqhelanise neParsva Dhanurasana ngokujikela umzimba wakho ecaleni xa uphefumla. Gcina imilenze. Buyela embindini phambi kokuphinda kwelinye icala.
Setu Bhandasana � Bridge Pose
Le posture yomeleza i-core yakho, imilenze, umva kunye nesinqe. Zive ukhululekile ukusebenzisa ibhloko okanye nantoni na ukuxhasa umqolo wakho osezantsi.
Khulula imilenze yakho kunye neentendelezo kwaye ulale phantsi kwesisu sakho, uphumle ibunzi phantsi. Thatha imiphefumlo emihlanu enzulu ukuze uphumle umzimba wakho kunye nokuphefumla. Jikela ngasekunene kwakho kwaye ulale phantsi ngomqolo wakho, izandla ziphumle emacaleni, iintende zezandla phantsi.
Roll amagxa akho phantsi ukuze uwaphumze ngokuqinileyo emgangathweni. Goba amadolo akho, uwahlukanise umgama we-hip-mgama. Vumela amadolo akho ajonge omnye komnye kancinci. Ukucinezela iinyawo kunye neentendelezo emgangathweni, phefumla, kwaye uphakamise isinqe sakho kude nomgangatho.
Exhale, ucinezele amathanga akho kwaye uwaqengqele ngaphakathi. Phakamisa isinqe sakho phezulu ukusondeza isifuba sakho esilevini. Ukuba kunokwenzeka, dibanisa iminwe yakho ngaphantsi kwakho.
Bamba imo yokuphefumla kangangezihlandlo ezisixhenxe ezide nezinzulu.
Exhale kwaye ukhulule kancinci isinqe sakho phantsi.
Umahluko: Nje ukuba ukwiBridge Pose, phefumlela umoya kwaye uphakamise umlenze wakho wasekunene ngokuthe ngqo emgangathweni kwaye ubambe imiphefumlo emihlanu. Exhale, khulula umlenze wasekunene, kwaye uphinde ngasekhohlo kwakho.
Chakrasana � Ukuma kwevili
Yiyomeleza umzimba ngokupheleleyo kunye ne-toner. Nangona kunjalo, ukuba une-meniscus, i-ligament, i-wrist, okanye ukulimala kwegxalaba, nceda uyeke ukwenza le pose njengoko inokubangela intlungu kunye nokuvuvukala.
Gcina imilenze yakho njengoko ubuyigcinile Setu Bhandasana. Beka iintende zakho kwinqanaba lamagxa, iminwe ijonge kuwe. Ukucinezela iintende kunye neenyawo emgangathweni, phakamisa intloko nomzimba wakho phantsi. Jikisa intloko yakho ngasemva kwaye ujonge phezulu ukuze uve ukolula entanyeni yakho.
Yolula amathanga namagxa akho. Kwindawo yokugqibela, umzimba wakho ukhangeleka njenge-arch, phantse njengevili. Ukuphefumla ngokunzulu, bamba i-posture kasixhenxe.
Ukukhulula indawo, yehlisa umzimba wakho de uchukumise umhlaba. Qinisa imilenze yakho.
Iingcebiso: Gwema ukuma ukuba unoxinzelelo lwegazi okanye i-vertigo kunye nexesha lokuya esikhathini.
Ardha Matsyendrasana � Isiqingatha soMnqonqo Twist
Ardha Matsyendrasana iguqulela kwisiqingatha twist pose ukumkani iintlanzi. Eyona nto ibalaseleyo yokukhupha ubutyhefu, isebenza ekoluleni nasekuqiniseni umqolo wakho ongaphezulu.
Emva kokugqiba Chakrasana, jikela ngasekunene kwakho kwaye uhlale imilenze yakho yolulele phambili. Gcoba umlenze wasekunene, uwuphakamise kwaye uwubeke kufuphi ne-hip yakho yasekhohlo. Goba umlenze wasekhohlo uze uwubeke phantsi kweempundu zasekunene. Ukuphefumla kwaye uphakamise ingalo yakho yasekhohlo phezulu. Exhale kwaye uzise ingalo yasekhohlo emlenzeni wakho wasekunene kwaye ubambe iinzwane zakho zasekunene. I-armpit yasekhohlo kufuneka iphumle ngaphandle kwedolo lasekhohlo.
Beka ingalo yakho yasekunene kumqolo wakho, uvumele iincam zeminwe zasekunene ziphumle ethangeni lakho lasekhohlo. Khupha umoya kwaye ujije ngasekunene kwakho. Jonga phezu kwegxalaba lakho lasekunene kwaye ujonge ukujonga kwakho kwindawo enye. Bamba imiphefumlo esixhenxe.
Ukuphefumlela umoya uze ubuyele embindini kancinane wolule imilenze yakho. Phinda kwicala lakho lasekhohlo.
Ngelixa izinto ezithile ezichazwe ngasentla zinokuziva zimbi ngexesha lokuziqhelanisa, ukuziqhelanisa rhoqo kuya kukwenza ugqibelele.
Ke qalisa ukuziqhelanisa ezi zinto ukuze wenze umva wakho kwaye uphucule isiseko sakho!
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 . 
Imixholo eyongezelelweyo: Ukuthintela ukuKhuselwa koMhlaza
Njengoko sikhulile, kuyimvelo yomgudu, kunye nezinye izakhiwo eziyinkimbinkimbi, ukuba ziqale ukuhlakala. Ngaphandle kolondolozo olufanelekileyo, nangona kunjalo, impilo yonke kunye nokuphila komgudu kungabangela iingxaki, ezifana nesifo se-disenerative disease, phakathi kwezinye izinto, ezinokubangela ukuba ubuhlungu bubuyiswe kunye nezinye iimpawu ezibuhlungu. Ukunyamekela kwe-Chiropractic yindlela eqhelekileyo yonyango ekhoyo yokugcina nokuphucula impilo yengqondo.
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Ulwazi olulapha ku "I-Yoga Postures yoMva owomeleleyo kunye noGuquguqukayo"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
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Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali
