Mwinamwake mukudziwa kale kuti yoga ikugwiritsidwa ntchito kwambiri kuthandiza ndi ululu wa m'khosi ndi kumbuyo. Ndipo mungadziwe kuti ngakhale, kuchita yoga kungapangitse kuvulaza.
Phunziro la 2015 lofalitsidwa mu International Journal Yoga likuti: chiopsezo chovulaza pamene yoga imapanga zosiyana malinga ndi malo omwe mumapanga yoga. Ndi mitundu ina ya yoga - mwachitsanzo Iyengar - aphunzitsi amaphunzitsidwa kugwira ntchito ndi ophunzira omwe avulala kapena akudwala.
Chinsinsi chogwiritsa ntchito yoga mosamala, olemba mabuku amati, ndi aphunzitsi kuti azindikire (ndi kulankhulana) pamene wophunzirayo ali wokonzeka aliyense payekha (pose) - komanso kuti ophunzira asagwire ntchito yoposa kukonzekera. N'kofunikanso, olemba amati, kugwira ntchito "malo opambana," omwe si malo apamwamba.
Yoga imodzi imayankha makamaka zomwe zingayambitse vuto kumbuyo kwa msana. Kupweteka msana kungakhale kochepetsetsa koma kumagwirizananso ndi chiopsezo cha disney, sacroiliac kusakhazikika ndi kuvulala kwina. Ngati muli ndi zifukwa zoyipa komanso / kapena muli ndi mavuto obwera m'mbuyo, mungafune kuti mutsike ma poses olakwika, kapena mukhale ndi njira yosavuta yomwe mungathe. Nthaŵi zambiri, izi zidzakhala supine msana.
Ndibwino kuti ndikufunseni akatswiri a zachipatala ngati mukuyendayenda mukuyenera. Zina zikhoza kukhala zoipitsitsa pamene mawotchi amatha kutsogolo (monga kuyendayenda) zimakhudza msana.
Supine Spinal Twist
Choponderetsa msana ndikutembenuka kwa msana pamene uli pa msana wanu (supine imatanthawuza pa malo anu obwerera.) Kusinthasintha (aka, kupotoza) kumachitika makamaka m'chiuno mwanu, koma kumamvekanso m'madera omwe ali pamwambapa pansipa.
Kuyambira ndi mawondo anu akuwerama, mapazi anu atakhala pansi pansi, ndipo mapewa anu amakhalanso ogona pansi, mawondo akuleredwa, akuwerama ndikuwoloka pamtengo kupita kumbali imodzi.
Mukhoza kugwada pansi mpaka pansi, koma ngati izo zikuwoneka zovuta kumbuyo kwanu, kuyenda njira imodzi ndibwino, nanunso. Mungathe ngakhale kuika mabulangete ndi mapiritsi omwe mawondo anu amapita kuti athandizidwe.
Supine Spinal Twist Dulani Nsonga
- Kuti muteteze msana wanu, yambani kuyang'ana pang'onopang'ono.
- Musadzithamangitse nokha. Lembetsani mu thupi ngati thupi lanu limakulolani.
- Mukamabweretsa mawondo anu kumbali, khalani mukudziŵa momwe msana wanu umamverera. Pitani mosavuta kapena muyimire ngati muli ndi ululu. Ngati mumamva kupweteka, imani pang'onopang'ono.
Chinachake choyenera kuganizira pamene muli mu vutoli ndi chakuti ubale pakati pa mapewa anu ndi m'chiuno umagwirizanitsa kudzera mu msana wanu. Pofuna kuthetsa vutoli, ganizirani izi:
- Pewani mapewa anu otseguka ndi omasuka, yesetsani kuwamasula monga momwe mungathere, ndipo mulole zotsatira za kugwedeza kwa msana wanu.
- Mukamapuma, lolani kuti mimba yanu isaduke . lolani dera limenelo kukhala lopanda kanthu. Izi zimaphatikizapo ziwalo zambiri za m'mimba, zomwe zimayambitsa kuyenda kwa msana.
> Zotsatira:
> Crow, El, Jeannot, El, Trewhela, A. Kuchita kwa yoga ya Iyengar pochizira ululu wam'mimba (kumbuyo ndi kupweteka): Kuwongolera mwachidwi. Int J Yoga. Jan-Jun 2015.
> NIOSH Kufalitsidwa 97-141, National Institution of Occupational Safety ndi Health. Chigawo cha Kuletsa Matenda. July 1997. Chigawo cha Kuletsa Matenda. 3 Dec 2006.