Tambani Mphutsi Yanu, Zisakani za Mphuno ndi Chofufumitsa Chotchedwa Oblique
Yoga imawathandiza kuchepetsa ululu wammbuyo monga mbali ya mbali.
Kuwonjezera mbali pambali pamayendedwe anu a yoga kungakulepheretseni kuyeza kwanu ndikukupatseni mwayi waukulu wa msana. Zingakuthandizenso kuti musinthe miyambo yoyipa yoika zizoloŵezi zoipa. Kuti mudziwe momwe mungagwiritsire ntchito mbali yoyenera molondola, tsatirani malangizo.
Mphuno Yam'mbali Yoyendayenda Imayendetsa Flank ndi Kukhalitsa Mphepete
Nthawi zambiri mumagwiritsa ntchito msana (trunk) kumbali?
Ngati muli ngati anthu ambiri, yankho liri: osati nthawi zambiri. Koma pali minofu kumeneko yomwe ingapindule kwambiri ndi kutambasula . Nazi zochepa, ndipo zonsezi ndizofunika.
- Quadratus lumborum - yomwe ili m'chiuno kumbali zonse, minofuyi imagwira ntchito pamene mukukwera mchiuno, monga momwe mungagwiritsire ntchito mafashoni, kapena mukangoima pamlendo umodzi.
- Mitambo yamkati - yomwe imakhala pakati pa nthiti iliyonse, timene timakhala timene timakhala ndi minofu yomwe imasokoneza. Amagwira ntchito pakupuma kuti akuthandizeni kukweza nthiti ndikuyendetsa bwino. Amathandizanso kuthandizira thupi lopanda kupweteka.
- Zofuna za mkati ndi zakunja - minofu ya m'mimbayi , makamaka ziwalo zamkati , zimapezeka mozama mu thunthu. Amathandizira chithandizo ndipo amagwira ntchito mukamasula.
Mukamapanga mbali yeniyeni, mvetserani kutambasula ngati mzere umodzi, kuchokera kumbuyo kwa phazi lanu mpaka mutuluke dzanja lanu ndi dzanja lanu.
Gwiritsani chidendene cha mwendo wanu wotambasula pansi kuti muwonjezere kutambasula.
Ganizirani Mafilimu Anu Achikazi
Yoga malangizo, makamaka chiyankhulo cha Iyengar, nthawi zambiri chimabwera ndi mfundo zabwino kuti zikuthandizeni kuzindikira ubwino wake. Pang'onopang'ono, mfundo imodzi yofunika kwambiri ndi kulumikiza mchiuno pamwamba kumalo osanjikiza ndi kumbuyo.
Izi zimapangitsa minofu ya kumbuyo kugwira ntchito mwamphamvu ndipo imathandizanso kuti minofu yonse yatchulidwa pamwambayi ikhale yakuya, makamaka quadratus lumborum. Pofuna kulumikiza mbaliyi ndi kumbuyo kwa pakhosi pambali yowongoka, nkhono ku mbali inayo iyenera kubweretsedwa.
Scoliosis & Kyphosis
Kuthamanga kumbali sikungoyenda pandekha, koma kungathandize kugwira ntchito pa minofu yomwe imakhudzidwa ndi zikhalidwe zobisika, makamaka scoliosis ndi kyphosis. Pankhani ya scoliosis, kugwiritsira ntchito zaka zambiri za moyo wanu ndi mbali ya pamphepete mwa msana kungalimbitse mitsempha yapafupi, komanso kufooketsa. Minofu yolimba ndi yofooka ingakhalenso chifukwa cha kyphosis. Zonsezi zikhoza kuchititsanso kuti kusamvana kusamvetsetse.
Choncho mukakhala ndi mwayi wotambasula minofu imeneyi, ngati mbali yonyamulira ponseponse ikuperekedwa, mukutsatira njira yogonjetsa ululu umene umayambitsa. Ndipo, chimodzi mwaziganizidwe za izi ndikumangirira phazi lanu pamwamba pamtunda umodzi. Izi zikhoza kuthetsa mavuto a zaka zochepa. Kutambasula kungakhale kovuta poyamba, kotero pita mosavuta, koma pitirizani kuyesera.
Mng'oma Yam'mbali Ponyani Kugwirizana ndi Maziko- Malangizo kwa Oyamba
Chitani ndi msana wanu pakhomalo kuti muthe kusunga maganizo anu.
Mukadziona kuti muli otetezeka, mukhoza kuchokapo, ndipo muzigwira ntchito popanda thandizo ndi chitsogozo cha khoma. Pulogalamuyi imagwiritsa ntchito zothandizira kwambiri, kutanthauza kuti mapazi anu ali kutali kwambiri. Pansi paliponse kudzakuthandizani kuti mukhale osamala mukakhala ndi zovuta zina zomwe mungapereke.
Zotsatira:
Coulter, HD, Anatomy ya Hatha Yoga: Buku la Ophunzira, Aphunzitsi ndi Aphunzitsi. 2001 Thupi ndi Breath. Honesdale, PA.
Cole, R., PhD. Yoga Teachers Course (Manual). 1997. San Diego, CA.
Mehta, M. ndi Arjunwadkar, K. Yoga akufotokozedwa. 2005 Kyle Books. Lanham, MO.