I-Pigeon Pose yi-yoga asana (i-posture okanye indawo) enceda ukuvula isinqe kunye nokunciphisa iintlungu ezisezantsi. Nangona ingaba yindlela enhle yokwandisa ukuguquguquka kunye nokwelula izihlunu zakho, kubalulekile ukwenza intshukumo ngokuchanekileyo ukuphepha ukulimala okanye uxinzelelo.
I-Eka Pada Kapotasana mhlawumbi yenye yezona zinto zinzima kwaye zanelisayo zeyoga. Uguqulelo olupheleleyo lubandakanya ukubamba okuphezulu okudinga i-backbend enzulu kunye nokuhamba okubonakalayo emagxeni nasesifubeni.
Ubuchwephesha bokwenza ukuma kwehobe
Oku kunokuba lunwele oluqatha kwi-hip yangaphandle. Ukuqala, gcina unyawo lwakho lwasekunene lusondele kwisinqe sakho sasekhohlo. Okukhona i-shin ihambelana nomphambili we-mat, ngakumbi ukuvuleka kwe-hip kuya kuba. Ukuba ibunzi lakho alifikeleli kwi-mat, unokwenza amanqindi ngezandla zakho kwaye uzihlanganise kwaye uphumle ibunzi lakho ezandleni zakho, okanye usebenzise ibhloko ye-yoga.
Unako nokuma umde, uzixhase ngeengqiniba okanye ezandleni, khumbula nje ukuba ungawohlisi amagxa akho. Nantsi indlela yokwenza ubuchule obufanelekileyo:
- Ngelixa kuzo zonke ezine, sondeza idolo lakho lasekunene kwicala lasekunene. Ngokuxhomekeke kubuchule bakho, unokuhlala nje emva kunodoli okanye ngaphandle okanye ngaphakathi komphetho unodoli. Yenza into evakalelwa kakuhle kuwe, unike ukulula ukuya ngaphandle kwe-hip ngaphandle kokuphazamiseka emadolweni.
- Iqatha lakho lasekunene liya kuba phambi kwesinqe sakho sasekhohlo.
- Shelelisela umlenze wakho wasekhohlo ngasemva kunye nesithende sakho, ukhomba ngasesilingini.
- Yenza isikere esinqeni sakho kunye, uzobe imilenze yakho kunye. Sebenzisa inkxaso ethile phantsi kwe-buttock yakho yasekunene ukuba kuyimfuneko ukugcina i-hip yakho inqanaba.
- Njengoko uphefumla umoya, sondela kufutshane nencam yeminwe yakho, wandise umqolo wakho, tsala inkaba yakho ngaphakathi, kwaye uvule isifuba sakho.
- Njengoko uphefumla, hamba izandla zakho phambili kwaye wehlise umzimba wakho ongaphezulu emhlabeni. Ungaphumla iingalo zakho kunye nebunzi kwi-mat.
- Hlala imiphefumlo emi-5. Kwi-exhalation nganye, zama ukukhulula uxinzelelo kwi-hip yasekunene.
Ukwahluka kwe-Eka Pada Kapotasana
I-Pigeon Pose (eyaziwa ngokuba yiKapotasana) ineenguqu ezininzi, nangona i-Classic Pigeon Pose, i-Resting Pigeon Pose, kunye ne-King Pigeon Pose. Ukwahluka ngalunye kunobubanzi obahlukeneyo kunye namaqondo obunzima. Kuba i-pose ifuna ukuguquguquka okuthile, kuya kufuneka wenze ukufudumala okukhanyayo ngaphambi kokuba uyisebenzise.
Emva kokufudumala, kuyacetyiswa ukuba uqale nge-classic pigeon pose, ulandelwe yi-pigeon pose yokuphumla, kwaye ekugqibeleni i-pigeon pose i-king. Olu landelelwano luya kulungiselela umzimba wakho ngokuthe ngcembe kwiinguqu ezinzima ngakumbi ukuze ugweme ukulimala.
I-Classic kunye ne-pigeon pose yokuphumla
- Kwimathi yeyoga, qala kwinja ejonge ezantsi. Ukwenza oku, khwela kuzo zonke ezine kwaye ubeke izandla zakho phambi kwakho. Cinezela ezandleni nasezinyaweni zakho, lungisa imilenze yakho, kwaye uphakamise isinqe sakho kwisilingi. Umzimba wakho uya kuba kwindawo ka-V eguqulweyo.
- Ngoku phakamisa umlenze wakho wasekunene emhlabeni kwaye uzise idolo lakho lasekunene ngasemva kwesandla sakho sasekunene. Emva koko, jikelisa i-shin yakho yasekunene ukuze ihambelane nomphambili wemethi yakho.
- Njengoko uzisa umlenze wakho wasekunene kwi-mat, gcina umlenze wakho wasekhohlo ngqo de ufikelele emhlabeni.
- Khupha idolo lakho lasekunene ukuze libe ngaphezulu ekunene kunesinqe sakho kwaye uqinisekise ukuba unyawo lwakho lwasekunene lunwenwele. Yehlisa ngobunono iimpundu zakho zasekunene ukuya emgangathweni, kodwa qiniseka ukuba ugcine ubunzima bakho busasazwe ngokulinganayo phakathi kwezinqe zombini. Ukuba oku kunzima kakhulu, beka itawuli esongiweyo phantsi kweempundu zakho zasekunene.
- Beka izandla zombini phantsi kwamagxa akho kwaye ucinezele ngobumnene kwizandla zakho ukuze uqonde kwaye wandise umqolo wakho. Jonga phambili kwaye uzive ukolula.
- Emva koko, thatha umoya onzulu, kwaye njengoko ukhupha umoya, yehlisa i-torso yakho emlenzeni wakho wasekunene kwaye wolule iingalo zakho ngqo phambi kwakho, iingqiniba zigobe kancinci. Beka ibunzi lakho kwibhloko ye-yoga okanye kwiingalo zakho eziwela ngaphambili. Ukuba oku akukhululeki kuwe, fikelela phambili kangangoko unako ngelixa ukhululekile.
- Hambisa ngobunono amahlombe akho kude neendlebe zakho kwindawo ekhululekile.
- Bamba le ndawo ka-5 ukuya kwi-10 kancinane, uphefumlele phezulu.
- Phinda kwelinye icala.
UKumkani wePigeon Pose
Kwabaninzi abaqalayo, le ntshukumo iya kuba nzima kakhulu kwaye inokunyusa umngcipheko wokulimala. Zama le meko kuphela njengoko ufumana ukuguquguquka kwaye unokwenza lula i-Classic Pose kunye ne-Resting Pigeon Pose ngokulula.
- Landela amanyathelo amahlanu okuqala kwimo yangaphambili ukuze ungene kwi-pigeon pose.
- Ngomlenze wakho wasekunene ugobile kwaye umlenze wakho wasekhohlo uthe tye, goba idolo lakho lasekhohlo ukuzisa unyawo lwakho lwasekhohlo ngasemva.
- Qinisekisa ukuba ugcine inzwane yakho plantar bhetyebhetye.
- Emva koko phakamisa ingalo yakho yasekhohlo ukuya eluphahleni, ugobe kancinci ingqiniba yakho ngasemva, kwaye ubambe unyawo lwakho lwasekhohlo.
- Ungasiphakamisa kancinane isilevu sakho kwaye ujonge phezulu, kodwa kuphephe ukugoba intamo yakho ngasemva.
- Bamba le ndawo ka-5 ukuya kwi-10 kancinane, uphefumlele phezulu.
- Phinda ngelinye icala.
Iingenelo zesi simo se-yoga
Esi sikhundla sigxile vula isinqe, exhasa ukuhamba kunye nokuguquguquka kweso sixhobo. I-Pigeon Pose iphinda yolule i-hip flexors kunye ne-back back, ehlala iqinile ukusuka ekuhlaleni ixesha elide. Ukolula ezi zihlunu rhoqo kunokuphelisa iintlungu ezincinci zomqolo okanye ze-hip.
Xa siqhuba i-Pigeon Pose kunye nomzimba wethu ophezulu ngokuthe tye, sigcina umqolo wethu uguquguquka kwaye sinciphisa uxinzelelo phambi kwe-torso yethu. Yindawo entle kakhulu esebenza umqolo wonke, ukusuka kwi-pelvis ukuya esifubeni.
Esi sikhundla sikwakholelwa ukuba siyanceda ukwetyisa ngokuzolula ngobunono kunye nokuhambisa amazantsi esisu. Oku kunokunceda nge-peristalsis - ukuhamba kokutya okugayiweyo ngokusebenzisa umgudu wamathumbu. Ukongeza, ezinye izifundo zithi kunciphisa uxinzelelo, usizi kunye noloyiko, ngokukhulula ama-hips. Ukuziqhelanisa rhoqo nokuma kunokunceda kunciphisa uxinzelelo okanye inkxalabo yangaphakathi. Nangona kunjalo, khumbula ukuba uphando lwezenzululwazi lunqongophele ukuxhasa oku.
Ngaba kukho imingcipheko xa usenza ukuma kwehobe?
Nangona i-pigeon pose ikhuselekile kwiimeko ezininzi, kuyinyaniso ukuba inokunyusa ingozi yokwenzakala ukuba wenza ukolula ngamandla kakhulu (uhamba ngaphaya kwamandla akho omzimba). Ukuba une-hip engapheliyo, idolo, okanye iingxaki ezisezantsi zomqolo, kungcono ukuyiphepha le pozi ye-yoga ngaphandle kokuba ucetyiswa ngumsebenzi wezempilo. Abantu abakhulelweyo okanye abanokulimala kancinci ukuya kwimodareyitha ye-musculoskeletal kufuneka baqale bathethe nogqirha wabo.
Ukongeza, kukho inkxalabo ekhulayo yokuba isikhundla sinakho ukolula kakhulu imisipha i-gluteals, eziyi-tendon ezinamathele kumathambo e-hip yangaphandle. Ngokuhamba kwexesha, oku kunokunciphisa i-tendon kwaye ibonise njengezinye iingxaki ezinxulumene ne-hip.
Nokuba abantu abaninzi abakwazi ukuzisa i-shin ehambelana ngaphambili kwi-yoga mat yabo kwaye bazame ukuyisondeza kakhulu emzimbeni. Ekuhambeni kwexesha, oku kunokubangela a ukwenzakala edolweni ngenxa yoxinzelelo olugqithisileyo emadolweni. Ukuze ugweme le mingcipheko, kukulungele ukubeka ithawula edibeneyo phantsi kwe-buttock kunye nethanga ukuze kuphuculwe indawo yomlenze kunye namadolo. Ukwenza njalo kuya kunciphisa uxinzelelo kunye nomngcipheko wokulimala.