I-Pigeon Pose iyi-yoga asana (indlela yokuma noma indawo) esiza ukuvula okhalo futhi ikhulule izinhlungu ezingezansi. Nakuba kungaba yindlela enhle yokwandisa ukuguquguquka nokunweba imisipha yakho, kubalulekile ukwenza umnyakazo ngendlela efanele ukuze ugweme ukulimala noma ubunzima.
I-Eka Pada Kapotasana cishe ingesinye sezimo ze-yoga ezinzima kakhulu futhi ezanelisayo. Inguqulo egcwele ihlanganisa ukubamba phezulu okudinga i-backbend ejulile nokuhamba okukhulu emahlombe nasesifubeni.
Isu lokwenza ukuma kwejuba
Lokhu kungaba ukwelula okuqinile ku-hip yangaphandle. Ukuze uqale, gcina unyawo lwakho lwesokudla eduze nenqulu yakho yesokunxele. Uma i-shin ihambisana kakhulu nengaphambili le-mat, ukuvuleka kwe-hip kuyoba namandla kakhulu. Uma isiphongo sakho singafinyeleli kumata, ungenza izibhakela ngezandla zakho uzihlanganise bese ubeka isiphongo sakho ezandleni zakho, noma usebenzise i-yoga block.
Ungakwazi futhi ukuma ubude, uzisekele ngezindololwane noma ezandleni zakho, khumbula nje ukuthi ungagodli amahlombe akho. Nansi indlela yokwenza inqubo efanele:
- Ngenkathi ukuwo wonke amane, letha idolo lakho langakwesokudla ngasesihlakaleni sakho sokudla. Kuye ngekhono lakho, ungahlala ngemuva nje kunodoli noma ngaphandle noma ngaphakathi emaphethelweni kanodoli. Yenza lokho okuzizwa kukuhle kuwe, unikeze ukunwebeka ngaphandle kwe-hip ngaphandle kokuphatheka kabi emadolweni.
- Iqakala lakho langakwesokudla lizoba phambi kwenqulu yakho yesokunxele.
- Shelelezisa umlenze wakho wesokunxele emuva nasesithendeni sakho, ubheke ophahleni.
- Sika izinqe zakho ndawonye, udwebe imilenze yakho ndawonye. Sebenzisa ukusekelwa okuthile ngaphansi kwesinqe sakho sokudla uma kunesidingo ukuze ugcine izinqe zakho zisezingeni.
- Njengoba udonsa umoya, sondela eduze kweminwe yakho, welule umgogodla wakho, donsa inkaba yakho phakathi, futhi uvule isifuba sakho.
- Njengoba ukhipha umoya, hambisa izandla zakho phambili futhi wehlise umzimba wakho ongaphezulu uye phansi. Ungaphumuza izandla zakho nebunzi kumata.
- Hlala ukuphefumula okungu-5. Ekukhipheni ngakunye ngakunye, zama ukukhulula ukungezwani okhalweni olungakwesokudla.
Ukuhlukahluka kwe-Eka Pada Kapotasana
I-Pigeon Pose (eyaziwa ngokuthi i-Kapotasana) inezinhlobonhlobo eziningi, nakuba ezivame kakhulu ziyi-Classic Pigeon Pose, i-Resting Pigeon Pose, ne-King Pigeon Pose. Ukwehluka ngakunye kunobubanzi obuhlukene kanye namazinga obunzima. Njengoba ukuma kudinga ukuguquguquka okuthile, kufanele wenze ukufudumeza okuncane ngaphambi kokukuprakthiza.
Ngemva kokufudumala, kuyatuseka ukuthi uqale nge-pigeon pose yakudala, kulandele i-pigeon pose yokuphumula, futhi ekugcineni i-pigeon pose yenkosi. Lokhu kulandelana kuzolungiselela kancane kancane umzimba wakho ukuhlukahluka okunzima ukuze ugweme ukulimala.
Ukuma kwejuba kwakudala nokuphumula
- Kumata e-yoga, qala ngenja ebheke phansi. Ukuze wenze lokhu, ngena kuwo wonke amane futhi ubeke izandla zakho phambi kwakho. Cindezela ezandleni nasezinyaweni zakho, qondisa imilenze yakho, futhi uphakamise izinqulu zakho ubheke ophahleni. Umzimba wakho uzoba sendaweni engu-V ehlanekezelwe.
- Manje phakamisa umlenze wakho wesokudla phansi bese uletha idolo lakho langakwesokudla ngemuva kwesihlakala sakho sokudla. Bese uzungezisa i-shin yakho yesokudla ukuze ihambisane nangaphambili komata wakho.
- Njengoba uletha umlenze wakho wesokudla kumata, gcina umlenze wakho wesobunxele uqondile uze ufinyelele phansi.
- Letha idolo lakho langakwesokudla ukuze libe kwesokudla kakhulu kunezinqulu zakho futhi uqinisekise ukuthi unyawo lwakho lwesokudla lunwebeka. Yehlisa kancane izinqe zakho ezingakwesokudla uye phansi, kodwa qiniseka ukuthi ugcina isisindo sakho sisabalaliswe ngokulinganayo phakathi kwezinqulu zombili. Uma lokhu kunzima kakhulu, beka ithawula eligoqiwe ngaphansi kwezinqe zakho ezingakwesokudla.
- Beka izandla zombili ngaphansi kwamahlombe akho bese ucindezela ngobumnene ezandleni zakho ukuze uqondise futhi welule umgogodla wakho. Bheka phambili futhi uzwe ukwelula.
- Okulandelayo, donsa umoya, futhi njengoba ukhipha umoya, yehlisa umzimba wakho emlenzeni wakho wesokudla bese welula izingalo zakho ziqonde phambi kwakho, izindololwane zigobe kancane. Beka isiphongo sakho phezu kwebhulokhi ye-yoga noma emahlombe akho awela ngaphambili. Uma lokhu kungakhululekile kuwe, finyelela phambili ngangokunokwenzeka ngenkathi unethezekile.
- Hambisa kancane amahlombe akho kude nezindlebe zakho endaweni ekhululekile.
- Bamba lesi sikhundla izikhathi ezi-5 kuye kwezingu-10 zokuphefumula kancane, ezijulile.
- Phinda ngakolunye uhlangothi.
I-King Pigeon Pose
Kwabaqalayo abaningi, lokhu kuhamba kuzoba nzima kakhulu futhi kungase kwandise ingozi yokulimala. Zama lokhu kuma kuphela njengoba uthola ukuguquguquka futhi ungakwazi ukwenza i-Pose Yakudala kanye ne-Resting Pigeon Pose kalula.
- Landela izinyathelo ezinhlanu zokuqala zokuma kwangaphambilini ukuze ungene kusimo sejuba sakudala.
- Ngomlenze wakho wesokudla ugobile futhi umlenze wakho wesobunxele uqondile, goba idolo lakho langakwesokunxele ukuze ulethe unyawo lwakho lwesokunxele emhlane wakho.
- Qinisekisa ukuthi ugcine i-plantar yakho yezinzwane iguquguquka.
- Bese uphakamisa ingalo yakho yesokunxele phezulu ubheke ophahleni, ugobise indololwane yakho kancane, bese ubamba unyawo lwakho lwesokunxele.
- Ungakwazi ukuphakamisa kancane isilevu sakho futhi ubheke phezulu, kodwa gwema ukugobisa intamo yakho emuva.
- Bamba lesi sikhundla izikhathi ezi-5 kuye kwezingu-10 zokuphefumula kancane, ezijulile.
- Phinda ngolunye uhlangothi.
Izinzuzo zalesi simo se-yoga
Lesi sikhundla sigxile ku vula amahips, esekela ukuhamba nokuguquguquka kulelo lungu. I-Pigeon Pose iphinde yelula ama-flexible e-hip kanye nomhlane ophansi, ovame ukuqina kusukela ukuhlala isikhathi eside. Ukwelula le misipha njalo kungakhulula ubuhlungu obuncane bomhlane noma okhalweni.
Uma senza i-Pigeon Pose nomzimba wethu ongaphezulu uqondile, sigcina umgogodla wethu uguquguquka futhi sinciphisa ukucindezeleka phambi kwe-torso yethu. Kuyisimo esihle esisebenza wonke umgogodla, kusukela okhalweni kuya esifubeni.
Lesi simo sokuma nakho kukholakala ukuthi siyasiza ukugaya ngokwelula kancane nokunyakazisa isisu esingezansi. Lokhu kungasiza nge-peristalsis - ukuhamba kokudla okugaywe ngokusebenzisa umgudu wamathumbu. Ngaphezu kwalokho, ezinye izifundo zithi kunciphisa ukucindezeleka, ukudabuka nokwesaba, ngokukhulula ama-hips. Umkhuba ovamile wokuma kungasiza ukunciphisa ukucindezeleka noma ukukhathazeka kwangaphakathi. Kodwa-ke, khumbula ukuthi ucwaningo lwesayensi alukho ukusekela lokhu.
Ingabe zikhona izingozi lapho wenza ukuma kwejuba?
Nakuba i-pigeon pose iphephile ezimweni eziningi, kuyiqiniso ukuthi ingandisa ingozi yokulimala uma wenza ukunwebeka ngamandla kakhulu (udlula amandla omzimba wakho). Uma une-hip engapheli, idolo, noma izinkinga ze-back back, kungcono ukugwema lesi simo se-yoga ngaphandle uma kunconywe uchwepheshe wezempilo. Abantu abakhulelwe noma abanokulimala okuncane kuya kokulinganisela kwe-musculoskeletal kufanele baqale bakhulume nodokotela wabo.
Ngaphezu kwalokho, kunokukhathazeka okukhulayo kokuthi isikhundla singase ukwelula imisipha ama-gluteal, okuyimisipha enamathela emathanjeni enyonga yangaphandle. Ngokuhamba kwesikhathi, lokhu kungenza buthaka imisipha futhi kuvezwe njengezinye izinkinga ezihlobene ne-hip.
Ngisho nabantu abaningi abakwazi ukuletha i-shin parallel ngaphambili kwe-yoga mat yabo futhi bazame ukuyisondeza kakhulu emzimbeni. Ngokuhamba kwesikhathi, lokhu kungabangela a ukulimala edolweni ngenxa yokucindezela okukhulu emadolweni. Ukuze ugweme lezi zingozi, kungcono ukubeka ithawula eligoqiwe ngaphansi kwesinqe nethanga ukuze kuthuthukiswe indawo yezinqulu namadolo. Ukwenza kanjalo kuzonciphisa ingcindezi kanye nengozi yokulimala.