I-Yoga ihamba ngezimbambo ezishelelayo

Ukulimala ezimbanjeni kungaba buhlungu kakhulu. I-subluxation kule sayithi, ebizwa nangokuthi i-slipping rib syndrome, kwenzeka lapho ubambo lususwa kancane. I-Yoga ingasiza ngezimbambo ezi-subluxated ngezindlela ezimbili: ngokunciphisa ukucindezeleka okubangelwa ukulimala kanye nokwelula nokuqinisa imisipha esekela lawa mathambo.

Ngenhlanhla, singasebenza ukulungisa ukuma ngokuzivocavoca okulula okuqinisa izimbambo. Ukwelula leyo misipha emincane evame ukukhohlakala phakathi kwezimbambo, ebizwa ngokuthi imisipha ye-intercostal, kungadambisa ukungezwani komzimba futhi kubuyisele izimbambo ekumisweni okufanele kwe-postural.

I-Yoga ye-subluxation yezimbambo

Izimbambo zakho zinemisipha phakathi kwazo, okuthiwa ama-intercostal. I-Yoga ibeka le misipha kokubili ngaphambili nangemuva kwe-ribcage, kanye nemisipha yesisu, ingemuva, nasemahlombe nayo exhuma ezimbanjeni.

ukuma kwemfezi

I-Cobra Pose yelula isifuba, amaphaphu, amahlombe kanye nesisu. Izisu zisondeza izimbambo ku-pelvis. Ukwelula i-abs yakho kungasiza ekudambiseni ukungezwani futhi kubuyisele izimbambo zakho endaweni engathathi hlangothi.

1. Lala ubheke phansi.
2. Yelula imilenze yakho emuva bese ubeka izandla zakho phansi phansi kwamahlombe akho izindololwane zakho ziseduze nomzimba wakho.
3. Cindezela izinyawo zakho kanye namathanga ngokuqinile emhlabathini.
4. Njengoba udonsa umoya, qondisa izingalo zakho ukuze uphakamise kahle futhi welule isifuba sakho usisuse phansi.
5. Hlanganisa amahlombe akho ndawonye bese uphushela izimbambo zakho eziseceleni ngobumnene.
6. Bamba ukuma imizuzwana engu-15 ukuya kwangu-30 ngenkathi uphefumula kancane.
7. Buyela endaweni yokuqala ngesikhathi sokukhipha umoya.

I-Puppy Pose Enwetshiwe

I-Puppy Pose Enwetshiwe yelula imisipha yangemuva nehlombe exhunywe kubambo olulodwa noma ngaphezulu. Le misipha ingaba buhlungu ngenxa ye-subluxation yezimbambo.

1. Qala kuzo zonke ezine.
2. Hamba kancane ezandleni zakho njengoba welula isifuba sakho phansi, ubeke izinqulu zakho phezu kwamadolo akho futhi izingalo zakho zihlukene ngamahlombe ububanzi.
3. Njengoba ukhipha umoya, cindezela izandla zakho phansi, ufinyelele izingalo zakho phambili njengoba udonsa izinqulu zakho ezithendeni zakho.
4. Qinisekisa ukuthi izindololwane zakho azithinti phansi.
5. Beka isiphongo sakho phansi futhi ukhulule intamo yakho, uzwe ukwelula komgogodla wakho.
6. Bamba lesi simo imizuzwana engu-30 ukuya kuminithi.
7. Njengoba ukhipha umoya, faka izandla zakho phakathi bese ubuyela emadolweni akho.

ikati/inkomo

Ukuma kwekati nenkomo kungenziwa ngakunye noma kuhlanganiswe ekuzilolongeni okukodwa ngokushintshana phakathi kokuma okubili. I-Cat Pose yelula ingemuva le-ribcage yakho, kuyilapho i-Cow Pose iqondise ngaphambili kwesifuba sakho.

1. Qala kuzo zonke ezine izandla zakho zihambisane namahlombe akho namadolo akho ahambisane nezinqulu zakho.
2. Phefulela ngaphakathi, bese njengoba ukhipha umoya, ugobe umhlane wakho ophahleni bese ushutheka kahle isilevu sakho ngasesifubeni sakho. Lesi yisimo sekati.
3. Njengoba uhogela umoya, ngena ku-Cow Pose ngokwehlisa isisu sakho usibhekise phansi bese ubheka phezulu ophahleni.
4. Shintsha lezi zimo ukuze uthole ukuphefumula kancane okuhlanu.

ukuma kwengane

Sizoqala ukwelula okuthambile ngokuphefumulela ezimbanjeni ngokugcwele sisebenzisa lokhu kunwebeka kwezinhlangothi okuthambile. Ekuhogeleni ngakunye, sizogxila ekuphefumuleleni emuva nasezinhlangothini zezimbambo, sinwebe ekuhogeleni ngakunye futhi sikhulule ukungezwani ekukhipheni umoya. Uma sinamadolo azwelayo, sizobeka ingubo yokulala ngaphansi kwawo ukuze sigweme.

1. Qala ezandleni nasemadolweni endaweni yetafula. Thinta izinzwane zakho bese ushayela izinqulu zakho emuva naphansi ezithendeni zakho. Vula amadolo akho bese welula izingalo zakho phambi kwakho.
2. Hambisa izandla zakho kwesokudla, kude ngokwanele ukuze uzwe ukwelula ohlangothini lwesobunxele lomzimba wakho. Hlala lapho ukuphefumula oku-5 okujulile.
3. Dlula izandla zakho phakathi nendawo bese uye ohlangothini lwesobunxele. Bamba okunye ukuphefumula okungu-5.

Ehlezi Side Bend

Ukwelula kwe-lateral kwandisa imisipha phakathi kwezimbambo kanye ne-pelvis, ukuthuthukisa ukuhamba. Ungakwenza lokhu kunwebeka umile noma kunoma yisiphi isihlalo. Ingahlolwa ngisho nasedeskini lasehhovisi.

• Ngena endaweni ekhululekile yokuhlala.
• Adonse umoya ukuze ufinyelele engalweni yangakwesokunxele ngaphezu kwehlombe.
• Exhale ukuze uncike kwesokudla, ubeke isandla sakho sokudla phansi.
• Hlala ukuphefumula okungu-5 bese uphinda ngakolunye uhlangothi.

xhuma inaliti

Lokhu kunwebeka kuvula isifuba namahlombe, kukhulule ukungezwani emhlane ongenhla, futhi kukhulise ukuhamba komgogodla.

1. Sizofika kuzo zonke ezine ngamadolo abe banzi kunama-hips nezandla ndawonye.
2. Sizohogela ukuze sifinyelele engalweni yesokudla ophahleni ukuze sijike. Khona-ke, sizokhipha umoya ukuze "sidlulise" ingalo yesokudla phansi phakathi kwengalo yesokunxele namadolo, sehle siye ehlombe lesokudla.
3. Sizohogela ukuze sifinyelele ophahleni futhi futhi siphinde ukunyakaza.
4. Sizokwenza ukuphindaphinda kathathu, bese sizoshintsha izinhlangothi.

Udoli wendwangu

Lokhu kunwebeka kuvula imisipha yomhlane futhi kukhulule ukushuba kwentamo. Uma sifuna ukwelula okuhle kuma-hamstrings, sizoqondisa kancane kancane imilenze ngenkathi ilenga ku-ragdoll pose.

1. Sizoma izinyawo zethu zihlukene ngobubanzi be-hip.
2. Sizoguqa amadolo futhi sincike phambili ekuphakameni kwezinqulu, sibeke isifuba emathangeni.
3. Sizobamba izindololwane eziphambene ngezandla bese sidonsa umoya sijule. Sizokhipha umoya, futhi sizokhulula noma yikuphi ukungezwani entanyeni nasemhlane.
4. Kunconywa ukwenza lokhu ukuphefumula oku-5 okujulile.

nweba ngokuqapha

Nakuba i-yoga ingaba wusizo ekunciphiseni izimbambo, ukwelula ngokweqile kungenza ukulimala kube kubi kakhulu. Yenza ukuma kwe-yoga ngendlela elula noma edonsayo kancane, kodwa engaba buhlungu, izimbambo zakho nemisipha ezungezile.

Bonana nodokotela ukuze uthole ukuxilongwa okunembile uma unezinhlungu esifubeni. Kwezinye izimo, kungase kube uphawu lwesimo esisongela ukuphila, njengesifo senhliziyo.