Iwe zvichida watoziva kuti yoga iri kuwedzera kushandiswa kubatsira nemutsipa nemutsipa. Uye iwe unogona kunge uchiziva kuti kunyange zvakadaro, kuita yoga kunogona kutungamirira kukuvara.
Chidzidzo che2015 chakabudiswa mu International Journal Yoga chinotaura kuti: ngozi yekukuvadza paunenge uchiita yoga inopesana maererano nekupi uye iwe waunoshandisa yoga. Neimwe mhando ye yoga - seyiyi Iyengar - vadzidzisi vakadzidziswa kushanda nevadzidzi vakakuvara kana vane zvinetso zveutano.
Chinokosha pakushandisa yoga zvakachengeteka, vanyori vekudzidza vanoti, ndeyekuti mudzidzisi aone (uye ataurirane) apo mudzidzi akagadzirira munhu mumwe nomumwe pamberi (pose) - uye kuti vadzidzi vasashanda kunze kwekugadzirira kwavo. Zvinonyanya kukosha, vanyori vanoti, kushanda mune "nzvimbo" yakakwirira, iyo isiri nzvimbo yakakwirira.
Imwe yoga inowedzera kunyanya iyo inogona kutarisa dambudziko kumusana wako ndeyepelin twist. Kunyengedza musana wechipfuva kunogona kubvisa zvikuru asi kunobatanidzawo nehutano hwehadhi yake, sacroiliac kusagadzikana uye zvimwe kukuvadzwa. Kana uri we-de-conditioned uye / kana uine zvinetso zvekare, unogona kunge unenge uchibhururuka uchikanganisika, kana kuti uzvigadzirire kune shanduro iri nyore. Kazhinji yenguva, iyi ichava iyo supine spinal twist.
Izvo zvakare pfungwa yakanaka yekukubvunza vadzidzisi vehutano kana kuita shanduko yekunyengedza kwakakodzera kwauri. Mimwe mamiriro ezvinhu angave akaoma kana kushandiswa kwemagetsi mumutungamiri wekutarisa (zvakadai sokufambisa kunokonzera kunopa) kunokanganisa musana.
Supine Spinal Twist
Iyo supine spinal twist ishanduko yepamusoro apo uri pamusana wako (supine inoreva kunzvimbo yako yekudzokera shure.) Kushandura (aka, chiitiko chinokanganisa) chinoitika zvikurukuru pachiuno chako, asi chinogonawo kunzwika munzvimbo dziri pamusoro uye pasi.
Kutanga nemabvi ako akadzikamisa, tsoka dzako dzikanyarara pasi, uye mapepa ako akagarawo pasi pasi, mabvi anokwidziridzwa, akatama uye ndokuyambuka pamusoro peti kune rumwe rutivi.
Iwe unogona kutora mabvi ako yose kusvikira pasi, asi kana izvozvo zvichiratidza kuti zvakaoma zvikuru pamusana wako, kuenda kune imwe nzira nenzira yakanaka, zvakare. Iwe unogona kuisa zvipfeko uye mapiritsi ayo mabvi ako anotsigirwa kutsigira.
Supine Spinal Twist Pose Mazano
- Kuti uchengetedze musana wako wakachengeteka, swedera pedyo nekuisa zvakanaka.
- Usazvikumbirira iwe muchinzvimbo. Slip in the pose sezvo muviri wako uchikubvumira.
- Sezvaunounza mabvi ako kune rumwe rutivi, gara uchiziva kuti mushure mako unonzwa sei. Enda zviri nyore kana kumira kana pane kurwadziwa. Kana iwe uchinzwa marwadzo anorwadza, simira pakarepo.
Chinhu chaunofunga nezvaunenge uchiri mu pose ndechekuti ukama huri pakati pemapfudzi ako nehudyu hunobatanidzwa kuburikidza nemutsara wako. Kuti unyatsogadzirisa pose, funga zvinotevera:
- Kuchengeta mapepa ako achizaruka uye akazara, edza kuvasunungura zvakanyanya sezvaunokwanisa, uye rega kuguma kwechigumbuso ichocho pasi pasi.
- Sezvaunenge uchibudisa, rega kubvumira mukati mechipfuva chemuviri wako kuti usvike; bvumira nzvimbo iyo kuti ive isina chinhu. Izvi zvichabatanidza zvakawanda zvebdominals yako, izvo zvinokonzerwa nekufamba kwepelin twist.
> Sources:
> Crow, El, Jeannot, El, Trewhela, A. Kubudirira kweIngar yoga pakurapa maronda (mushure nemutsipa): Kuongorora kwakarongeka. Int J Yoga. Jan-Jun 2015.
> NIOSH Publication 97-141, National Institution of Occupational Safety uye Health. Chirwere Chetachiona Chetachiona. July 1997. Centre for Disease Control. 3 Dec 2006.