Tambanudza Pfumo Rako, Rib Musumbu uye Oblique Abs
Yoga inobatsira iyo inogona kubatsira kuderedza marwadzo ekudzoka inosanganisira maonero emakona pose.
Kuwedzera parutivi-angle pose kune yoga yako maitiro zvinogona kukunda kuenzanisa kwako uye kukupa ruzivo rwakakura rwepfungwa. Zvinogonawo kukubatsira kuti udzokere shure makore ekusava nekugadzirisa maitiro. Kuti udzidze nzira yekuita nechepamativi-angle pose pose zvakarurama, tevera mirayiridzo.
Chikamu Angiro Pose Inotambanudza Flank uye Lengthens the Spine
Unowanzokotama sei musana (trunk) kune rumwe rutivi?
Kana iwe wakafanana nevanhu vazhinji, mhinduro ndeyokuti: kwete kazhinji. Asi kune masumbuko ikoko ayo anogona kubatsirwa zvikuru kubva pakatambanudza . Heano mazvishoma, uye ose ndeawo:
- Quadratus lumborum - iri pachiuno kune rumwe rutivi, iyi inokosha mushure mutsvina inoshanda apo iwe uchikwira chiuno chako, semufananisi wemafashoni angave, kana iwe paumire pamakumbo maviri.
- Intercostals - iri pakati pembambo imwe neimwe, inonzi intercostals inenge yakagadzirwa nemisungo inoputika-imwe. Vanoshanda panguva yekufema kuti vakubatsire kuwedzera nharo yebota uye kutora mhepo yakawanda. Vanobatsirawo kutsigira muviri wepamusoro usina kurwadziwa.
- Mukati nekunze zvinoremekedzwa - maviri emimba, kunyanya zvibvumirano zvemukati , zvinowanikwa zvakananga mumutumbi. Vanobatsira kutsigirwa uye vanoshanda paunenge uchibudisa.
Paunenge uchiita majeko emativi ose, inzwa yakatambanudzwa seimwe diagonal line, kubva pamakumbo ako kumashure kuburikidza nechitsi chako uye nzira yose yakabuda paruoko rwako neruoko.
Gadzira chitsitsinho chegumbo rako rakatambanudzwa kusvika pasi kuti uwedzere kutambanudza.
Funga Nezvepelvic Position yako
Yoga mirayiridzo, kunyanya nzira yeIngar, kazhinji inouya nemashoko akanaka ekukubatsira kuona zvikomborero zvekuisa. Muchikamu chepamativi, chimwe chinhu chinonyanya kukosha ndechokutungamirira kumusoro kwechiuno kusvika kune denga uye kumashure.
Izvi zvinokonzera mishonga kumashure kushanda zvakaoma uye ichagumawo nekudzika kwakadzika kwezvinhu zvose zvinenge zvataurwa pamusoro apa, kunyanya quadratus lumborum. Kuti ugone kutaridzika kwepamusoro-ne-kumashure kwemapapiro pamakumbo akajeka, ganda riri kune rumwe rutivi rinofanira kuendeswa mberi.
Scoliosis & Kyphosis
Chikamu kupfugama kwete chete kunotambanudza fani, asi kunogona kubatsira kushanda pamisumbu inobatwa nemamiriro ezvinhu, kunyanya chirliosis uye kyphosis. Munyaya ye scoliosis, kupedza makore emakore ehupenyu hwako kune rumwe rutivi kune rumwe rutivi rwomukati wemakumbo kunogona kusimbisa mapoka emisasa ari pedyo, uyewo kuvaderedza. Kutakura uye masimba asina simba zvinogonawo kubva kubva kyphosis. Zvose izvi zvinogonawo kutungamirira kusina kusiyanisa kwemasumbu.
Saka kana iwe ukawana mukana wekutambanudza mazamu aya, semakona emakona pose anopa, iwe uri kutora danho rekushanda kune kutarisira marwadzo anokonzerwa nemamiriro aya. Uye, chimwe chekuenzanirana kwepfungwa iyi ndeyekuisa pepa rako repamusoro pamusoro pepamusoro. Izvi zvinogona kuchinja makore ekugadzirisa matambudziko. Icho chinogona kuunza chinetso pakutanga, saka enda zviri nyore, asi ramba uchiedza.
Chikamu Chengirose Pfekedza Kurongeka uye Nheyo- Mazano kune Vatangi
Dzidzirai nemashure enyu kumadziro kukubatsira kuti uchengetedze hunoenderana.
Mushure mekunge munonzwa makachengeteka iwe unokwanisa kutama, uye kushanda pasina rubatsiro uye kutungamirirwa pamadziro. Iko inoshandisa nzvimbo yakakura yekutsigirwa, zvinoreva kuti tsoka dzako dziri kure nemumwe. Nheyo yakakura ichakubatsira iwe kuchengetedza uwandu hwako paunenge uchitarisana nedzimwe dambudziko rinosangana naro.
Sources:
Coulter, HD, Anatomy yeHatha Yoga: Bhuku reVadzidzi, Vadzidzisi uye Vanyori. 2001 Mutumbi uye Breath. Honesdale, PA.
Cole, R., PhD. Yoga Teachers 'Course (Manual). 1997. San Diego, CA.
Mehta, M. uye Arjunwadkar, K. Yoga Vanotsanangurwa. 2005 Kyle Books. Lanham, MO.