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Ngaba uziva udiniwe okanye udiniwe emva kohambo oluncinci? Okanye, iyure okanye ezimbini emsebenzini wakho kwaye ngequbuliso uqala ukuziva udiniwe. Kungenxa yokuba unamandla amabi. Ukuba ungomnye wabo bangena kolu luhlu ke nasi isisombululo sakho esisebenzayo.
Ngokuqinisekileyo uske weva nge-yoga asanas ukunyanga iimeko ezithile zempilo ezinje ngengxaki yokuphefumla okanye migraine. Kodwa kukwakho i-yoga asanas enceda ekwakheni amandla akho kunye nokuthintela umntu ukuba angadinwa naye.
Funda kwakhona: IYoga yokuNciphisa uxinzelelo
Ke namhlanje kweli nqaku siza kuba sixoxa ngendlela yokuphelisa ukudinwa kunye nokubetha ukudinwa nge-yoga asanas.
Yintoni kanye ekhokelela ekubeni umntu adinwe? Xa umzimba ungenayo ioksijini eyaneleyo, amalungu kunye namalungu omzimba awakwazi ukusebenza ngesiqhelo. Oku kukhokelela ekudinweni nasekudinweni.
Ukusukela kumaxesha amandulo i-yoga isenziwa ukunyanga iimeko ezinje. Ke, nolu uluhlu lwezi yogaasas zimbalwa ezinceda ukulwa nokudinwa kunye nokudinwa ngokufanelekileyo. Yijonge.
1. I-Setubandhasana (I-Bridge Pose)
Inkqubo yenyathelo ngenyathelo yokwenza iSetubandhasana:
a. Lala ngomqolo ngokupheleleyo emva koko usonge amadolo.
b. Beka iingalo zakho ngapha nangapha iintende zijonge phantsi.
c. Cothisa umva wakho kancinci kancinci emva kokuba isilevu sakho sichukumise isifuba sakho.
d. Qinisekisa ukuba omabini amathanga ayangqinelana.
e. Linganisa umzimba uze ubambelele kuloo ndawo imizuzwana embalwa.
2.Ustrasana (Ubume beNkamela)
Inkqubo yenyathelo ngenyathelo yokwenza iUstrasana:
a. Guqa phantsi emgangathweni. Gcina izandla zakho ngasemva kwesinqe sakho kunye neentende zakho zixhasa isinqe.
b. Cothisa umsila wakho usiya kwi-pubis yakho kwaye uqiniseke ukuba uziva utsalwa kulwandle.
c. Cothama kancinci uthe nkqo phezulu kwaye neengalo zilungile kwaye ubambe unyawo ngezandla.
d. Qinisekisa ukuba awuyicinezeli intamo.
e. Bamba isikhundla malunga nemizuzwana engama-30-40 emva koko uphume kancinci.
3.I-Supta Virasana (Indawo yokuHlala kwiHero)
Inkqubo yenyathelo ngenyathelo yokwenza iSupta Virasana:
a. Guqa phantsi emethini izandla zakho zibekwe ngapha nangapha kwethanga.
b. Lala phantsi ngomva ongasemva uye ezantsi kwaye uphefumle nzulu.
c. Shiya ubunzima bakho ezandleni. Emva koko ubususe ngobunzima ubunzima bomzimba kwiingqiniba nakwiingalo zangaphambili.
d. Cothisa ubeke izandla zakho ngasemva ngeempundu zakho kunye nomqolo osezantsi unyathele ezantsi ngakwethambo lomsila.
e. Bamba isikhundla kwimizuzwana embalwa emva koko uphume.
4.Shalabhasana (Inkumbi yeNkumbi)
Inkqubo yenyathelo ngenyathelo yokwenza iShalabhasana:
a. Lala ngesisu phantsi, iinzwane zisicaba phantsi kwaye isilevu sibekwe ngokuqinileyo emhlabeni.
b. Gcina amadolo akho kunye neengqiniba ziqonde.
c. Thatha umphefumlo onzulu kwaye uphakamise kancinci isifuba sakho, iingalo, imilenze namathanga emgangathweni.
d. Ngokuthe ngcembe, wolule izandla nemilenze kangangoko unako.
e. Bambelela kwindawo imizuzwana embalwa. Exhale uze ubuyele kwindawo eqhelekileyo.
f. Yenza oku amaxesha ama-3-4.
