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Umzimba onzima osezantsi unokukwenza ubonakale umfutshane kwaye utyebile. Xa sisebenza, sigxila ikakhulu kumzimba ongaphezulu ingakumbi esifubeni nakwisisu. Nangona kunjalo, amathanga akho kunye ne-butt nayo kufuneka yenziwe kakuhle. Oku kubaluleke ngakumbi kwabasetyhini njengoko kufuneka baqinisekise ukuba amathanga abo kunye nezinqe zabo azikho nzima kakhulu.
Amathanga kunye nesinqe zithambekele ekufumaneni amafutha. Ke ngoko, kubaluleke kakhulu ukusebenza kwezi ndawo ngokunjalo. Ukufumana amathanga kunye neethanga ezimile kakuhle, abafazi benza nantoni na enokwenzeka. Ukusuka ekusebenziseni iigels ekutyeni, abasetyhini bakhetha iindlela ezahlukeneyo zokuzisa amagophe kunye nokunciphisa ukuqokelelwa kwamafutha kwezi ndawo.
Nangona kunjalo, xa usebenza, kuya kufuneka ujonge kwimithambo ethile etshisa iidiphozithi ezinamafutha kwezi ndawo kwaye uzimise. Ukuzilolonga kuya kukunceda uthambise icandelo elisezantsi lomzimba wakho. Ke, kuya kufuneka ubethe ejimini okanye uzame i-yoga yendalo. Zininzi iindlela zokuzilolonga zeyoga okanye ii-asanas ezinokukunceda ukuzisa amathanga kunye nehips ezimile kakuhle. Nokuba abantu abadumileyo bazama i-yoga ukugcina ii-curve zabo kunye nokuthintela ukutyeba.
Ukuba awufumani xesha lininzi lokundwendwela umthambo okanye ufuna ukugcina imali engafunekiyo yokubhalisa ejimini, nazi ii-yoga asanas ezinokuthi zenziwe ekhaya. Ezi yoga asanas ziya kuthonsa kwaye zibumbe amathanga kunye nesinqe. Thatha ujongo.
Umthambo weYoga Wethanga kunye nehips:
Utkatasana
Le yoga asana inokubeka uxinzelelo kwimisipha yakho yethanga, kodwa emva kokuziqhelanisa rhoqo, iintlungu ziya kuncipha, kwaye uya kufumana ubhetyebhetye. Kuya kufuneka uguqe amadolo kancinci kwaye ungene kwi-squat ngelixa uphuma.
Utthita Hasta Padangusthasana
Le yoga asana igxile emathangeni nasezinqeni. Ukuziqhelanisa nale ndawo yeyoga yonke imihla kuya kuyithoba ithanga lakho kunye neempundu ngokulula.
Izikwere ezinzulu
Yenye yeyona mithambo ilungileyo yokuthambisa kunye neethanga. I squats ezinzulu zikuvumela ukuba ugobe kwaye uphucule ubhetyebhetye bomzimba ongezantsi. Kuyanceda ukulahla amanqatha esisu.
UAnanda Balasana
Cambalala phantsi kumatshini weyoga. Phakamisa yomibini imilenze kunye phezulu kwaye uyibambe ngeentende zakho. Abafazi abakhulelweyo akufuneki benze le yoga asana.
IVirabhadrasana 1
Ikwabizwa ngokuba ligorha loku-1, lo msebenzi weyoga usebenza ethangeni nakwizihlunu zesisu.
IVirabhadrasana 2
Kuyafana neVirabhadrasana 1 pose. Apha, endaweni yokudibanisa izandla kwi-namaste, kufuneka uzisasaze ngokubanzi.
USetu Bandhasana
Cambalala phantsi. kumatshini weyoga. Gobisa imilenze yakho ubeke izandla zakho ecaleni lakho iintende zijonge phantsi. phakamisa isinqe sakho emhlabeni ngenkxaso kwiinyawo nasezandleni. Bamba uze ulale. Phinda amaxesha angama-10 ukuya ku-15 ukunciphisa ithanga kunye namafutha esinqe.
Tri Pada Adho Mukha Svanasana
Hlala kwindawo yokubamba inja ezantsi emva koko uphakamise umlenze wakho wasekunene phezulu emoyeni uzixhase ngezandla zozibini nomlenze wakho wasekhohlo. Bamba i-5 yokuphefumla emva koko uphumle. Phinda ngomlenze wasekhohlo. Ibhalansi yomzimba ibaluleke kakhulu, ke abaqalayo banokufuna uncedo.
UBaddha Konasana
Yaziwa njenge Bound Angle Pose, le yoga asana isebenza kwimisipha yethanga lakho kwaye inyusa ubhetyebhetye.
Shalabhasana
Lala ujonge phantsi kumatshini weyoga. Beka iintende zakho emhlabeni kwaye uzigcine ngokuthe tye. Cothisa imilenze yakho kancinci kwaye uyibambe ngokuphefumla ama-5. Hlaziya kwaye uphinde amaxesha angama-10 ukunciphisa ithanga kunye namafutha esinqe.
IViparita Virabhadrasana
Ngenye ye-yoga emileyo ebonelela ngezibonelelo ezininzi zempilo. Yima eVirabhadrasana 2 isikhundla, arch torso yakho ngasemva kwaye ubeke isandla sasekhohlo ngasemva komlenze wakho wasekhohlo. Phakamisa isandla sokunene emoyeni ngqo kwaye ubambe. Hlaziya kwaye uphinde ngesandla sasekhohlo.
