Sihlala emsebenzini, sihlala endleleni eya emsebenzini nasekhaya ekuthuthweni, sihlala lapho sidla, ubukele amabhayisikobho futhi uphumule. Isihlalo sokuhlala siye sajwayele umuntu kusukela ngesikhathi lapho umhlaba wagcwala khona amadivaysi amaningi akhululekile.
Ekugcineni, lula kuholela eqinisweni lokuthi wonke umuntu, ngaphandle kwalokho, ngezikhathi ezithile uyakhalaza ngobuhlungu ngemuva. Ngaphambi kokuthi "ubeke" ukwelashwa nokuvimbela ngemuva ngemuva kohlobo lwe- yoga , ake sibone ukuthi kwenzekani kithi uma sihlala.
Ingemuva isabela kanjani ekusebenzeni okungokwenyama?
Izinkinga ngomgogodla - into ejwayelekile kunazo zonke eyenzeka ngenxa yokuhlala isikhathi eside. Kukhona ubuhlungu entanyeni, emuva ephansi, emahlombe, esifundeni se-thoracic, kuqala ukuhlukumeza ikhanda, futhi kukhona nokukhubazeka kokuhlelwa.
Okubaluleke kakhulu "okuthakazelisayo" (uma leli gama lifanelekile lapha), lokhu kuphefumula ukuyeka okungazelelwe kokuphefumula ephusheni. Phakathi nosuku lomsebenzi ohlala phansi, uketshezi oluqhamuka ezinyaweni zakho, okusho ukuthi, lapho uthatha isikhundla esinqunyiwe, ugeleza entanyeni, futhi kuholela ekubambezelekeni ekuphefumuleni.
Yiqiniso, ngenxa yokuntuleka kokunyakaza, ikhanda, isisu, nenhliziyo zihlupheka.
Ukuzivocavoca
Kuzo zonke izinkinga ezingenhla akukukhathaleli, sincoma ukwenza i- set of exercises elandelayo ye- yoga. Lezi zivivinyo ezilula ongazinikela nsuku zonke isigamu sehora ngaphandle kokugcoba. Lokhu kufaka phakathi, kanye no-yoga ngemuva kwabalimi be-Wabasaqalayo, ngoba ekuzivocavoca awudingi noma yiluphi uhlaka lochwepheshe, noma ikhono lokuma ekhanda lakho (nakuba bobabili, ngemuva kungasiza kakhulu).
Lezi zivivinyo ze-yoga zizosiza ngobuhlungu emuva, ikakhulukazi esifundeni se-lumbar. Ukuhamba kusukela emuva wonke kunomthwalo omkhulu kakhulu nsuku zonke. Kusukela lapho sihlezi, isisindo somzimba siyacindezela esihlalweni.
- Siwela emuva, ukuze umqhele wekhanda ubheke kude, umlenze uthinte kancane esifubeni, amahlombe aqondiswe, umhlane ophansi uphonswe phansi, izinyawo zifana namahlombe, sibeka izintende ezindlebeni zomzimba. Manje ungakwazi ukulala kancane kule ndawo futhi ngokwengqondo usakaze isisindo ngokulinganayo phezu komzimba. Kuzo phansi ucindezelwe: ngemuva kwekhanda, amahlombe, amahlombe ehlombe, emuva, okhalweni, i-sacrum, i-coccyx, izinyawo. Uma unezinkinga ngomgogodla, kufanele uchithe okungenani amaminithi angu-5 nsuku zonke kule ndawo.
- Lapho ukuphulukiswa kwempumu, sithinta isisu, ekuphelelweni ngomlomo, inkaba iyahlela emthonjeni. Cabanga indlela umoya ojikeleza ngayo umzimba wakho - phansi nangaphezulu.
- Sidonsa imilenze yethu kithi ngamunye, sibamba izandla ngaphansi kwamadolo. Izingalo emkhatsini wemilenze yakha i-lock. Sinciphisa amahlombe ethu phansi, sidonsa amadolo ethu ngisho nakakhulu. Ngakho-ke, sivula i-vertebrae ephansi ngemuva. Kule yoga mbele ngemuva, hlala ngokukhethekile ekuphefumuleni. Faka futhi uphinde ubhale ngokulandelana kwezintathu. Khiya isikhundla futhi welule isikhala soguquko kuze kube sezingeni eliphezulu.
- Ngaphandle kokushiya isikhundla sangaphambilini, hlala kancane ngakwesokudla nangakwesobunxele. Sisebenza ngezandla nangaphansi ngemuva, ama-shoulder blade kanye nesifuba namanje. Siphefumula ngokukhululekile, sinomuzwa wokuthi ubuhlungu nokucindezeleka kushiya kanjani emuva.
- Sibeka izinyawo zethu ndawonye, siguqa ngamadolo ethu esifubeni, sisilinganisela emilenzeni ngesisindo sezandla nezandla.
- Silula imilenze yethu ngezandla zethu, njengokungathi sisebenza ngokugwedla. Siphefumula ngokukhululekile, sivula futhi sixhuma imilenze yethu. Khona-ke senza izinyathelo eziyindilinga ngendlela ehlukile.
- Ngokungahambi kahle, ngezandla zethu, sithutha imilenze yethu njengezinyawo, sisusa unyawo olulodwa kude nathi futhi siludonsela kithi.
- Sixhuma imilenze futhi siyijikeleza emjikelezweni.
- Sinciphisa futhi silula imilenze yethu. Sidonsela imilenze eyodwa kithi, siyilungisa ngezandla zethu. Sigcina lesi sikhundla futhi sigxila ekuphefumuleni okujulile ngesisu. Sinciphisa unyawo emlenzeni ohlangene, sidonsa phansi, futhi welula ikhanda nengalo yesibili ngakwesinye isici. Siphindela ngaphesheya.
- Sivula isisu. Izinyawo ebubanzi bezinhlanzi, sixhuma izandla ngemuva, sakha unxantathu ngeminwe. Cindezela ama-elbows phansi. Siphefumula isisu.
- Sifaka izintende ngaphansi kwamahlombe, sihlanganisa imilenze ndawonye, sinciphisa izintambo ezithendeni, siphakamise izandla eminweni yeminwe, wehlisa ikhanda futhi ulungise isikhundla, phumula nje.