Yoga ea Bokhachane e Otlolla ka Morao, letheka le maoto

Litaba

• Kakaretso
• Bokhachane bo otlolla sciatica le bohloko ba morao
• Cat-Khomo
• O lutse piriformis otlolla (e fetotsoe Half Pigeon)
• Khetho ea Ngoana
• Letheka la bokhachane lea otloloha
• Borokho
• E isa boemong bo latelang
• Bound Angle Pose
• Lunge
• Bokhachane bo otlolla maoto
• Tsoela Pele
• Tsela

Kakaretso

Bakeng sa bakhachane, ho ikotlolla ho ka fana ka melemo e mengata. E ka u thusa ho lula u phetse hantle, u phutholohile le ho u lokisetsa mosebetsi. Habohlokoa le ho feta, e ka thusa ho kokobetsa mahlaba le bohloko boo u ka bang le bona.

Empa ho na le lintho tseo u lokelang ho li boloka kelellong pele u qala. Relaxin ke hormone e teng 'meleng. Nakong ea bokhachane, litekanyetso tsa relaxin lia eketseha. E thusa 'mele ho phomola molomo oa molomo le mesifa nakong ea pelehi.

Relaxin e boetse e tlotsa le ho lokolla manonyeletso le mesifa ea noka, e ka u lumellang hore u fetelle linthong tse kang yoga. Ka lebaka lena, ho ikotlolla ka cheseho ho ka ba kotsi, hobane ho ka baka kotsi.

Ho qoba mathata afe kapa afe a ka bang teng, leka hore o se ke oa teba ho feta kamoo o neng o ka khona pele o ima. Haeba u sa qala, "ka bonolo le butle" e lokela ho ba mantra ea hau.

Etsa bonnete ba hore o fumana tumello ea ngaka ea hau pele u ikoetlisetsa yoga ea bakhachane. Mathata a mang a bokhachane a ka etsa hore boikoetliso bo be kotsi.

Leka lintlha tsena bakeng sa kemiso e khathollang e thusang ho sebetsana le bohloko le bohloko boo u ka bo utloang nakong ea bokhachane.

Bokhachane bo otlolla sciatica le bohloko ba morao

Cat-Khomo

Ho otlolla hona ho tla thusa ho matlafatsa mokokotlo oa hau o ka tlase, ho fokotsa bohloko ba letheka le bohloko ba morao, le ho thusa ka bohloko ba li-ligament.

E ka eketsa ts'ebetso ea mokokotlo. Ho eketsa ho potoloha ha mokelikeli oa mokokotlo oa hau ho thusa ho o tlotsa letsatsi lohle. Sena se ka thusa ho thibela bohloko bo bocha le ho nolofatsa se teng.

Lisebelisoa li hlokahala: moseme oa yoga

Mesifa sebetsa: mokokotlo, letsoho, mpa le mokokotlo

1. Qala ka maoto a mane. Boloka litlhōrō tsa maoto a hao li bataletse holim'a moseme, mahetla ka kotloloho holima manonyeletso a letsoho la hao, le letheka ka kotloloho holim'a mangole a hau.
2. Ha o ntse o hula moea, lahlela mpa ea hao, o emise mokokotlo oa hau oa morao, empa o boloke mahetla a hao a phethoa morao le tlase ha o ntse o shebile pele le hanyane hanyane. Kgomo ke ena.
3. Ha u ntse u tsoa, ​​penya matsohong a hau 'me u pota-potile mokokotlo oa hau o ka holimo, ha u ntse u shebile ka mpeng. Ena ke Kat.
4. Tsoela pele ho tsamaea ka arch ea hau ho li-inhale tsa hau le ho potoloha li-exles tsa hau.
5. Pheta bonyane makhetlo a 5.

O lutse piriformis otlolla (e fetotsoe Half Pigeon)

Ho otlolla hona ho thusa ba nang le bohloko ba morao kapa ba mahlaba.

Mosifa oa piriformis ke mesifa e nyane e tebileng botebong ba pelo e ka hlaselang nakong ea bokhachane. Hangata hona ho ka baka bohloko ba mokokotlo le leoto ka lebaka la kamano e haufi le methapo ea methapo. Ho otlolla mesifa ena ka bonolo ho ka thusa ho fokotsa ho thatafala le bohloko.

Lisebelisoa li hlokahala: setulo

Mesifa sebetsa: mokokotlo, piriformis, glutes

1. Lula setulong maoto a hao a le fatše.
2. Tšela leoto le leng ka holim'a lengole le leng ka sebopeho sa palo "4."
3. Ha o ntse o tsoa, ​​butle butle o shebile pele o ntse o bataletse ho fihlela o ikutloa o otlolohile mokokotlong le marameng. Nahana ka ho lelefatsa mokokotlo oa mokokotlo oa hau ho fapana le ho kobeha mahetla a hao mahetleng a hao.
4. Tšoara boemo metsotsoana e 30.
5. Pheta ka lehlakoreng le leng.

Khetho ea Ngoana

Boemo bona ba ho phomola bo monate bakeng sa ho otlolla letheka le bohloko, noka le lirope. U tla boela u otlolle mokokotlo, haholo-holo mokokotlo o ka tlase.

Mesifa sebetsa: gluteus maximus, li-rotator, li-hamstrings le li-extensors tsa mokokotlo

1. Qala ka maoto a mane holim'a moseme, ka mangole ka kotloloho tlasa letheka.
2. Boloka menoana ea hao e meholo e ama. Sena se tla fa kamore ea hau ea mpa hore e thelle lipakeng tsa mangole a hau 'me u qobe ho beha letheka lethekeng. U ka holisa menoana ea hau ea maoto haeba ho e ama ho u beha khatellong efe kapa efe mangoleng kapa ho sa u fe sebaka se lekaneng bakeng sa mpa.
3. Hulela 'me u utloe mokokotlo oa hau o hola halelele.
4. Ha o ntse o ntsha moya, isa letheka la hao ho direthe mme o inamisetse dihlooho tsa hao mosemeng o ntse o lekantse seledu sa hao sefubeng.
5. Phomola mona, phatla ea hau e le fatše. U ka mena kobo kapa ua sebelisa setene sa yoga 'me u lumelle hlooho ea hau hore e phomole ho eona haeba mobu o le hole. Boloka matsoho a hau a otlolohile.
6. Tšoara sena bonyane bonyane 5, esita le phefumoloho.

Letheka la bokhachane lea otloloha

Borokho

Borokho bo fana ka bonolo bo bonolo bakeng sa letheka la hao. E ka thusa hape ho matlafatsa mokokotlo oa hau o ka tlase, mpeng le glutes. E tla thusa ho imolla letheka le bohloko ba mokokotlo.

Tlhokomeliso: Borokho bo nkuoa ka molao e le mokokotlo ho yoga. U tla batla ho qoba mekokotlo "e meholo" nakong ea bokhachane, empa mokhoa ona o bonolo o ka thusa ka mahlaba le bohloko mme oa tlisa tlhokomeliso ea pelvic. Sena se ka u tsoela molemo nakong ea mosebetsi.

Lisebelisoa li hlokahala: yoga block (ea boikhethelo) bakeng sa ho hlasimoloha kapa ho ba le mathata a mangata

Mesifa sebetsa: gluteus maximus, hamstrings, quadriceps, rectus abdominis, hip flexors

1. Robala fatše ka mokokotlo u khumame ka mangole ebe maoto a hao a le fatše. Li lokela ho ba bohōle ba hoo e ka bang bophara ba letheka, empa li ka aroloa haholo haeba li phutholohile. Boloka matsoho a otlolohile haufi le 'mele oa hau' me ha ho khoneha, maoto a hao a kobehile hoo menoana ea hau e ka fulang mekokotlo ea lirethe tsa hau.
2. Ha u ntse u hula moea, kobeha noka ho fihlela mokokotlo oa hao o ka tlaase o ntse o e hatella ka bonolo, ebe ka bonolo u phahamisa letheka ebe u khutlela fatše, u ntse u e hata ka maoto, u sa boloke lesapo la mokokotlo.
3. Tšoara lipalo tse 'maloa.
4. Ha u ntse u tsoa, ​​tsoa ka bonolo mokokotlo oa hau fatše hape, vertebra e le 'ngoe ka nako.
5. Ha o ntse o phomola o itokisetsa ho phahamisa ho latelang, etsa bonnete ba hore mokokotlo oa hau ha o nke lehlakore. Mokokotlo oa hau o ka tlase o lokela ho theoha fatshe hanyane ka hanyane, o hlompha mokokotlo oa tlhaho oa mokokotlo oa lumbar.
6. Pheta makhetlo a 10.

E isa boemong bo latelang

Ho isa noka ena ho ea boemong bo latelang, o tla batla ho ba le sebaka sa yoga se u thusang. U tla be u phomotse mokokotlo oa hau o tlase tlase. Sena se tla fa maqhubu a letheka monyetla oa ho bula haholoanyane.

1. Qala ka ho latela mehato ea 1 le ea 2 ho Bridge pose e kaholimo.
2. Ha u phahamisa letheka ka holim'a sefuba, thella lejoe la yoga tlasa sacrum ea hau. Sebaka se ka ba boemong bofe kapa bofe. Ntho ea bohlokoa ke hore o hloka ho ikutloa o tsitsitse ka ho lekana ho phomola boima ba noka ea hao ho eona.
3. Haeba u ne u e-na le letheka le batlang le tenyetseha pele u ima, u ka phahamisa leoto le le leng, u supa menoana ea hau, ebe u li sutumelletsa morao fatše. Bokaholimo ba leoto la hau joale bo tla be bo lebisitsoe mobung.
4. Ha u se u le sebakeng, phomola ka ho felletseng 'me u phefumolohe tse 5 butle butle.
5. Butle-butle menoana ea hau ebe u chencha maoto. Pheta ka lehlakoreng le leng.

Bound Angle Pose

Sebaka sena se lutseng ke ho bula letheka. E boetse e tsitsisa ebile e thusa ho tlisa tlhokomeliso pelvis ea hau.U tla otlolla lirope tsa hau tse ka hare, mokokotlo le molala.

Leka e le pose e tšehelitsoeng ka yoga kapa bolo ea tsoalo hore u itšetlehe ka eona.

Mesifa sebetsa: dirope tsa ka hare, letheka le mokokotlo

1. Lula holim'a moseme oa hau 'me u khumame ka mangole, u tlise bohato ba maoto a hau ka pel'a hau.
2. Tšoara menoana ea hau 'me u hule maoto ka bonolo ho ea noka ea hao.
3. Inhale 'me u lule u le molelele masapong a hao a lutseng, eseng mohatleng oa hau. Ha u batle hore noka ea hao e hoketsoe mona.
4. Ha u ntse u tsoa, ​​tobetsa mangole fatše. Ho boloka lesapo la mokokotlo le otlolohile, ka bonolo qala ho koba lethekeng, u nke 'mele oa hau fatše.
5. Ha u fihla moo u ka khonang hantle, lokolla tsitsipano molaleng oa hau ka ho lahla selelu.
6. Lula mona bakeng sa 3 ho ea ho 5 butle, esita le ho phefumoloha. Haeba ho khonahala, bonolo o its'etelle pele hole le moea o mong le o mong o tsoang, empa etsa bonnete ba hore o seke oa otlolla.

Lunge

Ho otlolla hona ho thusa ba nang le li-hip flexers tse thata, mesifa e tsamaeang kapele ho letheka la hao. Hangata mesifa ena e ba thata nakong ea bokhachane ka lebaka la liphetoho boemong ba noka.

Lisebelisoa li hlokahala: mosamo kapa moseme oa yoga

Mesifa sebetsa: letheka flexors, glutes, konokono

1. Qala ho khumama fatše u khumame ka moseme oa yoga kapa mosamo bakeng sa boiketlo.
2. Tsamaea ka leoto le le leng pele hore lengole la hao le letheka le letheka la hao li be le likhutlo tse 90.
3. Ha u ntse u tsoa, ​​tsoa butle butle, u beha boima leotong la hao le ka pele. Tšoaea letheka ka ho potoloha letheka la hao la morao ho ea pele ho fihlela o ikutloa o otlollehile kapele ho letheka le seropeng.
4. Tšoara lebota kapa setulo bakeng sa teka-tekano, ha ho hlokahala.
5. Tšoara boemo metsotsoana e 30.
6. Pheta ka lehlakoreng le leng.

Bokhachane bo otlolla maoto

Tsoela Pele

Hamstrings, mesifa e meholo e tsamaeang kamora lirope tsa hau, hangata e ba thata nakong ea bokhachane. Li-hamstrings tse tiileng li ka lebisa ho bohloko ba mokokotlo, bohloko ba maoto, le mekhoa e mebe ea ho sisinyeha.

Lisebelisoa li hlokahala: haho lea mong

Mesifa sebetsa: mesifa, mokokotlo o tlase, manamane

1. Qala ho ema holim'a moseme maoto a hao a le sephara hanyane ho feta bophara ba letheka, menoana e supile pele.
2. Shebella pele ka mokokotlo o bataletseng 'me butle butle o theole matsoho a hau fatše.
3. Tsoela pele ho fihlela o utloa o otlolla mokokotlong oa maoto a hau. U ka phomotsa letsoho la hau bakeng sa tšehetso kae kapa kae moo ho leng bonolo, empa u qobe ho phomotsa matsoho lengoleng ka lengole.
4. Tšoara boemo metsotsoana e 30.
5. Ho eketsa ho otlolla, tsamaisa matsoho ka lehlakoreng le leng, ebe o ea ho le leng ho fihlela o ikutloa o otlolohile hantle.
6. Pheta makhetlo a 3.

Tsela

Bokhachane ke nako eo lintho tse ngata li fetohang 'meleng oa hau, tse ka bakang mahlaba le bohloko. Mahlaba a mesifa kapa a kopaneng nakong ea bokhachane a ka ama bokhoni ba hau ba ho etsa mesebetsi ea letsatsi le letsatsi le ho fokotsa boleng ba bophelo ka kakaretso.

Ho nka karolo ho ikoetliseng nakong ea bokhachane, hammoho le ho batla thuso ho litsebi tsa bophelo bo botle tse kang litsebi tsa 'mele le litsebi tsa mafu, ho ka ntlafatsa bohloko haholo mme ha u lumella ho natefeloa ke bokhachane ka botlalo.

Leka ho etsa lintho tsena letsatsi le letsatsi ho theola a mang a bohloko bo tloaelehileng bo amanang le bokhachane. Li ka ntlafatsa ho tenyetseha ha hao le ho matlafatsa mokokotlo le mesifa ea mokokotlo. Ho ikoetlisa letsatsi le letsatsi ho ka thusa ho hlophisetsa 'mele oa hau mosebetsi o atlehileng.

Keletso ea Litsebi: O mong oa melemo ea Child's Pose ke hore e ka u thusa ho tlisa tlhokomeliso ho phefumoloha 'meleng oa hau oa morao ha o ntse o utloa o hola. Ho tsepamisa mohopolo ho sena ha u ntse u phomola boemong ho ka u tsoela molemo nakong ea mosebetsi.

E tšehelitsoe ke leeba la masea