Sengoli: John Stephens
Letsatsi La Creation: 24 Pherekhong 2021
Ntlafatsa Letsatsi: 21 November 2024
Anonim
Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.
Video: Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.

Litaba

Hobaneng e le molemo

Batho ba bangata ba fetohela ho yoga ha maikutlo a matšoenyeho a qala ho kena kapa nakong ea khatello ea maikutlo. U ka fumana hore ho shebana le phefumoloho ea hau le bokhoni ba hau ba ho ba teng pontsong e ngoe le e ngoe ho ka u thusa ho khutsa puisano e mpe ea kelello le ho matlafatsa maikutlo a hau ka kakaretso.

Ke feela ka ho kopana le uena moo u leng teng. Ho ikoetlisa hanngoe kapa habeli ka metsotso e seng mekae ka letsatsi ho ka ba le tšusumetso e kholo, haeba u ikemiselitse ho ikoetlisa.

E le hore u rue molemo haholo thutong ea hau, ela hloko maikutlo a sisinyehang a tsamaeang 'meleng oa hau ha u ntse u kena pontsong ka' ngoe. Lumella ho ikutloa le ho ba le maikutlo afe kapa afe a hlahang.

Haeba u utloa menahano ea hau e qala ho hasana, khutlisa kelello ea hau ka bonolo ho mmete mme o tsoelepele ho ikoetlisa.

Bala ho ithuta ho etsa tse ling tsa lintho tseo re li ratang haholo tsa ho tšoenyeha.

1. Mohale oa mohale

'Mele o sebetsang. Kelello ea Pōpo.

Sebaka sena sa bolulo se ka u thusa ho fumana setsi sa hau. Ho tsepamisa mohopolo phefumolohong ea hau ho ka u thusa ho phutholoha ka khutso ea boemo bona.


Mesifa sebetsa:

  • serethe spinae
  • li-quadriceps
  • mesifa ea lengole
  • mesifa ea maqaqailana

Ho etsa sena:

  1. Kena ka mangole. Mangole a hau a lokela ho ba hammoho, 'me maoto a hau a lokela ho ba sephara hanyane ho feta letheka.
  2. Boloka bokaholimo ba maoto a hau bo bataletse fatše.
  3. Haeba hona ho sa phuthuloha, beha mosamo kapa setene tlasa marako a hao, lirope, kapa manamane.
  4. Beha matsoho holim'a lirope tsa hau.
  5. Lula u otlolohile ho bula sefuba le ho lelefatsa mokokotlo oa hau.
  6. Tšoara boemo bona ho fihlela metsotso e 5.

2. Sefate pose

'Mele o sebetsang. Kelello ea Pōpo.

Boemo bona ba khale bo ka u thusa ho tsepamisa mohopolo kahare, ho khutsisa mehopolo ea mabelo.

Mesifa sebetsa:

  • mpa
  • psoas
  • li-quadriceps
  • tibialis ka pele

Ho etsa sena:

  1. Ho tloha ho emeng, jara boima ba hao ka leoto le letona mme butle butle o phahamise leoto la hau le letona fatshe.
  2. Butle-butle bohato ba leoto la hao le letšehali ho leba ka hare ho leoto la hao le letšehali.
  3. E behe ka ntle ho leqaqailana la hao le letšehali, namane kapa serope.
  4. Qoba ho hatella leoto la hau mangoleng.
  5. Tlisa matsoho a hau maemong afe kapa afe a boiketlo. Sena se ka ba maemong a thapelo ka pela pelo ea hau kapa sa leketla lehlakoreng la hau.
  6. Tšoara boemo bona ho fihlela metsotso e 2.
  7. Pheta ka lehlakoreng le leng.

3. Ponahalo ea Triangle

'Mele o sebetsang. Kelello ea Pōpo.


Poso ena e matlafatsang e ka thusa ho fokotsa tsitsipano molaleng le mokokotlong.

Mesifa sebetsa:

  • latissimus dorsi
  • hare oblique
  • gluteus maximus le medius
  • mesifa
  • li-quadriceps

Ho etsa sena:

  1. Tloha maemong a maoto a hao a pharaletse ho feta letheka.
  2. Tobana le menoana ea hao ea leqele pele le menoana ea hao ea le letona ka lehlakore le lenyenyane.
  3. Phahamisa matsoho ho otlolla mahetleng a hau. Liatla tsa hau li lokela ho shebana fatše.
  4. Eketsa torso ea hau pele ha u ntse u ea pele ka letsoho la hao le letšehali.
  5. Itšetleha ka lenonyello la hao la noka ho khutlisa letheka la hao le letona. Nka letsoho la hao le letšehali leotong la hao, mokatong, kapa bolulong.
  6. Eketsa letsoho la hau le letona ho ea holimo.
  7. Sheba lehlakoreng lefe kapa lefe le bonolo.
  8. Tšoara boemo bona ho fihlela motsotso o le mong.
  9. Ebe u etsa lehlakore le fapaneng.

4. E emetse Pele Bend

'Mele o sebetsang. Kelello ea Pōpo.

Boemo bona ba ho phomola bo ka thusa ho phomotsa kelello ea hau ha o ntse o lokolla tsitsipano 'meleng oa hau.


Mesifa sebetsa:

  • mesifa ea mokokotlo
  • piriformis
  • mesifa
  • gastrocnemius
  • gracilis

Ho etsa sena:

  1. Ema le maoto a hau ka bophara ba letheka 'me matsoho a hau a le lethekeng.
  2. Exhale ha u ntse u itšoarella thekeng ho ea pele, u khumame ka mangole.
  3. Lahlela matsoho fatše kapa u ba phomole hanyane.
  4. Kenya seledu sa hao sefubeng.
  5. Lokolla tsitsipano mokokotlong le lethekeng. Hlooho le molala oa hau li lokela ho leketla fatše.
  6. Tšoara boemo bona ho fihlela motsotso o le mong.

5. Tlhapi ea litlhapi

'Mele o sebetsang. Kelello ea Pōpo.

Mokokotlo ona o ka thusa ho imolla ho tiea sefubeng le mokokotlong.

Mesifa sebetsa:

  • intercostals
  • letheka flexors
  • trapezius
  • mpa

Ho etsa sena:

  1. Lula u otlolohile maoto ka pel'a hau.
  2. Beha matsoho a hau ka tlasa matheka a hao liatla li shebile fatše.
  3. Pepeta litsoeng hammoho 'me u holise sefuba.
  4. Ebe o its'etleha matsohong a hao le litsoeng, o tobetse matsohong a hau hore o lule o phahamisitsoe ka sefubeng.
  5. Haeba e phutholohile, u ka lumella hlooho ea hau hore e leketle fatše kapa u e phomole setulong kapa mosamong.
  6. Tšoara boemo bona ho fihlela motsotso o le mong.

6.Poppy pose e atolositsoeng

'Mele o sebetsang. Kelello ea Pōpo.

Puo ena e bulang pelo e otlolla le ho lelefatsa mokokotlo ho fokotsa tsitsipano.

Mesifa sebetsa:

  • deltoids
  • trapezius
  • serethe spinae
  • triceps

Ho etsa sena:

  1. Kena boemong ba tafole ea marulelo.
  2. Eketsa matsoho a hau pele ka lisenthimithara tse 'maloa' me u tebise matheka a hao ho ea fihla lirethe tsa hau.
  3. Tobetsa matsohong a hau mme u kenye mesifa ea matsoho, ho boloka litsoeng li phahamisitsoe.
  4. Ka bonolo u phomole phatla ea hau fatše.
  5. Lumella sefuba sa hau ho bula le ho nolofatsa nakong ena.
  6. Tšoara boemo bona ho fihlela metsotso e 'meli.

7. Boemo ba ngoana

'Mele o sebetsang. Kelello ea Pōpo.

Boemo bona bo khathollang bo ka thusa ho fokotsa khatello ea maikutlo le mokhathala.

Mesifa sebetsa:

  • gluteus maximus
  • mesifa ea rotator
  • mesifa
  • li-extensors tsa mokokotlo

Ho etsa sena:

  1. Ho tloha ha u khumama, khutlela lirethe tsa hao.
  2. Phutha pele, u tsamaise matsoho ka pel'a hau.
  3. Lumella 'mele oa hau hore o oele ka thata liropeng tsa hau,' me u phomole phatla ea hau fatše.
  4. Boloka matsoho a hau a fetela pele kapa u a phomole haufi le 'mele oa hau.
  5. Tšoara boemo bona ho fihlela metsotso e 5.

8. Head-to-Knee Forward Bend

'Mele o sebetsang. Kelello ea Pōpo.

Boemo bona bo ka thusa ho kokobetsa tsamaiso ea hau ea methapo.

Mesifa sebetsa:

  • seboko
  • mesifa
  • li-extensors tsa mokokotlo
  • gastrocnemius

Ho etsa sena:

  1. Lula bohale ba mosamo kapa kobo e menahanngoeng u atolositse leoto la hao le letšehali.
  2. Tšoaea bohato ba leoto la hao le letona lehetleng la hao le letšehali.
  3. O ka beha mosamo kapa oa thiba tlasa lengole bakeng sa tšehetso.
  4. Inhale ha u ntse u otlolla matsoho holimo.
  5. Exhale ha u ntse u itšoarella ka lethekeng, u lelefatsa mokokotlo oa mokokotlo oa hau ho ea pele.
  6. Phomotsa matsoho a hau kae kapa kae 'meleng kapa fatše.
  7. Tšoara boemo bona ho fihlela metsotso e 5.
  8. Ebe u pheta ka lehlakoreng le leng.

9. Lutseng Beward Bend

'Mele o sebetsang. Kelello ea Pōpo.

Ho nahanoa hore boemo bona bo khutsisa kelello ha bo ntse bo imolla matšoenyeho. Haeba u utloa eka menahano ea hau e hasane hohle moo u tloaetseng ho etsa, iphe nako ea ho kenella hare 'me u khutlele morerong oa hau.

Mesifa sebetsa:

  • mesifa ea noka
  • serethe spinae
  • gluteus maximus
  • gastrocnemius

Ho etsa sena:

  1. Lula moeling oa kobo kapa mokotla o phuthiloeng ka maoto a otlolohile ka pel'a hau.
  2. U ka 'na ua khumama hanyenyane mangoleng a hao.
  3. Inhale ho phahamisa matsoho.
  4. Itšoare butle butle thekeng ho ea pele, o phomotse matsoho kae kapa kae 'meleng kapa fatše.
  5. Lula boemong bona ho fihlela metsotso e 5.

10. Boemo ba Leoto-Up-the-Wall

'Mele o sebetsang. Kelello ea Pōpo.

Boemo bona bo khutlisetsang kelello bo lumella phomolo e felletseng ea kelello le 'mele oa hau.

Mesifa sebetsa:

  • mesifa
  • mesifa ea noka
  • mokokotlo o tlase
  • 'mele o ka pele
  • mokokotlo wa molala

Ho etsa sena:

  1. Lula ka lehlakoreng la hao le letona khahlanong le lerako.
  2. Ebe u robala hape ha u ntse u tsoka maoto maotong.
  3. Likoti tsa hau li lokela ho ba haufi le lebota kamoo li u loketseng. Sena se ka ba hantle leboteng kapa lisenthimithara tse 'maloa ho tloha moo.
  4. Phomola 'me u nolofatse mokokotlong, sefubeng le molaleng. Lumella 'mele oa hau hore o qhibilihe fatše.
  5. Tšoara boemo bona ho fihlela metsotso e 10.

11. Ho otlolohile Bound Angle pose

'Mele o sebetsang. Kelello ea Pōpo.

Boemo bona bo khathollang bo ka u thusa ho tlohela matšoenyeho ha u ntse u khothaletsa khutso. U ka e etsa hore e butse pelo haholoanyane ka ho beha boloko kapa mosamo ka tlas'a mokokotlo oa hau.

Mesifa sebetsa:

  • bahoebi
  • mesifa ea seboko
  • mesifa ea noka
  • psoas

Ho etsa sena:

  1. Robala ka mokokotlo 'me u tlise maoto a hao hammoho.
  2. Beha mesamo tlas'a mangole kapa letheka bakeng sa tšehetso.
  3. Beha letsoho le le leng ka mpeng 'me le leng u le behe pelong, u shebane le phefumoloho ea hau.
  4. Lula boemong bona ho fihlela metsotso e 10.

Na ehlile ea sebetsa?

'Mele o sebetsang. Kelello ea Pōpo.

Ha bafuputsi ba bapisa liphetho, ba fumane hore yoga e fokotsa haholo maikutlo a khatello ea maikutlo, matšoenyeho le khatello ea maikutlo.

Phuputso e 'ngoe e nyane ho tloha ka 2017 e fumane hore le setlhopha se le seng sa hatha yoga se ne se sebetsa ho fokotsa khatello ea maikutlo ho tsoa khatello ea kelello e matla. Ho imeloa kelellong ke mosebetsi kapa ketsahalo e susumelletsang karabelo hanghang, joalo ka karabelo ea ho loana kapa ho fofa.

Thutong ena, khatello ea kelello e ne e le mosebetsi oa lipalo. Kamora ho qeta seboka sa yoga se laetsoeng ke video, barupeluoa ba ile ba ba le khatello ea mali e fokotsehileng mme ba tlaleha maemo a eketsehileng a ho itšepa.

Ha lipatlisiso tsena li ts'episa, ho hlokahala lithuto tse kholo le tse tebileng ho holisa liphuputso tsena.

Ntlha ea bohlokoa

Le ha lipatlisiso tsa morao-rao li tšehetsa boikoetliso ba yoga e le mokhoa oa ho imolla matšoenyeho, e kanna ea se tšoanele motho e mong le e mong.

Kamehla o lokela ho bua le ngaka ea hau pele o qala lenaneo le lecha la yoga kapa la boikoetliso. Li ka u thusa ho tseba likotsi tse ka hlahang le ho khothaletsa liphetoho tse loketseng.

Hopola hore ho ikoetlisa ka linako tse ling ho ka tlisa maikutlo le maikutlo a sa phutholohang holimo. Etsa bonnete ba hore u itlhakisa sebakeng se utloang se phutholohile ebile se sireletsehile. Sena se ka bolela ho etsa yoga lapeng kapa ho kenela sehlopha ka ho khetheha se etselitsoeng phokotso ea khatello ea maikutlo kapa pholiso ea maikutlo.

Haeba u nahana hore ho ikoetlisa ka yoga ho baka matšoenyeho ho e-na le ho a fokotsa, khaotsa.

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