Yoga bakeng sa Ho Ikotlolla ka Morao

Litaba

• Supine Cat-Cow (Spinal Flexion / Extension ka morao)
• Tafole Holimo le Knee e Fetohelang ho Elbow
• Trikonasana (Khutlo ea Triangle)
• Salabhasana (Kotsi ea Tsie)
• Tlanya Nete
• Tsa Tsau-tsau

Ho ikoetlisa ka yoga ke mokhoa o motle oa ho boloka mokokotlo oa hau o tlase o phetse hantle. Mme o kanna oa e hloka, kaha liperesente tsa 80 tsa batho ba baholo ba na le mahlaba a bohloko a morao morao ka nako e 'ngoe.

Ho otlolla letheka le ho matlafatsa mesifa ka mpeng le kamorao ho ketane ho tla u thusa ho lula u eme hantle, ha o ntse o thusa ho boloka li-disk tsa hau tsa mokokotlo li phetse hantle. (Tsena ke meaho e joalo ka monehelo oa jelly e lutseng pakeng tsa vertebra ka 'ngoe' me e sebetsa joalo ka ts'oaetso e tšosang.

Mokokotlo o hokahaneng hantle o boetse o bolela hore sistimi ea hau ea methapo e ka sebetsa hantle, ea thusa ho ntlafatsa boiketlo ba hau ka kakaretso.

Mona ke litlhahiso tse 5 tsa yoga tse u thusang ho theha bolelele le ho aha matla mokokotlong oa hau o tlase.

Supine Cat-Cow (Spinal Flexion / Extension ka morao)

Mokokotlo o phetseng hantle o khona ho tsamaea ebile o matla. Motsamao o ka thusa ho tlotsa manonyeletso le ho tlisa phepelo e ncha ea mali li-disc. Ho etsa Cat-Cow, haholo ha o rapaletse ka mokokotlo, ho thusa ho arola motsamao oa sebaka sa lumbar (mokokotlo o ka tlase).

Matsoho a matlafatsoa: rectus abdominus, obliques, hip extensors, erector spinae, quandratus lumbroum, hip flexors

Mesifa e lelefalitsoe: li-extensors tsa mokokotlo, li-flex flexs, li-rectus abdominus, li-oblique, li-extensors tsa letheka

1. Qala ka ho robala ka mokokotlo, u khumame ka mangole. Maoto a hau a lokela ho ba bophara ba letheka ebe mangole a hao a behiloe ka kotloloho ka holim'a maqaqailana a hao.
2. Ho etsa Cow Pose: Ha u hula moea, eketsa mokokotlo oa hau ka ho lebisa mohatla oa hau fatše, ho lumella mokokotlo oa hau o ka tlase hore o tlohe fatše ebe o otlolla karolo e ka pele ea 'mele oa hau.
3. Ho etsa Cat Pose: Ha u le exhale, fetola mokokotlo oa mokokotlo. Thala lerapo la mohatla oa hao ka mokokotlong oa mangole 'me u lumelle mokokotlo oa hao o ka tlase hore o otlolohe fatše, ha u ntse u otlolla mokokotlo oa' mele oa hau.
4. Pheta makhetlo ana a 5-10.

Tafole Holimo le Knee e Fetohelang ho Elbow

Ka yoga, re batla botsitso lipakeng tsa ho tenyetseha le botsitso. Khafetsa, haeba re na le bohloko mesifa e itseng kapa karolo e itseng ea 'mele, lehlakore le fapaneng le fokola. Boikoetliso bona ba mantlha bo thusa ho nts'etsapele mesifa ka pele ho mmele, hape ho thusa ho ntlafatsa maemo.

Matsoho a matlafatsoa: rectus abdominus, obliques, biceps, li-extensors tsa mokokotlo, li-hamstrings, glute maximus, triceps

Mesifa e lelefalitsoe: li-quadriceps, li-extensors tsa mokokotlo, li-hamstrings, li-biceps

1. Qala ho tse 'ne ka "boemo ba tafole". Tšoaea mahetla a hao ka holim'a matsoho a hao 'me u boloke letheka la hao le le ka holim'a mangole a hao. Etsa hore masapo a hao a lule fatše leboteng ka mor'a hao 'me u boloke sefuba sa hao' me u shebe pele. Sena ke se bitsoang "ho se nke lehlakore," ho bolelang hore maqhubu a tlhaho a mokokotlo a lula a le teng.
2. Ha u hula moea, nanabetsa letsoho la hao le letona pele le leoto le letšehali ka morao ho uena, ha u ntse u itšehetsa ka bokapele ba 'mele oa hau.
3. Exhale 'me u thetse lengole la hao le shebaneng le setsoe se fapaneng,' me u pota mokokotlo oa hau ka matla ka ho tobetsa letsoho la hau le letšehali fatše.
4. Inhale 'me u khutlele leoto le atolositsoeng, ho boloka bolelele ho tloha mohatleng ho isa moqhaka.
5. Exhale 'me u behe maoto le matsoho a hau fatše.
6. Pheta ka lehlakoreng le letšehali. Itloaetse makhetlo a 5, ka lehlakoreng le leng.

Trikonasana (Khutlo ea Triangle)

Boemo bona bo emeng ke tsela e ntle ea ho fumana bolelele le sebaka 'meleng. Tlatsetso ea ho kokobetsa bohloko ba mokokotlo ke mesifa e thata, kaha e hokella masapo a lutseng ka morao ho noka. Meqomo e tiileng e ka fella ka se bitsoang ho sekama morao, kapa mokokotlo o katlase ka morao.

Matsoho a matlafatsoa: li-oblique, quadratus lumborum, li-extensors tsa mokokotlo, li-biceps

Mesifa e lelefalitsoe: mesifa, pectoralis, triceps

1. Qala ka ho ema ka maoto hammoho. Inhale 'me u otlollele matsoho mahlakoreng a hau ka sebopeho sa T ebe u hata maoto ho fihlela u thella maqaqailana a hao ka tlasa matsoho a hao.
2. Ho exhale, ho tloha botebong ba sekoti sa letheka, lebisa leoto la hau le letona kantle (kantle) hore leoto la hao le letona le lengole li supe hole le 'mele oa hau. Leoto la hao la morao le letheka li lokela ho ts'oaroa hanyane hanyane leotong la hao le ka pele.
3. Ha u hula moea, fihla letsohong la hao le letona ha u ntse u sotha letheka le ka pele, u etsa bolelele bo phahameng 'meleng oa hao.
4. Exhale 'me u behe letsoho la hau le letona ka ntle ho leoto la hau kapa karolo e kantle. Letsoho la hau le letšehali le lokela ho ba ka kotloloho ka holim'a lehetla la hao le fihlang ka matla leholimong.
5. Lula mona bakeng sa phefumoloho e 10 e felletseng. Ho tsoa, ​​hula moea 'me u phahamise' mele oa hau morao 'me o tsamaisane le maoto a hau. Pheta ka lehlakoreng le letšehali.

Salabhasana (Kotsi ea Tsie)

Mekhoa e tloaelehileng ea ho lula fatše le ho tsoma pele (nahana ho sheba mohala oa hau kapa ho lula tafoleng ea hau) e ka baka mokokotlo ho potoloha. The Locust Pose e etselitsoe ho loants'a sena, ka ho hlahisa mesifa mokokotlong oa 'mele oa hau, e leng ntho ea bohlokoa molemong oa ho ema hantle. U tla boela u bule matšoafo a hau, a tla thusa ho ntlafatsa phefumoloho ea hau.

Matsoho a matlafatsoa: hamstrings, glute maximus, li-extensors tsa mokokotlo

Mesifa e lelefalitsoe: letheka flexors, rectus abdominus, pectarolis, biceps

1. Qala ka ho robala ka mpeng, matsoho a hau a le mahlakoreng le liatla tsa hau li shebile lethekeng la hao la kantle. Hlokomela: U ka beha kobo e tšesaane tlasa noka ea hau haeba fatše ho le thata haholo.
2. Ha u hula moea, phahamisa 'mele oohle oa hau ho tloha fatše ka ho phahamisa matsoho le maoto, le sefubeng le moqhaka oa hlooho ea hau pele.
3. E-ba hlokolosi hore u se ke ua imetsa glute maximus ea hao ka ho phahamisa maoto a hau a kahare. Mpa ea hau e ka tlase e lokela ho tloha fatše ka bonolo, ha u ntse u hula lesapo la hau la mohatla ka morao mangole.
4. Lula boemong bona bakeng sa phefumoloho e 10 e felletseng. Theola 'me u phete makhetlo a mararo kaofela.

Tlanya Nete

Hase bohloko bohle ba morao bo bakoang ke lumbar, empa ho e-na le hoo bo hlaha moo sacrum (karolo e fokolang ea mokokotlo ka tlas'a lumbar) e kopanang le pelvis. Sena se bitsoa lenonyello la sacroiliac kapa lenonyello la SI. Bohloko ba SI bo na le lisosa tse ngata, ho tloha ho tsoa likotsi le ho hloka botsitso, ho ba thata ho glutes.

Tlanya nale ke sebopeho se fumanehang, empa se le matla se thusang ho lokolla letheka le glutes.

Matsoho a matlafatsoa: sartorius, hamstring

Mesifa e lelefalitsoe: glute maximus, glute minimus, piriformis, tensor fascia latae

1. Qala mokokotlong oa hao o khumame ka mangole, 'me maoto le maoto a bophara ba letheka a arohane. Tšela leqaqailaneng la hao le letona holim'a serope sa hao se letšehali ho etsa sebopeho sa 4. Hlokomela: O amohelehile ho lula mona haeba ho le thata ho fihlela maoto.
2. Finyella letsoho la hao le letona lesobeng (la lesoba la nale) 'me u tšoare bokapele ba molumo oa leqele.
3. Ha u ntse u hulela maoto a hao sefubeng, boloka lumbar ea hau e le mokokotlong oa eona oa tlhaho ka ho lelefatsa masapo a hau a ka pele ho kamore.
4. Litseko tsa hau li lokela ho kobeha hanyane mme mokokotlo oa hau o kaholimo le hlooho li lule fatše. Tšoara boemo bona bakeng sa phefumoloho e 25 pele u chencha mahlakore.

Tsa Tsau-tsau

Yoga ka bobeli e ka thusa ho nolofatsa le ho thibela bohloko ba mokokotlo. U ka itloaetsa tatellano ena e bonolo hoseng ho qala letsatsi la hau kapa bosiu ho u thusa ho lelefatsa kamora letsatsi le lekang. Mekokotlo ea rona ke sebopeho sa bohlokoahali sa mmele. Ho boloka mokokotlo o le telele hape o le matla ho tla thusa ka tšilo ea lijo, phefumoloho le ho hlaka ha kelello.

Hopola ho buisana le ngaka ea hau pele u ikoetlisa kapa ho ikoetlisa, haholo-holo haeba u na le maemo a bophelo a ka u behang kotsing e kholo ea kotsi.