Gara Bones, Sacrum, Psoas, Piriformis, uye Intercostals
Unoziva piriformis yako kubva psoas yako here? Kana iwe uchidaro, iwe unenge uri wega yoga nokuti yoga inokutumira iwe kumativi emitambo iwe usina kumboziva kuti iwe unayo. Uye kana iwe uchiziva pamusoro pavo, zviri nani kuti utende kuti uri kuzarura.
1 - The Sit Bones
Iwe unogona kunzwa ivo vanonzi vakagara mapfupa kana mapfupa akagara. Mikana iwe hauna kunzwa nezvazvo zvachose kusvikira mudzidzisi wako wega yoga akuudza kuti ugare pavari. Anatomically chikamu chemapapiro ako (iyo ischial tuberosity, kuti ive yakarurama), mafupa akagara mapfupa chaizvoizvo mapfupa pasi penyama yechipfuva chaunogara.
Yoga Connection: Mafupa akagara anowanzobudiswa mu yoga nekuti anokanganisa maitiro ako munzvimbo dzakagadzika semakabikler pose (baddha konasana) . Iyo inobatawo mberi kutinhira kunogara sechemberi mberi (paschimottanasana) .
Paunogara wakananga, iwe uri kuenzanisa pamapfupa ako. Iwe unogona kunge usingafungi zvakadaro nokuti zvishoma zvishoma zvinotenderera kumisungo ikoko. Asi, kana iwe zvinyoronyoro dombo uchidzoka uye uchidzika apo wakagara, unoona musiyano uye unogona kunzwa mafupa akagara.
2 - Sacrum
Waizviziva here kuti pane bone pfupa riri pasi pepamusoro pepamusoro pepamusoro pemukona wako? Zvakanaka, ndiyo sacrum. Icho chinowanzogadzirisa marwadzo ekudzoka kwepamusoro uye kumusha kune mishonga yakawanda. Iko pamwe chete iyo inosanganiswa kumapfupa ehudyu inonzi "joint sacroiliac" (SI yakabatana, kwenguva pfupi).
Yoga Kubatana: Iyo sacrum inowanzotaurwa kakawanda mune zvipi zvauri kurara pamusana wako. Iko inowanzogara pasi uye mudzidzisi wako angangokuyeuchidza izvi kakawanda.
Iyo sacrum yakatambanudzirwa uye yakakanganiswa mumhando dzakawanda dzega yoga uye zviri nyore kutora iyo kure. Ndicho chikonzero iwe unowanzonzi "kuchengetedza sacrum yako" uye chimwe chikonzero chega yoga kufamba kunononoka uye nemaune.
Uyezve, zvakakosha kuchengetedza sangano reSIM, iro rinogona kushandiswa zvisina kunaka uye rinowanzokonzera marwadzo muvadzidzi vegaga. Kumbira mudzidzisi wako nezvenzira dzekudzikisa uye kudzivirira izvi, kunyanya kana iwe wakakuvara kare.
Zvimwe
3 - The Psoas
Psoas guru imwe yemapoka emasumbu anonzi hip flexors. Izvi zvinoshanda pamwechete kuti zvigadzire gumbo rako nerutivi kune umwe kune rumwe rutivi rwechimiro.
Iyo psoas inowanikwa mukati mekumusoro kwechikadzi chako (thigh bone) pane imwe mugumo. Icho chinozopfuura nepakati pemapapiro uye ichibatanidza kune dzakawanda zvezvertebrae pasi sezvainofambisa pane imwe mugumo.
Yoga Kubatana: Sezvo psoas haisi musimba wepamusoro, zvinogona kuva zvakaoma kuziva uye kuzviparadzanisa. Kuzivikanwa kwaro hakuiti kuderedza kukosha kwayo, zvakadaro.
Zvechokwadi, iyo psoas inokosha yekurima kwemasimba emunharaunda uye hip kushanduka. Iyo inonyanya kukosha pakuenzanisa uye pamwe nekupfugama mberi uye kumashure.
Kusimbisa nekuwedzerwa psoas chinhu chinokosha kune ani zvake anotambura nemarwadzo ekudzokera shure nekuda kwekugara zvakanyanya. Pane huwandu hwezvikonzero zvepsoas iyo yakakwana kana uri dawati jockey.
4 - Piriformis
Anomhanya kumashure psoas (nenzira yokufananidzira, uye zvimwe chaizvoizvo) nokuda kwechirevo chemuviri unonyanya kuzivikanwa ndeye piriformis. Kutambanudza tsvina iyi muhomwe yako kunogona kuva nemigumisiro yakawanda kana iwe uri kuita sciatica.
Yoga Connection : I-piriformis ichinyanya kuisa musungo mukutenderera kwemakumbo, zvichiita kuti tive nechokunze kubva muchiuno. Ichowo chinhu chinokosha kugadziriro yebatsiro ye sacrum.
Zvinokwanisika kuti musikana uyu unozivikanwe kuti uve wakaoma kana wakasununguka uye unokonzera marwadzo ose. Apo mudzidzisi wako anotaura nezve "kurongwa kwepelvic," piriformis inowanzotarisirwa.
Zvimwe
5 - The Intercostals
Unogara uchinetseka zvakakomberedza nenyuchi dzako mushure mokunge uchinge uchinge wakanamatira kumashure kana kuti uchinetseka? Izvo ndezvenyaya dzako dzinotaurirana. Iyi mishonga inokonzera kukura nekuputika kwembambo yako nhengo kana iwe uchifema.
Yoga Kubatana : Mishonga inopindirana ichibatanidza nenyuchi uye nhokwe yako inobata basa guru mukuita kwako. Iko haisi kungobvumira mapapu kuti awedzere uye chibvumirano, inobatawo maitiro ako.
Kunoita semhou inosangana pose (gomukhasana) uye gedhi pose (parighasana) inogona kuita zvishamiso zvekutambanudza nekuzarura zvinyorwa. Zviri nyore kuregeredza izvi, asi chifuyo chinonyanya kukosha mu yoga seimwe mimwe misungo.