Nzira Yokushanda Nayo Musingaoneki Psoas Muscle
Psoas muscle yakakura ndeyomumwechete (zvinoreva kuti une rumwe kune rumwe rutivi), yakadzika midzi musungo inobatanidza gumbo rimwe nerimwe kusvika kumoto. Iyi misungo inogona kuva yakasimba apo patinopedza nguva yakawanda tagara pamadhoroki uye mumotokari, sevanhu vazhinji vemazuva ano vanowanzoita. A psoas yakasimba inotungamirira kune imwe nheyo isina simba, iyo inogona kukonzera marwadzo kumashure nemamwe matambudziko-masaga.
Yoga inosimbisa iyo uye inowedza psoas inzira yakanaka yekudzivisa zvose zvakagara. Sezvo psoas inobatsira kufamba nemakumbo ako maererano nechitunha chako, tarisira kuona zviitiko zvinosanganisira izvi. Kuenzanisa kunobatsira rubatsiro kuwedzera simba rekutanga , kunyanya psoas, nepo kumashure inzira yakanaka yokutambanudza, uye nokudaro inokura, mutsara uyu. Izvo zvinotevera zvinokurudzirwa zvinoshandiswa kubva kuLeslie Kaminoff uye Amy Matthews 'bhuku rinoshamisa ra Yoga Anatomy .
1 - Muti Pura - Vrksasana
Izvi zvakasimiririra kumire ndiyo nzira yakanaka yekushanda psoas kune rumwe rutivi nemakumbo akasimudza. Sezvo kuenzanisa kwose kuchida kunoda kuti ushandise mishonga yako yepamusoro kuti ugadzikane, ihwowo chinhu chikuru chekusimbisa mimba dzako.
2 - Chimiro Chakakura Chiso Chako - Utthita Hasta Padangusthasana
Utthita hasta padangusthasana inonyanya kukosha kune iyi yakatevedzana nokuti inosangana nematambudziko akaenzana nekusimudza gumbo rako rakasimudza kumunhu wako. Shandisa bhanhire rakapoteredza rutsoka rwakasimudzwa kana iwe usingakwanisi kusvika kumeso ako kuti usabvisa shure kwako kubva mberi kana kuti fudzi rako kuti usvike kunze kwecheki. Zvakanaka kuti uchengete gumbo rakasimudzwa zvishoma nezvishoma.
3 - Mambo Dhani - Natarajasana
Chimwe chimiro chekupedzisira chakamira! Sezvo iwe ukasimudza gumbo rako remugumo muchigaro chemugodhi, psoas yako inowedzera zvakanaka.
Sezvaunenge wambocherechedza, mune imwe neimwe yezviyero zvitatu zvimire zvakasimudzwa zvinotamirwa kune rumwe rutivi: kutanga kune rumwe rutivi mumiti pose, ipapo kusvika mberi mu uttita hasta padangusthasana, uye pakupedzisira kune kumashure pano mudhara. Sezvo psoas inobatanidza gumbo kusvika kumhepo, iri kushanda zvakasiyana mune imwe neimwe yezviremera asi inokosha kune umwe neumwe wavo.
4 - Warrior I - Virabhadrasana I
Murwi I iniwo ndechimwe chekuenzanisa pose. Kana iwe uchinzwa uchinetseka kana kuti uchinetseka kutengesa mahudyu mberi mberi apa, kutora tsoka dzako zvishoma zvishoma kumativi emubati wako unobatsira zvakawanda.
Inopawo hukuru hwepsoas kutambanudza. Iyo psoas inotambanudzwa pamusana wegumbo sezvo torsi yakatambanudzwa kubva pamakumbo.
5 - Bhoti Pose - Navasana
Mune navasana, psoas inoshanda kumativi ose maviri kuti iunze mamakumbo uye mupfupa muV position apo ichichengetedza musana wemakumbo nemakumbo zvakananga. Kana iwe ukatanga kurasikirwa neV, bhanha makumbo ako pamabvi kuti uswededze torsi zvakare.
6 - Camel Pose - Ustrasana
Mumakamera, psoas inoshanda kumativi ose kutsigira pasi musana uye inowedzera nechemberi. Kuti uwane zvizere zvizere zvekukwirira uku, unoda kuve nechokwadi kuti mahudyu ako anoramba achienzanisa pasi. Kana iwe usingakwanise kusvika kune zvitsitsinho zvako nepamisoro yetsoka dzako dzakateterera pasi, edza kubata zvigunwe zvako pasi pasi kuti usimudze zvitsitsinho kana kushandisa bhero kumativi ose nemaoko ako.
7 - Yakarasika Hero Hero - Supta Virasana
Kufamba mberi kwemuviri wakaderera kunotarisana nekufamba kwemuviri kwemuviri wepamusoro kunoita izvi kutambanudza kwakanaka kwese kumativi emimba, kusanganisira zvatinoda, psoas. Iyi pose inogona kuva yakasimba pamahudyu nemabvi, saka swedera nayo nekuchenjerera kana iwe usingawanzoiti kuzviita. Tevera hutano hwemashoko evatangisi.
8 - Crow Pose - Bakasana
Muchizenga, psoas inoshanda kusunga musana muchitarisiko chakanaka uye inounza makumbo kumuromo. Iwe wakambove wakanzwa mudzidzisi wako akagara zviyero zvesimba izvi zvose zvine simba guru. Izvi zvinosanganisira psoas.
9 - Gorosi Pose - Urdhva Dhanurasana
Gumbo rakazara rinopa simba rakasimba kudarika midsection yako yose. Sezvaunogona kuona, zvakajeka chaizvo zvakasanangana nemamiriro ekugara kubva mumotokari! Girafu inodawo kuti uwane hutano hwakawanda uye hutende hunochinja uye simba, saka kana wakanyanyisa iwe unogona kuwana zvakafanana mubhiriji pose .
10 - Handstand - Adho Mukha Vrksasana
Muchiedza, psoas ndeimwe yemisumbu mikuru inochengetedza musana uri munzvimbo yakarurama, ichidzivisa "kubhanana," kana kuwedzererwa kwechepasi. Kana handstand yave ichikusvibisa iwe, kushanda pakusimbisa psoas yako nezvose zviri pamusoro apa kunofanira kubatsira!