Isitulo seofisi yeyoga yabasebenzi baseofisini

Namhlanje abaninzi abasebenzi baseofisini bakwimeko enzima kwaye eqinile ngenxa yomsebenzi wedesika yexesha elide, "intamo, ihlombe kunye neentlungu zangasemva" ziphantse zibe yingxaki eqhelekileyo kwisihlwele seofisi.Namhlanje, siza kukubonisa indlela yokusebenzisa iisitulo seofisiukwenza i-yoga, enokuthi ngokuqinisekileyo itshise amanqatha kwaye inciphise intamo, igxalaba kunye neentlungu zangasemva.

1.Ukuphakanyiswa kwengalo

Iingenelo: Yehlisa ukutsaleka emqolo nasemagxeni.

1) Hlala emphethweni wesitulo, ugcine i-pelvis phakathi, izandla phambi komnye nomnye;

2) Exhale, wolule iingalo zakho phambili, kwixesha elizayo xa uphefumla, wolule iingalo zakho phezulu, kwaye ucinezele isinqe sakho ngokuqinileyo;

3) Ngelo xesha, yandisa iingalo phezulu nge-inhalation nganye.

2. Iingalo zobuso benkomo

Izinto eziluncedo: Ukuphelisa ukukruneka kwamagxa kwaye womeleze amandla angundoqo

1) Hlala esitulweni, uphefumle, wolule ingalo yakho yasekunene phezulu, ukhuphe i-elbow flexion, kwaye ucinezele isandla sakho sokunene phantsi phakathi kwamagxa egxalaba;

2) Isandla sasekhohlo ukubamba isandla sokunene, zombini izandla emva komnye, qhubeka uphefumla ngamaxesha angama-8-10;

3) Tshintsha amacala ukwenza elinye icala.

3.Ukuhlala kwiNtaka King Pose

Iingenelo: Khululeka amalungu esihlahleni kwaye unciphise ukuxinezeleka.

1) umlenze wesobunxele uphakanyiswe kwaye uhlanganiswe ethangeni lokunene, kwaye unyawo lwesobunxele lujikelezwe ithole elifanelekileyo;

2) Ngokufanayo, i-elbow ekhohlo ifakwe kwi-elbow yasekunene, kwaye emva koko i-twine i-wrists, isithupha sikhomba kwincam yempumlo, gcina i-pelvis kunye namagxa ngokufanayo;

3) Bamba umoya ngamaxesha angama-8-10, tshintsha amacala kwaye wenze elinye icala.

Iingcebiso ezifudumeleyo: Kubantu abaneentlungu zegxalaba kunye nentamo okanye ukungaguquki kakuhle kwegxalaba, izandla zabo zinokusongwa, imilenze yabo ayifuni ukuwela, kwaye unyawo olungaphezulu lunokujoliswa emhlabeni.

4.Ukwandiswa komqolo kwezandla

Iinzuzo: Ukukhulula igxalaba kunye neentlungu zangasemva, phucula ukuguquguquka.

1)Izandla ngasemva komnye zinwebeka, zama ukuhambisa amagxa amabini ukuya embindini;

2) Ukuba uvakalelwa kukuba iingalo zakho azikho ubude obufanayo, kufuneka uzame ukwandisa icala elifutshane ngokusebenzayo, elibangelwa ubukhulu becala ngamanqanaba ahlukeneyo okuvula amahlombe;

3) Qhubeka uphefumla ngamaxesha angama-8-10.

Ingcebiso efudumeleyo: ukuba icala elingaphambili legxalaba liqinile, unokubeka isandla sakho ngaphandle kwengalo yesitulo ukuze ukwandiswe.

5.Ukwandiswa komqolo omnye umlenze

Iinzuzo: Yolula imilenze kwaye uphucule ukuguquguquka komlenze.

1) Gcoba idolo lokunene, udibanise iminwe yezandla zombini kunye neqhosha eliphakathi kwenyawo lokunene;

2) Nge-inhalation elandelayo, zama ukulungelelanisa umlenze wokunene, ugcine isifuba, ulungele umva, kwaye ujonge phambili;

3) Gcina uphefumla amaxesha angama-5-8, tshintsha amacala ukwenza elinye icala.

Icebiso: Ukuba umlenze awuqondile, guqa idolo, okanye ubambe i-ankle okanye ithole ngezandla zombini, ngoncedo lweentambo.

6.Hlala phambili kwaye wolule umqolo wakho

Iinzuzo: Ukolula umva kunye nemilenze, kuphucula ukuguquguquka.

1)imilenze ethe tye, inokwahlulwa kancinane;

2) Ukuphefumla, lungisa iingalo zombini, ukukhupha, ukusuka kwi-hip joint forward flexor extension, unokucinezela umgangatho ngezandla zombini, ulula ngokupheleleyo umva, ukwandisa isifuba sangaphambili.

Iingcebiso ezifudumeleyo: umva wethanga okanye isinqe umva ukuxinezeleka kwabahlobo, unokugoba idolo elincinane, zama ukugcina umqolo ulungile.

Okokugqibela, ndingathanda ukukukhumbuza ukuba yonke imithambo kufuneka ibe kukuphefumla kakuhle.Emva kokwenza umthambo, kungcono uhlale nkqo, uvale amehlo akho kwaye uhlale uphefumla ngokwendalo kangangemizuzu emi-5 ukuvumela umzimba wakho ukuba ubuyele kancinane.