Yu kin fil pen ɛn stiff bak we yu kam na os na ivintɛm bikɔs yu sidɔm na chia ɔl di de? Ɔ yu kin fil sɔm kayn bad bad tin na yu bak we yu grap na bed na mɔnin? Dis na kɔmɔn prɔblɛm wae bɔrku pipul kin gɛt dis tɛm. Wit wi layf, plenti preshos de fo bak. So, wan gud sɔlv fɔ dis na yoga. Yoga nɔto jɔs ɛksesaiz, i de gi wi maynd bɔku pis bak.
Yoga gɛt bɔku bɛnifit, mɔ fɔ di wan dɛn we gɛt bak pen ɛn inflammatory kɔndishɔn lɛk Ankylosing Spondylitis . I de mek di jɔyn dɛn ebul fɔ chenj , i de mek di mɔsul dɛn strɔng , ɛn i de mek di strɛs nɔ bɔku ɛn i de mek di maynd rilaks. Bɔt mɛmba se i impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni nyu ɛksesaiz.
Mɛmba dɛn tin ya bifo yu bigin fɔ du ɛksɛsayz.
Bifo yu bigin fɔ praktis yoga, lɛ wi tek kia ɔf sɔm tin dɛn. Dɛn tin ya go ɛp una ɔl tu fɔ de sef ɛn gɛt di bɛst pan yu prɛktis.
- Fɔs, dɔktɔ advays: If yu dɔn ɔlrɛdi gɛt bak prɔblɛm ɔ wan sik lɛk di disk we dɔn slip (disk prolaps), mek shɔ se yu go to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz.
- Lisin to yu bɔdi: If yu fil shap pen ɔ twinge we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. Na nɔmal tin fɔ fil lɛk se yu mɔsul de pul, bɔt shap pen lɛk nɛf na sayn we de wɔn yu.
- Nɔ fos am: Nɔ tray fɔ du pozishɔn dɛn we rili at fɔ du di biginin. Start sloslo, as yu ebul. As tɛm de go, as yu bɔdi de chenj, yu go ebul fɔ du di pozishɔn dɛn kɔrɛkt wan.
- Briz fayn: Fɔ blo rili impɔtant fɔ du yoga. Briz dip ɛn kwayɛt wan pan ɛni pozishɔn, ɛn nɔ ol yu briz.
Okay, so naw mek wi si wetin dis tri simpul yoga pose dem gud fo bak.
1. Fɔd Fold fɔ go bifo
Dis na big pozishɔn we de strɛch di spayna ɛn ɛp fɔ ridyus di tayt we di mɔsul dɛn na di bak pat na di bak ɛn di leg dɛn tayt.
Aw fɔ du am?
Stand stret, kip yu fut paralel to yu hip. Yu bɔdi wet fɔ sheb di sem we na yu tu fut dɛn. Nɔ lɔk yu ni dɛn ɔl, bɔt kip dɛn bɛn smɔl. Naw, pul yu briz sloslo, kip yu bak stret ɛn bɛn dɔŋ frɔm yu wes. Yu ɔpa bɔdi fɔ hang fri wan dɔŋ. Yu kin opin yu an dɛn fɔ hang fri wan na grɔn, ɔ yu kin ol yu ɛlb dɛn.
Di tin we impɔtant pas ɔl na fɔ kip yu bak stret ɛn bɛn na yu wes, we yu nɔ go rawnd am. Imajin se yu de briŋ yu bɛlɛ nia yu shɔl.
| Di we aw pɔsin de tinap | Aw fɔ du am |
|---|---|
| I at smɔl | Hol yu kaw pikin dεm εn tray fכ bכn yu chεst nia yu ni dεm. Dis go mek di strɛch bɔku. |
| Di izi we fɔ du am | Put wan chia bifo yu, put yu an dɛn pan am, ɛn bɛn dɔŋ. Dis go mek di prɛshɔn we de na yu bak nɔ bɔku. If yu want fɔ mek i izi fɔ yu, yu kin sidɔm na wan chia ɛn bɛn oba ɔda chia. |
2. Kobra Poz we yu de du
dis poz de mek di mכsul dεm na di lכw bכdi strכng, i de opin di chεst εn di sכlda dεm, εn i de mek di bak fleksibul bכku. Dis na fayn tin fɔ di wan dɛn we de wok bay we dɛn de bɛn fɔdɔm ɔl di de.
Aw fɔ du am?
Led yu fes dɔŋ pan wan mat. Put yu an dɛn na grɔn ɔnda yu sholda dɛn. Kip yu ɛlb dɛn nia yu bɔdi. Naw, we yu nɔ prɛs wit yu an , yuz di trɛnk we yu bak ɛn yu bɛlɛ mɔsul dɛn gɛt fɔ es yu ed, nɛk, ɛn sholda dɛn smɔl smɔl kɔmɔt na grɔn. Mɛmba se, yu an dɛn de jɔs de fɔ ɛp yu fɔ balans, yu nid fɔ es yusɛf ɔp wit di trɛnk we yu bak gɛt.
- Fɔ mek i nɔ izi fɔ yu smɔl: We yu de na di pozishɔn, klap yu an dɛn togɛda biɛn yu bak. Dis go opin yu chɛst mɔ ɛn mɔ.
- I izi fɔ du am: If i at fɔ ledɔm na grɔn, yu kin du dis wit di ɛp we chia de ɛp yu ɔ ivin tinap ledɔm pan wɔl.
3. Sidɔm Spinal Twist
dis na big poz fכ inkrεs spεnal mobiliti εn fleksibiliti. I de masaj di bɛlɛ ɔgan dɛn bak saful wan ɛn ɛp fɔ mek i izi fɔ digest .
Aw fɔ du am?
Sidɔm na grɔn ɛn stret yu leg dɛn bifo yu. Kip yu bak stret. Naw, es wan leg, bɛn yu ɔda ni, ɛn put da leg de na grɔn we de agens di leg we yu dɔn ɛkstɛnd. Bring da leg de nia yu opozit hip as yu ebul. Naw, rap yu ɔda an rawnd di ni we bɛn ɛn briŋ da leg de nia yu chɛst. I rili impɔtant bak fɔ kip yu bak stret dis tɛm.
- Fɔ mek i nɔ izi fɔ yu smɔl: Tɔn yu bɔdi to di sayd wit yu leg we bɛn ɛn luk bak oba yu sholda. Dis go mek di twist we de na yu bak go ɔp.
- I izi we: If yu gɛt prɔblɛm fɔ sidɔm na grɔn, sidɔm pan tik pilo ɔ blankit we dɛn fold. Fɔ mek i izi fɔ yu, sidɔm na chia, ol yu ni wit yu ɔda an, ɛn twist am smɔl smɔl we yu de kip yu bak stret.
We yu de du dɛn pozishɔn ya, nɔ ɛva fos yusɛf te yu fil pen. Du dɛn wit kol at, fil di saful pul na yu bɔdi. If ɛni tɛm di pen rili bad ɔ i nɔ stɔp, stɔp fɔ du ɛksɛsayz ɛn go to yu dɔktɔ wantɛm wantɛm.
Mɛsej we dɛn kin kɛr go na os
- If yu gɛt bak pen ɔ ɔda wɛlbɔdi prɔblɛm, mek shɔ se yu go to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program.
- If yu gɛt shap pen we yu de du ɛksɛsayz, stɔp wantɛm wantɛm. I rili impɔtant fɔ lisin to yu bɔdi.
- Start simpul wan fɔs ɛn smɔl smɔl i de mek di pozishɔn dɛn strɔng as tɛm de go. Nɔ ɛkspɛkt fɔ gɛt rizulyt fɔ wan nɛt.
- Fɔ brith kɔrɛkt wan rili impɔtant fɔ du yoga. Mek yu de blo dip dip wan we yu de blo ɔl di tɛm we yu de mek yu pozishɔn.
- If yu praktis dɛn ɛgzampul ya fɔ ivin shɔt tɛm ɛvride, dat kin mek big difrɛns pan yu bak wɛlbɔdi ɛn ɔl yu wɛlbɔdi.
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