Yongeza iseshoni ye-10 ngomzuzu kwisicwangciso somzimba, yenza amaxesha amaninzi ngeveki kwaye ngokukhawuleza uya kumangaliswa ngendlela ozocwangcisa ngayo kwaye ulinganise.
1.Qalisa umkhosi
Imisipha yemilenze, izibonda nezandla zisebenza ngexesha le-yoga.
Yenza inyawo lakho lokunene phambili, uyeke ngakwesobunxele-uvele ngaphandle kwinqanaba lama-45 degrees. Nika izandla ezintendeni ekuphakameni kwamagxa: isandla sakho sokunene sifanele sibe ngaphezu kwesinyawo sokunene, kwaye isandla sokhohlo simele sibe ngaphezu kwekhohlo. Zama ukwandisa indawo ye-pelvic, ulungise iminwe yakho, utshintshe amahlombe akho phantsi, ujonge phambili. Gcina kule ndawo ukuphefumula okungama-4, phinda i-sabab ukusuka kwelinye umlenze.
2. I-pose yexantathu
Ukuxiliswa kwemisipha, izihlunu zesifuba kunye nezikhwebu zisebenza.
Yima unyawo lwakho lokunene inyathelo elingaphambi kwesokhohlo sakho. Izinzwane zonyawo onyaweni zijoliswe phambili, kwaye ezantsi ezisekho zihanjiswe ngaphandle ngekota yee-90 degrees. Gudla iingalo zakho emacaleni, susa ubunzima bomzimba ngakwesobunxele (njengokungathi uthabatha umlenze ohlangothini) kwaye uguqa, uzama ukufikelela kwi-shin, i-ankle okanye unyawo ngesandla sakho sokunene. Amagqabi angaguqa, welula umlenze. Phakamisa isandla sakho sekhohlo ukwenzela ukuba amahlombe akho abe nomgca othe ngqo, kwaye ujonge phezulu. Ukwandisa isifuba sakho kwisalathiso ukusuka kumgangatho ukuya kufikelela. Bamba i-4 breaths, yenyuka, jikela ngakwesobunxele uze uphinde. Ngokuzivocavoca kwe-yoga ukwandisa amandla, uya kuziva ungcono kwaye umzimba uya kuguquka.
Z. Uhla lweCrescent
Iimisipha-zizinzi, izihlunu zemilenze kunye nezibonda zisebenza; phucula umlinganiselo kwi-yoga.
Kwintantathu yesigxathu (umlenze wesobunxele phambi kwelungelo), udlulisele ubunzima kumlenze wesobunxele uze unciphise isandla sokunxele ukuya kumgangatho kwi-25 cm phambi kweenyawo. Gudla ingalo eqondileyo phezulu, uphakamise umlenze wakho wokunene emva kwakho ukuze ekugqibeleni umgama uhambelane nomgangatho, ziyeke wena, jonga phantsi. Uvule umzimba, udonsa isifuba phantsi, ngokusemandleni akho. Gcina i-4 breaths, utshintshe umlenze wakho uphinde uphinde.
4. Umthi Uhla
Imisipha yamatye ngexesha le-yoga
Dlulisa ubunzima ukuya emlenzeni wokunene kwaye, ukulinganisa, ubeke isithende esisekhohlo. Phendulela umlenze wesigxina, phinda iintende phambi kwesifuba. Xa uvakalelwa kukuba ubambe ibhalansi, ngokukhawuleza ushukumise unyawo olungasekhohlo ukuya kwindawo yangaphakathi yethanga ngokuphakamileyo njengoko ubuchule bokulinganisela buya kuvumela. Gcina kule ndawo ukuphefumula 4, uze wenze i-asana phambi komnye umlenze.
5. Isikhundla sekamela
Imisipha yecandelo elingaphantsi komzimba womzimba; ulula izihlunu zangaphambi komzimba ngexesha le-yoga.
Yima emadolweni akho, imilenze ebubanzi beeplavis, iintambo zeenyawo phantsi. Ngoxa ubambelele emaceleni, i-pelvis igxininise ngaphezu kwamadolo, ugobe ngokukhawuleza uze ufake izandla zakho kwiintendele okanye kwiintendelezo. Vula amahlombe akho kwaye uvumele ikhanda lakho lixhomeke ngokukhululekile. Gcina iimpumlo ezine, uze uhlale phantsi kwizithende zakho uze ugobe phambili, ulula izandla zakho phambi kwakho. Kule ndawo, bamba enye impumulo enye.
6. Ukuhlaselwa kwenja kuphakanyiswe
Iimisipha zezandla, umva kunye neminyango isebenza; ulula iisiphako zengxenye yangaphambili yomzimba.
Hlala phantsi, tshintsha izandla zakho, wandise imilenze uze uye kwindawo yesibha, umzimba wenza umgca ochanekileyo. Ukuqhubela phambili, kuxhomekeke kwiintsika zeenyawo, uhlehlise umlenze ukuya phantsi, gcina izikhwepha kwisisindo. Phakamisa isifuba sakho ukuze ukwazi ukuphakamisa ubuso bakho bubheke phezulu. Gcina 4 umoya.
7. Ukuxubha kwindawo yokuhlala
Sula imisipha yomzimba; sizolile ngexesha le-yoga.
Hlala phantsi, uguqa ngamadolo uze udlule unyawo lwakho lokunene ngakwesobunxele. Phendukela umzimba ngakwesokudla uze uthathe ingalo engasekhohlo egobile kwi-elbow phambi kwamadolo, isundu sibheke ngakwesokudla. Beka isandla sakho sokunene emva kwakho, khangela emva. Gcina i-4 iphefumula, phinda kwelinye icala.