Yima ngqo, iinyawo zifana nomnye, umqolo uphendule, isisu sitsalwe, amahlombe aqondiswe, isangqa sihambelana nomgangatho, umzimba wonke uphakanyiswa ngokubanzi. Landela ukusasazwa kwesisindo somzimba - ngokungqongqo kwiinyawo zombini (ungathwali ubunzima ngomlenze owodwa, iisokisi okanye izithende). Lawula ukuphefumla kwakho: kufuneka iphelele. Ibhonasi: sakha i-posture enhle.
"Songa"
Ngaphandle kokuba utshintshe isikhundla sokuqala, ngokukhenkceza ngokukhawuleza ukusuka ehlombe, vula iingalo zakho kumacala, udibaniso ludibana nentloko yakho. Musa ukukhupha isisu sakho. Ibhonasi: "lungisa" emagxeni, phelisa i-stoop.
"Ukuthinta umhlaba"
Xa uphumelela ekuphumeni (phuma kwi-hip), ugobole izibhambathiso zakho, ugcine umqolo wakho uphambene, kunye nesifuba siguqule, kwaye ke, ukhululeke emagqabeni, gcina izandla zakho phantsi. Imilenze ifanele iqonde ngqo. Ibhonasi: i-positi ibuyisela ngokugqithiseleyo umqolo osezantsi, ukhawuleza isantabolism.
"Umgijimi"
Ukufumba, susa umlenze wokunene ngokukhawuleza kunokwenzeka, umlenze wesobunxele - ugoba emadolweni ukuze i-shin ibe yintsimbi ephantsi (idolo ngaphaya kwe-ankle), yehla, ucinezele iinqumlo ukuya phantsi uze ululawule umva wakho kwisiseko ukuya kwisithsaba.
Ubunzima bunikwa phakathi kwemilenze ngokulinganayo.
Ibhonasi: sisebenza izihlunu zangasemva, phambi nangaphakathi kwintambo. Ukuzivocavoca ukutshisa ngokupheleleyo iikhalori!
"Umntwana"
Ekuphumeni komzimba, ukugcina umqolo wakho udibene, ubeke kancane i-pelvis kwizithende, uze udibanise umzimba kunye neenqeni, ujikeleze ngasemva kwaye, ekugqibeleni kokugqibela, wehlisa intloko. Xhuma amadolo kunye neesokisi kunye, kwaye uhlolisise izithende ukuze iifom zenzeke kwindawo yeenyawo zakho. Ukulawula ukuphefumla. Ibhonasi: U-Asana ikuvumela ukuba uphumule, ukhulule uxinzelelo.
"Vajarasana" (Imbewu Yendalo)
Kwi-inhalation, gxuma umzimba "weenxa zonke" (amanxephe angentla kweplavis). Hlala ngeentsimbi zakho kwiintendelezo zakho ngqo emgodini kwindawo yeenyawo zakho, welula umqolo wakho, uqhube izibilini zakho phambi kwakho. Umkhumbi. Umqolo, intamo, intloko kunye nokuhamba kufuneka kube kumgca owodwa ochanekileyo, ujikeleze ngephantsi.
Ibhonasi: qinisa iigaments and tendons zamadolo kunye namaqabunga, phucula umsebenzi wezitho zokugaya inyama, thulisa imisipha yamagqabi, inqeni, iingalo.
Izityambo kwi "ikati"
Nciphise iingalo zakho ngokukhawuleza, ugcine amahlombe akho kude ezindlebeni zakho, kunye neendwangu zakho ukuze zichukumise umzimba. I-thorax iyahla iphindele phambili. Izitrasi kwi "Cat" zingatshintshwa kunye nemiqulu.
Jonga indawo echanekileyo yomzimba: ungaphumeleli kwinqeni, gcina umqolo nentamo emgqeni owodwa ochanekileyo, kwaye iintendelezo - zinyanzeliswe phantsi.
Ibhonasi: Ukuzivocavoca kushisa iikhalori kakuhle, kuqinisa imva kunye neengalo zengalo.
I-block central ejikelezayo kwi "cat"
Ekuphefumleleni, ngokuthe ngcembe ufike kuzo zonke ezine kunye nenkxaso ezandleni nasemadolweni, umqolo uphendule, uhambelana nomgangatho. Xa uphuma, phakamisa umva wakho, wehla intloko yakho ("Lower Cat"), ke ekuphefumleleni, vula i-pelvis ukuze inqeni ifane kumgangatho, kwaye "uvule" i-thorax. I-Movement isuka kwisiseko se-back to vertex, vertebra emva kwe-vertebrae. Gcwalisa imiqulu emihlanu ye "cat".
Musa ukuyibuyisela intloko yakho, ungavumeli ukugqithisa entanyeni kunye nomva wezantsi! Ibhonasi: i-positi ivuselela ukujikeleza kwegazi kwindawo eselungileyo, iqinisa imisipha, ivuselele isikhumba ebusweni. Ukuthintela kakhulu izifo zentsholongwane!
Iinguqu ezivela "entabeni" ukuya "kwikati"
Kuphefumlelwe, fometha "Cat". Ekuphumeni kancinci ukuphakamisa i-pelvis kwaye uyibuyise: imilenze isoluliwe, isikhumba sesifuba sidlula phakathi kwezandla. Kuphefumlelwe, ukudlula "kwi-Cat ezantsi", uye kwi "Cat". Iinguqu zinokunye kunye neendwangu "kwiCati". Xa ushukuthela kwi "Intaba" (ngasemva), umva uqondene, ukusuka "kwiNtaba" (phambili) - "ngeenxa zonke". Ibhonasi: qinisa imisipha yomgudu, "gcina" amandla esondo.
Inxalenye yokugqibela "yomntwana"
Ekuphumeni kwimoya esuka kwi "Cat" ngokukhawuleza uye kwi-pose- "Child". Hlaziya.
"Vajarasana" (Imbewu Yendalo)
Kwi-inhalation, vuka ku "Vajarasana" - indawo yokuphumla kunye nokucinga. Umkhumbi.
"Ukuthinta umhlaba"
Xa uphuma, phakamisa umlenze okunene ngakwesobunxele. Hlaziya ngokugxila phambili. Phefumla. Ungazitshiyi ngeenyawo zangemuva! Into ephambili kukuba kugcinwe ukunyanzelisa kunye nokulingana kwezithuthi. Ukuba awunayo amandla okwaneleyo okwenza lolu tshintsho ngokukhawuleza, ukutsala i-pelvis yakho kwaye ugcine umlenze wakho uchanekile, kungcono ukugoba umlenze onqeni, ukuphepha ukugada.
"Umgijimi"
Kuphefumlelwe, uye ngqo kwi "Lower Cat", kodwa faka izandla zakho kwiminwe ukuvumela indawo yokuqhuba. Ekuphumeni komlenze wesobunxele. Xa ungenelela, yidonsa umzimba kwi-pelvis ukuya kwisithsaba. Ukuba ubude bokuphefumula buvumela, ke yonke inguqu ingenziwa ngomoya omnye.
Tadasana
Ekuphumeni, ukuguqa ngamadolo, uphakamise phezulu ngenqaku.