Hamba iqonde, izinyawo zifana nomunye nomunye, emuva kuqondile, isisu sitholwa, amahlombe aqondiswa, isitho sitholakala ngokuya phansi, umzimba wonke unwetshiwe ngokugcwele. Landela ukusatshalaliswa kwesisindo somzimba - ngokuqinile ezinyaweni zombili (ungathwali isisindo emlenzeni owodwa, amasokisi noma izithende). Lawula ukuphefumula kwakho: kufanele kuphelele. Ibhonasi: sakha ukuhleleka okuhle.
"Ukwazisa okuphezulu"
Ngaphandle kokushintsha isimo sokuqala, ngokugxilisa kancane kancane kusuka ehlombe, vula izingalo zakho ezinhlangothini, izibhamu zihlangana phezu kwekhanda lakho. Ungadli isisu sakho. Ibhonasi: "lungisa" emahlombe, ulahle phansi.
"Ukuthinta umhlaba"
Ukuphefumula kusondelene phambili (hambani kusuka ku-hip), bhonqa izintambo zakho, ugcine umhlane wakho uphambene, futhi isifuba siguquke, bese-ke, uphumule ufike ezinqulwini, faka izandla zakho phansi. Imilenze kufanele iqondiswe ngokuphelele. I-Bonus: i-pose ibeka kabusha i-back back, iqhubekisa phezulu imetabolism.
"Umgijimi"
Uma uphumule, susa umlenze wesokudla ngangokunokwenzeka ngangokunokwenzeka, umlenze wesobunxele - ukugoba emadolweni ukuze i-shin ibe yi-perpendicular to the floor (knee phezu kwe-ankle), wehla, ucindezela izinkalo ezinyaweni bese usuleka emuva kusukela phansi kuze kube umqhele.
Isisindo sisatshalaliswa phakathi kwemilenze ngokulinganayo.
Ibhonasi: senza imisipha yangemuva, yangaphambili nangaphakathi kwesikhumba. Ukuzivocavoca ukushisa ngokuphelele ama-kilojoule!
"Ingane"
Uma uphefumula, ugcine umhlane wakho uphambene, kancane kancane ubeke isikhumba esithende, bese udonsa umzimba phezu kwezinyathelo, ujikeleze emuva futhi, ekuphenduleni kokugcina, wehlise ikhanda. Xhuma amadolo akho kanye namasokisi ndawonye, futhi uhlole izithende ukuze imbobo ifake endaweni yezinyawo zakho. Lawula ukuphefumula kwakho. Ibhonasi: Asana ikuvumela ukuba uphumule, ukhulule ukucindezeleka.
"Vajarasana" (Imbewu Yemvelo)
Uma u-inhalation, phakamisa umzimba "nxazonke" (amahlombe ngenhla kwekhanda). Hlala ngezinyawo zakho ezintendeni zakho ngqo emgodini endaweni yezinyawo zakho, welula imhlane yakho, uqhube izibhamu zakho phambi kwakho. Ukukhipha umoya. Ingemuva, intamo, ikhanda kanye nokuhamba kufanele kube ngakwesokudla owodwa, ngokulandelana phansi.
Ibhonasi: qinisa imigudu namathenda emadolo nezinkanyiso, ngcono umsebenzi wezitho zokugaya, ubeke imisipha yezinkalo, isinqe, izingalo.
Izitayela "ekati"
Gcina kancane kancane izingalo zakho, ugcine amahlombe akho kude ezindlebeni zakho, nezimbambo zakho ukuze zithinte umzimba. I-thorax iya phansi iphindele phambili. Izintambo "ku-Cat" zingashintsha ngezingqimba.
Buka isimo esilungile somzimba: ungaphumeleli esikhwameni, ugcine umhlane nentamo emgqeni owodwa oqondile, futhi izintende - zicindezelwe phansi.
Ibhonasi: Ukuzivocavoca kuyashisa amakholori kahle, kuqinisa imisipha yangemuva nengalo.
Ukuvuthwa kwe-block central "ekati"
Ekuphefumulelwe, kancane kancane utholakala kuzo zonke izinhlangothi ezine ngokusekelwa ezandleni nasemadolweni, emuva kuqondile, kufana nephansi. Uma uphuma, phonsa isipele, uhlehlise ikhanda lakho ("I-Lower Cat"), bese uphefumulelwa, vula isikhumba ukuze isikhumba siphethe phansi, futhi "sivule" isithotho. Ukuhamba kuyavela ngemuva kwe-vertex, i-vertebra ngemuva kwe-vertebrae. Gcwalisa imiqulu engu-5 "yekati".
Ungaphinda ubophe ikhanda lakho, ungavumeli ukugoqa phezulu entanyeni bese uhlehlisa emuva! Ibhonasi: i-pose ivuselela ukujikeleza kwegazi esifundeni se-lumbar, iqinisa imisipha yangemuva, ivuselele isikhumba sobuso. Ukuvimbela kahle izifo ze-gynecological!
Izinguquko ezivela "entabeni" kuya ku- "ikati"
On ugqozi, faka "Cat" pose. Uma uphumule kancane kancane uphakamise isikhumba bese uyiphinde: imilenze iselulekile, isikhumba sesifuba sidlula phakathi kwezandla. Ekuphefumulelwe, edabula "I-Cat ephansi", iya ku- "Ikati". Izinguquko zingase zihambisane nemigqa "ku-Cat". Uma uhambela "eNtabeni" (emuva), emuva kuqondile, kusukela "eNtabeni" (phambili) - "nxazonke". Ibhonasi: qinisa imisipha yomgogodla, "gcina" amandla ezocansi.
Ingxenye yokugcina ye "ingane"
Ekuphumuleni kwamanzi "Cat" kancane kancane ungena ku-pose - "Ingane". Khumula.
"Vajarasana" (Imbewu Yemvelo)
Uma u-inhalation, vuka ku "Vajarasana" - ukuphumula nokucabanga. Ukukhipha umoya.
"Ukuthinta umhlaba"
Uma uphuma, phuma umlenze wesokudla ngakwesobunxele. Qala ngokuzulazula phambili. Phumla ngaphakathi. Ungazitshiyi ngezinyawo zangemuva! Into eyinhloko ukugcina ubushelelezi nokufanelana kwemoto. Uma ungenayo amandla okwanele okwenza lokhu kuguqulwa ngokushelela, ukudonsa isikhumba sakho bese ugcina umlenze wakho uqondile, kungcono ukugoba kancane umlenze ongemuva, ugweme ama-jerks.
"Umgijimi"
Ekuphefumulelwe, hamba ngokushelela "Emgodini Ophansi", kodwa faka izandla zakho ngeminwe ukuze uvumele indawo yokuqhuba. Ekuphumuleni umlenze wesokunxele uhamba phambili. Uma usondeza, yidonsa umzimba kusuka esikhwameni kuya kumqhele. Uma ukuphefumula kuvumela, khona-ke lonke ushintsho lungenziwa ngokuphefumula okulodwa.
Tadasana
Ekuphumuleni, ukuguqa ngamadolo, uphakamise phezulu ngencwadi.