Engeza lesi sigaba semaminithi angu-10 ohlelweni lokuzivocavoca, yenze izikhathi eziningana ngeviki futhi maduzane uzomangala ukuthi uzoba nezimo ezinjani nokulinganisela.
1.Phuma umqhawe
Imisipha yemilenze, izintambo nezandla zisebenza ngesikhathi se-yoga.
Yenza umxhwele ngonyawo lwakho lokunene phambili, yeka ngakwesobunxele ngakwesobunxele - phuma ngaphandle nge-angle yama-45 degrees. Yenza izintende phansi ezinhlangothini ekuphakameni kwamahlombe: isandla sakho sokunene kufanele sibe ngaphezu kwesinyawo sokunene, futhi isandla sokunxele kufanele sibe ngaphezu kwesobunxele. Zama ukwandisa indawo ye-pelvic, uqondise iminwe yakho, udonse phansi amahlombe akho, ubheke phambili. Bamba kulesi sikhundla ngokuphefumula okungu-4, uphinde ubheke phambili ukusuka komunye umlenze.
2. I-pose yexantathu
Ukuqina kwemisipha, izihluthulelo zesifuba namazinyo ukusebenza.
Yima unyawo lwakho lokunene isinyathelo ngaphambi kwesokunxele sakho. Izinzwane zonyawo lokunene ziqondiswa phambili, futhi ezokunxele zihanjiswe ngaphandle nge-engela ye-degrees 90. Phonsa izingalo zakho ezinhlangothini, uhambise isisindo somzimba ngakwesobunxele (njengokungathi udonsa umlenze ohlangothini) bese ugoqa, uzama ukufinyelela kufini, isinqe noma unyawo ngesandla sakho sokunene. Amaqhubu angaphenduli, welula umgogodla. Phakamisa isandla sakho sobunxele phezulu ukuze amahlombe akho akha umugqa oqondile, bese ubheka phezulu. Nweba isifuba sakho ekuqondeni kusuka phansi kuze kube ngangokunokwenzeka. Bamba ukuphefumula okungu-4, khuphuka, jikela ngakwesokunxele bese uphinda. Ngezivivinyo ze-yoga ukwandisa amandla, uzozizwa ungcono kakhulu futhi umzimba uzoguquguquka.
I-Z. Pose yeCrescent
Imisipha-iziqinisi, imisipha yemilenze nezintambo zisebenza; phuthukisa ibhalansi ku-yoga.
Esimeni sesigxathu (umlenze wesobunxele phambi kwesokudla), udlulisele isisindo emlenzeni wesobunxele bese usula isandla sangakwesokunxele phansi phansi 25 cm phambi kwenyawo. Donsela ingalo eqondile phezulu, uphakamise umlenze wakho wokunene emva kwakho ukuze ekugcineni uhambisane nesitezi, ume, ubheke phansi. Phula umzimba, udonse isifuba phansi, ngokusemandleni akho. Bamba ukuphefumula okungu-4, shintsha umlenze wakho bese uphinda.
4. Isihlahla Pose
Imisipha yamasosha ngesikhathi se-yoga
Dlulisa isisindo emlenzeni wesokudla futhi, ukulinganisa, ubeke esithendeni kwesokunxele. Vula umlenze wesokunxele, phinda izintende phambi kwesifuba. Njengoba unomuzwa wokuthi ubambe ibhalansi, kancane kancane hamba unyawo lwakho lwesokunxele kuze kufike emkhathini wangaphakathi wethanga ngokuphakama njengoba umqondo wakho wokulinganisela uzovumela. Bamba kule ndawo ukuphefumula okungu-4, bese wenza i-avant ukusuka komunye umlenze.
5. Isikhundla seKamel
Imisipha engxenyeni engezansi yomzimba; welula imisipha yomzimba ngaphambi kwe-yoga.
Yima emadolweni akho, imilenze ebubanzi besikhumba, ama-arches of feet phansi. Ngenkathi ubambe iziqhwa ngokuzenzekelayo, i-pelvic isuke ngaphezu kwamadolo, ugobe kancane futhi ubeke izandla zakho ezithende noma ezingxenyeni. Vula amahlombe akho bese uvumela ikhanda lakho lihlale likhululekile. Bamba ukuphefumula okungu-4, bese uhlala kancane ezintendeni zakho bese ugoba phambili, welula izandla zakho phambi kwakho. Kulesi sikhundla, bamba ezinye iziphefumula ezine.
6. I-Pose yenja ibheke phezulu
Imisipha yezandla, emuva nangeminyango isebenza; welula imisipha yengxenye yangaphakathi yomzimba.
Hlala phansi, thuthukisa izandla zakho, wandisa imilenze yakho uye endaweni yesigxobo, umzimba ubeka umugqa oqondile. Ukuqhubekela phambili, uncike ezinyaweni zezinyawo, wehlisa umlenze phansi, ugcine izinyathelo ngesisindo. Phakamisa isifuba sakho ukuze ukwazi ukuphakamisa kokubili ubuso bakho bese ubheka phezulu. Bamba ukuphefumula okungu-4.
7. Ukuphikisana endaweni yokuhlala
Sula imisipha yomzimba; sithula phansi ngesikhathi se-yoga.
Hlala phansi, uguqe ngamadolo bese uwela unyawo lwakho lokunene ngakwesokunxele. Vula umzimba ngakwesokudla bese uphuma ingalo yesobunxele egobile egcekeni phambi kwamadolo, isundu sibheke ngakwesokudla. Beka isandla sakho sokunene emva kwakho, ubuke emuva. Bamba ukuphefumula okungu-4, phinda ngakolunye uhlangothi.