Yima entabeni ubeke ezinyaweni zakho zibanzi kunobubanzi be-hip.
Guqula izinzwane zakho ngaphandle cishe ngama-45 degrees.
Inhale ukunwebeka umgogodla, ukhiphe njengoba ugoba amadolo akho bese u-squat phansi.
Letha izintende zezandla zakho phambi kwesifuba sakho, ucindezela ama-elbows akho ngokumelene naphakathi kwamathanga akho.
Bamba ukuphefumula okungu-5-8.

2.ke ugobe phambili ngezingalo ezinwetshiwe emuva

Yima entabeni ubeke izinyawo zakho ububanzi be-hip.
Qeqa izandla zakho ngemuva komhlane wakho, inhale ukuze unwebe umgogodla.
Khipha njengoba ugeleza kancane.
Nweba izingalo zakho zibuyele emuva nangokunokwenzeka.
Bamba ukuphefumula okungu-5-8.

I-3.Warrior ngiyayibeka

Yima entabeni ubeke izinyawo zakho zibanzi kunobude bomlenze owodwa.
Guqula unyawo lwakho lwesokudla ama-degrees angama-90, bese uguqula unyawo lwakho lwesobunxele ngaphakathi.
Jikelezisa okhalweni lwakho ukuze ubhekane nohlangothi lwesokunene, inhale ukunwebeka umgogodla.
Khipha njengoba ugoba idolo lakho elifanele ukwakha i-angle ye-90-degree phakathi kwethanga ne-shin.
Bamba ukuphefumula okungu-5-8, bese ushintsha izinhlangothi.

4.Cat-inkomo pose

Qala ezandleni nasemadolweni akho, ngezandla nezinyawo zakho ububanzi.
Gcina izingalo namathanga akho angenayo mat.
Inhale njengoba uphakamisa ikhanda nesifuba sakho, khipha njengoba uzungeza umhlane wakho.
Gxila ekukhuliseni i-vertebra yomgogodla yi-vertebra.
Phinda imijikelezo engu-5-8.

5.plank pose

Qala isikhundla esithambekele ku-mat, izandla zakho zibekwe eceleni kwesifuba sakho.
Gcina izinyawo zakho ze-hip zibanzi, zikhipha futhi zibambe iqhaza lakho.
Qelisa izingalo nemilenze yakho, ubambe isikhundla seplank.
Bamba ukuphefumula okungu-5-8.

6.Donid-ebheke inja

Qala kusuka ku-Plunk Pose, uphakamise okhalweni lwakho bese ubuyela emuva.
Cindezela izinyawo zakho ngokuqinile emhlabathini, qinisa amathanga akho bese ubacindezela.
Welula umgogodla wakho futhi uqonde izingalo zakho.
Bamba ukuphefumula okungu-5-8.

7.Seated Spinal Twist

.Hlala embhedeni ngemilenze yakho enwetshiwe ngqo phambi kwakho.
Faka unyawo lwakho lwesobunxele ngaphakathi noma ngaphandle kwethanga lakho lokunene.
Inhale ukunwebeka umgogodla, ukunweba izingalo zakho ezinhlangothini.
Khipha njengoba ujikisa umzimba wakho ngakwesokunxele.
Cindezela ingalo yakho yangakwesokudla ngokumelene ngaphandle kwethanga lakho lesokunxele.
Faka isandla sakho sobunxele ngemuva kwakho ku-mat.
Bamba ukuphefumula okungu-5-8, bese ushintsha izinhlangothi.

I-8.Camel pose

Khona emgqonyeni wezinyawo zakho ububanzi bezinyawo zakho.
Beka izandla zakho okhalweni lwakho, inhale ukunwebeka umgogodla.
Exhale njengoba ugoba emuva, ukubeka izandla zakho ezithendeni zakho ngasikhathi sinye.
Wabasaqalayo bangasebenzisa amabhlogo we-yoga ukuze axhase.

Bamba ukuphefumula okungu-5-8.

9.I-Hero Pose ngokugoba phambili

Kneel on the mat ngezinyawo zakho zibanzi kancane kunobubanzi be-hip.
Hlala emuva ezithendeni zakho, bese ugoba i-torso yakho phambili.
Nweba izingalo zakho phambili, uphumule ebunzini lakho ku-mat.
Bamba ukuphefumula okungu-5-8.

10.Isidumbu pose

Qamba amanga emhlane wakho embhedeni ngezinyawo zakho zibanzi kune-hip-ububanzi.
Beka izingalo zakho ngezinhlangothi zakho ngezintende ezibheke phezulu.
Vala amehlo akho bese uzindla imizuzu emi-5-8.