** IVajrasana (Thunderbolt pose) **
Hlala endaweni enhle nama-buttocks akho uphumule ezithendeni zakho.
Qinisekisa ukuthi izinzwani zakho ezinkulu azidlulisi.
Beka izandla zakho kancane emathangeni akho, wakhe umbuthano ngesithupha sakho kanye neminwe yakho yonke.
** Izinzuzo: **
- I-Vajrasana iyisimo sokuhlala esivame ukusetshenziswa kwe-yoga nokuzindla, esingakususa ngempumelelo izinhlungu ze-sciatica.
- Isiza ukwehlisa ingqondo futhi kuthuthukiswe ukuthula, kube nenzuzo ikakhulukazi ngemuva kokudla kokugaya.
- Ingadambisa izilonda zesisu, i-gastric acid ngokweqile, nezinye izimo ezisheshayo.
- Massages futhi kuvuse izinzwa ezixhumeke kwizitho zokuzala, zinenzuzo emadodeni anama-testicles avuvukala ngenxa yokugeleza kwegazi ngokweqile.
- Ukuvimbela ngempumelelo uHernias futhi kusebenza njengokuzivocavoca okuhle kwe-prenatal, ukuqinisa izicubu ze-pelvic.
** Siddhasana (ADEPT POSE) **
Hlala kuyo yomibili imilenze eyeluliwe phambili, ugobe idolo kwesobunxele, ubeke isithende ngokumelene ne-Jerineum yethanga lokunene.
Bopha idolo elifanele, ubambe i-ankle yangakwesobunxele, ulidonsele emzimbeni, ubeke isithende ngokumelene ne-Jerineum yethanga lesokunxele.
Beka izinzwani zezinyawo zombili phakathi kwamathanga namathole. Yakha umbuthano ngeminwe yakho bese uwabeka emadolweni akho.
** Izinzuzo: **
- Kuthuthukisa ukusebenza kokuhlushwa nokuzindla.
- Kuthuthukisa ukuguquguquka komgogodla nempilo.
- Ikhuthaza ukulinganisela ngokomzimba nangokwengqondo nokuthula kwangaphakathi.
** I-Sukhasana (i-Easy Pose) **
Hlala kuyo yomibili imilenze eyeluliwe phambili, ugobe idolo elifanele, ubeke isithende eduze kwe-pelvis.
Gobela idolo kwesobunxele bese ubeka isithende kwesobunxele ku-shin shin.
Yakha umbuthano ngeminwe yakho bese uwabeka emadolweni akho.
** Izinzuzo: **
- Ithuthukisa ukuguquguquka komzimba nenduduzo.
- Isiza ukudambisa ukungezwani emilenzeni nasemgogodleni.
- Ikhuthaza ukuphumula kanye nokuzola ngokwengqondo.
Padmasana (i-lotus pose)
● Hlala kuyo yomibili imilenze eyeluliwe phambili, ugobe idolo elifanele, ubambe i-ankle efanele, uyibeke ethangeni kwesobunxele.
● Faka i-ankle yangakwesobunxele ethangeni lokunene.
● Beka izithende zombili eduze kwesisu esingezansi.
Izinzuzo:
Isiza ukuthuthukisa ukuma komzimba nokulinganisela.
Ingculazi ekunciphiseni ukungezwani emilenzeni nasezinhlungwini.
Kusiza ukuphumula nokuzola kwangaphakathi.
** I-Tadasana (Pountain pose) **
Yima ngezinyawo ndawonye, izingalo zilenga ngokwemvelo ezinhlangothini zakho, izintende zezandla zibheke phambili.
Kancane kancane phakamisa izingalo zakho phezulu, ukufana nezindlebe zakho, iminwe ikhomba phezulu.
Gcina ukuhambisana komzimba wakho wonke, ukugcina umgogodla wakho uqonde, isisu sazibandakanya, futhi amahlombe aphumule.
** Izinzuzo: **
- Isiza ukuthuthukisa ukuma nokuqina ezikhundleni ezimile.
- Qinisekisa izicubu emaqakalani, emilenzeni, kanye nasemuva emuva.
- Ithuthukisa ibhalansi nokuxhumana.
- Kuqinisa ukuzethemba nokuqina kwangaphakathi.
** I-Vriklasana (Isihlahla Sesihlahla) **
Yima ngezinyawo ndawonye, ubeke unyawo lwakho lwesobunxele ethangeni elingaphakathi lomlenze wakho wesokudla, eduze kwe-pelvis ngangokunokwenzeka, ukulondolozela ukulinganisela.
Letha izintende zezandla zakho phambi kwesifuba sakho, noma uzenzele phezulu.
Gcina ukuphefumula okuqinile, gxila ukunaka kwakho, bese uxhasa ibhalansi.
** Izinzuzo: **
- Ithuthukisa amandla nokuguquguquka kwama-ankle, amathole namathanga.
- Kuthuthukisa ukuqina nokuvumelana nezimo emgogodleni.
- Ithuthukisa ukulinganisela nokuhlushwa.
- Kuqinisa ukuqiniseka nokuthula kwangaphakathi.
** I-Balasana (POSE Ingane) **
Kneel on the yoga mat ngamadolo ahlukaniswe ngamadolo, ubavumelanisa nezinzwane, izinzwane ezithinta inhliziyo, futhi izithende zicindezela emuva.
Shintsha kancane phambili, ukuletha ibutho lakho emhlabathini, izingalo zelulele phambili noma zivuseleleke izinhlangothi zakho.
Phefumula ngokujulile, uphumule umzimba wakho ngangokunokwenzeka, ulondoloze indawo.
** Izinzuzo: **
- Khipha ukucindezela nokukhathazeka, ukukhuthaza ukuphumula komzimba nengqondo.
- Yelula umgogodla kanye okhalweni, ukunciphisa ukungezwani ngemuva emuva nasentanyeni.
- Ivuselela uhlelo lokugaya ukudla, ukusiza ekunciphiseni ukuncipha nokungathandeki kwesisu.
- Ukujula ukujula, ukukhuthaza ukuphefumula okubushelelezi futhi kudambise ubunzima bokuphefumula.
** I-Surya Namaskar (I-Sun Salution) **
Yima ngezinyawo ndawonye, izandla zicindezelwe ndawonye phambi kwesifuba.
Inhale, phakamisa zombili izingalo eziphezulu, ukunweba wonke umzimba.
Khulisa, ugobe phambili okhalweni, uthinte umhlabathi ngezandla eduze kwezinyawo ngangokunokwenzeka.
Inhale, gxanyela unyawo lwesokudla emuva, wehlise idolo elifanele bese ulungisa umhlane, ukugqolozelwa.
Exhale, ulethe unyawo lwesobunxele emuva ukuze uhlangane nesokudla, wakhe isikhundla senja ebheke phansi.
Inhale, wehlise umzimba esimweni seplank, ugcine umgogodla nokhamiya uqonde, ubheke phambili.
Exhale, wehlise umzimba emhlabathini, ugcine ama-elbows eduze nomzimba.
Inhale, phakamisa isifuba bese ungena emhlabathini, welula umgogodla bese uvula inhliziyo.
Exhale, phakamisa okhalweni bese ucindezela emuva esikhundleni se-Door Doven.
Inhale, ngena unyawo lwesokudla phambili phakathi kwezandla, uphakamise isifuba ubheke phezulu.
Exhale, ulethe unyawo lwesobunxele phambili ukuze uhlangane nelungelo, usonga phambili okhalweni.
Inhale, phakamisa zombili izingalo eziphezulu, ukunweba wonke umzimba.
Exhale, ulethe izandla ndawonye phambi kwesifuba, ubuyela endaweni yokuma yokuqala.
** Izinzuzo: **
- Qinisa umzimba futhi wandise ukuguquguquka, ngcono ukuma okuphelele.
- Ivuselela ukujikeleza kwegazi, ukusheshisa imetabolism.
- Kuthuthukisa umsebenzi wokuphefumula, okwandisa umthamo wamaphaphu.
- Ithuthukisa ukugxila kwengqondo nokuzola kwangaphakathi.
Isikhathi Seposi: APR-28-2024
