**I-Vajrasana (I-Thunderbolt Pose)**
Hlala endaweni enethezekile izinqe zakho zihlezi ezithendeni zakho.
Qinisekisa ukuthi izinzwane zakho ezinkulu azidlulani.
Beka izandla zakho kancane emathangeni akho, wenze indilinga ngesithupha sakho nayo yonke iminwe yakho.
**Izinzuzo:**
- I-Vajrasana iyisimo sokuhlala esivame ukusetshenziswa ku-yoga nokuzindla, okungakhulula ngempumelelo ubuhlungu be-sciatica.
- Isiza ukuthulisa ingqondo futhi ikhuthaze ukuthula, inenzuzo ikakhulukazi ngemva kokudla ukuze kugaywe ukudla.
- Ingadambisa izilonda zesisu, i-asidi esesiswini eyeqile, nokunye ukungaphatheki kahle kwesisu.
- Amamasaji futhi avuselele imizwa exhunywe ezithweni zokuzala, okuzuzisa amadoda anamasende avuvukele ngenxa yokugeleza kwegazi ngokweqile.
- Ivimbela ngokuphumelelayo i-hernias futhi isebenza njengokuzivocavoca okuhle kokubeletha, ukuqinisa imisipha ye-pelvic.
**Siddhasana (I-Adept Pose)**
Hlala nemilenze yomibili yelulele phambili, guqa idolo lesokunxele, ubeke isithende ngokumelene ne-perineum yethanga lesokudla.
Gobisa idolo elingakwesokudla, ubambe iqakala lesobunxele, ulidonsele emzimbeni, ubeke isithende endaweni yethanga lesobunxele.
Beka izinzwane zazo zombili izinyawo phakathi kwamathanga namathole. Yenza isiyingi ngeminwe yakho bese uyibeka emadolweni akho.
**Izinzuzo:**
- Ithuthukisa ukugxilisa ingqondo nokusebenza kahle kokuzindla.
- Ithuthukisa ukuguquguquka komgogodla kanye nempilo.
- Ikhuthaza ukulinganisela ngokomzimba nangokwengqondo nokuthula kwangaphakathi.
**Sukhasana (Ukuma Kalula)**
Hlala nemilenze yomibili yelulele phambili, guqa idolo elingakwesokudla, ubeke isithende eduze kwe-pelvis.
Gobisa idolo lesokunxele bese ubeka isithende sesokunxele kushin kwesokudla.
Yenza isiyingi ngeminwe yakho bese uyibeka emadolweni akho.
**Izinzuzo:**
- Ithuthukisa ukuguquguquka komzimba nokunethezeka.
- Isiza ekudambiseni ukungezwani kwemilenze nomgogodla.
- Ithuthukisa ukuphumula nokuthula kwengqondo.
I-Padmasana (I-Lotus Pose)
● Hlala yomibili imilenze yelulele phambili, gobisa idolo lesokudla, futhi ubambe iqakala langakwesokudla, ulibeke ethangeni lesobunxele.
● Beka iqakala lesobunxele ethangeni lesokudla.
● Beka zombili izithende eduze kwesingezansi sesisu.
Izinzuzo:
Isiza ukuthuthukisa ukuma komzimba nokulinganisela.
Izinsiza ekudambiseni ukungezwani emilenzeni naku-sacrum.
Kwenza ukuphumula nokuzola kwangaphakathi.
**Tadasana (Mountain Pose)**
Yima izinyawo zihlangene, izingalo zilenga ngokwemvelo emaceleni akho, izintende zibheke phambili.
Phakamisa kancane izingalo zakho phezulu, uhambisane nezindlebe zakho, iminwe ibheke phezulu.
Gcina ukuhleleka komzimba wakho wonke, ugcine umgogodla wakho uqondile, isisu sibambekile, namahlombe ekhululekile.
**Izinzuzo:**
- Isiza ukuthuthukisa ukuma nokuzinza ezindaweni zokuma.
- Iqinisa imisipha emaqakaleni, emilenzeni, nasemhlane ongezansi.
- Ithuthukisa ibhalansi nokuxhumana.
- Kuthuthukisa ukuzethemba nokuzinza kwangaphakathi.
**I-Vrikshasana (Isimo Sesihlahla)**
Yima ngezinyawo ndawonye, ubeke unyawo lwakho lwesobunxele ethangeni elingaphakathi lomlenze wakho wesokudla, eduze ne-pelvis ngangokunokwenzeka, ugcine ibhalansi.
Hlanganisa izintende zakho phambi kwesifuba sakho, noma uzilule phezulu.
Gcina ukuphefumula okuqinile, gxilisa ukunaka kwakho, futhi ugcine ibhalansi.
**Izinzuzo:**
- Ithuthukisa amandla nokuvumelana nezimo emaqakaleni, amankonyane, namathanga.
- Ithuthukisa ukuzinza nokuvumelana nezimo emgogodleni.
- Ikhuthaza ukulinganisela nokugxila.
- Kuthuthukisa ukuzethemba nokuthula kwangaphakathi.
**Balasana (Isimo Sengane)**
Guqa kumata e-yoga ahlukaniswe amadolo, uwaqondanise nezinqulu, izinzwane ezithintanayo, nezithende ezicindezela emuva.
Songa phambili kancane, ulethe isiphongo sakho phansi, izingalo zelulelwe phambili noma ukhululeke emaceleni akho.
Phefumula ngokujulile, uphumule umzimba wakho ngangokunokwenzeka, ugcine ukuma.
**Izinzuzo:**
- Ikhulula ukucindezeleka nokukhathazeka, ikhuthaza ukuphumula komzimba nengqondo.
- Welula umgogodla nezinqulu, enciphisa ukungezwani emhlane nasentanyeni.
- Ivuselela uhlelo lokugaya ukudla, isiza ekudambiseni ukungagayeki kahle nokuphatheka kabi kwesisu.
- Ijulisa umoya, ikhuthaze ukuphefumula okushelelayo futhi ikhulule ubunzima bokuphefumula.
**I-Surya Namaskar (Isibingelelo Selanga)**
Yima izinyawo zihlangene, izandla zicindezelwe ndawonye phambi kwesifuba.
Adonse umoya, phakamisa izingalo zombili phezulu, welule umzimba wonke.
Exhale, gobela phambili kusukela okhalweni, uthinte phansi ngezandla eduze ezinyaweni ngangokunokwenzeka.
Hola umoya, buyisela unyawo lwesokudla emuva, wehlise idolo elingakwesokudla bese ugoqa ingemuva, bheka uphakamise.
Exhale, buyisela unyawo lwesokunxele ukuze luhlangane kwesokudla, wenze indawo yenja ebheke phansi.
Hola umoya, wehlise umzimba endaweni yepulangwe, ugcine umgogodla nokhalo luqondile, gqolozela phambili.
Exhale, wehlise umzimba phansi, ugcine izindololwane ziseduze nomzimba.
Adonse umoya, phakamisa isifuba bese ubhekisa ikhanda phansi, welula umgogodla futhi uvule inhliziyo.
Exhale, phakamisa izinqulu bese uhlehlela emuva endaweni yenja ebheke phansi.
Hola umoya, hambisa unyawo lwesokudla phakathi kwezandla, uphakamise isifuba ubheke phezulu.
Exhale, ulethe unyawo lwesobunxele phambili ukuze uhlangane kwesokudla, ugoqa phambili usuka ezinqulwini.
Adonse umoya, phakamisa izingalo zombili phezulu, welule umzimba wonke.
Exhale, hlanganisa izandla phambi kwesifuba, ubuyele endaweni yokuqala yokuma.
**Izinzuzo:**
- Iqinisa umzimba futhi ikhulise ukuguquguquka, ithuthukise ukuma okuphelele.
- Ivuselela ukujikeleza kwegazi, isheshise imetabolism.
- Ithuthukisa umsebenzi wokuphefumula, ikhulisa amandla amaphaphu.
- Kuthuthukisa ukugxila kwengqondo nokuzola kwangaphakathi.
Isikhathi sokuthumela: Apr-28-2024
