I-Bharadvaja's Twist
**Incazelo:**
Kulesi simo se-yoga, umzimba uzungeza ohlangothini olulodwa, enye ingalo ibekwe kolunye umlenze bese enye ingalo ibekwe phansi ukuze izinze. Ikhanda lilandela ukujikeleza komzimba, amehlo aqondiswe ohlangothini olusontekile.
**Izinzuzo:**
Ithuthukisa ukuguquguquka komgogodla nokuhamba.
Ithuthukisa ukugaya futhi ithuthukise impilo yesitho.
Ikhulula ukungezwani emhlane nasentanyeni.
Ithuthukisa ukuma komzimba nokulinganisela.
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I-Boat Pose
**Incazelo:**
Ku-Boat Pose, umzimba uncike emuva, uphakamisa izinqulu phansi, futhi yomibili imilenze nomzimba womzimba kuphakanyiswa ndawonye, kwakhe umumo ongu-V. Izingalo zingadlulela phambili ngokuhambisana nemilenze, noma izandla zingabamba amadolo.
**Izinzuzo:**
Iqinisa imisipha ewumgogodla, ikakhulukazi i-rectus abdominis.
Ithuthukisa ibhalansi nokuzinza.
Iqinisa izitho zesisu futhi ithuthukise uhlelo lokugaya ukudla.
Ithuthukisa ukuma, inciphisa ukungakhululeki emhlane nasesinqeni.
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I-Bow Pose
**Incazelo:**
Ku-Bow Pose, umzimba ulala phansi, imilenze igobile, futhi izandla zibambe izinyawo noma amaqakala. Ngokuphakamisa ikhanda, isifuba, nemilenze phezulu, kwakheka umumo womnsalo.
**Izinzuzo:**
Ivula isifuba, amahlombe, nomzimba wangaphambili.
Iqinisa imisipha yomhlane nokhalo.
Ivuselela izicubu zomzimba kanye ne-metabolism.
Ithuthukisa ukuguquguquka nokuma komzimba.
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I-Bridge Pose
**Incazelo:**
Ku-Bridge Pose, umzimba ulele phansi, imilenze igobile, izinyawo zibekwe phansi ebangeni elimaphakathi ukusuka ezinqulwini. Izandla zibekwe nhlangothi zombili zomzimba, izintende zibheke phansi. Khona-ke, ngokuqinisa imisipha ye-glutes nethanga, izinqe ziphakanyiswa phansi, zakha ibhuloho.
**Izinzuzo:**
Iqinisa imisipha yomgogodla, ama-glutes namathanga.
Yandisa isifuba, ithuthukise umsebenzi wokuphefumula.
Ivuselela i-thyroid kanye nezindlala ze-adrenal, ilinganisela uhlelo lwe-endocrine lomzimba.
Ikhulula iqolo nokuqina.
I-Camel Pose
**Incazelo:**
Ku-Camel Pose, qala endaweni yokuguqa, amadolo ahambisane nezinqulu kanye nezandla ezibekwe ezinqulwini noma ezithendeni. Bese uncikisa umzimba emuva, uphushela okhalo phambili, ngenkathi uphakamisa isifuba futhi ubheke emuva.
**Izinzuzo:**
Ivula umzimba wangaphambili, isifuba, namahlombe.
Iqinisa umgogodla nemisipha yangemuva.
Ithuthukisa ukuguquguquka nokuma komzimba.
Ivuselela izindlala ze-adrenal, ikhulule ukukhathazeka nokucindezeleka.
Isikhathi sokuthumela: May-02-2024
