** Incazelo: **
Esikhathini esiseceleni esiseceleni kwe-angle angle, unyawo olulodwa lungena ohlangothini olulodwa, idolo ligobile, umzimba ugcwele, ingalo eyodwa inwetshwa phezulu, bese elinye ingalo lidlulela phambili eceleni komlenze wangaphakathi.

Ukuhlola ukuthi i-yoga ifaka kanjani ukuguqula kahle kwakho ngokomzimba nangokwengqondo1

** Izinzuzo: **

1. Nweba okhalweni nohlangothi ukuze uthuthukise ukuguquguquka kwe-groin namathanga angaphakathi.
2. Qinisa amathanga, ama-buttocks, namaqembu emisipha asemqoka.
3. Nweba isifuba namahlombe ukukhuthaza ukuphefumula.
4. Thuthukisa ibhalansi nokuqina komzimba.

Unxantathu Pose

** Incazelo: **
E-Trigonometry, unyawo olulodwa luphuma luye ngakolunye uhlangothi, idolo lihlala liqondile, imizimba ye-tults, ingalo eyodwa inwetshwa ezansi komlenze wangaphambili, kanti enye ingaphezulu inwetshiwe phezulu.

Ukuhlola ukuthi uYoga uphonsa kanjani ukuguqula kahle kwakho ngokomzimba nangokwengqondo2

** Izinzuzo: **
1. Nweba okhalweni oluseceleni kanye ne-groin ukuze uthuthukise ukuguquguquka komzimba.
2. Qinisa amathanga, ama-buttocks, namaqembu emisipha asemqoka.
3. Nweba isifuba namahlombe ukukhuthaza ukuphefumula namandla amaphaphu.
4. Thuthukisa ukuma komzimba nokuma

Pose pase

** Incazelo: **
Ezinhlanzini zezinhlanzi, umzimba ulele phansi emhlabathini, izandla zibekwa ngaphansi komzimba, futhi izintende zibheke ezansi. Kancane kancane khuphula isifuba phezulu, okwenza ukuthi emuva ku-pororide nekhanda ukubheka emuva.
** Izinzuzo: **
1. Nweba isifuba bese uvula indawo yenhliziyo.
2. Yende ngentamo ukuze unciphise ukungezwani entanyeni nasemahlombe.
3. Vuselela izindlala ze-thyroid ne-adrenal, zilinganise uhlelo lwe-endocrine.
4. Khubaza ukucindezela nokukhathazeka, ukukhuthaza ukuthula kwengqondo.

Ukuhlola ukuthi uYoga uphonsa kanjani ukuguqula kahle kwakho ngokomzimba nangokwengqondo3

Ibhalansi yebhala

** Incazelo: **
Ngokulinganisela kwe-Feraearm, lala phansi emhlabathini, gobela ama-elbows akho, ubeke izingalo zakho emhlabathini, phakamisa umzimba wakho emhlabathini, bese ugcina ibhalansi.

** Izinzuzo: **
1. Khulisa amandla ezingalo, amahlombe, nemisipha eyisisekelo.
2. Thuthukisa amakhono okuxhumana komzimba.
3. Thuthukisa ukugxila nokuthula kwangaphakathi.
4. Thuthukisa uhlelo lokujikeleza kanye nokukhuthaza ukuhamba kwegazi.

Plank fork

** Incazelo: **
Emapulangwe e-Ferearm, umzimba ulele phansi emhlabathini, ama-elbows agobile, izingalo emhlabathini, nomzimba uhlala emgqeni oqondile. Izimbotshana nezinzwane zisekela isisindo.

Ukuhlola ukuthi i-yoga ifaka kanjani ukuguqula kahle kwakho ngokomzimba nangokwengqondo

** Izinzuzo: **
1. Qinisekisa iqembu lemisipha eliyisisekelo, ikakhulukazi i-reccomiinis.
2. Thuthukisa ukuzinza komzimba kanye nekhono lokulinganisa.
3. Thuthukisa amandla ezingalo, amahlombe, nangemuva.
4. Thuthukisa ukuma nokuma.

Abasebenzi abanezinwele ezine

** Incazelo: **
Ku-pose ezine ezinemilenze, umzimba ulele phansi emhlabathini, izingalo enwetshiwe ukusekela umzimba, izinzwani ezelwe emuva ngamandla ngamandla, futhi wonke umzimba umiswe emhlabathini, uhambisana nomhlaba.
** Izinzuzo: **
1. Qinisa izingalo, amahlombe, emuva, namaqembu emisipha asemqoka.
2. Thuthukisa ukuzinza komzimba kanye nekhono lokulinganisa.
3. Thuthukisa amandla okhalweni nama-buttocks.
4. Thuthukisa ukuma komzimba nokuma.

Ukuhlola ukuthi uYoga uphonsa kanjani ukuguqula kahle kwakho ngokomzimba nangokwengqondo6

Isango pose

** Incazelo: **
Esitayeleni somnyango, umlenze owodwa unwetshwa ohlangothini olulodwa, omunye umlenze ugobile, umzimba ugxiliwe ohlangothini, ingalo eyodwa inwetshwa phezulu, kanti enye ingalo idluliswa eceleni komzimba.

** Izinzuzo: **
1. Thuthukisa umlenze, ama-buttocks, namaqembu emisipha esiswini.
2. Nweba umgogodla kanye nesifuba ukukhuthaza ukuphefumula