**Incazelo:**
Ku-engeli eseceleni enwetshiwe, unyawo olulodwa lunyathela ohlangothini olulodwa, idolo ligobile, umzimba utshekile, ingalo eyodwa yelulelwe phezulu, kanti enye ingalo yelulelwa phambili eceleni kohlangothi lwangaphakathi lomlenze wangaphambili.

Ukuhlola Indlela I-Yoga Emi Ngayo Iguqula Impilo Yakho Engokomzimba Nangokwengqondo1

**Izinzuzo:**

1. Nweba ukhalo nohlangothi ukuze uthuthukise ukuguquguquka kwe-groin namathanga angaphakathi.
2. Qinisa amathanga, izinqe, namaqembu emisipha aphakathi.
3. Nweba isifuba namahlombe ukuze ukhuthaze ukuphefumula.
4. Thuthukisa ibhalansi nokuzinza komzimba.

I-Triangle Pose

**Incazelo:**
Ku-trigonometry, unyawo olulodwa luphuma luye ohlangothini olulodwa, idolo lihlala liqondile, umzimba utshekile, ingalo eyodwa yelulelwe phansi ngaphandle komlenze wangaphambili, kanti enye ingalo yelulelwe phezulu.

Ukuhlola Ukuthi I-yoga Ima Kanjani Iguqula Impilo Yakho Engokomzimba Nangokwengqondo2

**Izinzuzo:**
1. Nweba ukhalo oluseceleni kanye nenyonga ukuze uthuthukise ukuguquguquka komzimba.
2. Qinisa amathanga, izinqe, namaqembu emisipha aphakathi.
3. Nweba isifuba namahlombe ukuze ukhuthaze amandla okuphefumula namaphaphu.
4. Thuthukisa ukuma komzimba nokuma komzimba

I-Fish Pose

**Incazelo:**
Esimeni sezinhlanzi, umzimba ulele phansi, izandla zibekwe ngaphansi komzimba, futhi izintende zibheke phansi. Phakamisa kancane isifuba phezulu, wenze umhlane uphumele ngaphandle futhi ikhanda libheke emuva.
**Izinzuzo:**
1. Nweba isifuba futhi uvule indawo yenhliziyo.
2. Nweba intamo ukuze unciphise ukungezwani kwentamo nasemahlombe.
3. Khuthaza i-thyroid kanye nezindlala ze-adrenal, bhalansisa uhlelo lwe-endocrine.
4. Khipha ukucindezeleka nokukhathazeka, ukhuthaze ukuthula kwengqondo.

Ukuhlola Indlela I-Yoga Emi Ngayo Iguqula Impilo Yakho Engokomzimba Nangokwengqondo3

Ibhalansi yengalo

**Incazelo:**
Ngokulinganisela kwengalo, lala phansi, ugobe izindololwane zakho, ubeke izingalo zakho phansi, phakamisa umzimba wakho phansi, futhi ugcine ibhalansi.

**Izinzuzo:**
1. Khulisa amandla ezingalo, amahlombe, nemisipha ewumgogodla.
2. Thuthukisa ibhalansi namakhono okuxhumana komzimba.
3. Thuthukisa ukugxilisa ingqondo nokuthula kwangaphakathi.
4. Thuthukisa uhlelo lokujikeleza kwegazi futhi ukhuthaze ukugeleza kwegazi.

Ipulanga lomphambili

**Incazelo:**
Emapulangeni engalo, umzimba ulele phansi, izindololwane zigobile, izingalo ziphansi, futhi umzimba uhlala umugqa oqondile. Izinzwane nezinzwane zisekela isisindo.

Ukuhlola Indlela I-Yoga Emi Ngayo Iguqula Impilo Yakho Engokomzimba Nangokwengqondo5

**Izinzuzo:**
1. Qinisa i-core muscle group, ikakhulukazi i-rectus abdominis.
2. Thuthukisa ukuzinza komzimba kanye nekhono lokulinganisa.
3. Thuthukisa amandla ezingalo, amahlombe, nomhlane.
4. Thuthukisa ukuma nokuma.

Ukuma Kwabasebenzi Abanemilenze Emine

**Incazelo:**
Ekumiseni kwemilenze emine, umzimba ulele phansi, izingalo zeluliwe ukuze zisekele umzimba, izinzwane zelulelwe emuva ngamandla, futhi wonke umzimba ulengiswe phansi, uqondane nomhlaba.
**Izinzuzo:**
1. Qinisa izingalo, amahlombe, umhlane, namaqoqo emisipha angaphakathi.
2. Thuthukisa ukuzinza komzimba kanye nekhono lokulinganisa.
3. Khulisa amandla okhalo nezinqe.
4. Thuthukisa ukuma komzimba nokuma komzimba.

Ukuhlola Indlela I-Yoga Emi Ngayo Iguqula Impilo Yakho Engokomzimba Nangokwengqondo6

Ukuma kwesango

**Incazelo:**
Ngokwesitayela somnyango, umlenze owodwa unwetshwa ohlangothini olulodwa, omunye umlenze ugobile, umzimba utshekele eceleni, ingalo eyodwa yelulelwe phezulu, enye ingalo yelulelwe ohlangothini lomzimba.

**Izinzuzo:**
1. Thuthukisa umlenze, izinqe, namaqembu emisipha yesisu eseceleni.
2. Nweba umgogodla nesifuba ukuze ukhuthaze ukuphefumula