###I-Low Lunge
**Incazelo:**
Lapho ilunga liphansi, unyawo olulodwa luya phambili, idolo liyagoba, omunye umlenze ubheke emuva, futhi izinzwane zihlale phansi. Tshekisa umzimba wakho ongaphezulu phambili futhi ubeke izandla zakho nhlangothi zombili zemilenze yakho yangaphambili noma uziphakamise ukuze ugcine ibhalansi.
**Izinzuzo:**
1. Yelula ithanga langaphambili kanye nemisipha ye-iliopsoas ukuze ukhulule ukuqina kwe-hip.
2. Qinisa imisipha yomlenze ne-hip ukuze uthuthukise ukuzinza.
3. Nweba isifuba namaphaphu ukuze ukhuthaze ukuphefumula.
4. Thuthukisa uhlelo lokugaya ukudla futhi ukhuthaze impilo yezitho zesisu.
###I-Pigeon Pose
**Incazelo:**
Kumajuba, umlenze owodwa ogobile ubekwa phambili ngaphambi komzimba, izinzwane zibheke ngaphandle. Nweba omunye umlenze uhlehle, ubeke izinzwane phansi, bese utshekisa umzimba phambili ukuze ugcine ukulingana.
**Izinzuzo:**
1. Yelula imisipha ye-iliopsoas nezinqe ukuze ukhulule i-sciatica.
2. Thuthukisa ukuguquguquka kokujoyina kwe-hip kanye nobubanzi bokunyakaza.
3. Khipha ukucindezeleka nokukhathazeka, khuthaza ukuphumula nokuthula kwangaphakathi.
4. Khuthaza uhlelo lokugaya futhi ukhuthaze ukusebenza kwezitho zesisu.
###I-Plank Pose
**Incazelo:**
Ngesitayela sepulangwe, umzimba ugcina umugqa oqondile, osekelwa izingalo nezinzwane, izindololwane zicindezelwe ngokuqinile ngokumelene nomzimba, imisipha ewumgogodla iqinile, futhi umzimba awugobile noma awuguquki.
**Izinzuzo:**
1. Qinisa i-core muscle yeqembu, ikakhulukazi i-rectus abdominis kanye ne-abdominis eguquguqukayo.
2. Thuthukisa ukuzinza komzimba kanye nekhono lokulinganisa.
3. Thuthukisa amandla ezingalo, amahlombe, nomhlane.
4. Thuthukisa ukuma nokuma ukuze uvimbele ukulimala okhalweni nangemuva.
###Indawo Yokulima
**Incazelo:**
Ngokwesitayela sokulima, umzimba ulele phansi, izandla zibekwe phansi, izintende zibheke phansi. Phakamisa kancane imilenze yakho uyinwebe iqonde ekhanda kuze kufike izinzwane zakho.
**Izinzuzo:**
1. Nweba umgogodla nentamo ukuze unciphise ukungezwani emhlane nasentanyeni.
2. Yenza kusebenze indlala yegilo kanye nezindlala ze-adrenal, ukhuthaze umzimba.
3. Thuthukisa uhlelo lokujikeleza kwegazi futhi ukhuthaze ukugeleza kwegazi.
4. Ukukhulula ubuhlungu bekhanda nokukhathazeka, ukukhuthaza ukuphumula ngokomzimba nangokwengqondo.
###Isikhundla Sinikezelwe kuSage Marichi A
**Incazelo:**
Encwadini Yokukhulekela UMariya Ohlakaniphile Ukuma, umlenze owodwa ugobile, omunye umlenze unwetshiwe, umzimba utshekele phambili, futhi izandla zombili zibambe izinzwane zangaphambili noma amaqakala ukuze zilondoloze ukulingana.
**Izinzuzo:**
1. Yelula amathanga, igroin, nomgogodla ukuze uthuthukise ukuguquguquka komzimba.
2. Qinisa iqembu lemisipha ewumgogodla nemisipha yangemuva, futhi uthuthukise ukuma.
3. Khuthaza izitho zokugaya futhi ukhuthaze umsebenzi wokugaya.
4. Thuthukisa ukulinganisela komzimba nokuzinza.
###Ukuma Kunikezelwe kuSage Marichi C
**Incazelo:**
Encwadini ethi Salute to the Wise Mary C ukuma, umlenze owodwa ugobile phambi komzimba, izinzwane zicindezelwa phansi, omunye umlenze welulelwe emuva, umzimba ongenhla utshekele phambili, futhi zombili izandla zibambe izinzwane zangaphambili noma amaqakala. .
**Izinzuzo:**
1. Nweba amathanga, izinqe, nomgogodla ukuze uthuthukise ukuguquguquka komzimba.
2. Qinisa iqembu lemisipha ewumgogodla nemisipha yangemuva, futhi uthuthukise ukuma.
3. Khuthaza izitho zokugaya futhi ukhuthaze umsebenzi wokugaya.
4. Thuthukisa ukulinganisela komzimba nokuzinza.
###I-Reclined Butterfly Pose
**Incazelo:**
Endaweni yovemvane obuphezulu, lala phansi, guqa amadolo akho, uhlanganise izinyawo zakho, bese ubeka izandla zakho nhlangothi zombili zomzimba wakho. Khululeka kancane kancane umzimba wakho futhi uvumele amadolo akho avuleke ngokwemvelo ngaphandle.
**Izinzuzo:**
1. Dambisa ukungezwani ezinqulwini nasemilenzeni, futhi ukhulule i-sciatica.
2. Khululeka umzimba, unciphise ukucindezeleka nokukhathazeka.
3. Khuthaza izitho zesisu futhi ukhuthaze umsebenzi wokugaya ukudla.
4. Thuthukisa ukuguquguquka ngokomzimba nokunethezeka.
Uma unentshisekelo kithi, sicela usithinte
Isikhathi sokuthumela: May-18-2024
