###Low BUNGE
** Incazelo: **
Esikhungweni esiphansi, unyawo olulodwa luya phambili, ukugoba amadolo, omunye umlenze udlulela emuva, nezinzwane zomhlaba phansi. Tshela umzimba wakho ongenhla phambili bese ubeka izandla zakho nhlangothi zombili zemilenze yakho yangaphambili noma uziphakamise ukuze ulondoloze ibhalansi.
** Izinzuzo: **
1. Yelula amathanga angaphambili nemisipha ye-iiopsoas ukudambisa ukuqina kwe-hip.
2. Qinisa umlenze kanye nemisipha ye-hip ukuze uthuthukise ukuqina.
3. Nweba isifuba namaphaphu ukukhuthaza ukuphefumula.
4. Thuthukisa uhlelo lokugaya ukudla nokukhuthaza impilo yezitho zesisu.
# # # Pigeon pose
** Incazelo: **
Ku-pigeon pose, umlenze owodwa we-knee egobekile ubekwa phambili phambi komzimba, ngezinzwane ezibheke ngaphandle. Nweba omunye umlenze emuva, beka izinzwane emhlabathini, bese utshekela umzimba phambili ukuze ulondoloze ukulinganisela.
** Izinzuzo: **
1. Yelula izicubu ze-iliopsoas nama-buttocks ukudambisa i-sciatica.
2. Thuthukisa ukuguquguquka okuhlanganisiwe kwe-hip kanye nobubanzi bokunyakaza.
3. Khulula ukucindezela nokukhathazeka, ukukhuthaza ukuphumula nokuthula kwangaphakathi.
4. Vuselela uhlelo lokugaya ukudla futhi ukhuthaze ukusebenza kwezitho zesisu.
###Pose pose
** Incazelo: **
Ngesitayela se-Plank, umzimba ugcina umugqa oqondile, osekelwa yizingalo nezinzwane, ama-elbows acindezelwa ngokuqinile emzimbeni, imisipha eyisisekelo iqinile, futhi umzimba awugobi noma umzimba awugobi.
** Izinzuzo: **
1. Qinisekisa iqembu lemisipha eliyisisekelo, ikakhulukazi i-recconisis ye-rector kanye ne-transverse abdonisis.
2. Thuthukisa ukuzinza komzimba kanye nekhono lokulinganisa.
3. Thuthukisa amandla ezingalo, amahlombe, nangemuva.
4. Thuthukisa ukuma nokuma ukuze uvikele okhalweni nokulimala emuva.
# # # Pose pose
** Incazelo: **
Esitayeleni sokulima, umzimba ulele phansi emhlabathini, izandla zibekwa emhlabathini, futhi izintende zibheke ezansi. Kancane kancane phakamisa imilenze yakho bese uyidlulisela ekhanda kuze kube yilapho izwe lakho lizwe.
** Izinzuzo: **
1. Nweba umgogodla nentamo ukuze unciphise ukungezwani emhlane nasentanjeni.
2. Yenza kusebenze izindlala ze-thyroid ne-adrenal, kukhuthaze imetabolism.
3. Thuthukisa uhlelo lokujikeleza kanye nokukhuthaza ukuhamba kwegazi.
4. Khubaza ikhanda nokukhathazeka, ukuthuthukisa ukuphumula ngokomzimba nangokwengqondo.
### POOS enikezelwe ku-Sage Marichi a
** Incazelo: **
Emkholweni kuMariya ohlakaniphile POSE, umlenze munye ugobile, omunye umlenze unwetshiwe, umzimba uthuthukile phambili, futhi zombili izandla zibambe amatafula noma ama-ankle angaphambili ukuze alondoloze ibhalansi.
** Izinzuzo: **
1. Yelula amathanga, i-groin, nomgogodla ukuze uthuthukise ukuguquguquka komzimba.
2. Qinisekisa iqembu lemisipha eliyisisekelo nemisipha yangemuva, futhi uthuthukise ukuma.
3. Vuselela izitho zokugaya nokukhuthaza ukusebenza kokugaya.
4. Thuthukisa ukulinganisela komzimba nokuqina.
###Unikezelwe ku-sage marichi c
** Incazelo: **
Emhlanganweni kuMary COSTER COST, umlenze munye ugobe phambi komzimba, izinzwane zicindezelwa emhlabathini, omunye umlenze welulekwa emuva, futhi zombili izandla ziya phambili, futhi zombili izandla zibamba amazinyo angaphambi noma ama-ankle .
** Izinzuzo: **
1. Yendele amathanga, ama-buttocks, kanye nomgogodla ukuthuthukisa ukuguquguquka komzimba.
2. Qinisekisa iqembu lemisipha eliyisisekelo nemisipha yangemuva, futhi uthuthukise ukuma.
3. Vuselela izitho zokugaya nokukhuthaza ukusebenza kokugaya.
4. Thuthukisa ukulinganisela komzimba nokuqina.
# # # #
** Incazelo: **
Ku-Supine Butterfly pose, ulile phansi emhlabathini, ugobe amadolo akho, ulingane nezinyawo zakho ndawonye, ubeke izandla zakho nhlangothi zombili zomzimba wakho. Kancane kancane uphumule umzimba wakho bese uvumela amadolo akho ngokwemvelo angaphandle.
** Izinzuzo: **
1. Sulazela ukungezwani okhalweni nasemilenzeni, futhi unciphise i-sciatica.
2. Phumula umzimba, wehlise ukucindezelwa nokukhathazeka.
3. Vuselela izitho zesimo futhi ukhuthaze umsebenzi wokugaya.
4. Thuthukisa ukuguquguquka ngokomzimba nenduduzo.
Uma unentshisekelo kithi, sicela uxhumane nathi
Isikhathi Seposi: Meyi-18-2024
