** Chaza: **
Ku-Supine Big Toe pose, uliswe emhlabathini, phakamisa umlenze owodwa phezulu, unwebe izingalo zakho, uthathe uzwane lwakho olukhulu, ukugcina umzimba uvuseleleke.
** Inzuzo: **
1. Yekela umlenze kanye nemisipha yangemuva, ukuthuthukisa ukuguquguquka.
2. Ikhipha inselelo ebuyela emuva kanye nokungezwani kwe-hip, kunciphisa ingcindezi ye-lumbar.
3. Ikhuthaza ukujikeleza kwegazi, ukunciphisa ukukhathala komlenze.
4. Kuthuthukisa ukulinganisela komzimba nokuxhumana.
# # # Ukuhlelwa kabusha kwe-hero pose / pase
** Chaza: **
Ku-Hero / SADDLE POOSE, Hlala phansi ngamandla amadolo akho ugobe, ubeke izinyawo zombili ohlangothini lwezinkalo zakho. Kancane kancane uncike emzimbeni wakho uze ufike emhlabathini.
###Ikhanda lihlombe ukuze liye e-knee pose
** Chaza: **
E-head-to-knee pose, ngomlenze owodwa uqonde ngakolunye uhlangothi, ulethe izinyawo zakho eduze kwethanga lakho elingaphakathi. Guqula umzimba wakho ophezulu ohlangothini lwemilenze yakho eqondile bese welula kuze kufike phambili ngangokunokwenzeka, ubambe izinzwane zakho noma amathole ngezandla zombili.
** Inzuzo: **
1. Yelula imilenze, umgogodla kanye okhalweni oseceleni ukukhulisa ukuguquguquka.
2. Qinisa izicubu esiswini naseceleni komgogodla ukuze uthuthukise ukulinganisela komzimba.
3. Vuselela izitho zesimo futhi ukhuthaze umsebenzi wokugaya.
4. Phinda ubuyise emuva futhi uhele futhi unciphise ukucindezela.
###Buyisela emuva i-qhawe Pose
** Chaza: **
E-Anti-Warrior Pose, unyawo olulodwa luya phambili, idolo ligobe, omunye umlenze uqonde emuva, izingalo ziqonde emuva, izintende zezandla zibheke emuva, futhi umzimba ugxiliwe ukuze ulondoloze ukulinganisela.
** Inzuzo: **
1. Nweba izinhlangothi zakho, isifuba, namahlombe ukukhuthaza ukuphefumula.
2. Qinisa imilenze yakho, okhalweni kanye nomgogodla.
3. Thuthukisa ukulinganisela nokuxhumana.
4. Khulisa ukuguquguquka kwe-lumbar futhi unciphise ingcindezi ye-lumbar.
Iqhawe 1 pose
** Chaza: **
Eqhawe 1
** Inzuzo: **
1. Qinisa imilenze yakho, okhalweni nomgogodla.
2. Thuthukisa ukulinganisela komzimba nokuqina.
3. Thuthukisa ukuguquguquka komgogodla futhi uvikele ukulimala kwe-lumbar nokulimala emuva.
4. Kuthuthukisa ukuzethemba nokuthula kwangaphakathi.
# # #
** Chaza: **
Esikhathini esijikelezayo unxantathu ingalo esibhakabhakeni.
** Inzuzo: **
1. Nweba amathanga, imisipha ye-iiopsoas kanye nokhahlo se-Side ukukhulisa ukuguquguquka komzimba.
2. Qinisa imilenze yakho, okhalweni kanye nomgogodla.
3. Thuthukisa ukuguquguquka komgogodla, ukuthuthukisa ukuma nokuma.
4. Vuselela izitho zokugaya futhi ukhuthaze umsebenzi wokugaya.
### ehleli phambili i-bend
** Inzuzo: **
Esigodlweni sangaphambilini esiseduze, hlala phansi emgqeni ngemilenze yakho ngqo phambi kwakho nezinzwane zakho ezikhomba. Lengezela phambili kancane, thinta izinzwane zakho noma amathole ukuze ugcine ibhalansi yakho.
Uma unentshisekelo kithi, sicela uxhumane nathi
Isikhathi Seposi: Meyi-31-2024
