**chaza:**
Ku-Supine Big Toe Pose, lala phansi, phakamisa umlenze owodwa phezulu, welule izingalo zakho, bese ubamba uzwane wakho omkhulu, ugcine umzimba ukhululekile.
**inzuzo:**
1. Yelula imisipha yomlenze nengemuva, ithuthukisa ukuguquguquka.
2. Ikhulula ukungezwani kwe-back back ne-hip, yehlisa umfutho we-lumbar.
3. Ikhuthaza ukujikeleza kwegazi, inciphisa ukukhathala kwemilenze.
4. Ithuthukisa ibhalansi yomzimba kanye nokusebenzisana.
### Ukuma Kweqhawe Elihlezi / Ukuma Kwesihlalo
**chaza:**
Esimeni seqhawe/sesihlalo sesihlalo esihlezi esihlalweni, hlala phansi amadolo akho egobile, ubeke izinyawo zombili nhlangothi zombili zezinqulu zakho. Kancane kancane uncikise umzimba wakho emuva uze ulale phansi.
###Ijike Ikhanda Libheke Edolweni
**chaza:**
Ekumiseni kwekhanda kuya edolweni, omunye umlenze uqondile omunye ugobile, sondeza inkaba yonyawo lwakho eduze kwethanga lakho elingaphakathi. Vula umzimba wakho ongenhla uye ohlangothini lwemilenze yakho eqondile futhi welule uye phambili ngangokunokwenzeka, ubambe izinzwane zakho noma amathole ngezandla zombili.
**inzuzo:**
1. Yelula imilenze, umgogodla kanye nokhalo olusemaceleni ukwandisa ukuguquguquka.
2. Qinisa imisipha esiswini kanye nohlangothi lomgogodla ukuze uthuthukise ibhalansi yomzimba.
3. Khuthaza izitho zesisu futhi ukhuthaze umsebenzi wokugaya ukudla.
4. Yehlisa ukungezwani emuva nasokhalweni futhi ukhulule ukucindezeleka.
**chaza:**
Endaweni emelene neqhawe, unyawo olulodwa luya phambili, idolo ligobile, omunye umlenze uqonde emuva, izingalo ziqonde phezulu, izintende zelulelwe emuva, futhi umzimba utshekisiwe ukuze ugcine ukulingana.
**inzuzo:**
1. Nweba izinhlangothi, isifuba, namahlombe ukuze ukhuthaze ukuphefumula.
2. Qinisa imilenze, izinqulu, nomgogodla.
3. Thuthukisa ibhalansi nokuxhumana.
4. Khulisa ukuguquguquka kwe-lumbar futhi ukhulule ingcindezi ye-lumbar.
I-Warrior 1 Pose
**chaza:**
Esimeni seQhawe 1, yima uqonde umlenze owodwa uphume phambi kwakho, idolo ligobile, omunye umlenze uqonde emuva, izingalo ziqonde phezulu, izintende zibhekane, umzimba uqonde.
**inzuzo:**
1. Qinisa imilenze yakho, izinqulu kanye nomgogodla.
2. Thuthukisa ukulinganisela komzimba nokuzinza.
3. Thuthukisa ukuguquguquka komgogodla futhi uvimbele ukulimala kwe-lumbar nangemuva.
4. Kuthuthukisa ukuzethemba nokuthula kwangaphakathi.
### I-Revolved Triangle Pose
**chaza:**
Ekumiseni kukanxantathu ojikelezayo, unyawo olulodwa luya phambili, omunye umlenze uqonde emuva, umzimba utshekele phambili, ingalo iqonde phezulu, bese uzungeza umzimba kancane, ufinyelela engalweni eyodwa phezulu nolunye. ingalo esibhakabhakeni.
**inzuzo:**
1. Nweba amathanga, imisipha ye-iliopsoas kanye nokhalo olusemaceleni ukuze ukhulise ukuguquguquka komzimba.
2. Qinisa imilenze, izinqulu, nomgogodla.
3. Thuthukisa ukuguquguquka komgogodla, uthuthukise ukuma nokuma.
4. Khuthaza izitho zokugaya futhi ukhuthaze umsebenzi wokugaya.
### Ehlezi Phambili Gobela
**inzuzo:**
Egobeni elingaphambili elihlezi phansi, hlala phansi imilenze yakho iqonde phambi kwakho nezinzwane zakho zibheke phezulu. Gxila phambili kancane, uthinte izinzwane noma amathole akho ukuze ugcine ibhalansi yakho.
Uma unentshisekelo kithi, sicela usithinte
Isikhathi sokuthumela: May-31-2024
