**Chaza:**
Kusimo se-Dragon, lala phansi ubeke izindololwane zakho ngaphansi kwamahlombe akho nezintende zezandla zakho phansi. Phakamisa kancane umzimba wakho ongaphezulu ukuze isifuba sakho sisuke phansi, ugcine umgogodla wakho unwetshiwe.
**Inzuzo:**
1. Yelula umgogodla wakho futhi uqinise imisipha yakho yangemuva.
2. Yehlisa ukungezwani emuva nentamo futhi uthuthukise ukuma.
3. Khuthaza izitho zesisu futhi ukhuthaze umsebenzi wokugaya ukudla.
4. Khulisa ukuvuleka kwesifuba futhi ukhuthaze ukuphefumula.
###I-Staff Pose
**Chaza:**
Esimeni esiqondile, hlala phansi imilenze yakho iqonde, umgogodla wakho uqonde, izintende zakho nhlangothi zombili zephansi, nomzimba wakho uqonde.
**Inzuzo:**
1. Thuthukisa ukuma komzimba nokuma, futhi uthuthukise ukusekela komgogodla.
2. Qinisa imisipha yomlenze, wesisu, nomhlane.
3. Ukukhulula ubuhlungu obuphansi emuva futhi unciphise ingcindezi ku-lumbar spine.
4. Thuthukisa ibhalansi nokuzinza.
**Chaza:**
Egobeni lokuma eliya phambili, yima uqonde imilenze yakho iqonde futhi uncike phambili kancane, uthinte izinzwane noma amathole akho ngangokunokwenzeka ukuze ugcine ukulingana.
### Ijikela Phambili
**Inzuzo:**
1. Yelula umgogodla, amathanga kanye nemisipha yangemuva yemilenze ukwandisa ukuguquguquka.
2. Ukukhulula ukungezwani emhlane nasesinqeni futhi unciphise ingcindezi ku-lumbar spine.
3. Khuthaza izitho zesisu futhi ukhuthaze umsebenzi wokugaya ukudla.
4. Thuthukisa ukuma nokuma, futhi uthuthukise ibhalansi yomzimba.
**Chaza:**
Ekuhlukaneni okumile, yima uqonde omunye umlenze uphakamisele emuva, izandla zithinte phansi, omunye umile umile.
**Inzuzo:**
1. Yelula imisipha yomlenze, inqulu kanye ne-hip ukwandisa ukuguquguquka.
2. Thuthukisa ibhalansi nokuxhumana.
3. Qinisa imisipha yakho yesisu neyomhlane.Ukuhlukana okumile
4. Khululeka ukungezwani nengcindezi futhi ukhuthaze ukuthula kwangaphakathi.
###Umnsalo ophezulu noma i-Wheel Pose
**Chaza:**
Lapho ubheka phezulu umnsalo noma ukuma kwesondo, lala ngomhlane wakho phansi izandla zakho zisemaceleni ekhanda lakho bese uphakamisa kancane izinqulu zakho nomzimba wakho ukuze umzimba wakho ugobe ube yi-arc, ugcine izinyawo zakho ziphansi.
**Inzuzo:**
1. Nweba isifuba namaphaphu ukuze ukhuthaze ukuphefumula.
2. Qinisa imisipha yomlenze, umhlane kanye nenqulu.
3. Thuthukisa ukuguquguquka komgogodla nokuma.
4. Khuthaza izitho zesisu futhi ukhuthaze umsebenzi wokugaya ukudla.
###Ukuma Kwenja Ebheke Phezulu
**Chaza:**
Enjani eya phezulu, lala phansi izintende zakho zisemaceleni, uphakamise kancane kancane umzimba wakho ongenhla, uqondise izingalo zakho, bese ubheka phezulu esibhakabhakeni, ugcine imilenze yakho iqondile.
**Inzuzo:**
1. Nweba isifuba namaphaphu ukuze ukhuthaze ukuphefumula.
2. Yelula imilenze nezisu zakho ukuze uqinise umnyombo wakho.
3. Thuthukisa ukuguquguquka komgogodla nokuma.
4. Khipha ukungezwani emuva nasentanyeni futhi unciphise ukucindezeleka.
###Phezulu Ubheke Phezulu Ukuma Kwe-engeli Ebanzi
**Chaza:**
Endaweni yokuhlala ene-engeli ebanzi eya phezulu, hlala phansi imilenze yakho ihlukene futhi izinzwane zakho zibheke phezulu, futhi kancane uncike phambili, uzama ukuthinta phansi futhi ugcine ibhalansi yakho.
**Inzuzo:**
1. Yelula imilenze, ama-hips kanye nomgogodla ukwandisa ukuguquguquka.
2. Qinisa imisipha yesisu nengemuva ukuze uthuthukise ukuzinza komzimba.
3. Khuthaza izitho zesisu futhi ukhuthaze umsebenzi wokugaya ukudla.
4. Yehlisa ukungezwani emuva nasokhalweni futhi ukhulule ukucindezeleka.
**Chaza:**
Epulangeni eliphakeme elibheke phezulu, hlala phansi imilenze yakho iqonde nezandla zakho emaceleni bese uphakamisa kancane izinqulu zakho nomzimba wakho ukuze umzimba wakho wakhe umugqa oqondile.
**Inzuzo:**
1. Qinisa izingalo, amahlombe, nomgogodla.
2. Thuthukisa ukhalo nenyonga amandla.
3. Thuthukisa ukuma nokuma ukuze uvimbele ukulimala okhalweni nangemuva.
4. Thuthukisa ibhalansi nokuzinza.
Uma unesithakazelo kithi, sicela usithinte
Isikhathi sokuthumela: Jun-05-2024
