###Sphinx pose
** Chaza: **
Ku-Dragon Pose, ulilele emhlabathini nge-elbows yakho ngaphansi kwamahlombe nezintende zakho emhlabathini. Kancane kancane phakamisa umzimba wakho ophezulu ukuze isifuba sakho sisemhlabathini, ukugcina umgogodla wakho unwetshiwe.
** Inzuzo: **
1. Yelula umgogodla wakho bese uqinisa izicubu zakho zangemuva.
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3. Vuselela izitho zesimo futhi ukhuthaze umsebenzi wokugaya.
4. Khulisa ukuvuleleka kwesifuba futhi ukhuthaze ukuphefumula.
###Kubasebenzi
** Chaza: **
Esimweni esiqondile, hlala phansi ngomlenze wakho uqonde, umgogodla wakho uqonde, izintende zezandla zakho nhlangothi zombili phansi, nomzimba wakho uqonde.
** Inzuzo: **
1. Thuthukisa ukuma komzimba nokuma, futhi uthuthukise ukwesekwa komgogodla.
2. Qinisa umlenze, esiswini, nemisipha yangemuva.
3. Sindisa ukungakhululeki emuva emuva futhi unciphise ingcindezi emgogodleni we-lumbar.
4. Thuthukisa ibhalansi nokuqina.
** Chaza: **
E-Stand Preard Bend, yima eqondile ngemilenze yakho iqonde futhi ubheke phambili kancane, uthinta izinzwane zakho noma amathole ngangokunokwenzeka ukuze ulondoloze ukulinganisela.
### ume phambili
** Inzuzo: **
1. Yelula umgogodla, amathanga nemisipha yangemuva yemilenze ukwandisa ukuguquguquka.
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3. Vuselela izitho zesimo futhi ukhuthaze umsebenzi wokugaya.
4. Thuthukisa ukuma nokuma, futhi uthuthukise ukulinganisela komzimba.
** Chaza: **
Esikhathini sokuma, yima uqotho ngomlenze owodwa uphakamiswe emuva, izandla zithinta umhlabathi, neminye umlenze osusele eqotho.
** Inzuzo: **
1. Letter umlenze, imisipha ye-hip kanye ne-hip ukwandisa ukuguquguquka.
2. Thuthukisa ukulinganisela nokuxhumana.
3. Qinisekisa izicubu zakho zesisu nangemuva
4. Ukuphumula kwengxabano nokucindezela nokukhuthaza ukuthula kwangaphakathi.
###Umnsalo ophakeme noma i-wheel pose
** Chaza: **
Ekukhothaneni okuphezulu noma ngesondo le-wheel, lala emuva emhlane wakho ngezandla ezinhlangothini zekhanda lakho bese uphakamisa amakhaza akho bese umzimba wakho ugobeke nge-arc, ugcine izinyawo zakho zivuthwe.
** Inzuzo: **
1. Nweba isifuba namaphaphu ukukhuthaza ukuphefumula.
2. Qinisa umlenze, emuva, kanye nemisipha ye-hip.
3. Thuthukisa ukuguquguquka komgogodla kanye nokuma.
4. Vuselela izitho zesimo futhi ukhuthaze umsebenzi wokugaya.
** Chaza: **
Enjanini ekhuphukayo, ulifule emhlabathini ngezintende zezandla zakho, phakamisa kancane umzimba wakho ophezulu, uqonde izingalo zakho, ubheke phezulu esibhakabhakeni.
** Inzuzo: **
1. Nweba isifuba namaphaphu ukukhuthaza ukuphefumula.
2. Yelula imilenze nezisu zakho ukuze uqinise umnyombo wakho.
3. Thuthukisa ukuguquguquka komgogodla kanye nokuma.
4. Sulanisa emuva emuva kanye nokungezwani kwentamo bese unciphisa ukucindezela.
###Ukubhekana Kwaphezulu Kwama-Angle Angle
** Chaza: **
Esikhathini esibanzi sokuchithwa kwesandiso phezulu, hlala phansi emgqeni ngemilenze yakho ngokwahlukana futhi izinzwane zakho zibheke phezulu, futhi zinciphise isikhathi eside, zizama ukuzothinta inhlabathi futhi zizame ukulingana.
** Inzuzo: **
1. Yelula imilenze, okhalweni nomgogodla ukwandisa ukuguquguquka.
2. Qinisekisa izicubu zesisu nangemuva ukuze uthuthukise ukuqina komzimba.
3. Vuselela izitho zesimo futhi ukhuthaze umsebenzi wokugaya.
4. Phinda ubuyise emuva futhi uhele futhi unciphise ukucindezela.
** Chaza: **
Epulangwe phezulu phezulu, hlala phansi ngomlenze wakho uqonde futhi izandla zakho ezinhlangothini zakho bese uphakamisa okhalweni lwakho kanye ne-torso yakho ukuze umzimba wakho wakhe umugqa wakho oqondile.
** Inzuzo: **
1. Qinisa izingalo zakho, amahlombe, nomgogodla.
2. Thuthukisa okhalweni namandla we-hip.
3. Thuthukisa ukuma nokuma ukuze uvikele okhalweni nokulimala emuva.
4. Thuthukisa ibhalansi nokuqina.
Uma unentshisekelo kithi, sicela uxhumane nathi
Isikhathi Sokuthumela: Jun-05-2024
