Yima ku-Mountain Pose izinyawo zakho zibe banzi kancane kunobubanzi be-hip-width.
Vula izinzwane zakho zibheke ngaphandle mayelana nama-degree angu-45.
Adonse umoya ukuze welule umgogodla, awukhiphe umoya njengoba ugoba amadolo akho futhi uququda phansi.
Hlanganisa izintende zakho phambi kwesifuba sakho, ucindezela izindololwane zakho phakathi kwamathanga akho.
Bamba ukuphefumula okungu-5-8.
2.Ukugobela Phambili Ngezingalo Ezinwetshwe Emuva
Yima ku-Mountain Pose izinyawo zakho zihlukene ngobubanzi be-hip.
Bamba izandla ngemuva, uhogele ukuze welule umgogodla.
Adonse umoya njengoba ugobela phambili kancane.
Nweba izingalo zakho zibuyele emuva futhi phezulu ngangokunokwenzeka.
Bamba ukuphefumula okungu-5-8.
Yima Ekumeni Kwentaba izinyawo zakho zibe banzi kunobude bomlenze owodwa ngokuhlukana.
Vula unyawo lwakho lwesokudla ngamadigri angu-90, bese ujikisa kancane unyawo lwakho lwesokunxele ngaphakathi.
Zungezisa izinqulu zakho zibheke kwesokudla, donsa umoya ukuze welule umgogodla.
Exhale njengoba ugoba idolo lakho langakwesokudla ukuze wakhe i-engeli engama-degree angu-90 phakathi kwethanga ne-shin.
Bamba ukuphefumula okungu-5-8, bese ushintsha izinhlangothi.
Qala ezandleni nasemadolweni, izandla nezinyawo zakho zibe ububanzi be-hip-wide.
Gcina izingalo namathanga akho aqonde kumata.
Donsa umoya njengoba uphakamisa ikhanda nesifuba, khipha umoya njengoba uzungeza umhlane wakho.
Gxila ekwandiseni i-vertebra yomgogodla nge-vertebra.
Phinda izikhathi ezingu-5-8.
Qala endaweni ethambekele kumata, ubeke izandla zakho eduze kwesifuba sakho.
Gcina izinyawo zakho zihlukene ngobubanzi be-hip, khipha umoya bese ubamba umgogodla wakho.
Qondisa izingalo nemilenze yakho, ubambe indawo yepulangwe.
Bamba ukuphefumula okungu-5-8.
Qala ku-Plank Pose, uphakamise izinqulu zakho phezulu nangemuva.
Cindezela izinyawo zakho ngokuqinile emhlabathini, qinisa amathanga akho bese uwabuyisela emuva.
Yelula umgogodla wakho futhi uqondise izingalo zakho.
Bamba ukuphefumula okungu-5-8.
.Hlala kumata imilenze yakho yeluliwe iqonde phambi kwakho.
Beka unyawo lwakho lwesokunxele ngaphakathi noma ngaphandle kwethanga lakho lesokudla.
Donsa umoya ukuze welule umgogodla, welula izingalo zakho emaceleni.
Exhale njengoba usonta umzimba wakho kwesokunxele.
Cindezela ingalo yakho yesokudla ngaphandle kwethanga lakho lesokunxele.
Beka isandla sakho sobunxele ngemuva kwakho kumata.
Bamba ukuphefumula okungu-5-8, bese ushintsha izinhlangothi.
Guqa kumata izinyawo zakho zihlukene ngobubanzi be-hip.
Beka izandla zakho okhalweni lwakho, phefumula ukuze welule umgogodla.
Exhale njengoba ugoba emuva, ubeke izandla zakho ezithendeni zakho esisodwa ngesikhathi.
Abasaqalayo bangasebenzisa amabhulokhi e-yoga ukuze basekele.
Bamba ukuphefumula okungu-5-8.
9.Iqhawe Lime nge Forward Bend
Guqa kumata izinyawo zakho zivuleke kancane kunobubanzi benyonga.
Hlala ezithendeni zakho, bese ugoba i-torso yakho phambili.
Yelula izingalo zakho phambili, ubeke isiphongo sakho kumata.
Bamba ukuphefumula okungu-5-8.
Lala ngomhlane kumata izinyawo zakho zivuleke kancane kunobubanzi benyonga.
Beka izingalo zakho emaceleni izintende zibheke phezulu.
Vala amehlo akho futhi uzindle imizuzu engu-5-8.
Uma unentshisekelo kithi, sicela usithinte
Isikhathi sokuthumela: Aug-22-2024
