Incazelo:
Ku-Warrior I pose/High Lunge, unyawo olulodwa luya phambili idolo lenze i-engeli engu-90-degree, kuyilapho omunye umlenze unwebeka uqonde emuva izinzwane ziphansi. Umzimba ongenhla ukhuphukela phezulu, izingalo zifinyelela phezulu ngezandla ezihlanganiswe ndawonye noma ngokuhambisana.
Izinzuzo:
Iqinisa imisipha yamathanga nama-glutes.
Ivula isifuba namaphaphu, ikhuthaze ukuphefumula okungcono.
Ithuthukisa ibhalansi yomzimba wonke nokuzinza.
Ithinta umzimba wonke, ithuthukisa amandla omzimba.
Incazelo:
Ku-Crow Pose, zombili izandla zibekwe phansi izingalo ezigobile, amadolo ancike ezingalweni, izinyawo ziphakanyiswe phansi, futhi isikhungo samandla adonsela phansi sincike phambili, sigcina ibhalansi.
Izinzuzo:
Yandisa amandla ezingalweni, ezihlakaleni, nasemisipheni ewumgogodla.
Ithuthukisa ibhalansi nokuxhumana komzimba.
Ithuthukisa ukugxila kanye nokuzola kwangaphakathi.
Ivuselela isimiso sokugaya ukudla, ikhuthaze ukugaya.
Incazelo:
Ku-Pose Yomdansi, unyawo olulodwa lubamba iqakala noma ngaphezulu konyawo, kuyilapho ingalo ngasohlangothini olufanayo inwebela phezulu. Esinye isandla sihambisana nonyawo oluphakanyisiwe. Umzimba ongenhla uncike phambili, futhi umlenze oweluliwe welulela emuva.
Izinzuzo:
Iqinisa imisipha yemilenze, ikakhulukazi ama-hamstrings nama-glutes.
Ithuthukisa ukulinganisela komzimba nokuzinza.
Ivula isifuba namaphaphu, ikhuthaze ukuphefumula okungcono.
Ithuthukisa ukuma nokuqondanisa komzimba.
Incazelo:
Ku-Dolphin Pose, zombili izandla nezinyawo zibekwe phansi, ziphakamisele izinqulu phezulu, zenze umumo ongu-V ohlanekezelwe nomzimba. Ikhanda likhululekile, izandla zibekwe ngaphansi kwamahlombe, futhi izingalo zibheke phansi.
Izinzuzo:
Inweba umgogodla, ikhulule ukungezwani emhlane nasentanyeni.
Iqinisa izingalo, amahlombe, nemisipha ewumgogodla.
Ithuthukisa amandla omzimba aphezulu kanye nokuguquguquka.
Ivuselela isimiso sokugaya ukudla, ikhuthaze ukugaya.
Ukuma Kwenja Ephansi
Incazelo:
Esimeni Senja Ebheke Phansi, zombili izandla nezinyawo zibekwe phansi, ziphakamisela okhalo phezulu, kwakheka umumo ka-V ohlanekezelwe ngomzimba. Izingalo nemilenze iqondile, ikhanda likhululekile, futhi ukubuka kuqondiswe ezinyaweni.
Izinzuzo:
Inweba umgogodla, ikhulule ukungezwani emhlane nasentanyeni.
Iqinisa izingalo, amahlombe, imilenze, nemisipha ewumgogodla.
Ithuthukisa ukuguquguquka komzimba jikelele namandla.
Ithuthukisa i-circulatory system, ithuthukise ukugeleza kwegazi.
Ukuma Kokhozi
Incazelo:
Ku-Eagle Pose, umlenze owodwa uwela komunye, idolo ligobile. Izingalo ziphambana izindololwane zigobile nezintende zibhekene. Umzimba uncike phambili, ugcine ibhalansi.
Izinzuzo:
Ithuthukisa ibhalansi nokuxhumana komzimba.
Iqinisa imisipha emathangeni, ama-glutes, nasemahlombe.
Ithuthukisa amandla emisipha yomgogodla.
Ikhulula ukucindezeleka nokukhathazeka, ikhuthaza ukuzola kwangaphakathi.
Isandla Esiluliwe ukuya ku-Big Toe Pose AB
Incazelo:
Ku-Big Toe Pose AB, ngenkathi umile, ingalo eyodwa ikhuphukela phezulu, futhi enye ingalo ifinyelela phambili ukuze ibambe izinzwane. Umzimba uncike phambili, ugcine ibhalansi.
Izinzuzo:
Inweba umgogodla, ithuthukise ukuma.
Iqinisa imisipha yomlenze ne-glute.
Ithuthukisa ukulinganisela komzimba nokuzinza.
Ithuthukisa ukugxila kanye nokuzola kwangaphakathi.
Uma unentshisekelo kithi, sicela usithinte
Isikhathi sokuthumela: May-10-2024
