I-Yoga Nomaphi Pose Encyclopedia

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Manje njengoba usuzibonile zonke izindawo ezipholile i-yoga engakuthatha, sekuyisikhathi sokuqala umkhuba wakho-noma uye ezingeni elilandelayo. Inkomba elandelayo yokubhekela yenzelwe ukukuqondisa kepha ukuma okukhonjiswe abafundisi abavela eStrala Yoga ochungechungeni lwamavidiyo weYoga Nomaphi. Izincazelo eziningi ezibalwe lapha zikhishwe encwadini Ukwelashwa kwe-Yoga nguTara Stiles. Uma uthanda umhlahlandlela ophelele we-yoga nezinzuzo zayo, ungafunda kabanzi ngencwadi yakhe lapha.

Ehlezi EmaPosi

Isikebhe

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Hlala ezinqulwini zakho, gcina umhlane wakho mude, uncike emuva kancane, ubambe isisu sakho futhi uphakamise, futhi uphakamise imilenze yakho phezulu ukuze ama-shins akho ahambisane nomhlabathi. Uma lokhu kuyingcindezi enkulu, bamba amaqakala akho ukuze uthole ukwesekwa. Hlala lapha isikhathi eside, ukuphefumula okujulile.

Ikhampasi

Hanga idolo lakho langakwesokudla ngezingalo zakho. Uma kukhona indawo cindezela phansi konyawo lwakho lwesokudla endololwaneni yakho yesobunxele, bopha ingalo yakho yesokudla ethangeni lakho lesokudla, bese uhlanganisa izandla zakho ukuze ubambe umlenze. Uma lokho kulimaza idolo lakho, bamba unyawo lwakho lokunene ngesandla sakho sobunxele nedolo lakho langakwesokudla ngesandla sokudla. Yelula i-torso futhi uhlale ubude. Khululeka amahlombe akho aye phansi. Swayisa umlenze wakho wesobunxele ngapha nangapha ukuze uvule inyonga yakho.

Uma izinkalo zakho zizizwa zivulekile, cindezela isandla sakho sokudla ngaphansi kwethole lakho langakwesokudla bese uletha umlenze wakho wangakwesokudla ukuze uhlale phezu kwehlombe lakho langakwesokudla. Bamba ingaphandle lonyawo lwakho lokudla ngesandla sakho sobunxele. Cindezela iminwe yakho yesokudla emhlabathini eduze nenqulu yakho yangakwesokudla. Ncika kwesokudla, bheka ngaphansi kwengalo yakho yesobunxele, bese ubheka phezulu. Uma kukhona indawo ezinsinini zakho, qala ukuqondisa umlenze wakho wesokudla bese uqhubeka uvula i-torso yakho phezulu nangakwesobunxele sakho. Uma ima engxenyeni engenhla yesokudla, kulungile. Hlala lapha ukuphefumula okude okuhlanu.

Ijuba

Ngena endaweni ephansi umlenze wakho wesokudla uye phambili. Yehlisa ngobumnene umlenze wakho wangakwesokudla, usagobekile emadolweni, ukuze uhlale phambi kwakho ku-V eguquguqukayo. Idolo lakho langakwesokudla lizolala emhlabathini ngesandla sakho sokudla kuthi unyawo lwakho lwesokudla lulele ngesandla sakho sobunxele. Phumuza okhalweni lwakho phansi noma ngengubo noma ngomcamelo. Hlala uphakeme ngangokunokwenzeka kulesi sikhundla. Izinkalo zakho namahlombe kufanele kube kusebenza ukubheka phambili. Hlala lapha isikhathi eside, ukuphefumula okujulile.

Uma kuzwakala kumnandi ejuba lakho, gobisa idolo lakho elingemuva bese ubamba ingaphakathi lalelo qakala ngesandla sakho sobunxele. Donsela unyawo lwakho ngobumnene ethangeni lakho. Uma kukhona ubuhlungu emadolweni, dedela, ubuye uphume kulokhu kancane, futhi uphumule. Uma kuzwakala kumnandi futhi kunesikhala sokuqhubekela phambili, faka unyawo lwakho egodini lendololwane yakho bese uxhumanisa izandla. Hlala lapha isikhathi eside, ukuphefumula okuhlanu.

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Uhlezi Ukuzindla

Hlala kahle futhi ubude, kepha ungahlala kahle kakhulu. Uma une-headboard embhedeni wakho, ncika kuyo. Khulula amahlombe akho ukuze abe kude nezindlebe zakho. Beka izandla zakho emathangeni bese uvala amehlo akho. Qala ukubeka ukunaka kwakho ekuphefumuleni kwakho. Buka ukuhogela kwakho kufike futhi kukhishwe. Misa ingqondo yakho esikhaleni esiphakathi. Qala ukwelula futhi ujulise ukuhogela kwakho nokukhipha umoya, usethe ukuphefumula okuhamba kancane, okulula. Uma umcabango uqala ukungena engqondweni yakho, mane uwubuke njengefu elidlulayo. Qhubeka ubheke ukuphefumula kwakho imizuzu emithathu kuya kwemihlanu.

Uhlezi Uhlukana

Hlala uphakeme uvule imilenze yakho ezinhlangothini uze uzwe ukungezwani okuncane kodwa hhayi kangangoba akuthokozisi. Hamba izandla zakho phambili phakathi kwemilenze yakho futhi ugcine umzimba wakho mude. Hlala lapha isikhathi eside, ukuphefumula okujulile okuyishumi okuthandayo okuphumayo okungaphezu kokuhogela ukuze ukhuthaze ukungezwani ukukhulula.

Ukuma Ukuma

Ukubamba Uzwane Olukhulu

Gqoka idolo lakho langakwesokudla esifubeni sakho bese ubamba uzwane wakho omkhulu ngeminwe emibili yesandla sakho sokudla. Hlala lapha ukuphefumula okude okuthathu. Uma uzizwa uzinzile, nweba umlenze wakho wesokudla ngobumnene uye phambili. Hola ngesithende sakho. Uma umlenze wakho wangakwesokudla ungaqondile yonke indlela, yehlisa ngenkani. Gcina amahlombe akho phansi futhi ukhululekile futhi uhlale uzinze ngokuphefumula kwakho. Hlala lapha ukuphefumula okude okuthathu. Kusukela kusandiso sakho sangaphambili, vula umlenze wakho uphumele ohlangothini lwakho lwesokudla. Hlala lapha ukuphefumula okude okuthathu okude bese ubuyisa umlenze wakho endaweni ephambili.

Inyoni yasePharadesi

Qala ngokungena ku-angle eboshiwe: Kusukela ku-warrior II, letha umzimba wakho phambili phezu kwethanga lakho langaphambili. Cindezela ingalo yakho yangakwesokudla ethangeni lakho langakwesokudla bese uvula isifuba sakho ngaphandle nangaphezulu. Nweba ingalo yakho yesobunxele phezulu nangaphezulu kwendlebe yakho yangakwesokunxele. Bheka ngasesandleni sakho sobunxele. Uma kukhona indawo, bopha ingalo yakho yangakwesokudla emhlane wakho bese uhlanganisa izandla zakho ndawonye. Yandisa isibilini sakho phezulu. Zizwe sengathi ufinyelela phezulu ngenhla kwekhanda lakho nangemuva ngomphetho wangaphandle wonyawo lwakho lwangemuva.

Ukuze ungene enyoni yepharadesi, gcina isibopho njengoba uhambisa unyawo lwakho lwangemuva phambili ukuze luhambisane nonyawo lwakho lwangaphambili. Dlulisa kancane isisindo sakho emlenzeni ongaboshiwe. Manje ziphakamise ngenkathi ugcina ukubopha kwakho, uhambisa umlenze oboshiwe phezulu njengoba uqondisa. Linganisa emlenzeni owodwa bese ubamba omunye umlenze phakathi nomoya. Uma usuzizwa uzinzile, qondisa umlenze oboshiwe ukuze izinzwane zakho zibheke phezulu. Gxilisa ukunaka kwakho ehlombe elihlukile.

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Sihlalo

Yima umude izinyawo zakho ziqondane, ngaphansi kwamahipbones akho. Amahlombe kufanele ahambisane nezinqulu zakho. Yima uvala amehlo akho ukuphefumula okude okude okuthathu. Ekuhogelweni kwakho okulandelayo, gobisa amadolo akho bese ucwilisa okhalweni lwakho phansi njengoba uhleli esihlalweni. Finyelela izingalo zakho phezulu ezindlebeni zakho, ugcine amahlombe ehlombe engemuva kwakho. Khulula ubuso bakho. Vumela imisipha yakho ikusebenzele ngaphandle kokuzibandakanya. Uma imicabango iqala ukungena engqondweni yakho, ibhekisise bese uyihambisa ngomusa. Hlala lapha isikhathi eside, ukuphefumula okuhlanu. Uma umzimba wakho uqala ukuzizwa sengathi usebenza ukuhlala kulesi sikhundla, lokho kuyinto enhle, kusho ukuthi uyaphila futhi unomzimba osebenzayo. Phefumula ngokugcwele futhi ujule ukuze unikeze umzimba wakho lokho okudingayo lapha. (Ngokuzithandela: Yeqa umlenze wesobunxele ngaphezu kwedolo langakwesokudla ngaphambi kokucwila esihlalweni somlenze owodwa.)

Umdansi

Shift isisindo sakho emlenzeni wakho wesokudla. Gobisa idolo lakho langakwesokunxele bese ubamba ingaphakathi lesithole sakho sobunxele ngesandla sakho sobunxele. Cindezela ngobumnene unyawo lwakho esandleni sakho ukuvula umhlane wakho. Finyelela ingalo yakho yangakwesokudla iqonde phezulu. Hlala lapha isikhathi eside, ukuphefumula okuhlanu. Zama olunye uhlangothi.

Inja Ebheke Phansi

Ukusuka kuzo zozine izinyawo, tuck izinzwane zakho, shiya okhalweni lwakho, bese ucindezela emuva ungene phansi inja. Finyelela izithende zakho phansi. Hlanganisa amahlombe akho phansi bese uphumuza ikhanda nentamo. Hlala lapha isikhathi eside, ukuphefumula okuhlanu. Uma uthanda, phakamisa ingemuva lethanga lakho lesokudla uqonde phezulu ukuze uhlukanise inja ephansi.

Ukhozi

Hug idolo lakho langakwesokudla esifubeni sakho. Gobisa idolo lakho langakwesokunxele bese uwela umlenze wakho wesokudla eduze komlenze wakho wesobunxele, uxhume unyawo lwakho lwesokudla nhlangothi zombili zomlenze wakho wesobunxele. Songa ingalo yakho yangakwesokudla ngaphansi kwengalo yesobunxele. Hlala phansi ngangokunokwenzeka futhi uphakamise izingalo ukuze uhlale ulinganisele. Hlala lapha isikhathi eside, ukuphefumula okuhlanu. Khumula futhi wenze okufanayo ngakolunye uhlangothi.

INyanga yeNyanga

Kusuka ku-warrior III, tshala iminwe yakho yangakwesokudla phansi kwehlombe lakho langakwesokudla, uvule isinqe sakho sobunxele ngaphezulu kwesokudla sakho, bese uvula i-torso yakho ngakwesobunxele sakho. Nweba ingalo yakho yesobunxele iqonde phezulu bese ubheka phezulu ngaseminwe yakho yangakwesokunxele. Uma ufisa, phakamisa isandla sokudla phansi bese welula izingalo zakho zombili phezu kwekhanda lakho ukuze ulinganise uhhafu wenyanga. Hlala lapha isikhathi eside, ukuphefumula okuhlanu.

High Lunge Arms Up

Ngena ephahleni eliphansi. Cindezela phansi ngezinyawo zakho bese uletha isifuba sakho phezulu, uqondanise amahlombe akho ngaphezu kwezinqulu zakho. Faka futhi uphakamise izingalo zakho ziqonde phezulu. Khululeka amahlombe akho aye phansi. Hlala lapha isikhathi eside, ukuphefumula okuhlanu.

Ukuma okuhlukanisiwe

Ukuqala ku-warrior III, ncika kancane kancane ufinyelele izandla zakho phansi futhi unwebe umlenze wangemuva phezulu nezinzwane zakho zikhombe. Bamba ukuphefumula okude okuhlanu okujulile.

Isihlahla, Izandla Emkhulekweni

Shift isisindo sakho emlenzeni wakho wesobunxele. Dweba idolo lakho langakwesokudla esifubeni sakho, ubambe iqakala lakho, bese ucindezela phansi konyawo lwakho lwesokudla ethangeni lakho lesobunxele. Uma uzizwa uxega beka isandla sakho eqakaleni ngenkathi usicindezela ethangeni lakho. Uma uthola ibhalansi yakho kalula, finyelela izingalo zakho ngqo noma ucindezele izintende zezandla zakho ndawonye ngaphambi kwesifuba sakho. Uma lokhu kuyinselele ngendlela emangalisayo, beka izinzwane zakho phansi bese uphumuza unyawo lwakho eqakaleni lakho. Cindezela izandla zakho ndawonye phambi kwesifuba sakho. Hlala lapha isikhathi eside, ukuphefumula okujulile. Buyela ekumeni ukuphefumula okuyishumi okude, okujulile bese uzama into efanayo ngakolunye uhlangothi.

Unxantathu

Kusukela ku-warrior II, qondanisa umlenze wakho wesokudla ngakho-ke yomibili imilenze iqonde. Ncika isifuba sakho phambili phezu komlenze wakho wangaphambili, ugcine zombili izinhlangothi zesifuba sakho zinde. Phumuza isandla sakho sokudla ku-shin yakho noma ulethe izinyawo zakho phansi uma ungakwazi. Yama emuva, uvule amahlombe akho, bese welula ingalo yakho yesobunxele phezulu ngaphezu kwamahlombe akho. Bheka phezulu eminweni yakho yesokunxele. Hlala lapha isikhathi eside, ukuphefumula okuhlanu.

IQhawe I

Ukusuka emgodini ophakeme, jikisa isithende sakho sangemuva ukuze unyawo lwakho lutshalwe phansi, vula izinzwani zakho zangakwesokudla ukubheka ingaphambili lakho nezinzwani zakho zangakwesobunxele ukuze izinkalo namahlombe akho kubheke kwesobunxele sakho. Vula izingalo uqonde futhi kude nesifuba sakho, ingalo yangakwesokudla phambi kwakho nengalo yangakwesobunxele ngemuva kwakho, izintende phansi. Bheka phezu kwesandla sakho sangaphambili. Gobisa idolo lakho langakwesokudla ukuze ithanga lakho lifane nomhlabathi. Hlala lapha isikhathi eside, ukuphefumula okujulile.

UQhawe II

Ukusuka ephapheni lakho eliphakeme, phenya isithende sakho sangemuva ukuze unyawo lwakho lutshalwe phansi, phendulela izinzwane zakho zesokudla zibheke ngaphambili nezinzwane zakho kwesokunxele kancane ukuze izinqulu namahlombe akho abhekane nomzimba wakho, ingalo yesokudla phambi kwakho, futhi ingalo yesokunxele ngemuva kwakho, izintende zibheke phansi. Bheka phezu kwesandla sakho sangaphambili. Gobisa idolo lakho langakwesokudla ukuze ithanga lakho lifane nomhlabathi. Hlala lapha isikhathi eside, ukuphefumula okujulile.

Iqhawe III

Hug i-shin yakho yesokunxele esifubeni sakho, bese uyinweba iqonde ngemuva kwakho ukuze ihambisane nomhlaba. Shintsha unyawo lwakho lwesobunxele bese ukhomba izinzwane phansi. Letha iminwe yakho phansi ukuze uzinzise. Yelula izingalo zakho ngaphambi kwakho ukuze umzimba wakho uqonde ngqo kusuka ezandleni zakho kuze kube semuva nangaphandle esithendeni sakho sobunxele. Hlala lapha ukuphefumula okude okuthathu. Gobisa amadolo womabili kancane bese uphinde ugone i-shin yakho yesokunxele esifubeni sakho bese ubeka unyawo lwakho lwesobunxele eduze kwesokudla sakho ukuze ubuyele ekumeni. Yenza into efanayo ngakolunye uhlangothi, uqale ngesihlahla pose kuqala.

Ama-Inversions kanye Nezilinganiso Zengalo

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Ukulinganisela kweChin

Ukusuka epulangeni, phakamisa umlenze wakho wesokudla uye epulangeni elinemilenze emi-3, bese wehlisela emadolweni anemilenze eyodwa, isifuba, isilevu (udedela idolo lakho kwesokunxele, isifuba sakho, kanye nesilevu sakho phansi). Phakamisa ngomlenze wakho wangaphakathi wesokudla. Ungakwazi ukulungiselela ngokuthatha unyawo lwakho lwesobunxele ukusekela ithanga lakho langakwesokudla, futhi lapho umhlane wakho uzizwa uvulekile ngokwanele futhi ulungile, phakamisa umlenze wakho wesobunxele ukuze uhlangane kwesokudla.

Igwababa

Ngena ku-squat esigcwele. Cindezela izintende zezandla zakho ngokuqinile emhlabathini amasentimitha ambalwa phambi kwezinyawo zakho. Beka amadolo akho eziqongweni zezingalo zakho ezingaphezulu. Bheka cishe unyawo ngaphambi kwakho. Phakamisa izinqe zakho nesisu phezulu. Hlala lapha ukuphefumula okumbalwa. Uma uzizwa uzinzile kwesokunxele unyawo olulodwa phansi bese ulubeka phansi. Bese uzama ukuphakamisa olunye unyawo bese ulubuyisela phansi. Uma usazinzile, zama ukuphakamisa unyawo olulodwa, bese uphakamisa olunye. Cindezela phansi ngezandla zakho ukuphakamisa izinyawo zombili phezulu, uma kungenzeka. Hlala lapha isikhathi eside, ukuphefumula okuthathu futhi wehlise kancane izinyawo zakho uzibuyisele phansi.

Ihlengethwa Pose

Kusuka enjeni yakho ebheke phansi, yehlisa izingalo zakho phansi ukuze zifane. Gcina iminwe yakho isakazeka kabanzi. Phakamisa amahlombe akho phansi bese uphumuza ikhanda. Hlala lapha isikhathi eside, ukuphefumula okuhlanu.

Ukuma kwe-engeli eyisishiyagalombili

Hanga idolo lakho langakwesokudla ngezingalo zakho.Uma kukhona indawo cindezela phansi konyawo lwakho lwesokudla endololwaneni yakho yesobunxele, bopha ingalo yakho yesokudla ethangeni lakho lesokudla, bese uhlanganisa izandla zakho ukuze ubambe umlenze. Uma lokho kulimaza idolo lakho, bamba unyawo lwakho lokunene ngesandla sakho sobunxele nedolo lakho langakwesokudla ngesandla sokudla. Yelula i-torso futhi uhlale ubude. Khululeka amahlombe akho aye phansi. Swayisa umlenze wakho wesobunxele ngapha nangapha ukuze uvule inyonga yakho.

Uma izinkalo zakho zizizwa zivulekile, cindezela isandla sakho sokudla ngaphansi kwethole lakho langakwesokudla bese uletha umlenze wakho wangakwesokudla ukuze uhlale phezu kwehlombe lethu langakwesokudla. Ngemuva kwalokho, weqa iqakala lakho lesobunxele ngaphezulu kwesokudla sakho. Izandla zakho zombili ziqhelelene nebanga lehlombe phansi, qala ukugoba izindololwane zakho njengoba umpintsha imilenze yakho engalweni yakho engenhla kwesokudla. Finyelela esifubeni sakho phambili njengoba isisindo sakho sidlulisela ezandleni zakho.

Isikhundla Sokuma

Kusuka kuhlengethwa, donsela phezulu futhi uphakamise umlenze wakho wangakwesokudla phezulu ukuze okhalweni lwakho luphakamise emahlombe akho. Awukhiphe awubuyisele phansi. Zama okufanayo ngomlenze wesobunxele. Qhubeka nalokhu kuze kube yilapho uthola umuzwa wokubeka izinqulu zakho phezu kwamahlombe akho, noma uma uzizwa ulungile, thatha i-hop elula ngokuzayo lapho uphefumula futhi uphakamise umlenze ukuze uzilethe endaweni yokuma yengalo. Uma umusha ekumiseni, zama ukuzibeka eduze kodonga ukuze ukhahlele phezulu bese uphumuza imilenze yakho eduze kodonga. Hlala lapha ukuphefumula okude okuhlanu futhi wehle kancane kancane uye endaweni yengane.

Intethe

Qala ngokuma kwesitulo. Thatha umlenze wakho wesokunxele uwufake phakathi kweqakala ukuya edolweni (weqa iqakala lakho lesokunxele ngaphezu kwedolo lakho lakwesokudla ethangeni lakho langakwesokudla). Bese uthatha i-twist ngakwesokudla, ubeke indololwane yakho yesobunxele noma ingalo engenhla ngaphakathi kwengubo yonyawo lwakho lwesobunxele. Thola umthandazo ngezandla zakho phakathi nendawo ye-sternum yakho, bese uphefumula lapho ukuphefumula okumbalwa okujulile. Uma usunethezekile ekujikeni, woza ebholeni lonyawo lwakho lokunene, bese ucwilisa amathambo akho esihlalweni sakho sangakwesokudla. Ngemuva kwalokho, ukugcina ingalo yakho yangakwesokunxele ixhunywe onyaweni lwakho lwesobunxele, beka izandla zombili phansi, ibanga lehlombe ngokuhlukana, goba indololwane yakho, bese udlulisela isisindo sakho ezandleni zakho. Uma ungathanda ukunweba umlenze wakho wangakwesokudla ubude, kwenze!

I-handstand

Yima emlenzeni wakho wesokudla, thinta isisindo sakho phambili ukuze umlenze wakho wesobunxele ubuyele emuva emuva kwakho futhi nezandla zakho zifike phansi. Cindezela izintende zezandla zakho ngokuqinile emhlabathini ngaphansi kwamahlombe akho. Lungisa izingalo zakho. Gcina umlenze wesobunxele uphakanyisiwe futhi uzulazule phambili nasemuva, uqala nje ukuthola izinkalo zakho emahlombe akho. Qala ukuthatha amahops amancane emlenzeni wakho wesokudla. Uma ugxuma, phakamisa umlenze wakho wesobunxele phezulu ukuze izinkalo zakho zibe ngaphezu kwamahlombe akho bese ugcina umlenze wakho wesokudla ulenga phansi ukuze imilenze yakho ibe sesimeni esingu-L. Qhubeka uphefumule kodwa ukunyakaza konke. Donsa umoya njengoba unyakazisa noma ugxuma kancane, bese ukhipha umoya lapho ukhulula.

Bona ukuthi unyawo lwangaphansi lufuna ukushiya phansi njengoba uzulazula phambili. Phumula amehlo akho phakathi kwezandla zakho. Phakamisa esiswini sakho njengoba unyakazisa phambili ukuze uzinikeze umfutho owengeziwe ukuze uthole umoya. Zama ama-hops amancane kulowo mlenze wesokudla bese uphakamisa umlenze ukuze imilenze yakho ibe sesimweni sohlamvu L.

Uma uthola ibhalansi ku-handstand yakho umumo ka-L hlanganisa imilenze phezulu. Gcina izingalo zakho ziqinile futhi ziqinile futhi amehlo akho agxile kodwa athambile phansi phakathi kwezandla zakho. Kukhona inqwaba yezindlela ezijabulisayo zokuketula usuka ku-handstand. Ungakhipha isondo lenqola kulo, uphendule umzimba wakho ku-backbend, uhambe izandla kancane uze ukwazi ukubuyisela izinyawo phansi, noma uzenzele eyakho indlela. Khumbula, i-yoga iyisipiliyoni. Okokuzithokozisa kwakho. Qiniseka ukuthi uphefumula ngenqubo bese uyiphinda ngakolunye uhlangothi, futhi!

I-Headstand

Hlala ezithendeni zakho. Faka iminwe yakho ngokukhululekile bese uyibeka phansi. Beka phezulu kwekhanda lakho phansi ukuze iminwe yakho ibambe emuva kwekhanda lakho. Hlala lapha ukuphefumula okumbalwa ukuze unethezeke endaweni. Uma lokhu kuzwakala kungakhululekile, buya uzohlala ezithendeni zakho. Hlala lapha ukuphefumula okumbalwa. Uma ukhululekile, cindezela izinzwane zakho futhi uqondise imilenze yakho. Hlala lapha isikhathi eside, ukuphefumula okuyishumi okujulile futhi lapho usulungile phuma kukho kahle, wehlise amadolo akho phansi, futhi uphumule ekumeni kwengane. Uma ufuna ukudlulela esihlokweni esigcwele, qala ukuhamba izinyawo zakho ziye emzimbeni wakho ukuze izinkalo zakho zikhuphuke phezu kwamahlombe akho futhi umqolo wakho uqonde phezulu naphansi. Hlala lapha ukuphefumula okumbalwa. Uma ukhululekile lapha goba idolo elilodwa futhi ulethe isithende sakho okhalweni lwakho. Yibuyisele phansi bese uzama omunye umlenze. Uma uzinze ngomlenze owodwa zama yomibili imilenze ngasikhathi sinye. Lapho izithende zakho zidonselwa ezinqulwini zakho, nweba kancane imilenze yakho iqonde phezulu. Hlala isikhathi eside ukuphefumula okungamashumi amabili, uma ukwazi. Uma usukulungele ukwehla, yehlisa kancane umlenze owodwa ngasikhathi bese uphumula lapho ingane iphefumula khona okumbalwa.

Ingalo Yengalo Eyodwa

Kusukela enja ebheke phansi, yehlisa izingalo zakho phansi ukuze uthole ukuma kwehlengethwa. Ukugcina ingalo yakho yangakwesobunxele njengoba injalo, thatha isandla sakho sokudla ngokuhambisana nendololwane yakho yangakwesobunxele (njengoba kungaba nge-headod tripod), bese uphakamisa umlenze wangakwesokudla phezulu, udlulisele isisindo sakho engalweni yakho yangakwesobunxele nangakwesokudla bese udlala ngokuphakamisa umlenze wesobunxele usuka phansi.

Vula Ibhalansi Yezingalo Ezihlukanisiwe

Qala ngephaphu eliphansi elibanzi ngezandla zombili ngaphakathi konyawo lwesokudla. Bese, bamba iqakala lakho langakwesokudla ngesandla sakho sokudla bese unyakazisa ihlombe lakho langakwesokudla ngaphansi kwedolo lakho langakwesokudla. Lapho usunalowo oxhumana naye, beka isandla sakho sokunene ngaphandle konyawo lwakho lwangakwesokudla, tshala zombili izintende zezandla zakho ziqine phansi, kude ibanga, ubhekise izindololwane zakho ukwakha ishalofu. Usebenzisa ingalo yakho yangakwesokudla ukuphumuza umlenze wangakwesokudla, qala ukunweba umlenze wakho wesokudla uye phambili. Finyelela isifuba sakho phambili, dlulisa isisindo sakho ezandleni zakho bese udlala ngokuphakamisa umlenze wakho wesobunxele phansi.

Scorpion Pose

Uma usumile ngaphambili, cindezela emaphepheni akho eminwe, udonse isifuba sakho emahlombe akho bese ubheka phezulu njengoba uguqa ngamadolo futhi ufinyelela izinzwane zakho ngasekhanda lakho. Sebenzisa ukuhogela ngakunye ukuze welule isifuba sakho phambili kanye ne-exhale ngayinye ukukhulula izinzwane zakho zibe phansi. Hlala lapha ukuphefumula okude okuhlanu futhi wehle kancane kancane uye endaweni yengane.

Ipulangwe Eliseceleni

Kusukela enja ebheke phansi, khipha umzimba wakho ube ukuma kwepulangwe. Phakamisa izinkalo zakho, cindezela phansi ngesandla sakho sokunene, gingqa uye emaphethelweni angaphandle onyawo lwakho lokunene, bese uvula i-torso yakho ngakwesobunxele. Nweba ingalo yakho yesokunxele iqonde phezulu bese ubheka phezulu eminweni yakho. Uma uthanda, bamba uzwane olukhulu onyaweni lwesokunxele bese welula umlenze wesokunxele phezulu. Hlala lapha isikhathi eside, uphefumule kakhulu futhi wenze olunye uhlangothi.

Ingemuva

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Inja Ebheke Ngaphezulu

Ukusuka epulangeni, yehlisa amadolo akho ngobumnene uye phansi. Gingqa amahlombe akho phansi bese uphakamisa isifuba sakho phezulu ngezandla zakho nge-inhale enkulu. Lula izingalo zakho njengoba uzizwa ukhululekile, ngenkathi ugcina amahlombe akho phansi. Uma uqondisa izingalo zakho bese umhlane wakho uzizwa uphinyiwe, goba izindololwane bese uqhubeka nokuphakamisa isifuba sakho ngezingalo zakho uze uzizwe kahle. Ungabi namahloni ngokwengeza ukunyakaza okuncane uma kudingeka ukuze ugcine ukuma okusha futhi usize ukuvula umhlane wakho. Nciphisa i-torso yakho kancane ukusuka kolunye uhlangothi uma lokho kuzwa kahle. Khumbula, gcina umzimba wakho ulula, ungaphoqelelwa noma usindwe.

Isondo (Forearm)

Ukusuka kuma-forearm stand, hlukanisa imilenze yakho ukuze umlenze wangakwesokudla ufike esandulelweni bese kuthi umlenze wangakwesobunxele ubuyele emuva njengebhalansi yokubala. Qala ukufinyelela esifubeni sakho ngamahlombe akho, ugoqe idolo lakho langakwesokudla futhi ufinyelele onyaweni lwakho lwesokudla emhlabathini ngezandla zakho. Sebenzisa ukuhogela ngakunye ukufinyelela esifubeni sakho ngamahlombe akho kanye ne-exhale ngayinye ukufinyelela ezinzwaneni zakho ngasezandleni zakho kuze kube yilapho unyawo lwakho lokunene luwela phansi. Ngemuva kwalokho, vumela unyawo lwakho lwesobunxele ukuthi luze emhlabathini futhi, uhambe izinyawo zakho ziye ezandleni zakho. Bamba amaqakala akho uma efinyeleleka.

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