Izilinganiso ze-Arm njalo zibukeka zimangalisa (njengokungathi, wenze kanjani lokho?), Kodwa uma uthola i-Hang yeyokuqala, ezinye zilandela ngokulula kalula. Sizokubonisa ukuthi lezi zimo zilandela amaphethini athile futhi zakhiwe ukuze zinyuka phezulu.
I-Crow Pose (Bakasana)
Iningi labantu liqala nge- pose pose ( bakasana ) . I-Crow inikeza ithuba elihle lokufunda lapho isikhungo sakho sokuvuthwa sisebenzisa nokuthi kanjani ukusebenzisa lolu lwazi ukuze uzigcine ungeneli.
Abaqaphi abalinganiselwa emisha esikhwameni bavame ukungaqapheli ukuthi yikuphi okude okudingayo okumele uzincike ukuze uthole izinyawo zakho phansi.
Ezinye izinkinga ezivame ukuqhuma zibeka amadolo ngaphandle kwezingalo ezingaphezulu esikhundleni sokusebenzisa izingalo njengeshalofu. Qiniseka ukuthi futhi uqale ngephezulu yakho. Uma iphansi kangaka ithola phansi.
2 - I-Crow Side (uParsva Bakasana)
Uma usuzwa ukhululekile ekujuleni, isinyathelo esilandelayo sokwemvelo ukusebenzela ukukhala . Kukhona empeleni izinguqulo ezimbili zalokhu zifaka. Ngokuvamile abantu baqala ukufunda i-pose ngezintambo ngomkhono owodwa namadolo ngakolunye uhlangothi.
Lesi sikhundla esilungile esingase sibe nomuzwa ongcono kunesikhala esivamile. Esikhathini esiphezulu kakhulu okufanekiselwe lapha, imilenze isuke isuka kwenye ingalo eyodwa nje, ishiya enye ingenayo mahhala. Ungakwazi ukuqondisa imilenze yomabili ukuya ohlangothini ukuze uphumelele.
3 - Eka Pada Koundinyasana I
Ukuze wenze i-pada koundinyasana I (eguqulela, kodwa engakaze ibizwe, i-one-legged pose ezinikele ku-sage Koundin) kufanele uqale ngaphakathi ngaphakathi. Ukusuka lapho, yandisa umlenze ongaphansi ohlangothini.
Ngesikhathi esifanayo uqondise umlenze ophezulu kodwa futhi ushiye ngemuva kwakho ukukhomba ngemuva kombhede wakho. Gcina kokubili izinyawo ezithintekayo (ezikhomba noma eziguquguqukayo) kulo lonke ukugcina imilenze isebenza.
4 - Isikhathi esisheshayo (Eka Pada Koundinyasa II)
Ungacabanga ngegama ( eka pada koundinyasa II) ukuthi lokhu kuphakama kuzothuthuka okwedlule kepha empeleni kuyindlela ehluke ngokuphelele. Kodwa-ke, usengakwazi ukulandelela izisekelo eziyisisekelo ze-balance emuva kokukhala.
Le pose ifaka futhi ukunyakaza kwe-"back-packing" umlenze wakho engxenyeni yakho engaphezulu. Lokhu kusho ukuthatha ithanga lakho phezulu ngangokunokwenzeka ehlombe lakho njengokungathi ugqoke umlenze wakho njengesikhwama. Kuzovela okuningi ekuphumeni okumbalwa okulandelayo.
5 - I-Trunk Pose Pose (Eka Hasta Bhujasana)
Ukubuyela emuva emuva kumbono wokubuyisela emuva ngomzuzu, i- elephant's trunk iyindawo yokuzikhulula ngalesi sikhundla. Kuhle ngempela ukuphonsa umlenze wakho phezu kwehlombe lakho, noma ngokuyisisekelo eduze kwehlombe lakho ngangokunokwenzeka.
Kubalulekile futhi ukuthi umlenze wakho awugcini nje ukuphuma ngaphandle kodwa ubambe ingalo yakho. Bese wengeza futhi uxoxisane ngokuqinile nomlenze wakho bese ucindezela entendeni yesandla ukuze uziphakamise phansi. Lokhu pose kulungele ukuxazulula ingalo ngaphezulu.
6 - I-Angle 8 Pose - I-Astavakrasana
I-Astavakrasana ilandela ngokuqondile esihlahleni sezindlovu. Uma umlenze wakho uphakeme kakhulu engxenyeni yakho bese uyibopha ngokuqinile futhi ukhuphuka phezulu, ungaqala ukugoqa izinyawo zakho ndawonye bese ususa isifuba sakho phambili endaweni efana nephansi.
I-7 - I-Arm Pressure Pose - iBhujapidasana
Ukuqhubeka nomfanekiso wethu we-backpack, ku- bhujapidasana ugqoke imilenze yakho kuzo zombili amahlombe. Ukubheka ama-ankle ngaphambili kusiza ukwenza iphakethe elincane elihle, okulula ukulikhuphula phansi.
8 - I-Firefly Pose (Tittibhasana)
Kusukela ku-bhujapidasana, uvele uqondise imilenze yakho ukuba ingene ku- firefly . Kuyinto inguquko enzima, noma kunjalo, ngoba uvumela ukuhamba kwephakheji elincane elihle. Kunzima kakhulu ukuphatha imilenze uma bebodwa. Yingakho kuyisihluthulelo sokucindezela ngempela izingalo zakho ngemilenze yakho isikhathi sonke. Kuhle ukuqala ngezingalo nemilenze egobile bese usebenza ekuqondiseni isikhathi.
9 - I-Flying Crow Pose (Eka Pada Galavasana)
Isimpukane sezindiza singena nge-pose esibizwa ngokuthi i-eka pada utkatasana, eyaziwa nangokuthi isibalo sesine ngoba yilokho imilenze ibonakala khona. Kumele ube mnandi kakhulu kokubili amajuba bese uphawula ukuze udonsele lokhu. Uma unayo lezo zinto ezidingekayo, sebenzisa ngempela ukubamba ingalo yakho engaphezulu ngezinyawo zakho ezihlukile lapho uwela khona. Izingalo zakho zisebenza njengeshelufu lomlenze wakho wangaphambili futhi uma uncike phambili, inyawo lakho lezinyawo liphuma phansi.
10 - i-Dragonfly Pose
Siphindela emuva ku-crow rihanna nge- dragonfly (bheka umlenze uphuma ohlangothini?), Nakuba ukungena kunzima kakhulu ukuthi omunye unyawo lwakho ngokuyinhloko limi engxenyeni yakho engaphezulu. Udinga ukuyibeka ngaphambi kokuthi uthathe izinyawo zakho phansi. Futhi ukuqagela ngani? Uzoza ngokusebenzisa isibalo sesine futhi ukuze ufike lapho. Eqinisweni, usakwazi ukubona isibalo esingu-4 emilenzeni lapha. Iphethwe nje eceleni kwayo.
11 - I-Scale Pose (Tolasana)
Isikali sincike ezintweni ezimbili: amandla amakhulu angaphakathi kanye nekhono lokuhlala ku- lotus . Empeleni kunzima kakhulu ukukhipha lokhu uma ungenayo i-lotus ephelele ngoba unemilenze equkethe (khumbula iphakheji lethu elincane elivela phezulu) kwenza kube lula ukuphakamisa njengonyunithi.
12 - I-Peacock Pose (Mayurasana)
I-peacock empeleni ihluke kakhulu kuzo zonke ezinye izilinganiso zengalo eziboniswe lapha ngenxa yezingalo ezidingekayo ezisethiwe. Izinduku kumele zihlangane ngaphansi kwesisu sakho izandla zakho zibuyele emuva. Kusengokuthola isikhungo sakho sedonsela phansi kodwa i-fulcrum ishintshile isikhundla ngakho ayihambisani nomkhiqizo wokukhala noma ohlangothini lwe-crow.