U-Urdhva hastasana uvame ukwenza njalo njengengxenye yokulandelana kwe- Sun Salutation . Njengalokhu, ngezinye izikhathi kufinyeleleka kancane. Ungase uhlale ku-pose ukuze ungapheli umoya owodwa phakathi nokugeleza kwe-vinyasa , kodwa kubalulekile ukuthatha isikhathi ngokwakho ukuhlola izinzuzo zayo ngokugcwele.
Uma uke waphuma embhedeni ekuseni futhi ube nesandla eside eside, okungukuthi u-urdhva hastasana.
Kodwa njengoba nje intaba yezintaba ingaphezulu kakhulu kunokuma emizungezile, ukwenza izandla eziphakanyisiweyo kufanele kudingeke uqaphele imininingwane. Into eyisisekelo okumele uyikhumbule ukuphikiswa kwe-push-pull kwezinye izingxenye zomzimba ezihamba phansi abanye bazohamba. Yilokho okwenza lokhu kuthumele ezingeni elilandelayo. Ngakho-ke, isibonelo, imilenze engezansi emadolweni futhi ikakhulukazi izinyawo zihlahlela emhlabathini ngenkathi izithamela zisuka. Ngokufanayo, izandla zifinyelela phezulu ngenkathi amahlombe adonsela phansi kakhulu.
Uhlobo lwesimo : Ukuma
Izinzuzo : Kuthuthukisa ukuhlelwa kwemisebenzi, kuqinisa imilenze, ukuthulula umzimba wonke
Imiyalo
- Kusuka entabeni i-pose - tadasana, uhumusha ukuletha izingalo zakho ezihlangothini uphakamise phezulu.
- Gcina izingalo zakho ngokufanayo noma ulethe izintende zezandla zakho phezulu uma kuphela ungenza ngaphandle kokuzingela amahlombe akho. Uma izintende zezandla zakho zihlukene, zigcine zibhekane. Izingalo zakho kufanele ziqonde ngqo futhi izandla zakho zisebenza ngendlela yonke. Thatha amehlo akho ( drishti ) phezulu ezandleni zakho.
- Slayida amahlombe akho kude ezindlebeni zakho futhi amahlombe akho awe phansi.
- Uma uzizwa sengathi izimbambo zakho ziqhubekela phambili noma zidonsela eceleni, zibophe ndawonye.
- Gcina imisipha yakho yezintambo ibambe iqhaza ukuze athole ama-kneecaps up. Imilenze yakho kufanele iqondiswe kodwa ungavali amadolo akho. Ukugcina i-microbend emadolweni kuyindawo ephephile yamalungu akho.
Amathiphu wabaqalayo
- Hlanganisa ukufaka nge-back yakho odongeni ukuze uzizwe ukulungiswa njengoba ingxenye ngayinye yomzimba wakho igcina iqonde.
- Faka ibhokisi phakathi kwamathanga akho. Cindezela i-block bese uyivula emuva emuva ukuze uzizwe ukubandakanya nokujikeleza kwamathanga, kuhlanganise nokwandisa amathambo ahlale . Bese ususe i-block uphinde uzame ukuphinda uphendule isenzo sokujikeleza amathanga angaphakathi.
Amathiphu Okuthuthukisiwe
Thatha lokhu okubekwe eceleni kwesikhashana. Cabanga ukugcoba kwakho komgogodla phezu kwebhola lebhishi njengoba uxhomeke emuva. Vumela intamo ibuyele uma ikhululekile. Ekugcineni, ungakwazi ukuhlehlisa yonke indlela emuva kwesondo . Zenza lokhu eduze nodonga ekuqaleni, usebenzisa izandla zakho odongeni ukuze usebenze ngendlela eya phansi.