Wake wambona umntwana ejabule ingane pose? Kuyiqiniso ngempela ukuthi abantwana bathanda lesi sikhundla, bacabange ngendlela engavamile, futhi babukeka bejabule ngakho. Kuze uze uqale i-yoga, kungenzeka ukuthi awuzange uzame lesi sikhundla isikhathi eside. Uma usuqala ukukwenza, nokho, uzizwa unemvelo ngokuphelele futhi inhle kakhulu.
Zilungiselele ekupheleni kweseshini ye-yoga, mhlawumbe nje ngaphambi kwe- savasana , ukusizakala ngemisipha yakho efudumele.
Uma uthisha wakho ekumema ukuba uthathe noma yikuphi ukugcina ngaphambi kokuphumula kwakho kokugcina, lokhu kuyisinqumo esihle ngaso sonke isikhathi.
Uhlobo lwe-pose : Supine
Izinzuzo : Khipha i-back back, ihlanganisa ama-hamstrings nama-glutes.
Imiyalo
1. Qala ngokulala phansi.
2. Bhonqa amadolo bese uwafaka esifubeni sakho.
3. Vula amadolo akho ububanzi kunombono wakho.
4. Finyelela ngaphesheya kwamadolo onke ngezandla zakho ukuze ubambe onqenqemeni lonyawo ngalunye. Gcina izingalo zakho ezingenhla zixhunyiwe zibe ezisekelweni zakho.
5. Beka isikhumba ngasinye ngqo phezu kwamadolo, ukuze izibani zakho zibe ngephutha.
6. Flex izinyawo zakho.
7. Gubha amadolo akho phansi ngezandla zakho ngenkathi ugcina i- sacrum yakho igcwele umbhede wakho. Izinyawo zakho zingakwazi ukushaya kancane ezandleni ukuze zinikeze ukumelana kancane. Izindwangu zakho ziyogoba ngaphesheya.
Amathiphu wabaqalayo
1. Uma ungeke ufinyelele kahle izinyawo zakho kule ndawo, zama i-strap ezungeze isisindo ngasinye.
2. Uma uzizwa uhle, ungadamba uhlangothi olulodwa.
3. Qaphela ukuthi amadolo akho awadonseli esifubeni kodwa kunalokho kunhlangothi zonke zesifuba sakho, uhamba emagumbini akho.
4. Ungadonsa izinyawo zakho kakhulu kangangokuthi isisindo sakho sivela phansi. Kufanele uhlasele ibhalansi phakathi kokugcina i-sacrum yakho phansi bese uguqa ngamadolo wakho phansi.
Amathiphu Okuthuthukisiwe
1. Phendulela umlenze owodwa ngesikhathi ohlangothini ngenkathi ubamba izithende zombili.
2. Yandisa umlenze owodwa kuze kube phansi phambi kwakho. Flex unyawo lwakho bese ucindezela ngemuva kwethanga lakho ungene emgqeni. Lo ngumntwana ojabule isigamu. Yenza zombili izinhlangothi.