Head Revolved kuya Knee Pose - Parivrtta Janu Sirsasana

• Uhlobo lwe-Pose : Uhleli phansi
• Izinzuzo : Ubeka ama-hamstrings, uvula amahlombe nesifuba, kuthuthukisa ukugaya

Imiyalo

1. Qala e -straddle enezintambo ezinkulu (upavistha konasana).
2. Bhonqa idolo lakho langakwesokudla bese uletha ingxenye yonyawo lwakho lokunene emthonjeni wangaphakathi ongakwesokunxele.
3. Gcina isifuba sakho ngakwesokunxele ngangokunokwenzeka, ulethe ngakwesokunxele kwesibhamu sakho sokungakwesokunxele kuya phansi ngaphakathi komlenze wakho wesobunxele. Uma ungenzi lokho kude kakhulu, ulethe ingalo yakho kwesobunxele ku-shin yakho noma ephakeme phezulu waya ethangeni.

1. Qala ukuguqula umzimba wakho ophezulu ukusuka emlenzeni wakho wesobunxele, uvula isifuba sakho esilweni. Uma ingalo yakho yesokunxele ingaphakathi komlenze wesobunxele, ungacindezela ingalo emlenzeni wokumelana njengoba uphazamisa.
2. Phakamisa amehlo akho phezulu, uvumele intamo nentloko yakho ilandele i-twist emgodleni. Ungadluli ukujikeleza kwentamo. Khumbula ukuthi ukuguqula intamo yakho okuningi akukwenzelisi ukujula okujulile esifubeni.
3. Phakamisa ingalo yakho yangakwesokudla phezulu bese uvumela i-biceps efanele ifike phezu kwezindlebe zakho zokunene. Gcina ingalo yakho yangakwesokudla ngqo.
4. Ngenye indlela, bhonsa isigqoko sokunene bese ubamba ngemuva kwekhanda lakho ngesandla sakho sokunene. Ungavumeli ukuthi i-elbow iwele ngaphakathi. Sebenza ukuze ugcine ukuvula ngakwesokudla.
5. Gcina unyawo lwakho lwesokunxele luguquguquke.
6. Ngemuva kokuphefumula eziningana, buyela phezulu ukuze uhlale uphinde ushintshe isikhundla semilenze yakho ukuze uphenduke ngakolunye uhlangothi.

Iziqalo zokuqala

• Ungathatha isisekelo esifanayo esimweni esiphambene nesibhambano uma kunzima kuwe ukwenza lo myalelo ngomlenze owodwa onwetshiwe. Ukuze wenze kanjalo, wehlisa ihlombe lakho langakwesobunxele kuya emadolweni akho okunene. Isandla sakho sobunxele singadlula umzimba wakho bese ubamba idolo lakho langakwesokudla. Phakamisa ingalo yakho yokunene bese uncike ngakwesobunxele.

Izinguquko eziphambili

• Thatha umzwane wakho omkhulu ongakwesobunxele ngeminwe yakho yesokunxele ekukhiyeni izinyathelo ze-yogi uma ungafinyelela kalula unyawo lwakho.
• Ukuphakama kwesandla sokunene nakho kungabuya yonke ikhanda lakho ukubamba inyawo lesokunxele, kodwa qiniseka ukuthi isenzo asihambisani nokushintsha kwakho. Kubaluleke kakhulu ukugcina ukuvuleka kwesifuba sakho esihlahleni kunokubamba izinzwane zakho. Uma ubambe izinzwane zokunene ngesandla sokunene, sebenzisa leyo traction ukuze ujulise i-twist yakho.

• Esikhundleni sokuthinta unyawo lwakho lokunene ngaphakathi kwethanga lakho langaphakathi, ulethe ngaphansi kwethanga lakho. Kuzophela ngemuva komzimba wakho ngenhla yonyawo lwakho phansi. Uma ungakwenza lokhu kahle, finyelela isandla sakho sobunxele ngaphansi kwe-butt yakho bese ubamba isithende sakho sokunene. Bese ufinyelela isandla sakho sokunene ngesithende sakho sesokunxele.