Uhlobo lwesimo : Ukuma
Izinzuzo : Uqinisa izintambo (okunye okusebenzayo okusebenzayo ).
Imiyalo :
1. Kusukela eNtabeni Yezintaba - Tadasana uguqa ngamadolo kuze kube yilapho amathanga aseduzane . Izinyawo kufanele zifane. Uma izinyawo zithinta, gcina amadolo ndawonye. Uma izinyawo zakho zihlukanisiwe kancane, kunjalo kodwa qiniseka ukuthi amadolo akho ahlukaniswe inani elifanayo.
2. Shayela izintambo zakho phansi ukuze uqiniseke ukuthi uthola phansi kakhulu.
3. Gcina amadolo akho egobile futhi u-butt wakho ophansi njengoba uphakamisa izingalo zakho.
Lokhu kuvame ukufundiswa ngenye yezindlela ezimbili. Ngendlela yokuqala, okubalulekile ukugcina amathanga afana phansi, Kulesi simo, i-torso kanye nezikhali ezinwetshiwe zingaba cishe engama-degree angama-45 ukusuka phansi.
Uma ufuna ukugcizelela umgogodla omelile esikhundleni salokhu, ulethe i-torso kuze kube sezingeni elimangalisayo bese unwebisa izingalo ngqo ngqo. Umgogodla wakho ongenhla usemuva kancane. Lokhu kungabangela ukuthi uphakamise u-butt wakho kancane. Ngiphakamisa ukuzama ukufaka izindlela zombili kusukela ungase uhlangabezane nanoma iyiphi indlela uma uthatha amakilasi e-yoga.
5. Bamba umoya ka-5-10
Abaqalayo : Zama ukuletha amathanga asondelane futhi asondelane nokufana phansi.
Okuthuthukisiwe : Zama ukufaka i-twist. Letha izandla endaweni yokuthandaza enhliziyweni. Phindela ngakwesokudla, ulethe i-elbow kwesokunxele ngaphandle kwamadolo afanele.
Hlala phansi bese ugcina amadolo ecindezela ndawonye. Buyela emuva bese wenza ohlangothini lwesobunxele.
Ukulandelana Okuhambisana nalesi Sigaba :
Ashtanga Surya Namaskar B