I-Eagle Pose - i-Garudasana

Uhlobo lwe-pose : Ukuma, ukulinganisa

Izinzuzo : Ukuqinisa imilenze, ukugquma, kanye nezidakamizwa, kuthuthukisa ibhalansi namandla okuqala, welula amahlombe.

I-Eagle ibukeka njengombono wakho wokuziqhenya we-crazy, i-twisted-up-like-a-pretzel yoga pose, kodwa akunzima kakhulu uma uyidiliza. Kuyinto inselelo yokulinganisela, kodwa njengoba izitho zidonsa emzimbeni futhi amadolo aguqile kusho ukuthi isikhungo sokuvuthwa komzimba siphansi, akusiyo ingozi kakhulu ukuthi iningi libukeka lapho ukhona ngomlenze owodwa.

Isebenza futhi kunzima ukufinyelela ama-glutes kanye namathanga angaphakathi.

Futhi angizange ngisho ngiqale ukucula izingoma zelesi sikhwama! I-antidote ye-shoulder strain uzizwa lapho umsebenzi wakho uhlala ekhompyutheni amahora amaningi. Ngincoma ukuthi u-ompandla ugobe ngezikhathi ezimbalwa ngosuku njengengxenye yomsebenzi we- yoga isimiso ukuvula amahlombe akho. Ungakwenza emotweni yakho ekukhanyeni kokuma. Ungayenza ngendiza. Ngiyathanda ukukwenza ngilalele emhlane wami lapho ngifika ematheni ami njengengxenye yokufudumala kwami. Ngempela kusiza usizo.

Imiyalo

1. Qala ku- Utkatasana ngemilenze yomabili egobile futhi izingalo zakho ezinhlangothini zakho. Dlulisa isisindo sakho enyaweni lwakho lwesokunxele.
2. Phakamisa unyawo lwakho lwesokudla phezulu phansi.
3. Dlulisa ithanga lakho lokunene phezu kwethanga lakho lesobunxele njengoba ukhuphuka phezulu kwethanga ngangokunokwenzeka.
4. Hamba unyawo lwakho lokunene eduze kwethole lakho lesobunxele.
5. Letha izingalo zombili phambi kwakho futhi uhambisane nesitezi.
6. Dlula ngakwesokunxele ingalo ngakwesokudla. Bhonqa ama-elbows akho bese ugoqa isandla sakho sokunene nxazonke ukuze kusho isandla sakho sesobunxele. (Kungakhathaliseki ukuthi umlenze uphezulu, ingalo ehlukile kufanele ibe phezulu.)

1. Phakamisa izintambo ekuphakameni kwamahlombe akho ngenkathi ugcina amahlombe eshiya phansi ezindlebeni zakho.
2. Gcina umgogodla wakho umgogodla phansi bese umqhele wekhanda unyuka.
3. Bamba ama-breath 5-10.
4. Phinda ngaphesheya.

Amathiphu wabaqalayo

• Uma unenkinga yokulinganisa emlenzeni owodwa, phuma ngemuva kwakho odongeni.

• Uma ungeke uthinte unyawo oluphakanyisiwe nxazonke lenkomo, faka i-block ngaphansi kwesinyawo kunalokho. Ungasebenzisa futhi unyawo njengolunye uhlobo lwe-kickstand ngokuphumula izinzwane zakho phansi. Lokhu kungakusiza nokuba uhlale uqotho.
• Lokhu pose kungenziwa esihlalweni .

Amathiphu Okuthuthukisiwe

• Ngena emkhunjini ozayo, ulethe izintambo zakho phambi kwamadolo akho. Letha izithupha ezwini lakho lesithathu .
• Woza phambili bese ubuyela emuva izikhathi eziningana ukwenza ama-crunches okhozi.