1 - Kunqatshelwe i-Goddess Pose - Supta Baddha Konasana
Uhlobo Lokuhamba: Supine, Restorative
Futhi eyaziwa ngokuthi : I-Angle Pound Angle Pose
Izinzuzo : Ivula izimpungushe nezinkalo
Imiyalo:
1. Woza ukulala emhlane wakho.
2. Bhonqa amadolo, ugcine izinyawo zakho phansi.
3. Vula amadolo akho ngaphesheya, ulethe izinyawo zakho ngezinyawo. Imilenze iyobe isesimweni esifanayo njengoba ikhona e -Pose - baddha konasana .
4. Izingalo zakho zingaba yisiphi isimo esihle. Ngaphandle kwesimo se-T njengoba kuboniswe lapha, ngaphezulu, ukukhululeka ngezinhlangothi zakho noma ukuphumula emathangeni akho kukhona okunye okukhethwa kukho.
5. Hlala lapha amaminithi ambalwa njengoba amandla adonsela phansi asebenza ukujula ukulula kwakho. Ukuze uphume, finyelela phansi futhi usize amadolo akho abuyele ndawonye. Bese ugibela ngaphesheya bese usebenzisa izandla zakho ukukusekela njengoba uhlala.
Amathiphu:
1. Uma imilenze yakho ingakhululekile ngoba amadolo akho ayindlela ende ukusuka phansi, zama ukubeka ibhokisi phansi kwebhande ngalinye ukuze uthole usizo.
2. Ungakhetha ukuthatha i- savasana yakho kule ndawo.
2 - Supta Baddha Konasana Nge-Bolster
1. Ngaphambi kokuba ulale phansi, uthathe umzuzu okwesikhashana ukusetha i- bolster yakho. Uma ungenayo i-bolster, ungakwazi ukufaka izingubo ezimbalwa eziphonswe kahle kunalokho. Yenza i-stack yakho ifane nesimo se-bolster. Abanye abantu bangase bakhethe le ndlela ngoba ungakwazi kalula ukulungisa ukuphakama kwesiteji sakho.
2. Uma uhlezi, u-bolster wakho kufanele abe nesibhamu ngokumelene ne-butt yakho. Phindela emuva ukuze i-bolster isekele ubude bomgogodla wakho kodwa i-butt yakho iphansi.
3. Uhlukanise amadolo akho nganoma yiluphi uhlangothi, ugcine izinyawo zezinyawo zakho ndawonye.
4. Khetha indawo ekhululekile yezingalo zakho.
Amathiphu:
1. Umqondo wokubuyiselwa kokubuyisela kufanele usekelwe futhi ukhululeke ngangokunokwenzeka. Ngaleyo ndlela ungakwazi ukuhlala e-pose imizuzu engu-10 noma ngaphezulu ngenkathi amandla adonsela phansi esebenza ukujulisa ukulula kwakho. Uma uzizwa ubuhlungu noma ungakhululekile, phuma ku-pose ngoba ngeke kukuzuzise ukuba uhlale kuwo.
2. Uma ufuna ukulungisa i-angle ye-bolster yakho ukuze ithambekele ekhanda lakho ekhanda lakho, faka ingubo eboshiwe noma ibhokisi ngaphansi kwebhokisi ekupheleni kwekhanda ngaphambi kokulala phansi.
3. Uma uqhuba ekhaya, setha i-timer emizuzu emihlanu noma eyishumi ukuze ukwazi ukuphumula ngokuphelele. Ukumboza ngengubo kungumqondo omuhle kusukela umzimba wakho uphuthuma masinyane uma ungawuhambeli.