I-I-Virabhadrasana I

Uhlobo lwe-pose : Ukuma, kancane kancane

Izinzuzo : Uqinisa imilenze nezingalo ezingenhla, kuthuthukisa ibhalansi kanye namandla angaphakathi, welula imisipha emagqumeni

Imiyalo

1. Kusuka inja ebheke phansi , hamba unyawo lwakho lwesokudla phambili ngaphakathi kwesandla sakho sokunene.
2. Pivot ebholeni lonyawo lwakho lwesobunxele bese uphonsa isithende sakho sesobunxele phansi bese izinzwane zakho zavela cishe ngama-45 degrees esithendeni.

1. Bhonya idolo lakho langakwesokudla ngaphezu kwesinxele sakho sokunene ukuze ithanga lakho lokunene lihambisane nephansi.
2. Vuka ukuma, ulethe izingalo zakho ohlangothini uphinde uphakamise phezulu. Isifuba sakho sihlala sivulekile njengoba ufika kancane kancane ekunwetsheni komgogodla (owaziwa nangokuthi i-backbend).
3. Izintende zezandla zakho zingathinteka phezulu noma zihlale ibanga elide, noma yikuphi okukhululekile kakhulu.
4. Phakamisa amehlo akho phezulu ezithombeni zakho bese uphonsa amahlombe akho phansi.
5. Hlola ukulungiswa kwezinyimba zakho. Dweba emuva kwe-hip yakho yangakwesokudla futhi u-hip wakho wesokunxele phambili ukuze zombili izintambo zibheke phambili emgqeni wakho. (Bheka amathiphu angezansi uma lokhu kudideka.)
6. Phansi phansi emaphethelweni angaphandle enyawo lwakho lwesobunxele. Qinisekisa ukuthi ithanga lakho lokunene lisalokhu lifana nephansi ngangokunokwenzeka.
7. Yehlisa izandla zakho ematheni wakho bese ususa umlenze wakho wokunene emuva enja ephansi. Thatha ukuphefumula okuncane noma uhambe nge-vinyasa ngaphambi kokwenza uhlangothi lwesobunxele.

Amathiphu okuqala

Ingxenye eqondile yalokhu pose ibamba izinyathelo zakho phambili. Ngisho noma umlindi engivamile ngifundiswa ngesithende sonyawo lwangaphambili oluhlanganiswe nesigxathu sezinyawo (njengokuma endaweni encane), kwenza kube lula kubantu abaningi ukuba bahlukanise izinyawo zabo nganoma yikuphi uhlangothi ngaphezulu (njengokuma emathrekhi wesitimela).

Lokhu kuhlukaniswa kuvumela ukuthi izinyathelo zidwebe ngokuphumelelayo.

Uma ungenayo umuzwa wokuthi yiziphi izinqamuleli ezisezintweni zangaphambili, faka izandla zakho esikhweni sakho futhi uzizwe ngengxenye yebony yesikhumba sakho esithinta izinhlangothi zombili. Sizibiza ngokuthi amaphuzu ase-hip. Ake ucabange ukuthi yizibani ezibonakalayo emotweni futhi kufanele zibheke phambili kombhede. Ungazizwa uma zikhona engxenyeni kunokuba zibheke phambili. Dweba ohlangothini lwangaphambili lomlenze emuva nomlenze wangemuva phambili uze uthole izibani zakho ezikhanyayo endaweni efanele. Yenza izinyathelo zakho ziqhubekele phambili emaceleni onke uma udingekile.

Amathiphu Okuthuthukisiwe

Inselele ngokwakho ukwakha amandla ngokuhamba isikhathi eside, mhlawumbe kuze kube yiminyaka eyishumi.

Hlanganisa lokhu kube ukugeleza njengengxenye yokulandelana kweMpi.