Uhlobo lwe-pose : I-backbend, i- heart opener
Izinzuzo : Kuqinisa emuva. Ivula isifuba. Ithuthukisa ukuhamba komgogodla
Imiyalo:
1. Lala phansi esiswini sakho. Ukufaka ingubo ngaphansi kwezinyathelo zakho ze-padding kwenza lokhu kukhululeke kakhulu, kodwa ungayinqamula uma wenza ukugeleza.
2. Faka izingalo zakho phansi ngezinhlangothi zakho ngezandla zakho ezibheke phansi.
Sula imilenze yakho ngqo emva kwakho neziqongweni ezinyaweni zakho ematini.
3. Faka ikhanda lakho noma isikhumba sakho ematheni ekulungiseleleni. Roll amahlombe akho emuva nangaphansi ukuvula isifuba sakho
4. Uma uphazamisa, phakamisa ikhanda, isifuba, kanye nezingalo zakho phansi. Gcina izingalo zakho ngqo kuwe. Finyelela kuyo yonke iminwe eyishumi bese uphendulela izandla ukuze izithupha zakho zikhomba. Hlala ushayela amahlombe akho phansi.
5. Yenza imilenze yakho ukuze amadolo akho asuse phansi. Ngesikhathi esifanayo, zama ukuqinisa u-butt wakho kakhulu kangangokuba umsila wakho unendawo lapho uhamba khona njengoba ubuyela emuva. Cindezela eziqongweni zenyawo zakho phansi.
6. Gcina amehlo akho phansi phambi kwakho ukuze intamo yakho ihlale endaweni yokungathathi hlangothi, hhayi ukukhwabanisa.
7. Hlalani kulolu hlelo ukuze uthole ukuphefumula kwamathathu kuya kwahlanu. On exhale, ukukhululwa phansi phansi. Vula ikhanda lakho kwelinye icala bese uhlala esitini sakho.
Kuyinto yendabuko ukuhamba ngezinkambo ezintathu zokulandelana, ngakho-ke lokhu kwenzeke kabili ngaphezulu, kungenzeka ukuhlanganisa ukuhluka okuchazwe ngezansi.
Amathiphu wabaqalayo:
1. Uma ungatholi okuningi esikhwameni, gcwalisa ingubo bese uyibeka phansi kwe-ribcage yakho. Ukwenza okufana nalokhu kuzokusiza uqinise imisipha yangemuva.
2. Uma unomlingani osebenzayo, bacele ukuba bame ngezinyawo ngenkathi wenza ucingo. Uyomangala ukuthi ungaphakamisa kangakanani isifuba sakho lapho izinyawo ziqinisekisiwe. Lokhu kukusiza ukuthi uthole ukuzwa ukuthi isidingo sakho sinamandla kangakanani ukucindezela ezinyaweni zakho.
Amathiphu Okuthuthukisiwe:
1. Hlanganisa izandla zakho ngemuva kwakho ngaphambi kokuthi uphakamise ku-pose. Njengoba uphakamisela phezulu, gxumela amahlombe akho emuva futhi welula izingalo zakho ngqo kuwe, ugcine izandla zakho zikhonjiswe. Qala ukuphakamisa izandla zakho ekugcineni kwakho kuze kube sehlahleni.
2. Uma uphakamisa isifuba sakho, ngesikhathi esifanayo uphakamise imilenze yakho phansi, uhlale uqondile. Yenza umlenze wakho wonke, ngisho nokufinyelela ezinzwaneni zakho. Gcina isifuba sakho siphakeme.
3. Ukuze uthole inselela ephakeme, welula izingalo zakho phambi komzimba wakho esikhundleni sangemva. Kuzodingeka usebenze kanzima ukuze ugcine isifuba sakho siphakanyisiwe.
4. Qala ukwandisa isikhathi sokubamba kwakho. Sebenza kuze kube yimimoya eyishumi, uqiniseke ukuthi ugcina ubuqotho bokuvumelana kwakho konke.