I-yoga ephazamisayo, noma i-Eka Pada Koundinyasana II, yenza ngcono ibhalansi namandla okuqala , ilula izintambo kanye nezinhlanzi, futhi iqinisa izingalo.
Uhlobo Lokuhamba : I-Arm Balance
Futhi eyaziwa ngokuthi : I-One Legged Pose Kunikezelwe eSage Koundinya II, i-Albatross
Imiyalo
1. Kunezindlela eziningi zokungena kule pose. Enye yezinto ezilula kakhulu ivela ku- lizard pose .
2. Qala ku-lizard ngekhanda lesokunxele phambili. Phakamisa izintambo zakho phansi ngokulungisa izandla zakho.
3. Hudulela ingalo yakho engakwesokunxele ngaphansi komlenze wakho wesobunxele bese ubeka isandla sakho esintendeni ngaphandle kwesandla sakho sokunxele. Zama ukuthola ibhande lakho lesobunxele ngaphezu kwehlombe lakho lesokunxele uma kungenzeka.
4. Hlanganisa izingalo zombili zibe yisimo se- chaturanga ngezandla ezingaphezulu ezihambisana nephansi.
5. Qala ukuqondisa umlenze wakho wesobunxele, ulethe ithanga lakho lesobunxele eshalofini esakhiwe ingalo yakho engaphezulu. Phakamisa izinzwane zakho ezingakwesobunxele ukusuka phansi.
6. Shiya isisindo sakho phambili ezandleni zakho ukuze ukwazi ukuphakamisa unyawo olufanele ukusuka phansi emva kwakho, uhlabe umlenze wakho wokunene ukuze ugcine umlenze uphakanyiswe futhi uqonde.
7. Gcina amehlo ebheke phansi phambi kwakho. Awudingi ukubopha intamo yakho phezulu, kodwa futhi ungavumeli ikhanda lakho liyehlise kusukela isisindo salo singakunikeza phambili.
8. Zama ukubamba ukufakela kokuphefumula okungu-5.
9. Yehla bese uzama ngakolunye uhlangothi.
Imiyalo Ehlukile
1. Enye indlela yokungena kuyo ivela ekuhlukaneni kwenja ebheke phansi . Le ndlela inikeza i-pos umkhankaso owodwa wokuqhubeka phambili. Kuxhomeke ukuthi yikuphi okuthandayo.
2. Qala ukwehlukanisa inja phansi nomlenze wesokunxele ophakanyisiwe. Ngesinye isinyathelo, ugijime umlenze wesokunxele phambili uguqe ngasezintweni zakho zokunxele lapho ugoba izingalo zombili kwisimo se-chaturanga.
Ithanga lakho lesokunxele lizohlala ngakwesokunxele sakho.
3. Sebenzisa amandla akho ukuletha unyawo olufanele phansi kodwa udinga ukuba nokulawula okwanele ukuthi ikhanda lakho alihla phansi.
4. Lungisa imilenze yomabili ngangokunokwenzeka.
Iziqalo zokuqala
1. Thatha isikhathi sokuzijwayela umqondo wokusekela umlenze wangaphambili engalweni yakho ngaphambi kokuzama ukuphakamisa umlenze ongemuva. Uma ubeka ingalo yakho yangakwesokudla ngaphansi komzimba wakho ukuze u-elbow wakho ufike cishe ku-hip yakho yangakwesokudla, kuyoba lula ukuphakamisa umlenze ongemuva.
2. Yenza ezinye izilinganiso zengalo ezifana ne- crow pose ekulungiseleleni. Uma unomuzwa wesikhungo sakho sokuvuthwa ngezilinganiso eziyisisekelo zengalo, iziphambili ezengeziwe zifinyeleleka.
3. Lezi zinhlobonhlobo zamapulangwe zizokusiza uqinise umqondo wakho futhi usebenzise ukuguqa ngamadolo akho.
Izinguquko eziphambili
1. Uma uke wenza kahle nge-elbow elungile ngaphansi komzimba wakho okwesikhashana, sebenzisa ukukhipha ukuze uhambisane nesokudla sakho esikhundleni sakho.
2. Zama ukuxhuma emuva ku-chaturanga.