I-Side Crow Pose (Parsva Bakasana)

Izimpukane zamehlo zibukeka zisabisa kakhulu, kepha abanye abantu bakuthola kube lula kunokuba ziqhume . Kukhona okuthile ngakho okusimama kancane kusukela kokubili imilenze ihlangene ephakhejini eliqinile futhi isikhundla sesandla sikwenza ukwesekwa kwemvelo kwemilenze. Uma uthola i-hang yalesi, ukulinganisa okuningi kwengalo kuyatholakala kuwe.

• Uhlobo lwe-pose : I-Arm balance

• Eyaziwa nangokuthi : I-Side Crane Pose
• Izinzuzo : Ubeka izibhamu, ngcono amandla angaphakathi, ngcono ibhalansi.

Imiyalo yeCrow Crow Phela

1. Qala endaweni yokugoqa ebheke phambili kombhede wakho. Yiba ngamabhola ezinyawo zakho ngamadolo akho kanyekanye futhi izintende zezandla zakho zihlala phansi phansi ngezinyawo phambi kwakho. Izandla zakho kufanele zibe ngamabanga ehlombe ngaphandle komunye nomunye.
2. Ukugcina izintende zezandla endaweni yakho, pivot on the amabhola ezinyaweni zakho ukuguqa amadolo akho ukuba ubhekane nohlangothi lwesokunxele umbhede wakho.
3. Qala ukuncika phambili, ugcine ikhanda lakho liphakanyisiwe. Inhloko yakho inzima kangangokuthi uma uyivumela ukuba ilahle phansi ithambekele ekutheni ungenelele.
4. Izingalo zakho ziqala ukugoba nge-angle-degree engama-90, okwenza izingalo zakho ezingaphezulu zibe eshalofini elincane (lokhu kuyindawo yesandla kusuka ku- chaturanga dandasana ). Beka izintambo zakho ngakwesokunxele sakho sekhono lesandla namadolo akho engxenyeni yesandla sakho sokunxele.
5. Hlala uncike phambili kuze kube yilapho izingalo zakho ezingaphezulu zifana nokufana phansi futhi izinyawo zakho zifuna ukuphuma. Phakamisa zombili izinyawo ukuze ulinganise ezandleni zakho kuphela.

1. Phindela emuva futhi uqondise izingalo zakho ukubeka izinyawo zakho phansi.
2. Vula amadolo akho ngakwesokudla kombatho wakho bese uzama ngalelo cala. Ngokuvamile uhlangothi olulodwa lulula kunezinye.

Amathiphu okuqala

• Zama ukuphakamisa unyawo olulodwa ngesikhathi ukuze uzizwe ukuthi ufuna kude kangakanani ukuzithumela.
• Ungavumeli ikhanda lakho liwehlise. Lokhu kuzokwenza ukuthi uphumele phambili futhi ulahlekelwe ibhalansi.

• Beka ingubo noma ibhokisi phambi kwakho ukuze ungesabi ukushaya ikhanda uma uwa.

Amathiphu Okuthuthukisiwe

Esikhathini esithuthukisiwe se-pose, ulinganisela ngemilenze yomabili engalweni eyodwa kuphela. Nansi indlela:

1. Buyela esiteji 4, ngenhla.
2. Ngenkathi uguqa ngamadolo akho ubheke ngakwesobunxele, udinga ukuguqula ukujula kancane ukuze ulethe ingalo yakho kwesobunxele emkhatsini wakho wezinyawo (phakathi kwegceke nomlenze). Isandla sakho sokunene siphuma kancane ngokubanzi ngakwesokudla, sidlule lapho i-hip yakho yangakwesokudla ikhona.
3. Uma uncike phambili, zombili imilenze ifika engxenyeni yakho yesobunxele.

Ungazama ukuhluka okulandelayo kokucushwa kwesandla:

1. Hlanganisa imilenze yomabili, ugcine izinyawo zihambisana nezindebe. Izinyawo ezinyawo zakho eziguquguqukayo zizobhekana nesobunxele njengokungathi ubumile odongeni ngakwesokunxele kwegumbi.
2. Lungisa imilenze yomabili bese uhambisa umlenze wesokunxele (phezulu) ngasekugcineni kombhede wakho, ugcine unyawo lwesokunxele phansi. Lona ngu-pada koundinyasana I.
3. Phindela emuva ku-chaturanga kusuka kunoma yikuphi ukukhala kwe-crow crow.