I-Trunk Pose Pose - Eka Hasta Bhujasana

• Futhi eyaziwa ngokuthi : I-one-leg-over-arm pose
• Uhlobo lwe-Pose : Ukulinganisa kwe-Arm
• Izinzuzo : Uqinisa izingalo kanye nemisipha yomzimba. Ubeka izintambo nezinhlanzi.

Imiyalo

1. Qala uhlezi endaweni ekhululekile, enesiphambano, njengesi- sukhasana (i-pose elula) , ne-spine eside futhi amahlombe abekwe phezu kwezinyathelo. Thatha umoya omningi lapha.
2. Phakamisa isandla sakho sokunene phansi ngezandla zakho. Hamba umlenze ophansi ezandleni zakho, ugcine i-shin cishe efana nephansi. Ungakwenza lokhu ngokubeka idolo lakho langakwesokudla ekugqeni kwesigqoko sakho sokunene nesinyawo sakho sokunene emgodini we-elbow wakho wesokunxele, uma kungenzeka. Njengokunye, bamba idolo elifanele ngesandla sakho sokunene nangodolo lesobunxele ngesandla sakho sobunxele noma ulayishe izingalo zombili ngaphansi kwethole lakho bese usekela umlenze ophansi ngaleyo ndlela. Kunoma yikuphi ukucushwa okukhethayo, hlela unyawo olunene futhi uzame ukugcina umhlane wakho uhlezi uphelele futhi ude. Gwema ukuzungeza umgogodla phambili noma ukugxila kakhulu kakhulu emuva.

1. Dwala umlenze wokunene okhishwe kahle ngokuzenzekelayo emuva nangaphezulu esikhwameni se-hip ukuze ukhulule umlenze wakho.
2. Ngemva kokuphefumula okuncane ukuhambisa umlenze wakho, buyela emuva. Khipha ingalo yesokudla kusuka embhedeni wesokudla.
3. Gudla ingalo yakho yangakwesokudla ngaphansi kwamadolo akho okunene, ufaka isandla sakho sokunene emhlabathini ngaphandle kwesokudla. Gcina ingalo engakwesokunene egobile ehlangothini nangemuva kokuphumula kwakho kwesokudla emadolweni ngakwesokunxele sakho.
4. Ungasebenzisa isandla sakho sokunxele ngakwesokunene ukuze usebenze ithole elilungile ngokuseduze ngangokunokwenzeka ehlombe lakho lesokudla. Ingemuva kwesenzeni sakho sokunene iyoba ngemuva kwesandla sakho sangakwesokudla. Ophakemeyo ungathola ithole lakho engalweni yakho, ubushelelezi bonke abanye bazoba khona.
5. Hamba futhi unwebe umlenze wakho wesobunxele phansi phambi kwakho, njengabasebenzi abangaphansi kwesigamu (dandasana) .
6. Khipha ingalo yesokunxele bese ubeka isandla sakho sobunxele phansi ngaphandle kwethanga lesokunxele. Izandla zakho ezimbili kufanele zifane nendawo efanayo ekuhlotshaneni nezindebe ezihambelanayo.

1. Bhala ngokujulile futhi uhlanganyele umgomo wakho kanye nemilenze yomabili, uqiniseke ukuthi uguqule izinyawo zombili. Ngaphandle kokuphefumula, cindezela kuzo zombili izintende futhi uphakamise umlenze wakho wesokunxele nesokunxele phansi. Izintende zezandla zakho yizona kuphela amaphuzu asele axhumana nomhlabathi.
2. Hlala up for breaths eziningana. Ukugcina imisipha yomlenze wesobunxele ibambelela emthanjeni futhi unyawo lwesokunxele luguquguquke kakhulu kuzokwenza kube lula ukugcina umlenze uphakanyiswe phansi.

1. Khipha umthamo wakho phansi emthunzini.
2. Buyela ku-pose elula futhi uthathe okungenani ukuphefumula okunguhlanu ngaphambi kokuzama olunye uhlangothi. Njengoba i-pose ixhomeke ekuguqulekeni kwakho kwe-hip nokugula ukuze uthole umlenze wakho uphakamise ingalo yakho, cishe uzothola ukuthi olunye uhlangothi lulula kunolunye. Zama ukuqaphela lo umehluko kodwa ungenzi izahlulelo ezisuselwa kulo.

Amathiphu wabaqalayo

Uma uqala, lokhu pose kungabonakala kungenakwenzeka. Kodwa uma uhlangana nayo ekilasini elihlangene-level, isibonelo, kuyasiza ukulandela njengoba isinyathelo ngasinye senza ukuguquguquka namandla okudinga ukugcina ukugcina kokugcina. Ukwenza izinyathelo ezintathu zokuqala ezibalulwe lapha kuzoba kuhle kakhulu ukuba uqale futhi kuzokwenza okuningi ukuvula izinkalo. Njengoba uqhubeka, ukuzama ukuphakamisa kuzokwandisa amandla akho angaphakathi.

Amathiphu Okuthuthukisiwe

Ngemuva kokubamba i-eka hasta bhujasana ngokuphefumula okumbalwa, ukuguqulwa kube yi- angle engama-8 (astavakrasana) noma i- eka pada koundinyasana II .