I-Warrior II - i-Virabhadrasana II

Uhlobo lwesimo : Ukuma

Izinzuzo : Qinisekisa imilenze nezingalo, uvula isifuba namahlombe, uhlamba isisu.

Imiyalo

1. Kusuka inja ebheke phansi , hamba unyawo lwakho lokunene ngaphakathi kwesandla sakho sokunene.
2. Bhonya idolo lakho langakwesokudla phezu kwekhanda lakho ukuze ithanga lakho lihambisane nephansi.
3. Pivot ebholeni lonyawo lwakho lwesokunxele ukuze ulethe isithende sakho sesobunxele ematheni wakho. Unyawo lwakho lwesokunxele kufanele lube nge-angle engama-90 degree kanye nomuntu owodwa otshalwe ngokuqinile. Isithende sakho sangaphambili sibhekene nesikhwama sakho sangemuva.

1. Vuka ukuma.
2. Vula izintambo zakho ngakwesokunxele sombhede wakho. Isibani sakho sizobhekene nesobunxele.
3. Ukwandisa ingalo yakho yangakwesokudla ngasekuqaleni komugqa nangengalo yakho kwesobunxele kuya emuva kombhede ngezintende zezandla zakho zibheke phansi. Gcina izingalo zombili zihambisana phansi. Khipha amahlombe akho kude ezindlebeni zakho. Finyelela ngezeluleko zomunwe zezandla zombili.
4. Vula ikhanda lakho ukuze ubheke phambili kombhede wakho. Ukubukeka kwakho kuya phambili ngakwesokunene.
5. Womabili amathanga ajikeleza ngaphandle.
6. Hlanganisa i-triceps yakho ukusekela izingalo zakho, ama-quadriceps akho ukusekela imilenze yakho, nesisu sakho ukusekela i-torso yakho.
7. Ngemuva kokuphefumula eziningana, umoya wezandla ezandleni zakho ezansi ngaphesheya kwesinyawo sakho sokunene bese ubuyela enja ehla. Hlala lapha ngenxa yokuphefumula okuncane noma uhambe nge-vinyasa ngaphambi kokuphinda uphinde uhambe ngezinyawo.

Amathiphu okuqala

• Gcina iso elihle emadolweni akho okunene. Kuvame ukufuna ukushayela phakathi. Yenza umsebenzi wokugcina i-shin yakho ngependilinga phansi kanye nokulandelela ngamadolo ngaphezu komunwe ophakathi.

• Qinisekisa ukuthi uyaqonda umehluko ekuhambisweni kwezinyimba zakho kumpi II ngokumelene neqhawe I. Ekulongweni Mina, izinkalo ezibhekene phambili . Empi 2, izinkalo zikhomba ohlangothini. faka izandla zakho ezinqulwini futhi uzizwe ngengxenye ye-bony ye-pelvis yakho okunamathela. Qinisekisa ukuthi ziyizinga futhi zibhekene nohlangothi lombhede wakho.

• Phindela emuva engxenyeni yakho yangemuva ukuze uqiniseke ukuthi akusizi. Ngezinye izikhathi ingxenye yomzimba esiyiboni ayinayo impilo yayo. Ukuze uqiniseke ukuthi usekela izingalo zakho, zama lokhu. Phendulela izingalo zakho ukuze izintende zakho zibheke phezulu. Hlanganisa i-triceps yakho, bese ugcina ukuthi ukubandakanyeka njengendlela yakho izintende zezandla zakho ezansi. Qinisekisa ukuthi awuzange uphakamise amahlombe akho ngale nqubo.

Amathiphu Okuthuthukisiwe

• Inselele wena ukubamba i-pose ukuze uthole ukuphefumula okweshumi ngenkathi ugcina ithanga lakho langaphambili lihambisana phansi. Sebenzisa umoya wakho we- ujjayi njengoba uhlala ne-pose.
• Hlanganisa ukulandelana kwempi ekugezeni kwakho.