Uhlobo lwe-pose : I-backbend, i-heart opener
Izinzuzo
Ubeka phambili komzimba kuhlanganise nesifuba, isisu, ne-quadriceps. Ithuthukisa ukuhamba komgogodla.
Uma sikhuluma nge-yoga elandelanayo, iningi labantu cishe lithinta isondo eligcwele . Kodwa ikamela liyindawo efinyeleleka kakhulu kubafundi abaningi be-yoga. Isondo eligcwele ngokungenakuphika liyi-backbend, kodwa futhi likhulu kakhulu ngamandla engalo kanye ne-shoulder shoulder flexibility.
Uma ungenayo lezo zinto, awukwazi ukuthola izinzuzo ezigcwele zalokhu pose. Ikamela likuvumela ukuba uzwe ububanzi obujulile bomgogodla ngaphandle kokusekela isisindo sakho ngezandla zakho. Kubuye kube nezimo eziningi eziguquguqukayo. Ngezinsizakalo, unezinketho eziningi zokhetho lwesandla sakho.
Enye yezinkinga ezivame ukwedlula ikamela ibamba izithamela ziqondile. Njengoba uthatha isifuba emuva, ufuna ukuqinisekisa ukuthi amathanga akho alandela futhi uvala ukuhlehlisa emuva esikhundleni sokuhlala ngokuqondile. Ukuze uhlole ukuthi lokhu kwenzekani, thatha ukuthi uphelele odongeni. Setha phambili kwamathanga akho odongeni. Njengoba ufika emuva, qiniseka ukuthi amathanga akho ngisho namaphoyinti akho e-hip ahlale exhumana nodonga isikhathi sonke. Ungathola ukuthi awukwazi ukufinyelela izithende zakho kalula uma uqapha ngempela isikhundla sethanga. Uma kunjalo, lungisa ukuphatha kwakho ngokuthatha ukuhlukahluka kwesithende okuchazwe ngezansi.
Lokhu kuyindlela yokuzivocavoca okuhle kokubili abafundi bokuqala nabafundile.
Imiyalo
- Vuka ngamadolo akho ezinqulwini zakho emathangeni phezu kwamadolo. Thatha i-padding ( ingubo noma faka umbhede wakho ngakho ubukhulu obuphindwe kabili) ngaphansi kwamadolo akho uma bezwela.
- Dweba izandla zakho phezulu ohlangothini lomzimba wakho kuze kube yilapho izithupha zakho zifinyelele emagumbini akho. Hlanganisa izithupha zakho emigodini yakho yokusekela njengoba uqala ukuvula isifuba sakho esihlahleni.
- Gcina isikhundla sesifuba sakho lapho ufika izandla zakho emuva ngesikhathi esisodwa ukuze uqonde izithende zakho. Uma udinga ukuphakama okuncane, thula izinzwane zakho ngaphansi. Uma kungenjalo, iziqongo ezinyaweni zingaba flat flat.
- Letha izintambo zakho phambili ukuze zihlale emadolweni akho.
- Uma kuzwa kuhle, vumela ikhanda lakho libuye, livule umphimbo wakho. Uma lokho kungasebenzi entanyeni yakho, ungagcina ingxube.
Amathiphu wabaqalayo
- Sebenzisa amabhlogo kunhlangothi zonke ezinyaweni zakho uma udinga ukuphakama okungaphezulu kwezandla zakho.
- Ungagcina izandla zakho ezansi uma ubuyela emuva ngezinyawo noma amabhlogo akuyona into efanele.
Amathiphu Okuthuthukisiwe
- Zama ukuthatha ama-ankles ahlukile.
- Ungase futhi uzame ukuhluka lapho ingalo eyodwa ibambe isithende sakho ngenkathi enye ifika esendaweni.