I-Arm Balance Pose
I-Crow ivame ukubhekana nabafundi bokuqala be-arm balance. Nakuba kubonakala sengathi konke kungamandla amakhulu, izihluthulelo zifunda lapho isikhungo sakho sokuvuthwa sendlela nendlela yokusakaza ngayo isisindo sakho ukuze ukwazi ukulinganisela.
Isimo esikhulu sokunqoba ngokuvamile ukungafuni ukuhambisa ngokwanele isisindo sakho phambili ezandleni zakho. Uma uthola leyo ndawo enhle, izinyawo zivele zisuka phansi zizodwa.
I-Mastering crow ivulela umnyango wokungcebeleka okuningi kwesibalo sengalo . Kuyaziwa nangokuthi i-crane pose.
Izinzuzo ze-Crow Pose
I-crow pose iqinisa amandla, isifuba nesisu. Ithuthukisa ibhalansi namandla angaphakathi.
Imiyalo ye-Crow Pose
- Bhonqa ngamadolo ukuze ulethe izintende zezandla zakho phansi phansi ngebanga lepulazi.
- Tshala izintende zakho ngokuqinile ematheni ngezinyawo phambi kwezinyawo zakho. Spread iminwe yakho ububanzi bese ucindezela ekuhlanganyeleni phezulu komunwe ngamunye.
- Bendela izintambo zakho ngqo. Ungawagobezi ngezandla ezigcwele ze- chaturanga , kodwa uhambe ngaleyo ndlela.
- Khuphukela phezu kwezinyawo ezinyaweni zakho uvule amadolo ukuze ahlangane ngezandla zakho ezingenhla.
- Beka amadolo akho emhlane wezingalo zakho ezingenhla.
- Qala ukuletha isisindo sakho phambili ezandleni zakho, uphakamise ikhanda lakho lapho uhamba.
- Khuphukela ezithombeni zakho, bese uphakamisa unyawo olulodwa bese omunye esezansi.
- Hamba ngamadolo akho ngase-midline.
- Hugqa izinyawo zakho ngase-butt yakho.
- Ukuze uphume, thumela isisindo sakho emuva kuze izinyawo zakho zibuyele phansi.
Abaqalayo Amathiphu I-Crow Pose
- Abanye abantu bathanda ukuqala nge- block ngaphansi kwezinyawo zabo . Ungazama lokhu futhi ubone ukuthi uzizwa kanjani.
- Phakamisa unyawo olulodwa ngesikhathi uma ungeke ukwazi ukuthola izinyawo zombili okwamanje. Lokhu kukusiza ukwakha amandla futhi uzizwele ngale ndlela.
- Gcina amehlo akho ephakanyisiwe phezulu. Ungabheke phansi bese uvumela ikhanda lakho liye phansi. Lokhu kuzokwenza ukuthi uphumele phambili futhi ulahlekelwe ibhalansi.
- Beka ingubo phambi kwakho ukuze ungesabi ukushaya ikhanda uma uwa. Kungenzeka ukuthi uzobe ufinyelela phambili okungenani kanye ngenkathi ufunda lokhu. Ufuna ukuthi kube lula ukufika lapho kungenzeka khona.
- Ingxenye eqondile ye-pose ihlolisisa indlela yokudlulisela isisindo esanele ezandleni zakho ukuze izinyawo zakho zikhuphuke kodwa ungaqhubeki phambili. Hlanganisa njalo ekhaya ukuze uthole inqubo efanele.
Amathiphu Okuthuthukisiwe
- Uma usungena ku-pose, ungavumeli ama-elbow akho aqhubekele eceleni. Zigcine ezihambisana namahlombe akho nama-wrists.
- Sebenza ekuqondiseni izingalo zakho.
- Zama ukubuyela emuva ku-chaturanga.
- Uma ngabe wazi kahle lokho, zama ukuxhuma kusuka enkulweni ebheke phansi eqhumeni.
- Ungase futhi uzame ukuhamba ukusuka kwesikhumba ukuya esihlokweni se-tripod nangemuva.