Indlela Yokwenza I-Wheel Pose (Urdhva Dhanurasana) Ngokuphepha

Uhlobo lwe-pose : Emuva emuva

Izinzuzo : Kuthuthukisa ukuhamba komgogodla . Ivula isifuba . Uqinisa izingalo, amahlombe nemilenze

Imiyalo

1. Woza ukulala emhlane wakho
2. Bhonqa amadolo akho, ulethe izinyawo zakho ezinyaweni zakho eduze kwamadolo. Finyelela phansi ngezandla zakho bese uqinisekisa ukuthi ungakwazi nje ukudla izithende zakho. Izinyawo kufanele zibe yi-parallel and hips 'distance apart.

1. Bendza izintambo zakho bese uletha izintende zezandla zakho phansi kwamahlombe akho ngezandla ezithinta izinyawo zakho.
2. Vula bese ucindezela phansi ezandleni zakho nasezinyaweni zakho njengoba uphakamisa amahlombe akho bese uqaqa phansi. Ungacindezeli konke okwamanje.
3. Thatha umqhele wekhanda lakho emathini. Misa isikhashana lapha okwesikhashana uma uqinisekisa ukuthi izingxube zakho zihlala zihambisana futhi zingadluleli ezinhlangothini.
4. Lungisa izingalo zakho njengoba uphakamisa ikhanda lakho phansi.
5. Qinisekisa ukugcina izinyawo zakho zifana nokuguqa ngokuhambisana nezinyawo zakho.
6. Finyelela esifubeni sakho ngasekudongeni ngemuva kwakho.
7. Qala ukulungisa imilenze yakho.
8. Ukuze wehle, faka isikhumba sakho esifubeni sakho bese wehla kancane kancane.
9. Ukuphumula, ukuvumela amadolo ukuba agqoke ndawonye.
10. Zama ukwenza ama-backbends akho kumaqoqo amathathu. Uma kungaphezu kokwenza amasondo amathathu ekuqaleni, ungaxuba ebhuloho noma amabili.

Amathiphu okuqala

• Uma unamahlombe afanele, zama ukuthatha izandla zakho kancane kunamahlombe akho ngaphambi kokuthi uphakamise. Ngezinye izikhathi le ncane yesikhala esingeziwe ikuvumela ukuba uqondise izingalo zakho ngaphezulu.

• Zama i-pose emdongeni. Thatha amabhlokhi amabili bese uwabeka odongeni. Beka isandla ngasinye ebhodini bese ushaya phezulu njengoba kuchaziwe ngenhla. Uma lokho kunzima ezandleni zakho, zama ukuzethemba izivimbe ezibhekene nodonga ema-angles angu-45 degree.
• Thola umlingani. Zithole ngokwakho uhlezi phansi bese umlingani wakho emi ngemuva kwekhanda lakho futhi ebhekene nawe. Bese ugibela izinyawo zabo cishe ngaphansi kwamahlombe akho. Uma ucindezela phezulu, bamba ama-ankle esikhundleni sokuba nezandla zakho phansi.

• Sebenzisa i-strap ezandleni zakho ezingaphezulu ukuze uzigcine ungaxhunyiwe. Yenza i-loop ku-strap ephathelene nobubanzi bamahlombe akho. Slayida lokhu engena ezingalweni zakho ngaphezu kwesigqoko ngaphambi kokuba ucindezele phezulu.
• Uma unenkinga ngemilenze ehlukanisa futhi izinyawo ziphuma, zama ukucindezela i-block phakathi kwamathanga akho ukukusiza ukugcina imilenze ihambisana.

Izinguquko eziphambili

1. Phakamisa umlenze owodwa ngqo ngqo etafuleni. Phinda kokubili,
2. Hamba ngezinyawo zakho ezandleni zakho.
3. Woza ukuma kusuka kwesondo. Bese ubuyela emuva esikhundleni sokuma ube yisondo. Uma uqala ukuzama lokhu, hamba izandla zakho phansi phansi udonga.