- Futhi eyaziwa njenge : Flat back
- Uhlobo lokuhamba : Ukuma, phambili ukugoba
- Izinzuzo : Ubeka ama-hamstrings, ukhuthaza ukulungiswa okuhle kokuphambana nomgogodla.
I-back back yi-pose engeke ihlale yodwa. Kuvame ukwenza njengengxenye yokulandelana kwelanga lokubingelelwa njengokushintshana phakathi kwe- uttanasana ne- chaturanga dandasana . Kodwa kunezizathu ezimbalwa ezizwakalayo zokuthi kungani ungafanele unikeze lokhu kube mfushane.
Okokuqala, ukuhamba phakathi kwe-flat back and fold fold phambili kuyindlela enhle yokujulisa i-uttanasana yakho. Abanye othisha bazinika isikhathi sokusebenza kulokhu kodwa uma bengakwazi njalo ukuzama ekhaya. Ngezingqinamba zakho, ufike endaweni ephindaphindiwe nge-spine long. Ezingxenyeni zakho, hamba phambili ngokujulile emilenzeni yakho. Hamba emuva nangaphezulu emoyeni (hey, i-vinyasa !) Ukuphefumula okungu-5 kuya kweyishumi.
Okwesibili, uma uqala ukubuyela emuva ku-chaturanga njengengxenye ye-sun salutation, i-ardha uttanaana iba yinto ebaluleke kakhulu. Ibeka umzimba wakho ophezulu endaweni efanele ukugeleza okungenawo umfutho. Ukuze lokhu kusebenze, izandla zakho zidinga ukuhlala phansi. Bhonqa amadolo akho njengoba kunesidingo ukwenza lokhu kwenzeke ngaphambi kokuthi uzame ukunqamulela emuva.
Imiyalo
- Ukusuka ku-uttanaana, vuka kutholakale kalula, uphakamise ikhanda lakho, udwebe amahlombe akho, futhi ulethe indawo yakho yomgogodla.
- Gwema ukuvala ngamadolo. Bamba kancane esikhundleni.
- Uma ungaphakathi kwelanga ubingelela, isinyathelo esilandelayo ukubuyela emuva emgodini noma ukubeka phansi izintende zezandla kuze kube phansi bese uphindela emuva ku-chaturanga.
Amathiphu wabaqalayo
- Ngoba ukuthola isisindo somgogodla kuyisici esibaluleke kakhulu salokhu, ungase udinge ukuletha izandla zakho ezinkanyeni noma emathangeni akho esikhundleni sephansi ukuze ususe ijika ngemuva kwakho. Kungcono ukugwema ukubeka izandla ngokuqondile emadolweni njengoba lokhu kungase kubeke ingcindezi enkulu ekuhlanganyeleni.
- Ungasebenzisa futhi amabhlogo phansi ngaphansi kwezandla zakho uma ukhetha.
Amathiphu Okuthuthukisiwe
Kungakhathaliseki ukuthi uyagxuma noma uphindela emuva, zama ukugcina isikhundla samahlombe akho bese uhlunga ngendlela efanayo nokubuyela emuva emuva kokubuya emuva. Lokhu kwenza ushintsho oluthe xaxa mayelana namandla amakhulu.