Futhi eyaziwa ngokuthi: Isikhundla sesimo-ezine
Uhlobo lokuhamba: Ukuma, ukulinganisa
Izinzuzo: Thuthukisa amandla angaphakathi kanye nokulinganisela, ivula izinyathelo, iqinisa imilenze.
Isihlalo esisodwa esinamahlombe yilokho okwenzekayo uma utkatasana ihlangana ne sucirandrasana . Ngaphezu kokuba yinselela yokulinganisela ngaphakathi futhi ngokwayo, kuyindlela yokubaluleka ebalulekile ezilinganisweni eziningana zezingalo eziphambili .
Imiyalo:
1.
Qala ngokungena esihlalweni sobukhosi esingenasici (utkatasana). Thatha ukuphefumula eziningana lapha ngezansi zombili izinyawo zibe phansi. Qiniseka ukuthi amathanga akho aphansi futhi isisindo sakho siphindela emuva ezithendeni zakho.
2. Faka izandla zakho ku- mudra Anjali enhliziyweni yakho. Zizwa zonke izingxenyana ezine zonyawo lwakho lwesokunxele phansi njengoba uqala ukukhipha unyawo lwakho lwesokudla phansi. Gcina ibhande lakho lesokunxele ligobile lapho uwela isikhumba sakho sokunene ukuze uhlale emthangeni wakho wesobunxele ngaphezu kwamadolo akho.
3. Flex unyawo lwakho lokunene kakhulu. Uma ubheka phansi, kufanele ubone isimo sezinxantathu esakhiwe imilenze yakho.
4. Hlalani kulesi sikhundla ukuphefumula kwamathathu kuya kwahlanu. Uma ufuna ukuya phambili, qala ukuletha isifuba sakho phansi kuze kube yilapho izandla zakho (kusesimweni sokuthandaza) zihlala ithole lakho lesokudla. Uma lokhu kuzwa kahle, ungaqhubeka phambili ukugoba kuze iminwe yakho ithinte phansi. Gcina ukugoba ngakwesokunene sakho noma ukuyiqondisa, kuye ngokuthi yikuphi okuzizwa kangcono.
5. Uma uye phambili phambili, uphume ngendlela ongene ngayo, ubuyele endaweni eqondile kancane kancane. Khipha umlenze wesokudla phansi bese uthatha ukuphefumula okuncane lapho ungenzi isihlalo ngaphambi kokuba wenze umlenze kwenye umlenze.
Amathiphu wabaqalayo:
1. Ukulinganisela kokuhamba kwesikhathi, kuyasiza ukuthola indawo yokubukeka phansi phambi kwakho.
2. Yisebenze ngamandla akho amakhulu ngokuhlukahluka kwepulangwe kanye ne- yoga crunches uma ukulingana kunzima kuwe.
Ithiphu ethuthukisiwe:
1. Isibalo sesine imilenze ikubeka ukulinganisa izingalo ezifana ne- flying crow (eka pada galavasana) kanye.