Isinyathelo-nge-Isinyathelo Ukubonga Kwenyanga - Chandra Namaskara

1 - I-Mountain Pose - I-Tadasana ne-Raised Arms Pose - U-Urdhva Hastasana

Qala ukulandelana okumi eNtabeni Yezintaba - Tadasana .

Faka - Thula izithupha zezandla zakho ezikhishwe njengoba uziphakamisela phezu kwekhanda. Lokhu kuhlukahluka kweMishini ephakanyisiwe -U-Urdhva Hastasana ungumhlane we-backbend, ngakho finyelela izingalo odongeni ngemuva kwakho.

2 - Ukumiswa Okuphambili - Uttanasana

I-Exhale - Fold phambili ibe ngukuhlukahluka kwe- Standing Forward Bend - Uttanasana . Njengoba uphuma, vumela izingalo zigugile ngemuva kwakho. Hlanganisa iminwe yakho ngemuva bese uletha izandla zakho phezu kwekhanda lakho njengoba uqhubeka phambili.

I-3 - Lunge Pose

Bhala - Khipha izandla zakho ezithintekayo njengoba ugibela izingalo phezulu kwezindlebe zakho bese uhambisa unyawo olufanele emuva ekupheleni kombhede wakho ufike ku-High Lunge.

4 - Ngehla Ebhekene Nenja - Adho Mukha Svanasana

I-Exhale - Yehlisa izandla phambi kombhede wakho njengoba uhambisa unyawo olungakwesokunxele emuva kombhede ufika e- Downward Facing Dog .

5 - Pose Pose

Faka - Phindela kuPlank Pose .

6 - Amathanga, isifuba, i-chin - i-Ashtanga Namaskara ne-Cobra - iBhujangasana

I-Exhale - Yehlisa phansi ku- Knees, esifubeni, ku-Chin .

Faka - Phindela ku- Cobra Pose .

Okunye Okuthuthukisiwe (akufanekiswanga):

I-Exhale - Ngaphansi kwe- Chaturanga .

Faka - Phindela phambili ukuya e- Facing Dog .

7 - Buyela Ekudleni Ebhekene Nenja

I-Exhale - Phindela emuva ekubhekaneni ne- Downward Ukubhekana Nenja .

8 - Lunge Pose

Faka - Hamba unyawo olungakwesokudla phambi kombhede wakho njengoba uletha izingalo phezulu kwezindlebe zakho zifika ePose Lunge High.

9 - Ukumiswa Okuphambili - Uttanasana

Exhale - Hamba unyawo olungakwesokunxele ukuze uhlangabezane nomlenze onyawo njengoba uguqula izingalo bese uhlukanisa iminwe ngemuva ngemuva kokuya ngokuhluka kwe- Standing Forward Bend - Uttanasana .

I-10 - I-Armed Arms Pose - I-Urdhva Hastasana ne-Mountain Pose - Tadasana

Vula - Khipha izandla ngemuva komhlane wakho bese ugoba izithupha phambi kwakho njengoba ufika ukuma. Ekuqhunyeleni okuqhubekayo, thatha izingalo bese uphindela emuva ngemuva kokungena e- Armed Arms Pose -Urdhva Hastasana .

Exhale - Buyisela izingalo emuva kolunye uhlangothi lomzimba njengoba ubuyela eNtabeni yePulazi - Tadasana .