Pigeon Pose - Eka Pada Rajakapotasana

Uhlobo lwe-pose : I-Hip opener, i-bend phambili

Izinzuzo : Ubeka amathanga, ubuhlungu, emuva, i- piriformis ne-psoas .

Kunezinguquko ezintathu eziyinhloko ze-pigeon pose, isakhiwo ngasinye esingaphambili. Lesi yisigaba sokuqala. Okulandelayo yi- mermaid pose futhi ukufaka okugcwele kuyinselo eyodwa yenkosi eboshwe . Lindela ukuchitha isikhathi esithile ukhululekile ku-pose ngayinye ngaphambi kokuthuthela kwesinyathelo esilandelayo.

Kunezindlela ezimbalwa ezihlukene zokufinyelela le nguqulo yokuqala yejuba. Enye yezinto ezilula zivela ezinja ezibheke phansi , ngakho sizoqala khona. Ungakwazi ukulandela izikhombisi-ndlela ezifanayo ezivela ezandleni eziyisisekelo namadolo uma uthanda.

Imiyalo:

1. Kusuka enkulweni ebheke phansi, ulethe umlenze wesokudla ukuhlukanisa inja phansi .
2. Bhonqa idolo lakho langakwesokudla bese ulethe umlenze phambili sengathi uzongena emzimbeni. Esikhundleni sokubeka ukudla kwakho njengoba uthanda ukuhlala endaweni, phakamisa idolo lakho eliphansi phansi ngaphandle kwesandla sakho sokunene. I-shin elungile ingahle ibheke emuva ku-hip kwesokunxele noma ibe ngaphezulu ngokuhambisana nombhede wakho, kuye ngokuvumelana nezimo zakho.
3. Khipha idolo lakho langakwesokunxele ematheni wakho. Ingxenyeni yakho yangakwesobunxele ifane phansi phansi ngangokunokwenzeka. Hlola emuva futhi uqiniseke ukuthi unyawo lwakho lwesokunxele alukali ngaphakathi ngaphakathi. Kufanele ibhekise emuva ngqo.
4. Phakamisa izintambo zakho phambi kombhede wakho.

1. Thatha i-padding (i- blanket eboshiwe isebenza kahle) ngaphansi kwesokudla kwesonto lakho njengoba kudingekile ukwenza i-pose ibe ekhululekile kakhulu.

Izinketho ezivela lapha:

1. Letha i-torso yakho phansi ibe yindawo ebheke phambili emlenzeni wakho wokunene.
2. Vumela isisindo somzimba wakho sihlale emlenzeni wakho wokunene. Beka ikhanda lakho phansi.
3. Qhubeka ugaqa izinyathelo zakho futhi uphefumule kunoma yikuphi ukuqina.

1. Phindela emuva, ulethe izandla zakho zihambisane nezindebe zakho.
2. Bhonya idolo lakho lesobunxele uphinde ufike emuva ngonyawo lwakho lwesokunxele ngesandla sakho sobunxele.
3. Dweba unyawo lwakho ekubhekeni kwakho, ulula i-quad yakho yesokunxele.
4. Phakamisa amahlombe akho phambi kwekamelo.
5. Khipha unyawo lwakho lwesokunxele, ugoqa izinzwane zakho ezingakwesobunxele ngaphansi bese uphindela emuva inja ebheke phansi.
6. Phinda ubheke ngakolunye uhlangothi.

Iziqalo zokuqala:

1. Qinisekisa ukuthi uthatha i-padding eyanele ngaphansi kwesokudla kwe-butt. Uma kunesidingo, sebenzisa izingubo eziningi noma i-block. Kubalulekile ukuba izinyathelo zakho zibe ngisho nokusekelwa.
2. Uma i-bend phambili ilukhuni, sebenzisa ibhulogi ngaphansi kweziphambili zakho kanye / noma ngaphansi kwesikhumba sakho. Zama ukwakha uhlelo lokusekela lwezinsiza ezikuvumela ukuba uphumule ebhontshini phambili.
3. Uma i-pigeon nje ingasebenzi kuwe, iso lesaliti liyisabelo esihle.

Amathiphu Okuthuthukisiwe:

1. Qala ukuletha i-shin yakho yesokudla ngokufana kakhulu nangaphambi kombhede.
2. Hambisa ku-mermaid pose noma inguqulo ephelele yejuba.