Uhlobo lwe-pose : Ukuguqa phambili
Izinzuzo : Kuqinisa futhi kwandise ama-hamstrings
Njengengxenye yokulandelana kwelanga , i-uttanasana yenziwe okuningi ekusebenzeni kwesitayela se-vinyasa. Kukhokha ukuchitha isikhashana esincane ekugqobeni kwakho okumbalwa kokuqala kusukela umzimba wakho ukhulula ngokujulile isikhathi eside.
Ukuhamba emuva naphakathi phakathi kwe- flat back (ardha uttanasana) kanye nefolda phambili nakho kuyindlela enhle yokujulisa lokhu.
Sebenzisa izintuthwane zakho ukuze ufike emgodleni ode ngqo ngezandla zakho ezikhanyeni zakho. Ezingxenyeni zakho, gcina umgogodla wakho isikhathi eside njengoba udlulisela umlenze phezu kwemilenze yakho. Buyela emuva izikhathi ezimbalwa.
Imiyalo
- Kusuka ku- urdhva hastasana nezingalo zifinyelela phezulu, zishaya izingalo zakho ngaphesheya komzimba wakho ukuze ufinyelele phambili. Lokhu kuvame ukubizwa ngokuthi i-swan dive.
- Qinisekisa ukuthi amafolda akho avela ku-pelvis yakho, ejulise ama-hip creases, futhi hhayi ngemuva. Ikholomu elivela ngemuva lizoholela emgodleni ogobile olenga phezu kwemilenze yakho. Kunalokho, cabanga ngesikhumba sakho njengesitsha samanzi. Phendulela i-pelvis phambili ukuze uthinte amanzi emaceleni. Manje ungakwazi ukugoqa ngokujulile ngendlela ephephile.
- Letha izintambo zakho kulayini ngezinzwani. Cindezela izintende zezandla zakho kuze kube manje uma ungakwazi. Ungasebenzisa amabhulogi ngaphansi kwezandla zakho lapha uma ungafinyeleli phansi.
- Microbend ngamadolo ukuze angavaliwe.
- Hlanganisa imisipha ye-quadriceps yamathanga akho bese udweba up. Uma usebenzise kakhulu ama-quads wakho, ngaphezulu izintambo (imisipha ngemuva kwamathanga) zizovulwa.
- Lethisa isisindo sakho kancane kancane emabhola ezinyaweni zakho ukuze izinyathelo zakho zihlale phezu kwezinyawo zakho.
- Vumela ikhanda lakho lilengane.
Iziqalo zokuqala
- Izinyawo zingathinteka noma ziqhelelane ibanga, noma yikuphi okukhululekile kakhulu.
- Kuhle ukuguqa ngamadolo, nakuba lokhu kushintsha imiphumela ye-pose. Ngincoma ukusebenzisa amabhlogo ngaphansi kwezandla zakho esikhundleni salokho uma uguqa ngamadolo kakhulu ukuze i-pose isabeka i-hamstring stretch.
Amathiphu Okuthuthukisiwe
- Uma uvulekile kakhulu emagodini, zama ukubamba izinzwane zakho ezincane ngokukhiya izinyathelo ze-yogi ngenkathi ugoqa izinkinobho zakho ngaphesheya. Ungaphinde uthathe isinyathelo esisodwa ngokuqhubekayo ngokuletha izandla zakho ngaphansi kwezinyawo zakho izintende ziphendukile. Izinzwane zakho zizofika ezandleni zakho zezandla.
- Hlanganisa iminwe yakho ngemuva kwakho ngenkathi ubheke phambili. Dweba izandla zakho phezulu ethafeni futhi ephezulu. Lokhu kufakazela ukuvula ihlombe kanye nesici sokulinganisela.