Lokhu kuqinisa kuqinisa izingalo, izibungu kanye nesisu. Ukwandisa ukuguquguquka komhlane.
Inja ebhekene phezulu iyavame ukuqhutshwa njengengxenye yokulandelana kwelanga kokubonga lapho uhamba nge-vinyasa yakho . Njenge- chaturanga , ngokuvamile kubonakala njengendlela yokuguquguquka kwesikhashana. Abafundi bayakwazi ukugijimela ngaphandle kokuthatha isikhathi sokubeka i-positi ngendlela efanele.
Lokhu kusho ukuthi abakutholi kakhulu kule pose. Ngokuhamba kwesikhathi, umkhuba wokuphindaphinda nokulungiswa okungalungile kungaholela ekulimaleni ngokugqoka nokukhalaza emahlombe.
Uhlobo lwe-pose : Emuva emuva
Imiyalo
- Kusukela ku-chaturanga dandasana, hlela ukuqondisa izingalo zakho bese ugoqa ngezinzwane zakho, uguqule indawo yakho yonyawo kusuka ezinzwaneni ezingaphansi kokuphumula eziqongweni zezinyawo zakho. Uma ungeke ukwazi ukugoqa phezu kwezinzwani, kuhle ukuwafakeza ngesikhathi esisodwa. Ungalethi amathanga akho phansi lapho ushintsho uma ungakusiza.
- Vula isifuba sakho esihlahleni. Ukubukeka kuvela kancane kodwa akudingekile ukuphonsa ikhanda lakho emuva.
- Gcina imilenze yakho ibambe iqhaza bese uphonsa izintambo zakho phansi.
- Izinto kuphela ezithinta phansi ziyizintende zezandla zakho neziqongweni ezinyaweni zakho. Push ngokuqinile kokubili.
- Qinisekisa ukuthi amahlombe akho ahlale phezu kwama-wrists akho nokuthi awaxhunyiwe eduze kwezindlebe zakho.
- Ngokulandelana kwe-vinyasa, konke lokhu kwenziwa esikhaleni se-inhalation. Ngokulandela okulandelayo, usuke uphindela emuva ezinzwaneni zakho futhi uphakamisa izinyathelo zakho ezinja ezibheke phansi .
Amathiphu wabaqalayo
- Uma uqala ukufunda i-pose, kuhle ukuletha amathanga akho phansi uma uvula izinyawo. Vele uqiniseke ukuthi uphinde ujoyine amathanga ukuze uphakamise phansi ngemuva kwalokho. Uma amathanga ahlala phansi, wenza ngempela inguqulo ye- cobra , enhle, kodwa i-pose ehlukile.
- Inkinga eyodwa yenani labaqalayo ivumela amahlombe akho aqhubekele ezindlebeni zakho. Ukuze ugweme lokhu, bhonsa izikhawu zakho, uphinde uguqe amahlombe akho, bese uvula isifuba sakho. Bese uqonde izingalo zakho bese ucindezela kakhulu ezintendeni zakho njengoba udweba phansi amahlombe akho phansi.
- Uma uzithola ugijimela ngale ndlela, wehlisa ukuhlola ukulungiswa kwakho ngezikhathi ezithile.
Amathiphu Okuthuthukisiwe
- Ngempela kuthatha amandla nokuqina okwengeziwe ukuphuma kule nkinga ngokuphefumula okumbalwa kunokuba ugijimele kuwo. Ekuqaleni kweseshini yokuzilolonga, thatha isikhathi sokuvuselela imikhuba yakho yokuqondanisa okuhle ngokuhlala ezinyangeni ezibheke phezulu kunokujwayelekile.
- Zama ukugudluza amahlombe emuva ngesikhathi esisodwa noma ngokuzulazula usuke uhlangothi olulodwa. Lena futhi indlela yokuhambisa iplanki elihlangene ngesikhathi sokugeleza kwakho.