Yima entabeni intaba ngeenyawo zakho zibanzi kancinci kune-hip-ububanzi.
Jika iinzwane zakho ngaphandle malunga ne-45 degrees.
Inhale yokwandisa umqolo, exhaphakileyo njengoko ugoba amadolo akho kunye ne-squat phantsi.
Zisa iintende zakho phambi kwesifuba sakho, cinezela iilokhwe zakho ngaphakathi kwamathanga akho.
Bamba ukuphefumla oku-5-8.
2. I-Town egqithileyo ye-Dend ngeengalo eyandisiweyo ngasemva
Yima entabeni intaba ngeenyawo iinyawo zakho ezivuthayo.
I-COSOK izandla zakho ngasemva, inhale ukuya kuolule umgogodla.
Eghale njengoko ugobe kancinci.
Yongeza iingalo zakho kude nakusemva nangoku.
Bamba ukuphefumla oku-5-8.
Yima entabeni iinyawo zakho kunye neenyawo zakho zibanzi kunomva womlenze omnye.
Guqula unyawo lwakho lwasekunene i-90 degrees, kwaye ujike kancinane unyawo lwakho lwasekhohlo ngaphakathi.
Jikelezisa amanqeni akho ukuba ajongane necala lasekunene, inhale ukuya kuolule umgogodla.
I-Exhale njengoko ugobe idolo lakho elifanelekileyo ukwenza i-angle ye-90-degree phakathi kwethanga neshin.
Bamba ukuphefumla oku-5-8, emva koko tshintsha amacala.
Qala ezandleni nasemadolweni, ngezandla zakho, ububanzi beenyawo bube bodwa.
Gcina iingalo zakho kunye namathanga avela kwi-mat.
Inhale njengoko phakamisa intloko kunye nesifuba, exhamla njengoko ujikeleza umva wakho.
Gxila kwi-vertebra ye-vertebra yi-vertebra.
Phinda umjikelo we-5-8.
Qala kwisikhundla esithile kwi-mat, ngezandla zakho zibekwe ecaleni kwesifuba sakho.
Gcina iinyawo zakho ze-hip-ububanzi bodwa, exhasayo kwaye ubandakanyeke kwi-core yakho.
Lungisa iingalo kunye nemilenze yakho, ubambe isikhundla seplanga.
Bamba ukuphefumla oku-5-8.
Qala kwi-plank pose, ukuphakamisa i-hipts yakho kwaye ubuye umva.
Cinezela iinyawo zakho ngokuqinileyo emhlabeni, qinisa amathanga akho kwaye ubatyukele.
Yandisa umqolo wakho kwaye ucofe iingalo zakho.
Bamba ukuphefumla oku-5-8.
.Hlala kwi-mat kunye nemilenze yakho eyandisiwe phambi kwakho.
Beka unyawo lwakho lwasekhohlo ngaphakathi okanye ngaphandle kwethanga lakho lasekunene.
Inhale yokwandisa umqolo, yandisa iingalo zakho emacaleni.
I-Exhale njengoko ujija umzimba wakho ngasekhohlo.
Cinezela ingalo yakho yasekunene ngaphandle kwethanga lakho lasekhohlo.
Beka isandla sakho sasekhohlo emva kwakho kwi-Mat.
Bamba ukuphefumla oku-5-8, emva koko tshintsha amacala.
Xobani kwi-mat kunye neenyawo zakho ze-hip yakho.
Beka izandla zakho ezinqeni zakho, inhale yokwandisa umgogodla.
Ethale njengoko ugoba ngasemva, ubeka izandla zakho kwizithende zakho ngexesha.
Abaqalayo banokusebenzisa iibhloko ze-yoga ngenkxaso.
Bamba ukuphefumla oku-5-8.
9.Iqhawe libe negorha elihamba phambili
Goli kwi-mat kunye neenyawo zakho zibanzi kakhulu kune-hip-ububanzi.
Hlala umva kwizithende zakho, emva koko ugobe phambili kwiTorso yakho phambili.
Yongeza iingalo zakho ngaphambili, phumla ibunzi lakho kwi-Mat.
Bamba ukuphefumla oku-5-8.
Lala kumqolo wakho kwi-mat ngeenyawo zakho zibanzi kancinci kune-hip-ububanzi.
Beka iingalo zakho ngamacala akho ngeentende ezijonge phambili.
Vala amehlo akho kwaye ucamngce ngemizuzu emi-5-8.
Ukuba unomdla kuthi, nceda unxibelelane nathi
IXESHA LOKUQALA: AUG-22 ukuya ku-2424
