**Vajrasana (Ukuma kweNdudumo)**
Hlala kwindawo ekhululekileyo kunye neempundu zakho ezihlala kwizithende zakho.
Qinisekisa ukuba iinzwane zakho ezinkulu azidibani.
Beka izandla zakho kancinci emathangeni akho, wenze isangqa ngobhontsi wakho kunye neminye iminwe yakho.
**Iinzuzo:**
-I-Vajrasana yindawo ehlala isetyenziswa ngokuqhelekileyo kwi-yoga kunye nokucamngca, enokunciphisa ngokufanelekileyo intlungu ye-sciatica.
- Inceda ukuzolisa ingqondo kunye nokukhuthaza ukuzola, ngakumbi kuluncedo emva kokutya kokwetyisa.
-Inokuphelisa izilonda zesisu, i-asidi egqithisileyo yesisu, kunye nokunye ukuphazamiseka kwesisu.
- Imasaji kwaye ivuselela imithambo-luvo eqhagamshelwe kumalungu okuzala, iluncedo kumadoda anamasende adumbileyo ngenxa yokuhamba kwegazi ngokugqithisileyo.
- Ikhusela ngokufanelekileyo i-hernias kwaye isebenza njengomsebenzi olungileyo wokubeletha, ukuqinisa imisipha ye-pelvic.
**Siddhasana (Isikhundla esifanelekileyo)**
Hlala kunye nemilenze yomibini yolulele phambili, ugobe idolo lasekhohlo, ubeke isithende kwi-perineum yethanga lasekunene.
Goba idolo lasekunene, ubambe iqatha lasekhohlo, ulitsalele emzimbeni, ubeke isithende kwiperineum yethanga lasekhohlo.
Beka iinzwane zeenyawo zombini phakathi kwamathanga namathole. Yenza isangqa ngeminwe yakho kwaye uyibeke emadolweni akho.
**Iinzuzo:**
- Yandisa ukugxila kunye nokusebenza kokucamngca.
- Ukuphucula ukuguquguquka komgogodla kunye nempilo.
- Ikhuthaza ukulingana ngokomzimba nangokwengqondo kunye noxolo lwangaphakathi.
**Sukhasana (Isimo Esilula)**
Hlala kunye nemilenze yomibini yolulelwe phambili, guqa idolo lasekunene, ubeke isithende kufuphi ne-pelvis.
Goba idolo lasekhohlo kwaye ubeke isithende sasekhohlo kwi-shin yasekunene.
Yenza isangqa ngeminwe yakho kwaye uyibeke emadolweni akho.
**Iinzuzo:**
-Ukwandisa ukuguquguquka komzimba kunye nokuthuthuzela.
- Inceda ukuthomalalisa ukuqina kwemilenze kunye nomqolo.
-Ikhuthaza ukuphumla kunye nokuzola kwengqondo.
Padmasana (Isikhundla seLotus)
● Hlala yolulele imilenze yomibini phambili, ugobe idolo lasekunene, uze ubambe iqatha lasekunene, ulibeke ethangeni lasekhohlo.
● Beka iqatha lasekhohlo kwithanga lasekunene.
● Beka zombini izithende kufutshane namazantsi esisu.
Izibonelelo:
Inceda ukuphucula ukuma komzimba kunye nokulinganisela.
Uncedo ekunciphiseni uxinzelelo emilenzeni kunye ne-sacrum.
Iququzelela ukuphumla kunye nokuzola kwangaphakathi.
**Tadasana (iMountain Pose)**
Yima ngeenyawo kunye, iingalo zijinga ngokwendalo emacaleni, iintende zijonge phambili.
Phakamisa kancinci iingalo zakho phezulu, unxuse iindlebe zakho, iminwe ijonge phezulu.
Gcina ukulungelelaniswa komzimba wakho wonke, ugcine umqolo wakho uthe tye, isisu sibandakanyeka, kunye namagxa akhululekile.
**Iinzuzo:**
- Unceda ukuphucula ukuma kunye nokuzinza kwiindawo zokuma.
- Yomeleza izihlunu kumaqatha, imilenze, kunye nomqolo ongezantsi.
- Yandisa ibhalansi kunye nolungelelwaniso.
- Yandisa ukuzithemba kunye nokuzinza kwangaphakathi.
**Vrikshasana (Ukuma kwemithi)**
Yima ngeenyawo kunye, ubeke unyawo lwakho lwesobunxele ethangeni langaphakathi lomlenze wakho wasekunene, ngokusondeleyo kwi-pelvis kunokwenzeka, ugcine ibhalansi.
Hlanganisa izandla zakho phambi kwesifuba sakho, okanye uzinyuse phezulu.
Gcina ukuphefumla okuzinzileyo, gxininisa ingqalelo yakho, kwaye ugcine ulungelelwano.
**Iinzuzo:**
-Ukuphucula amandla kunye nokuguquguquka emaqatheni, amathole kunye namathanga.
- Ukwandisa ukuzinza kunye nokuguquguquka kumqolo.
- Ikhuthaza ukulinganisela kunye nokugxila.
- Yandisa ukuzithemba kunye noxolo lwangaphakathi.
**Balasana (Isikhundla somntwana)**
Guqa kwi-yoga mat ngamadolo ahlukeneyo, uwalungelelanise kunye nezinqe, iinzwane ezichukumisayo, kunye nezithende ezicinezela umva.
Kancinci ugobe phambili, uzisa ibunzi lakho emhlabeni, iingalo zolulelwe phambili okanye zikhululekile emacaleni akho.
Phefumla ngokunzulu, uphumle umzimba wakho kangangoko, ugcine ukuma.
**Iinzuzo:**
-Iphelisa uxinzelelo kunye nexhala, ikhuthaza ukuphumla komzimba nengqondo.
- Wolula umqolo kunye nesinqe, ukunciphisa uxinzelelo kumqolo kunye nentamo.
- Ivuselela inkqubo yokwetyisa, inceda ekupheliseni ukungatyi kunye nokungakhululeki kwesisu.
-Ukwenza nzulu ukuphefumla, ukukhuthaza ukuphefumla okugudileyo kunye nokuphelisa ubunzima bokuphefumla.
**uSurya Namaskar (uMbuliso weLanga)**
Yima ngeenyawo kunye, izandla zicinezelwe kunye phambi kwesifuba.
Ukuphefumla, phakamisa iingalo zombini ngaphezulu, ukwandisa umzimba wonke.
Exhale, ugobe phambili ukusuka ezinqeni, uthinte umhlaba ngezandla ngokusondeleyo ezinyaweni ngokusemandleni.
Ukuphefumla, buyisela unyawo lwasekunene ngasemva, wehlise idolo lasekunene kwaye ugobe umva, ujonge phezulu.
Khupha umoya, buyisela unyawo lwasekhohlo ukuze uhlangane nasekunene, wenze indawo yenja ejonge ezantsi.
Ukuphefumla, yehlisa umzimba kwindawo yeplanga, ugcine umnqonqo kunye nesinqe ngqo, jonga phambili.
Khupha umoya, wehlise umzimba phantsi, ugcine iingqiniba kufutshane nomzimba.
Ukuphefumla, phakamisa isifuba kunye nentloko phantsi, ulula umqolo kwaye uvule intliziyo.
Exhale, phakamisa isinqe kwaye utyhale umva kwindawo yenja ejonge ezantsi.
Ukuphefumla, nyathela unyawo lwasekunene phambili phakathi kwezandla, uphakamise isifuba kwaye ujonge phezulu.
Exhale, zisa unyawo lwasekhohlo phambili ukudibana nekunene, ugobe phambili ukusuka ezinqeni.
Ukuphefumla, phakamisa iingalo zombini ngaphezulu, ukwandisa umzimba wonke.
Exhale, zihlanganise izandla phambi kwesifuba, ubuyele kwindawo yokuqala yokuma.
**Iinzuzo:**
- Ukomeleza umzimba kunye nokwandisa ukuguquguquka, ukuphucula isimo jikelele.
- Ukuvuselela ukujikeleza kwegazi, ukukhawuleza imetabolism.
- Ukuphucula umsebenzi wokuphefumla, ukwandisa umthamo wemiphunga.
- Yandisa ukugxila kwengqondo kunye nokuzola kwangaphakathi.
Ixesha lokuposa: Apr-28-2024
