I-Bharadvaja's twist
** Inkcazo: **
Kule meko ye-yoga, umzimba ujikeleza kwelinye icala, ngengalo enye ebekwe emlenzeni ophathekayo kunye nenye ingalo yengalo emgangathweni yozinzo. Intloko ilandela ukujikeleza komzimba, kunye ne-gazelated ngqo kwicala elijijekileyo.
** Izibonelelo: **
Ukuphucula ukuguquguquka kunye nokuhamba.
Iphucula ukugaya kwaye ikhuthaze intlalontle.
Inciphisa uxinzelelo emqolo nasentanyeni.
Kuphucula ukuma komzimba kunye nokulingana.
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Isikhephe se-pose
** Inkcazo: **
Kwisikhephe i-pose, umzimba uyabuyela umva, ukuphakamisa amanqwanqwa emhlabeni, kwaye zombini imilenze kunye neTorso zikhuliswa kunye, zenza ubume be-V. Iingalo zinokwandiswa phambili kwimilenze, okanye ezandleni zinokubamba amadolo.
** Izibonelelo: **
Yomeleza izihlunu eziphambili, ngakumbi i-rectus shedomis.
Iphucula ibhalansi kunye nokuzinza.
Ukomeleza amalungu esisu kwaye uphucula inkqubo yokugaya ukutya.
Iphucula ukumiswa, ukunciphisa ukungalunganga ngasemva nasesinqeni.
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Isaphetha
** Inkcazo: **
Kwisandla se-pose, umzimba ulele phantsi, imilenze igobile, kwaye izandla zibambe iinyawo okanye amaqatha. Ngokuphakamisa intloko, isifuba, kunye nemilenze phezulu, kusenziwa imilo yesaphetha.
** Izibonelelo: **
Ivula isifuba, amagxa, umzimba wangaphambili.
Yomeleza izihlunu zobuva kunye nesinqe.
Ivuselela amalungu okugaya kunye neMetabolism.
Kuphucula ukutshintsha kunye nomzimba.
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I-Bridge pose
** Inkcazo: **
Kwi-Bridge Pose, umzimba ulele phantsi, imilenze igobile, iinyawo zibekwe phantsi kumgama ophakathi ukusuka esinqeni. Izandla zibekwa kwelinye icala lomzimba, iintende ezijonge ezantsi. Emva koko, ngokuqinisa ii-glnes kunye nemisipha yethanga, iinwele ziphakanyisiwe emhlabeni, zenza ibhulorho.
** Izibonelelo: **
Yomeleza izihlunu zemipu yemigodi, ii-glbus, namathanga.
Yandisa isifuba, ukuphucula umsebenzi wokuphefumla.
Ivuselela i-thyssid kunye ne-adrenal gland, ukulinganisa inkqubo ye-endocrine yomzimba.
Hlaziya iintlungu kunye nokuqina.
Inkamela i-pose
** Inkcazo: **
Inkamela i-Perse, iqala kwindawo yokuguqa, ngamadolo ahambelana neesinqe ezinqeni okanye ezithendeni. Emva koko, nyuse umzimba ubuye umva, uphulula i-hips, ngelixa uphakamisa isifuba kwaye ujonge ngasemva.
** Izibonelelo: **
Ivula umzimba ngaphambili, isifuba, namagxa.
Yomeleza imisipha ye-spine kunye ne-back.
Kuphucula ukutshintsha kunye nomzimba.
Ivuselela amadlala anolwazi, ukukhulula ixhala kunye noxinzelelo.
Ixesha lokuposa: I-Meyin-02-2024
