Bharadvaja's Twist
**Ingcaciso:**
Kwesi simo se-yoga, umzimba ujikeleza kwelinye icala, enye ingalo ibekwe kumlenze ochaseneyo kwaye enye ingalo ibekwe emgangathweni ukuzinza. Intloko ilandela ukujikeleza komzimba, ijongo ijongiswe kwicala elijijekileyo.
**Iinzuzo:**
Ukwandisa ukuguquguquka komqolo kunye nokuhamba.
Ukuphucula ukugaya kunye nokukhuthaza impilo yamalungu.
Iphelisa ukuxinezeleka ngasemva nasentanyeni.
Ukwandisa ukuma komzimba kunye nokulinganisela.
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Ukuma kwephenyane
**Ingcaciso:**
Kwi-Boat Pose, umzimba ujonge ngasemva, uphakamisa isinqe phantsi, kwaye imilenze yomibini kunye ne-torso iphakanyiswa kunye, yenze i-V shape. Iingalo zinokudlulela phambili ngokuhambelana nemilenze, okanye izandla zinokubamba amadolo.
**Iinzuzo:**
Ukomeleza imisipha engundoqo, ngakumbi i-rectus abdominis.
Ukuphucula ukulinganisela kunye nokuzinza.
Ukomeleza amalungu esisu kunye nokuphucula inkqubo yokugaya.
Ukuphucula i-posture, ukunciphisa ukungahambi kakuhle kumqolo kunye nesinqe.
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I-Bow Pose
**Ingcaciso:**
Kwi-Bow Pose, umzimba ulala phantsi, imilenze igobile, kwaye izandla zibambe iinyawo okanye amaqatha. Ngokuphakamisa intloko, isifuba, kunye nemilenze ukuya phezulu, ukumila kwesaphetha kwenziwa.
**Iinzuzo:**
Ivula isifuba, amagxa kunye nomzimba wangaphambili.
Yomeleza imisipha yomqolo kunye nesinqe.
Ivuselela izitho zokugaya kunye nemetabolism.
Ukuphucula ukuguquguquka kunye nokuma komzimba.
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Bridge Pose
**Ingcaciso:**
KwiBridge Pose, umzimba ulala phantsi, imilenze igobile, iinyawo zibekwe emgangathweni kumgama ophakathi ukusuka ezinqeni. Izandla zibekwe ngapha nangapha komzimba, iintende zijonge phantsi. Emva koko, ngokuqinisa i-glutes kunye nemisipha yethanga, iinqumlo ziphakanyiswa emhlabeni, zenze ibhuloho.
**Iinzuzo:**
Yomeleza imisipha yomqolo, i-glutes, kunye namathanga.
Yandisa isifuba, ukuphucula umsebenzi wokuphefumula.
Ivuselela i-thyroid kunye ne-adrenal glands, ilungelelanisa inkqubo ye-endocrine yomzimba.
Iphelisa iintlungu zomqolo kunye nokuqina.
Ukuma kwenkamela
**Ingcaciso:**
Kwi-Camel Pose, qalisa ukusuka kwindawo yokuguqa, ngamadolo ahambelana nezinqe kunye nezandla ezibekwe ezinqeni okanye ezithendeni. Emva koko, ngqiya umzimba ngasemva, uqhubela phambili isinqe, ngelixa uphakamisa isifuba kwaye ujonge ngasemva.
**Iinzuzo:**
Ivula umzimba wangaphambili, isifuba, kunye namagxa.
Yomeleza umqolo kunye nezihlunu zangasemva.
Ukuphucula ukuguquguquka kunye nokuma komzimba.
Ivuselela i-adrenal glands, ikhulula ixhala kunye noxinzelelo.
Ixesha lokuposa: May-02-2024
