**Ingcaciso:**
Kwi-angle yecala elandisiweyo, unyawo olunye lunyathelwa kwelinye icala, idolo ligobile, umzimba uthambekile, ingalo enye yolulelwe phezulu, kwaye enye ingalo yolulelwe phambili kwicala langaphakathi lomlenze wangaphambili.

Ukuphonononga indlela iYoga ebeka ngayo iNguqulo yakho yoMzimba kunye neNgqondo1

**Iinzuzo:**

1. Yandisa isinqe kunye necala ukuze uphucule ukuguquguquka kwe-groin kunye namathanga angaphakathi.
2. Yomeleza amathanga, iimpundu, kunye namaqela ezihlunu ezingundoqo.
3. Yandisa isifuba namagxa ukukhuthaza ukuphefumla.
4. Ukuphucula ukulinganisela kunye nokuzinza komzimba.

Ukuma konxantathu

**Ingcaciso:**
Kwi-trigonometry, unyawo olunye luphuma luye kwelinye icala, idolo lihlala lithe tye, umzimba ukekele, ingalo enye yolulelwe ezantsi ngaphandle komlenze wangaphambili, kwaye enye ingalo yolulelwe phezulu.

Ukuphonononga indlela iYoga ebeka ngayo iNguqulo yakho yoMzimba kunye neNgqondo2

**Iinzuzo:**
1. Yandisa isinqe esisecaleni kunye ne-groin ukuphucula ukuguquguquka komzimba.
2. Yomeleza amathanga, iimpundu, kunye namaqela ezihlunu ezingundoqo.
3. Yandisa isifuba namagxa ukukhuthaza amandla okuphefumla nemiphunga.
4. Ukuphucula ukuma komzimba kunye nokuma

I-Fish Pose

**Ingcaciso:**
Kwindawo yeentlanzi, umzimba ulele phantsi, izandla zibekwe phantsi komzimba, kwaye iintende zezandla zijonge ezantsi. Phakamisa kancinci isifuba phezulu, wenze ukuba umva uphume kwaye intloko ijonge ngasemva.
**Iinzuzo:**
1. Yandisa isifuba kwaye uvule indawo yentliziyo.
2. Yandisa intamo ukukhulula ukuxinezeleka entanyeni nasemagxeni.
3. Ukuvuselela i-thyroid kunye ne-adrenal glands, ukulinganisela inkqubo ye-endocrine.
4. Ukunciphisa uxinzelelo kunye nokuxhalaba, ukukhuthaza uxolo lwengqondo.

Ukuphonononga indlela iYoga eMisa ngayo iNguqulo yakho yoMzimba kunye neNgqondo3

I-Forearm Balance

**Ingcaciso:**
Kwi-forearm balance, lala phantsi, ugobe iingqiniba zakho, ubeke iingalo zakho phantsi, uphakamise umzimba wakho emhlabeni, kwaye ugcine ibhalansi.

**Iinzuzo:**
1. Yandisa ukomelela kweengalo, amagxa kunye nezihlunu ezingundoqo.
2. Ukuphucula ibhalansi kunye nezakhono zokulungelelanisa umzimba.
3. Ukuphucula ukugxila kunye noxolo lwangaphakathi.
4. Ukuphucula inkqubo yokujikeleza kunye nokukhuthaza ukuhamba kwegazi.

Iplanga yeForearm

**Ingcaciso:**
Kwiiplanga ze-forearm, umzimba ulele phantsi, i-elbows igobile, iingalo phantsi, kwaye umzimba uhlala kumgca othe tye. Iingalo neenzwane zixhasa ubunzima.

Ukuphonononga indlela iYoga ebeka ngayo iNguqulo yakho yoMzimba kunye neNgqondo5

**Iinzuzo:**
1. Yomeleza iqela le-core muscle, ngakumbi i-rectus abdominis.
2. Ukuphucula ukuzinza komzimba kunye nokukwazi ukulinganisa.
3. Yandisa ukomelela kweengalo, amagxa kunye nomqolo.
4. Ukuphucula ukuma kunye nokuma.

Ukuma kwabasebenzi abanemilenze emine

**Ingcaciso:**
Kwimilenze emine, umzimba ulala phantsi, iingalo zolulelwe ukuxhasa umzimba, iinzwane zolulelwe ngasemva ngamandla, kwaye wonke umzimba uxhonywe emhlabeni, unxusene nomhlaba.
**Iinzuzo:**
1. Yomeleza iingalo, amagxa, umva, kunye namaqela aphakathi kwezihlunu.
2. Ukuphucula ukuzinza komzimba kunye nokukwazi ukulinganisa.
3. Ukwandisa amandla esinqeni kunye neempundu.
4. Ukuphucula ukuma komzimba kunye nokuma.

Ukuphonononga indlela iYoga eMisa ngayo iNguqulo yakho yoMzimba kunye neNgqondo6

Ukuma kwesango

**Ingcaciso:**
Kwisitayela somnyango, umlenze omnye unwebekile kwelinye icala, omnye umlenze ugobile, umzimba uxhomekeke kwicala, enye ingalo inyukele phezulu, kwaye enye ingalo idluliselwe kwicala lomzimba.

**Iinzuzo:**
1. Ukuphucula umlenze, iimpundu, kunye namaqela emisipha yesisu esisecaleni.
2. Yandisa umnqonqo kunye nesifuba ukukhuthaza ukuphefumla