###I-LUGE ENTO
** Inkcazo: **
Kwindawo yokuphumla esezantsi, unyawo olunye hamba phambili, amadolo agobe, omnye umlenze udlulisa umva, kunye nomhlaba wenzwane emhlabeni. Tshintsa umzimba wakho ophezulu uye phambili kwaye ubeke izandla zakho kwelinye icala lemilenze yakho yangaphambili okanye ubaphakamise ukuze bagcine ibhalansi.
** Izibonelelo: **
I-1. Yolula i-vaigh yangaphambili kunye ne-iopsoas miscles ukuze inciphise ukuqina kwe-hip.
2. Ukomeleza umlenze kunye nemisipha ye-hip ukuphucula uzinzo.
3. Yandisa isifuba kunye nemiphunga yokuphucula ukuphefumla.
4. Ukuphucula inkqubo yokugaya ukutya kunye nokukhuthaza impilo yezigaba zesisu.
### i-pigeon pose
** Inkcazo: **
Kwi-pigeon pose, elinye umlenze ongumlenze wabekwa ngaphambili phambi komzimba, kunye neenzwane zijonge ngaphandle. Yandisa omnye umlenze ngasemva, ubeke iinzwane emhlabeni, kwaye uqhekeze umzimba phambili ukuze uhlale ulungelelwaniso.
** Izibonelelo: **
1. Yolula imisipha ye-iliopsoas kunye nee-bitts ukukhulula i-SIATICA.
2. Ukuphucula ukuguquguquka kwe-hip kunye noluhlu lwentshukumo.
3. Ukunciphisa uxinzelelo kunye noxinzelelo, ukukhuthaza ukuphumla kunye noxolo lwangaphakathi.
4. Khuthaza inkqubo yokugaya kwaye ukhuthaze umsebenzi wamalungu esisu.
###I-plink pose
** Inkcazo: **
Kwisitayile seplanga, umzimba ogcina umgca othe tye, uxhaswa ziingalo kunye neenzwane, ii-elbows zicinezelwe ngokuqinileyo emzimbeni, imisipha engundoqo iqinile, kwaye umzimba awunyanzelekanga.
** Izibonelelo: **
1. Yomeleza iqela lemisipha eliphambili, ngakumbi i-rectus shedomis kunye ne-abdomusis enqamlezileyo.
2. Ukuphucula uzinzo lomzimba kunye nobuchule bomgangatho.
3. Yandisa amandla ezinga, amagxa kunye nokubuyela umva.
4. Ukuphuculwa ukumiswa kunye nokuma ukuze kuthintele umlomo kunye nokulimala umva.
### i-pase pose
** Inkcazo: **
Kwindlela yokulima, umzimba ulele phantsi, izandla zibekwe emhlabeni, kwaye iintende zijonge ezantsi. Phakamisa kancinci imilenze yakho, ubasindise entloko, kude kube lizwe leenzwane zakho.
** Izibonelelo: **
1. Yandisa umqolo kunye nentamo ukuze unciphise uxinzelelo emqolo nasentanyeni.
2. Sebenzisa i-thyroid kunye ne-adrenal gland, ukhuthaza imetabolism.
3. Ukuphucula inkqubo ekwisiko kunye nokukhuthaza ukuhamba kwegazi.
I-4. Ukunciphisa iintloko zentloko kunye noxinzelelo, ukukhuthaza ukuphumla ngokwasemzimbeni nasengqondweni.
### I-PIX EZIQHELEKILEYO KWI-SAG Marichi A
** Inkcazo: **
Kwisikhulise kwisilumko uMary Asses, umlenze omnye ugobile, omnye umlenze uphoswa, kwaye zombini zibambe iinzwane zangaphambili, kwaye zombini i-ankles igcinwe ibhalansi.
** Izibonelelo: **
1. Folela amathanga, i-groin, kunye ne-spine ukuphucula ukutshintsha komzimba.
2. Yomeleza iqela lemisipha engundoqo kunye nezihlunu zangasemva, kunye nokuphucula ukuma.
3. Ukuvuselela amalungu okugaya kunye nokukhuthaza umsebenzi wokugaya.
4. Ukuphucula ibhalansi yomzimba kunye nokuzinza.
###I-Poo yanikezelwa kwi-sage marichi c
** Inkcazo: **
Kumbuliso kumanga, uMary Cose, umlenze omnye ugobe phambi komzimba, iinzwane zicinezelwe emhlabeni, omnye umlenze ugxothiwe ngasemva, kwaye zombini ziyintloko ziyithabatha iinzwane okanye zombini .
** Izibonelelo: **
1. Yandisa amathanga, ii-butocks, kwaye ugobe ukuphucula ukutshintsha komzimba.
2. Yomeleza iqela lemisipha engundoqo kunye nezihlunu zangasemva, kunye nokuphucula ukuma.
3. Ukuvuselela amalungu okugaya kunye nokukhuthaza umsebenzi wokugaya.
4. Ukuphucula ibhalansi yomzimba kunye nokuzinza.
### i-byterfly ephindaphindiweyo
** Inkcazo: **
Kwibhabhathane lebhabhathane, Lilala phantsi emhlabeni, ugobe iinyawo zakho, ulingane ngeenyawo zakho, ubeke izandla kumacala omabini omzimba wakho. Phumla kancinci umzimba wakho kwaye uvumele amadolo akho ngokwemvelo avule ngaphandle.
** Izibonelelo: **
1. Nciphisa uxinzelelo kwimilenze kunye nemilenze, kwaye unciphise i-Skuatica.
2. Phumla umzimba, unciphise uxinzelelo kunye noxinzelelo.
3. Khuthaza amathambo esisu kwaye ukhuthaze umsebenzi wokugaya.
4. Ukuphucula ukutshintsha komzimba kunye nentuthuzelo.
Ukuba unomdla kuthi, nceda unxibelelane nathi
Ixesha leposi: NgoMeyi-18 ukuya ku-2004
