###Wahlala kwiPose yeToe enkulu
**chaza:**
Kwi-Supine Big Toe Pose, lala phantsi, uphakamise umlenze omnye phezulu, wandise iingalo zakho, kwaye ubambe inzwane yakho enkulu, ugcine umzimba ukhululekile.
**inzuzo:**
1. Wolula imisipha yomlenze kunye nomva, ukuphucula ukuguquguquka.
2. Ukunciphisa umva kunye noxinzelelo lwe-hip, ukunciphisa uxinzelelo lwe-lumbar.
3. Ukukhuthaza ukujikeleza kwegazi, ukunciphisa ukukhathala komlenze.
4. Ukuphucula ukulinganisela komzimba kunye nokulungelelaniswa.
### Ukuma kweQhawe eliNcame / Ukuma kweSali
**chaza:**
Kwindawo ehleliyo yeqhawe/isali, hlala phantsi uguqe ngamadolo, ubeke iinyawo zombini macala omabini esinqeni sakho. Ncotha umzimba wakho ngasemva de ulale phantsi.
###Intloko ejikelezileyo ukuya edolophini
**chaza:**
Kwindawo yokuma entloko ukuya edolweni, omnye umlenze uthe tye kwaye omnye ugobile, sondeza intsika yonyawo lwakho kufutshane nethanga lakho langaphakathi. Jika umzimba wakho ongentla kwicala lemilenze yakho ethe tye kwaye wolule ukuya phambili kangangoko unako, ubambe iinzwane okanye amathole akho ngezandla zozibini.
**inzuzo:**
1. Yolula imilenze, umqolo kunye nesinqe esisecaleni ukunyusa ukuguquguquka.
2. Ukuqinisa imisipha kwisisu kunye necala lomqolo ukuphucula ukulinganisela komzimba.
3. Ukuvuselela izitho zesisu kunye nokukhuthaza umsebenzi wokugaya.
4. Ukukhulula umva kunye noxinzelelo lwesinqe kwaye ukhulule uxinzelelo.
**chaza:**
Kwindawo yokulwa nemfazwe, unyawo olunye lunyathelwa phambili, idolo ligobile, omnye umlenze uthe ngqo ngasemva, iingalo zithe tye, iintende zolulelwe ngasemva, kwaye umzimba uthambekile ukugcina ulungelelwano.
**inzuzo:**
1. Yandisa amacala, isifuba, namagxa akho ukukhuthaza ukuphefumla.
2. Yomeleza imilenze yakho, isinqe, kunye nombindi.
3. Ukuphucula ibhalansi kunye nolungelelwaniso.
4. Ukwandisa i-lumbar flexibility kunye nokunciphisa uxinzelelo lwe-lumbar.
Ukuma kweQhawe loku-1
**chaza:**
Kwisikhundla soMkhosi we-1, yima nkqo uphume umlenze omnye phambi kwakho, idolo ligobile, omnye umlenze uthe ngqo ngasemva, iingalo zijonge phezulu, iintendelezo zijonge omnye komnye, umzimba uthe tye.
**inzuzo:**
1. Yomeleza imilenze yakho, isinqe kunye nombindi.
2. Ukuphucula ukulinganisela komzimba kunye nokuzinza.
3. Ukuphucula ukuguquguquka komgogodla kunye nokukhusela ukulimala kwe-lumbar kunye nomqolo.
4. Ukuphucula ukuzithemba kunye noxolo lwangaphakathi.
### Ukuma konxantathu ojikiweyo
**chaza:**
Kunxantathu ojikelezayo, unyawo lunyathelwa phambili, omnye umlenze uthe ngqo ngasemva, umzimba ujonge phambili, ingalo ithe tye phezulu, emva koko ujikeleze umzimba kancinci, ufikelele ingalo enye ukuya kwincam yonyawo kwaye enye. ingalo esibhakabhakeni.
**inzuzo:**
1. Yandisa amathanga, izihlunu iliopsoas kunye esinqeni icala ukwandisa bhetyebhetye umzimba.
2. Yomeleza imilenze yakho, isinqe, kunye nombindi.
3. Ukuphucula ukuguquguquka komgogodla, ukuphucula ukuma kunye nokuma.
4. Ukuvuselela izitho zokugaya kunye nokukhuthaza umsebenzi wokugaya.
### Ehleli Gobela Phambili
**inzuzo:**
Kwigophe elihlala phambili, hlala phantsi imilenze yakho ijonge ngqo phambi kwakho kwaye iinzwane zakho zijonge phezulu. Yaya phambili ngokucothayo, ubambe iinzwane okanye amathole akho ukuze uhlale ulungelelene.
Ukuba unomdla kuthi, nceda uqhagamshelane nathi
Ixesha lokuposa: May-31-2024
