Uwubeka njani umlenze wakho ngasemva kweNtloko yakho: Amanyathelo ama-8 okuKufika apho

Umxholo

• Ukulungiselela: Ukuphuhlisa ubhetyebhetye, amandla kunye nokulinganisela
• Bahleli Phambili Bend
• Ibhendi yokuPhambili ebanzi
• I-Pigeon Pose
• Ukuma kwamagxa
• Intloko yentloko
• Amanyathelo alandelayo: Vula iinyonga zakho, imisipha kunye namagxa
• Umlenze wokuzalwa komlenze
• Iposi yeSundial
• Ukubuza Umtoli
• Ukuhamba kokugqibela: Umlenze emva kweNtloko yePosi
• Izibonelelo zoMlenze emva kweNtloko yePosi
• Ukulumkela
• Yise kude

I-Eka Pada Sirsasana, okanye iLeg Behind Head Pose, yindawo evulekileyo yokuvula inyonga efuna ubhetyebhetye, uzinzo, kunye namandla okuphumeza. Ngelixa le poso inokubonakala ngathi inzima, ungayisebenza indlela yakho yokunyuka kunye nokulungiselela okwenyusa ukuguquguquka kumqolo wakho, ezinqeni nasemilenzeni.

Funda ukuze ufunde amanyathelo aya kukulungiselela ukuba ukhuseleke ngokufanelekileyo nangokufanelekileyo ukwakha umlenze kwiNtloko yePosi.

Ukulungiselela: Ukuphuhlisa ubhetyebhetye, amandla kunye nokulinganisela

Ngaphandle kokuba ubhetyebhetye ngokwemvelo kwinqanaba elingaqhelekanga, kuyakufuneka wakhe i-Eka Pada Sirsasana ngeendlela ezimbalwa zokulungiselela. Ezi ziphumo ziya kukunceda uhlakulele amandla, ukulinganisela, kunye nokulungelelaniswa okuchanekileyo okuyimfuneko ukwenza oku kubeka ngokukhuselekileyo.

Ngokuxhomekeke emzimbeni wakho, unokufuna ukuba uhlale wenza ezi zinto ngexesha leentsuku ezimbalwa, iiveki, okanye iinyanga.

Hlala ufudumeza umzimba wakho kangangemizuzu emi-5 ukuya kweli-10 ngaphambi kokuba uye kwezi zinto zilandelayo. Gcina ukhumbula ukuba umzimba wakho kunokwenzeka ukuba uvuleke kwaye ubhetyebhetye kamva emini ngokuchasene nokusa kwangoko. Cinga ngoku xa usenza isigqibo sokuba leliphi ixesha losuku lokuziqhelanisa nalo.

Khumbula kwakhona, ukuba umzimba wakho unokuhluka kubume bemihla ngemihla.

Bahleli Phambili Bend

Le ndawo yokuhlala iklasikhi inokulungiselela umzimba wakho ukuba uqhubele phambili ngokuvula ihips kunye nomqolo. Ngaphambi kokuba ulahle ngokupheleleyo kwi-pose, hamba phakathi kwaye uphakamise kwindawo yokuqala. Yenza oku amaxesha ambalwa ukuze uve isenzo sokuzingela esinqeni sakho.

Ibhendi yokuPhambili ebanzi

Le bend ibheke phambili enemilenze ebanzi ikhulula isinqe sakho, umva ongezantsi, kunye nemilenze. Ukuhamba ungene kule poso, hlala phezu komqamelo okanye ibhlokhi ukuvumela i-pelvis yakho ukuba ijonge phambili. Yenza ingqokelela yakho, gcina umqolo wakho ngqo, kwaye ubeke isilevu sakho esifubeni.

I-Pigeon Pose

Le pose ijikeleza ngaphandle kwaye iguqule isinqe sakho kwaye yolule ubuqaqawuli bakho. Gxila ekuvuleni kunye nomlenze wakho wangaphambili kunye nethanga. Ukukhupha uxinzelelo olunzulu, bamba le poso ukuya kuthi ga kwimizuzu emi-5 kwicala ngalinye. Ukufumana inkxaso, beka umqamelo phantsi kwedolo lakho langaphambili okanye inyonga yakho kweli cala.

Ukuma kwamagxa

Le inversion ifumana umqolo kunye nemilenze yakho xa usakha amandla emagxeni nasentanyeni. Beka ingubo esongiweyo okanye umqamelo osicaba phantsi kwamagxa akho xa ufuna ukogquma ngaphezulu.

Intloko yentloko

Le yintshukumo eqhubele phambili efuna amandla amaninzi asisiseko. Ukuba awukwazi ukwenza i-pose epheleleyo, yenza amanyathelo okulungiselela ngokuzisa ubunzima bakho kwiingalo zakho kunye nezinqe zakho emoyeni. Cothisa iinyawo zakho ebusweni bakho ukuzisa iinyonga zakho ngokuhambelana namagxa akho. Yenza izihlunu zakho eziphambili apha kwaye uphakamise inyawo elinye ngexesha.

Amanyathelo alandelayo: Vula iinyonga zakho, imisipha kunye namagxa

Ukulandela iimeko zokulungiselela, nantsi inyathelo elilandelayo lokukulungiselela umlenze weNtloko yePosi. Kwakhona, kulungile ukuba awukwazi ukwenza ezi zinto ngokugqibeleleyo. Yonwaba ngokwenza ezi zinto zibangcono ngokusemandleni akho.

Umlenze wokuzalwa komlenze

Hlala onqenqemeni lomqamelo okanye ibhlokhi ukujija ihips zakho phambili kwaye uxhase indawo yomqolo wakho. Ukuba awukwazi ukufikelela ezingalweni zakho emlenzeni wakho, mane ubeke iingqiniba zakho phantsi kwethole lakho zijongise kuwe iintende zakho. Sebenza ekuzobeni umlenze wakho phezulu ukuya emzimbeni wakho. Ukolula okwahlukileyo okwahlukileyo, yenza le nto ulele ngomqolo.

Iposi yeSundial

Gcina umqolo wakho wandisiwe ngeli xesha lokuvula, okuvula iinyonga, imisipha kunye namagxa. Cinezela igxalaba lakho elingezantsi emlenzeni wakho ukuthintela ukuba lingawi phambili.

Ukubuza Umtoli

Umqolo owomeleleyo nothintekayo ngasemva nangaphezulu uya kukunceda ufezekise le pose. Phefumla ngokunzulu kwaye ugcine umqolo wakho nentamo yakho wandisiwe.

Ukuhamba kokugqibela: Umlenze emva kweNtloko yePosi

Ukuba usebenze kuzo zonke iimeko zokulungiselela kwaye usenamandla okuqhubela phambili, ungaya kwi-Leg Behind Head Pose ngoku.

Zama ukuguqula intloko yakho ecaleni ukuze kube lula ukufumana unyawo lwakho ejikeleze intloko yakho. Yenza umxholo wakho ukugcina umqolo wakho ukwandiswa.

Izibonelelo zoMlenze emva kweNtloko yePosi

I-Eka Pada Sirsasana izisa izibonelelo ezininzi emzimbeni wakho ngokukhulula inyonga yakho, umva kunye nemisipha. Oku kuzisa imvakalelo yokukhululeka kunye nokuvuleleka emzimbeni wakho kwaye kunokuhlisa ukubetha kwentliziyo yakho ngelixa usonyusa ukujikeleza. Unokuba namava ophucukileyo wentlalo-ntle njengoko unciphisa amanqanaba oxinzelelo kunye nokuphelisa ityhefu.

Zama ukugcina isimo sokudlala ngelixa uphuhlisa uqeqesho kunye nokuzinikezela okuthathayo ukufezekisa oku. Ezi mpawu zintle zinokuthi ngokwendalo ziye nakwezinye iinkalo zobomi bakho.

Nokuba awukwazi ukwenza inkcazo epheleleyo yale pose, unokufumana izibonelelo zokulungiselela. Ezi zibonakaliso ziya kuvula iinqumlo zakho, zikhulise ukuguquguquka komgudu, kwaye zomeleze umxholo wakho

Ukulumkela

Uninzi lwabantu luya kuba nakho ukuzama ukubonakalisa i-Eka Pada Sirsasana, nokuba abakwazi ukwenza indawo epheleleyo, okoko bemamele umzimba wabo kwaye bangatyhaleli ngaphaya kwemida yabo.

Ukuba unentamo, umva, okanye ukukhathazeka kwe-hip, thetha nomboneleli wakho wezempilo ngaphambi kokuzama oku. Ungaze uzinyanzele kuso nasiphi na isikhundla okanye wandise ngaphaya kwemida yakho yomzimba. Qinisekisa ukuba umphefumlo wakho ugudile kwaye ukhululekile kulo lonke uqheliselo lwakho. Kuya kufuneka uzive ukhululekile emzimbeni nasengqondweni.

Khumbula ukuba kwinqanaba elithile, indlela i-pose ekhangeleka ngayo ayibalulekanga njengokuba ivakalelwa njani. Kumntu obukeleyo, kunokubonakala ngathi awuzukungena nzulu kwisithuba, kodwa ukuba uya kwinqanaba lokuziva ulunge emzimbeni wakho, emva koko ufumana izibonelelo kwindawo nganye.

Ukuba uza kuthelekisa konke konke, thelekisa wena kule ndawo ubukuyo izolo nalapho ujonge ukuba lapho.

Yise kude

I-Eka Pada Sirsasana inezibonelelo ezininzi kwaye iyindawo emnandi yokongeza kwimisebenzi yakho, nangona ingenakufikeleleka kuye wonke umntu.

Ziqhelanise ngokukhuselekileyo kwaye usebenze ngaphakathi kwemida yomzimba wakho. Zinike ixesha ukhumbule ukuba iziphumo zihamba kancinci. Nangona ungeke ukwazi ukwenza i-pose epheleleyo, unokuzonwabela ezinye zeendlela zokulungiselela.

Thetha nogqirha wakho ukuba unayo nayiphi na inkxalabo yezonyango ethi yoga ibeke phambili inokuba nefuthe. Ukuba unqwenela ukungena nzulu ngemiceli mngeni, cinga ukubhukisha iiseshoni ezimbalwa zeyoga nganye kunye notitshala wakho oyithandayo weyoga. Okanye hlangana kunye nomhlobo kwaye niphume kunye kunye.