I-Yoga naphina Pose Encyclopedia

Umxholo

• Uphengululo lwe

Ngoku uzibonile zonke iindawo ezipholileyo zeyoga ezinokuthatha, lixesha lokuba uqalise ukuziqhelanisa-okanye uye kwinqanaba elilandelayo. Isalathiso esilandelayo senzelwe ukuba sikhokele nangona i-posture iboniswe ngabaqeqeshi beStrala Yoga kwiYoga yoBume naphi na uthotho lwevidiyo. Uninzi lweenkcazo ezidweliswe apha zikhutshiwe kwincwadi Yoga unyango nguTara Stiles. Ukuba unomdla kwisikhokelo esibanzi ngakumbi seyoga kunye nezibonelelo zayo, unokufunda ngakumbi malunga nencwadi yakhe apha.

Ehleli phantsi

Iphenyane

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Hlala ezinqeni zakho, gcina umqolo wakho umde, ungqiyame ngasemva kancinane, bamba isisu sakho phezulu kwaye uphakamise imilenze yakho phezulu ukuze i-shins zakho zihambelane nomhlaba. Ukuba olu luxinzelelo kakhulu, bamba amaqatha akho ukuze ufumane inkxaso. Hlala apha ixesha elide, ukuphefumla okunzulu.

Ikhampasi

Wanga idolo lakho lasekunene ngeengalo zakho. Ukuba kukho igumbi cofa emazantsi onyawo lwakho lwasekunene engqinibeni yakho yasekhohlo, songa ingalo yakho yasekunene ujikeleze ithanga lasekunene, kwaye udibanise izandla zakho ukugoba umlenze. Ukuba oko kulimaza idolo lakho, bamba unyawo lwakho lwasekunene ngesandla sakho sasekhohlo kunye nedolo lakho lasekunene ngesandla sakho sasekunene. Yandisa umzimba kwaye uhlale ubude. Khululeka amagxa akho ezantsi. Gweba umlenze wakho wasekhohlo ukusuka kwelinye icala ukuya kwelinye ukuze uvule isinqe sakho.

Ukuba isinqe sakho siziva sivulekile, cinezela isandla sakho sasekunene phantsi kwethole lakho lasekunene uze nomlenze wakho wasekunene uphumle ngaphezulu kwegxalaba lasekunene. Bamba umphandle wonyawo lwakho lwasekunene ngesandla sakho sasekhohlo. Cinezela iminwe yakho yasekunene emhlabeni ecaleni kwesinqe sakho sasekunene. Yaya ngasekunene, jonga phantsi kwengalo yakho yasekhohlo, ujonge phezulu. Ukuba kukho indawo kwi-hamstrings yakho, qalisa ukulungisa umlenze wakho wasekunene kwaye uqhubeke uvula i-torso yakho phezulu nasekhohlo. Ukuba iyema ngasekunene kwengalo ephezulu, kulungile. Hlala apha uphefumle ixesha elide.

Ijuba

Yiza kwindawo ephantsi ephantsi kunye nomlenze wakho wasekunene phambili. Ngenisa ngobunono umlenze wakho wasekunene, usaguqe emadolweni, ukuze uphumle phambi kwakho umva u-V. Idolo lakho lasekunene liya kulala emhlabeni ngesandla sakho sasekunene kwaye unyawo lwasekunene luza kulala ngesandla sasekhohlo. Phumla esinqeni sakho emhlabeni okanye ngengubo okanye umqamelo. Hlala uphakame kangangoko unakho kwesi sikhundla. Izinqe kunye namagxa akho kufuneka asebenze ngokujonga phambili. Hlala apha ixesha elide, ukuphefumla okunzulu.

Ukuba uziva ulungile kwihobe lakho, gobisa idolo lakho elingasemva kwaye ubambe ngaphakathi kwelo qatha ngesandla sakho sasekhohlo. Tsala ngobunono unyawo lwakho ngasethangeni lakho. Ukuba kukho naziphi na iintlungu emadolweni, vumela ukuba uhambe, ubuye uphume ngokukhawuleza, kwaye uphumule. Ukuba ivakala ilungile kwaye kukho indawo yokuya phambili, tyibilikisa unyawo lwakho kwindawo egoso yengqiniba kwaye udibanise izandla. Hlala apha ixesha elide, ukuphefumla okunzulu.

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Ehleli phantsi Ukucamngca

Hlala umhle kwaye ubude, nangona kunjalo ungahlala ngokukhululekileyo. Ukuba une-headboard ebhedini yakho, ngqiyame ngayo. Khululeka amagxa akho ukuze abe kude neendlebe zakho. Phumla izandla zakho emathangeni akho kwaye uvale amehlo akho. Qala ukubeka ingqalelo yakho ekuphefumlweni kwakho. Jonga i-inhales yakho iza kwaye i-exhales ihamba. Misa ingqondo yakho kwisithuba esiphakathi. Qala ukwandisa nokwandisa ii-inhales zakho kunye nokuphuma kwakho, usete kancinci, kulula ukuphefumla. Ukuba ingcinga iqalisa ukungena engqondweni yakho, yijonge nje njengelifu elidlulayo. Qhubeka ukujonga ukuphefumla kwakho imizuzu emithathu ukuya kwemihlanu.

Ndihleli Ukwahlula

Hlala umde kwaye uvule imilenze yakho emacaleni de uzive une-tension encinci kodwa hayi kakhulu kangangokuba ayikhululeki. Hamba izandla zakho phambili phakathi kwemilenze yakho kwaye ugcine i-torso yakho inde. Hlala apha ixesha elide, uphefumle nzulu uthanda ukuphuma okungaphezulu kunomoya ophefumlayo ukukhuthaza uxinzelelo lokukhulula.

Izimo ezimileyo

Ubhontsi omkhulu

Humba idolo lakho lasekunene esifubeni sakho kwaye ubambe uzwane wakho omkhulu ngeminwe emibini yesandla sakho sasekunene. Hlala apha kathathu, ukuphefumla okunzulu. Ukuba uziva uzinzile, nyusa umlenze wakho wasekunene uye phambili. Khokela ngesithende sakho. Ukuba umlenze wakho wasekunene awuthe tye kuyo yonke indlela, yinyanzele. Gcina amahlombe akho phantsi kwaye ukhululekile kwaye uhlale uzinzile ngokuphefumla kwakho. Hlala apha kathathu, ukuphefumla okunzulu. Ukusuka kwisandiso sakho sangaphambili, vula umlenze wakho ukuya kwicala lakho lasekunene. Hlala apha ixesha elide, ukuphefumla okunzulu uze ubuyisele umlenze wakho kwindawo ephambili.

Intaka yeParadesi

Qala ngokungena kwi-angle eyongeziweyo: Ukusuka kwigorha le-II, yizisa i-torso yakho phambili phezu kwethanga lakho langaphambili. Cinezela ingalo yakho yasekunene ethangeni lakho lasekunene kwaye uvule isifuba sakho ngaphandle nangaphezulu. Yandisa ingalo yakho yasekhohlo ngaphezulu kwendlebe yakho yasekhohlo. Jonga ngakwisandla sakho sasekhohlo. Ukuba kukho indawo, songela ingalo yakho yasekunene emqolo kwaye udibanise izandla zakho. Yandisa i-torso yakho phezulu. Zive ngathi ufikelela phezulu phezulu kwentloko yakho kwaye ubuye umva ngaphandle komda wonyawo lwakho lwangasemva.

Ukufudukela kwintaka yeparadesi, gcina isibophelelo njengoko uhambisa unyawo lwakho lwangasemva ukuze luhambelane nonyawo lwakho lwangaphambili. Cothisa kancinci ubunzima bakho emlenzeni ongabotshwanga. Ngoku ziphakamise ngelixa ugcina isibophelelo sakho, uhambisa umlenze obotshelelwe phezulu xa uthe nkqo. Ukulinganisela emlenzeni omnye kwaye ubambe omnye umlenze emoyeni ophakathi. Nje ukuba uzive uzinzile, lungisa umlenze obotshiweyo ukuze iinzwane zakho zijonge phezulu. Gxininisa ingqalelo yakho kwelinye igxalaba.

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Sihlalo

Yima ubude iinyawo zakho zihambelana, phantsi kwamathambo akho. Amagxa kufuneka ahambelane nesinqe sakho. Yima uvale amehlo akho kathathu, uphefumle ngokunzulu. Kwi-inhale elandelayo, goba amadolo akho kwaye udibanise isinqe sakho phantsi njengokuba uhleli esitulweni. Fakela iingalo zakho ezindlebeni zakho, ugcine amagxalaba egxalaba lakho emqolo. Khulula ubuso bakho. Vumela izihlunu zakho ukuba zikusebenzele ngaphandle kokuzibandakanya. Ukuba iingcinga ziqala ukungena engqondweni yakho, zigcine kwaye emva koko uzithumele ngobunono. Hlala apha kahlanu, ukuphefumla okunzulu. Ukuba umzimba wakho uqala ukuziva ngathi usebenza ukuhlala kwesi sikhundla, yinto entle leyo, oko kuthetha ukuba uyaphila kwaye unomzimba osebenzayo. Phefumla ngokuzeleyo nangakumbi ukunika umzimba wakho into oyifunayo apha. (Ngokuzikhethela: Wela umlenze wasekhohlo ngaphaya kwedolo lasekunene ngaphambi kokuntywila kwisitulo somlenze omnye.)

Umdanisi

Shifta ubunzima bakho kumlenze wakho wasekunene. Goba idolo lakho lasekhohlo kwaye ubambe ngaphakathi kwethole lakho lasekhohlo ngesandla sakho sasekhohlo. Cofa kancinci unyawo lwakho kwisandla sakho ukuvula umva wakho. Yandisa ingalo yakho yasekunene ngqo. Hlala apha ixesha elide, ukuphefumla okunzulu. Zama elinye icala.

Inja ejonge phantsi

Ukusuka kuzo zone iinyawo, tuck iinzwane zakho, ushiye isinqe sakho, kwaye ucinezele umva uye ezantsi kwenja. Finyelela izithende zakho emhlabeni. Khululeka amagxa akho emhlabeni kwaye ukhulule intloko nentamo yakho. Hlala apha ixesha elide, ukuphefumla okunzulu. Ukuba uyanqwena, phakamisa umva wethanga lakho lasekunene ngqo phezulu ukuze inja ihlukane.

Ukhozi

Hug idolo lakho lasekunene esifubeni sakho. Gobisa idolo lasekhohlo uze uwele umlenze wasekunene ujikeleze umlenze wakho wasekhohlo, ukoyike unyawo lwakho lwasekunene ngapha nangapha komlenze wakho wasekhohlo. Songa ingalo yakho yasekunene phantsi kwengalo yakho yasekhohlo. Hlala phantsi kangangoko unako kwaye uphakamise ngeengalo ukuze uhlale ulungelelene. Hlala apha kahlanu, ukuphefumla okunzulu. Khulula kwaye wenze into efanayo kwelinye icala.

Isiqingatha seNyanga

Ukusuka kwimpi yesithathu, tyala iminwe yakho yasekunene phantsi kwegxalaba lasekunene, vula isinqe sakho sasekhohlo ngaphezulu ngasekunene, kwaye uvule i-torso yakho ngasekhohlo kwakho. Yandisa ingalo yakho yasekhohlo phezulu kwaye ujonge phezulu kwiminwe yakho yasekhohlo. Ukuba unqwenela, phakamisa isandla sasekunene emhlabeni kwaye wandise iingalo zombini phezu kwentloko yakho ngesiqingatha senyanga. Hlala apha ixesha elide, ukuphefumla okunzulu.

Amalunge aphezulu eLunge phezulu

Yiza kwindawo ephantsi. Cinezela phantsi ngeenyawo zakho kwaye unyuse i-torso yakho, ulungelelanise amahlombe akho ngaphezu kweenqeni zakho. Bhala kwaye uphakamise iingalo zakho ngqo. Hlaziya amagxa akho ezantsi. Hlala apha ixesha elide, ukuphefumla okunzulu.

Ukwahlula okumileyo

Ukuqala kwigorha lesi-III, ngokuthe ngcembe ethembele ekufikeni kwezandla zakho emhlabeni nokwandisa umlenze wangasemva uphakanyisiwe iinzwane. Gcina ezintlanu ubude, ukuphefumla okunzulu.

Umthi, Izandla emthandazweni

Shift ubunzima bakho kumlenze wakho wasekhohlo. Zoba idolo lakho lasekunene esifubeni sakho, ubambe iqatha lakho, kwaye ucinezele umzantsi wonyawo lwakho lwasekunene kwithanga lakho lasekhohlo. Ukuba uziva ngathi uyashukuma gcina isandla sakho kwiqatha lakho ngelixa licinezelwe ethangeni lakho. Ukuba ufumana ibhalansi yakho ngokulula, fikelela kwiingalo zakho phezulu okanye cinezela iintende zakho phambi kwesifuba sakho. Ukuba oku kulucelomngeni ngendlela eyoyikisayo, beka iinzwane zakho emhlabeni uze uphumle unyawo lwakho kwiqatha lakho. Cinezela izandla zakho phambi kwesifuba sakho. Hlala apha ixesha elide, ukuphefumla okunzulu. Buyela kukuma ixesha elishumi, uphefumle nzulu kwaye uzame into enye kwelinye icala.

Unxantathu

Ukusuka kwigorha le-II, lungisa umlenze wakho wasekunene ukuze yomibini imilenze ithe tye. Gcoba i-torso yakho phambili phezu komlenze wakho wangaphambili, ugcine amacala omabini e-torso yakho ubude. Phumla isandla sakho sasekunene kwi-shin yakho okanye uzise iminwe yakho emhlabeni ukuba unako. Yaya ngasemva, vula amagxa akho, kwaye wandise ingalo yakho yasekhohlo phezulu emagxeni akho. Jonga phezulu kwiminwe yakho yasekhohlo. Hlala apha kahlanu, ukuphefumla okunzulu.

UMlwi I

Ukusuka kwindawo ephezulu, jikelezisa isithende sakho ukuze unyawo lwakho lutyalwe emhlabeni, jika iinzwane zakho zasekunene zijongane nomphambili wakho kwaye iinzwane zakho zasekhohlo zijonge kancinci ukuze isinqe sakho kunye namagxa akho ajonge ngasekhohlo. Vula iingalo ngokuthe ngqo kwaye kude nomzimba wakho, ingalo yasekunene phambi kwakho kunye nengalo yasekhohlo emva kwakho, iintende. Jonga ngaphaya kwesandla sakho sangaphambili. Gobela idolo lasekunene ukuze ithanga lakho lifane nomhlaba. Hlala apha ishumi elide, uphefumle ngokunzulu.

Iqhawe II

Ukusuka kumqolo wakho ophakamileyo, jika isithende sakho ukuze unyawo lwakho lutyalwe emhlabeni, jika iinzwane zakho zasekunene zijonge phambi kwakho kunye neenzwane zakho zasekhohlo kancinci ukuze isinqe sakho kunye namagxa akho ajonge kwi-torso yakho, ingalo yasekunene phambi kwakho, kwaye ingalo yasekhohlo emva kwakho, iintende zesandla ezantsi. Jonga kwisandla sakho sangaphambili. Gobela idolo lasekunene ukuze ithanga lakho lifane nomhlaba. Hlala apha ishumi elide, uphefumle ngokunzulu.

Iqhawe III

Hug i-shin yakho yasekhohlo esifubeni sakho, emva koko yandise ngasemva kwakho ukuze ingqamane emhlabeni. Flex unyawo lwakho lwasekhohlo uze ukhombe iinzwane zakho ezantsi. Yiza neentupha zakho emhlabeni ukuze uzinze. Yolula iingalo zakho phambi kwakho ukuze umzimba wakho ube kumgca othe ngqo ukusuka kwiminwe yakho yonke indlela eya ezantsi ngasemva nangaphandle kwesithende sakho sasekhohlo. Hlala apha ixesha elide, ukuphefumla okunzulu. Gobisa amadolo omabini kancinci kwaye uphinde ugobe isinxele sakho esifubeni kwaye ubeke unyawo lwakho lwasekhohlo ngasekunene kwakho ukuze ubuye ume. Yenza into efanayo kwelinye icala, uqale ngokubeka umthi kuqala.

Ukuguqulwa kunye nokuLingana kweArm

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Isilevu Ibhalansi

Ukusuka eplankini, phakamisa umlenze wakho wasekunene uye kwiplanga elinemilenze emi-3, uze wehle uye emadolweni, imfuba, isilevu (ukukhulula idolo lasekhohlo, isifuba sakho, kunye nesilevu sakho emhlabeni). Phakamisa ngomlenze wakho wangaphakathi wasekunene. Unokulungiselela ngokuthatha unyawo lwakho lwasekhohlo ukuxhasa ithanga lakho lasekunene, kwaye xa umva wakho uziva uvulekile ngokwaneleyo kwaye ulungele, phakamisa umlenze wakho wasekhohlo ukuhlangabezana nekunene.

Unomyayi

Ngena kwi-squat epheleleyo. Cinezela iintende zakho ngokuqinileyo emhlabeni ii-intshi ezimbalwa phambi kweenyawo zakho. Beka amadolo akho phezu kweengalo zakho ezingaphezulu. Jonga malunga nonyawo phambi kwakho. Phakamisa isinqe sakho kunye nesisu. Hlala apha uphefumle kancinci. Ukuba uziva uzinzile ushiye unyawo olunye ukusuka emhlabeni kwaye ulubuyisele ezantsi. Emva koko zama ukuphakamisa olunye unyawo kwaye ulubuyisele ezantsi. Ukuba uzinzile, zama ukuphakamisa unyawo olunye kunye nolunye. Cinezela phantsi ngeentende zakho ukuphakamisa iinyawo zombini, ukuba kunokwenzeka. Hlala apha ixesha elide, ukuphefumla okunzulu kwaye unciphise iinyawo zakho ezantsi.

Iposi yeDolphin

Ukusuka kwinja ejonge ezantsi, yehlisa iingalo zakho emhlabeni ukuze zihambelane. Gcina iminwe yakho ibanzi. Phakamisa amagxa akho emhlabeni kwaye uphumle intloko. Hlala apha ixesha elide, ukuphefumla okunzulu.

I-Angle Pose

Wanga idolo lasekunene ngeengalo.Ukuba kukho igumbi cofa emazantsi onyawo lwakho lwasekunene engqinibeni yakho yasekhohlo, songa ingalo yakho yasekunene ujikeleze ithanga lasekunene, kwaye udibanise izandla zakho ukugoba umlenze. Ukuba oko kulimaza idolo lakho, bamba unyawo lwakho lwasekunene ngesandla sakho sasekhohlo kunye nedolo lakho lasekunene ngesandla sakho sasekunene. Yandisa umzimba kwaye uhlale ubude. Hlaziya amagxa akho ezantsi. Gweba umlenze wakho wasekhohlo ukusuka kwelinye icala ukuya kwelinye ukuze uvule isinqe sakho.

Ukuba isinqe sakho siziva sivulekile, cinezela isandla sakho sasekunene phantsi kwethole lakho lasekunene uze nomlenze wakho wasekunene uphumle ngaphezulu kwegxalaba lethu lasekunene. Emva koko, nqumla i-ankle yakho yasekhohlo ngasekunene. Ngawo omabini amagxa ezandla zakho phakathi emhlabeni, qalisa ukugoba iingqiniba zakho njengoko ucudisa imilenze yakho kunye kwingalo yakho yangasekunene. Finyelela esifubeni sakho phambili njengoko ubunzima bakho bugqithiselwa ezandleni zakho.

Ukuma ngaphambili

Ukusuka kwihlengethwa, tsalela ngaphakathi kwaye uphakamise umlenze wasekunene ukuze iinyonga zakho ziphakamise phezu kwamagxa akho. Exhale kwaye uyihlise kwakhona. Zama into efanayo ngomlenze wasekhohlo. Qhubeka nale nto ude ufumane imvakalelo yokufumana izinqe zakho phezu kwamagxa akho, okanye ukuba uziva ulungile, thatha i-hop elula ngexesha elizayo xa uphefumlela kwaye uphakamise umlenze ukuze uzizise kwi-forearm stand. Ukuba umtsha kwiposi, zama ukuzibeka kufutshane nodonga ukuze ukwazi ukukhaba kwaye uphumle imilenze yakho eludongeni. Hlala apha uphefumle ngokunzulu ezintlanu kwaye unciphise kancinci ukuya kwindawo yomntwana.

Intethe

Qala esihlalweni. Thatha umlenze wakho wasekhohlo kwisiqingatha seqatha ukuya edolweni (uwele iqatha lakho lasekhohlo ngaphezulu kwedolo lasekunene kwithanga lakho lasekunene). Emva koko thatha ukujika ekunene, ubeke ingqiniba yakho yasekhohlo okanye ingalo ephezulu ngaphakathi kweenyawo zakho zasekhohlo. Fumana umthandazo ngezandla zakho embindini we-sternum yakho, kwaye uphefumlele khona ukuphefumla okunzulu okumbalwa. Nje ukuba ukhululeke kwi-twist, yiza kwibhola yonyawo lwakho lwasekunene, kwaye ucofe amathambo akho kwisithende sakho sasekunene. Emva koko, ukugcina ingalo yakho yasekhohlo iqhagamshele kunyawo lwakho lwasekhohlo, beka izandla zombini emhlabeni, umgama wamagxa ngaphandle, ugobe ingqiniba, kwaye udlulise ubunzima bakho ezandleni zakho. Ukuba ungathanda ukwandisa umlenze wakho wasekunene ubude, yenze!

Isiphatho sesandla

Yima ngomlenze wakho wasekunene, phakamisa ubunzima bakho phambili ukuze umlenze wakho wasekhohlo ubuyele emva kwakho kwaye iincam zakho zeminwe zize emhlabeni. Cinezela iintende zakho ngokuqinileyo emhlabeni phantsi kwamagxa akho. Yolula iingalo zakho. Gcina umlenze wasekhohlo uphakanyisiwe kwaye uguqe phambili nangasemva, uqala nje ukufumana isinqe sakho phezu kwamagxa akho. Qala ukuthatha iihops ezincinci kumlenze wakho wasekunene. Xa uxhumela phezulu, phakamisa umlenze wakho wasekhohlo phezulu ukuze isinqe sakho sibe phezu kwamagxa akho kwaye ugcine umlenze wakho wasekunene ujinga phantsi ukuze imilenze yakho ibe kwimo ye-L. Qhubeka uphefumla nangona yonke intshukumo. Inhale njengoko unyikima okanye unciphise kancinci, kwaye uphefumle njengoko ukhulula.

Jonga ukuba unyawo olusezantsi lufuna ukuwushiya umhlaba njengoko uqhubela phambili. Phumla amehlo akho phakathi kwezandla zakho. Phakamisa esiswini sakho njengoko ujonge phambili ukuze uzinike ukomelela ngakumbi ukuze ufumane umoya. Zama ii-hops ezincinci kula mlenze wasekunene kwaye uphakamise umlenze phezulu ukuze imilenze yakho ifane nonobumba u-L.

Ukuba ufumana ibhalansi kwi-handstand yakho ye-L imilo uzisa imilenze ndawonye phezulu. Gcina iingalo zakho zomelele kwaye uzinzile kwaye ukujonga kwakho kugxile kodwa kuthambile emhlabeni phakathi kwezandla zakho. Kukho iindlela ezininzi zokuzonwabisa zokukhupha ngaphandle kwesandla. Ungayikhuphela kwi-cartwheel kuyo, flip umzimba wakho kwi-backbend, uhambe izandla kancinci ude ubuyise iinyawo emhlabeni, okanye wenze eyakho indlela. Khumbula, i-yoga ngamava. Ngamava akho. Qiniseka ukuba uphefumla ngesiqhelo kwaye uyiphinde kwelinye icala, nayo!

Ukuma entloko

Hlala kwizithende zakho. Hlanganisa iminwe yakho ngokukhululekileyo kwaye uyibeke phantsi. Beka umphezulu wentloko yakho emhlabeni ukuze iminwe yakho ibambe umva wentloko yakho. Hlala apha ukuze uphefumle kancinci ukuze ukhululeke kule ndawo. Ukuba oku kuziva kungonwabanga, buyela uhlale kwizithende zakho. Hlala apha uphefumle kancinci. Ukuba ukhululekile, phakamisa iinzwane zakho kwaye wolule imilenze yakho. Hlala apha ishumi elide, ukuphefumla okunzulu kwaye xa sele ulungile phuma kuyo ngobunono, thoba amadolo akho emhlabeni, kwaye uphumle kwindawo yomntwana. Ukuba ufuna ukuqhubela phambili kwi-headstand epheleleyo, qalisa ukuhamba ngeenyawo zakho ukuya emzimbeni wakho ukuze izinqe zakho zilungelelanise phezu kwamagxa akho kwaye umva wakho uqonde phezulu naphantsi. Hlala apha uphefumle kancinci. Ukuba uziva ukhululekile apha gobisa idolo elinye uze nesithende esinqeni sakho. Yibuyisele phantsi kwaye uzame omnye umlenze. Ukuba uzinzile ngomlenze omnye zama imilenze yomibini ngexesha elinye. Xa izithende zakho zitsalwa ziye esinqeni sakho, yandisa kancinci imilenze yakho ngokuthe nkqo. Hlala amashumi amabini amade, uphefumle nzulu ukuba unako. Xa ulungele ukuhla, yehla kancinci umlenze omnye ngexesha kwaye uphumle kwindawo yomntwana yokuphefumla okumbalwa.

Ukuma kwengalo yengalo enye

Ukusuka kwinja ejonge ezantsi, yehlisa iingalo zakho kumhlaba wehlengethwa. Ukugcina ingalo yakho yasekhohlo njengokuba injalo, thatha isandla sakho sasekunene ngokungqinelana nengqiniba yakho yasekhohlo (ngokungathi ibiya kuba yitrokhtop yentloko), uze uphakamise umlenze wakho wasekunene phezulu, ugqithisele ubunzima bakho kwingalo yakho yasekhohlo nakwisandla sasekunene kwaye udlale ngokuphakamisa umlenze wasekhohlo emhlabeni.

Vula iSlit Arm balance

Qala kwindawo ebanzi ephantsi enezandla zozibini ngaphakathi kunyawo lwasekunene. Emva koko, bamba i-ankle yakho yasekunene ngesandla sakho sokunene kwaye ushukumise igxalaba lakho lasekunene phantsi kwedolo lakho lasekunene. Nje ukuba unalo olo nxibelelwano, beka isandla sakho sasekunene ngaphandle konyawo lwakho lwasekunene, tyala zombini iintende zezandla zakho emhlabeni, umgama wegxalaba ngaphandle, ugobe iingqiniba zakho ukwenza ishelufu. Sebenzisa ingalo yakho yangasekunene ukuphumla umlenze wasekunene, qala ukwandisa umlenze wakho wasekunene phambili. Finyelela esifubeni sakho phambili, udlulisele ubunzima bakho ezandleni zakho kwaye udlale ngokuphakamisa umlenze wakho wasekhohlo emhlabeni.

Ukuma kweScorpion

Nje ukuba ume ngaphambili, cinezela kwiminwe yakho, tsala isifuba sakho emagxeni kwaye ujonge phezulu njengoko ugoba amadolo kwaye ufikelela kwiinzwane zakho zisentloko. Sebenzisa inhale nganye ukwandisa isifuba sakho phambili kunye nokukhupha nganye ukukhupha iinzwane zakho ezisezantsi. Hlala apha kahlanu impefumlo enzulu kwaye uthe chu ukuya kwindawo ami kuyo umntwana.

Iplanga esecaleni

Ukusuka kwinja ejonge ezantsi, qengqeleka i-torso yakho iye kwi-plank pose. Phakamisa isinqe sakho, cinezela ezantsi ngesandla sakho sasekunene, qengqelekela kumda wangaphandle wonyawo lwakho lwasekunene, kwaye uvule i-torso yakho ngasekhohlo. Yandisa ingalo yakho yasekhohlo ngqo phezulu kwaye ujonge phezulu kwiminwe yakho. Ukuba uyanqwena, bamba uzwane olukhulu kunyawo lwasekhohlo kwaye wandise umlenze wasekhohlo phezulu. Hlala apha ixesha elide ezintathu, ukuphefumla okunzulu kwaye wenze elinye icala.

Ukubuyela umva

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Inja ejonge phezulu

Ukusuka kwiplank, thoba amadolo ngobumnene emhlabeni. Qengqa amagxa akho ezantsi kwaye uphakamise isifuba sakho phezulu ngeengalo zakho nge-inhale enkulu. Yolula iingalo zakho ngokungathi uziva ukhululekile, ngelixa ugcina amagxa akho ezantsi. Ukuba uzolula iingalo kwaye umqolo wakho uziva uxinekile, gobisa iingqiniba kwaye uqhubeke nokuphakamisa isifuba sakho ngeengalo zakho de ube uzive wonwabile. Musa ukuba neentloni ngokongeza intshukumo encinci xa kufuneka ukugcina i-pose intsha kwaye uncede uvule umqolo wakho. Swayita i-torso yakho kancinci ukusuka kwelinye icala ukuya kwelinye ukuba iyaziva ilungile. Khumbula, gcina umzimba wakho ulula, ungaze unyanzeliswe okanye uxinezeleke.

Ivili (Ingalo)

Ukusuka kwi-forearm stand, yahlula imilenze yakho ukuze umlenze wasekunene ufikelele kwisandulela kwaye umlenze wasekhohlo ubuyele ngasemva njenge-counter balance. Qala ukufikelela esifubeni sakho ngamagxa akho, ugoba idolo lasekunene kwaye ufike kunyawo lwakho lwasekunene emhlabeni ngezandla zakho. Sebenzisa i-inhale nganye ukufikelela esifubeni sakho ngamagxa akho kunye nomphunga ngamnye ukufikelela iinzwane zakho ngasezandleni zakho de iinyawo zakho zasekunene ziwele emhlabeni. Emva koko, vumela unyawo lwakho lwasekhohlo ukuba luze emhlabeni, kwaye uhambe iinyawo zakho ziye ezandleni zakho. Bamba amaqatha akho ukuba ayafikeleleka.

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