I-Bow pose
Ukuya kwiklasi yeyoga ayisiyongcamango ilungileyo xa unengxinano yempumlo, nangona kunjalo, ukuziqhelanisa nokuma okuthile kolu qeqesho lwaseMpuma ekhaya kunokunceda phelisa imiqobo esempumlweni.
Kule nqaku siyakucebisa ezintathu ze-yoga oko, kuba zisebenza ukuvula isifuba kwaye ziphucula ukujikeleza, ziya kubuyisela ukufudumala ekuphefumlweni kwakho ngeempumlo.
Ibhulorho yindlela ethambileyo nesebenzayo yokuvula isifuba kwaye uthumele igazi elitsha entloko. Lala emethini ejonge eluphahleni. Yolula izandla zakho emacaleni akho kwaye ugobe amadolo akho, usondeze iinyawo zakho kufutshane neempundu zakho kwaye uzigcine zibanzi-phakathi. Ngoku sebenzisa amathanga akho kunye nesisu sakho ukutyhala i-pelvis yakho phezulu. Ngaphandle kokwehlisa isinqe sakho, beka izandla zakho phantsi komqolo kwaye unxibelelanise iminwe yakho. Tyhala emhlabeni ukuze uphakame. Bamba indawo imizuzwana engama-30. Cotha ukubuyela ekuqaleni nge-exhale, wehla nge-vertebra nge-vertebra.
I-camel pose iya kukhulula isifuba sakho nasemva ngelixa i-oxygenates imibhobho yakho. Guqa phantsi ubeke izandla zakho kwizithende zakho. Gobela umqolo wakho ngasemva kweenyawo zakho ngentloko de ube uziva wolule. Khulula intamo yakho kwaye vumela intloko yakho iwele ngokwendalo. Bamba indawo yokuphefumla ezintlanu. Ukuba izandla zakho azifikeleli kwizithende okanye zibuhlungu, ungazibeka kumqolo ongezantsi, iinzwane zakho zikhombe ezantsi.
Indawo yesibini neyokugqibela kolu ngcelele lokuphelisa ukuxinana kwempumlo ibizwa ngokuba yi-arch. Lala ngesisu sakho ngokuchasene nemethi kwaye uzame ukubamba amaqatha akho ngezandla zakho, uyiguqule intamo yakho, umqolo kunye namadolo. Ukuba wenziwe ngokuchanekileyo, umzimba uthabatha ubume be-arch, kungoko igama lawo. Bamba indawo yokuphefumla ezintlanu kwaye uphumle. Isaphetha siya kunceda ukuvula intamo nesifuba sakho, eya kukhokelela ekuphefumlweni okungcono.