I-Bow pose
Ukuya ekilasini le-yoga akuwona umqondo omuhle uma unesiminyaminya samakhala, noma kunjalo, ukuzijwayeza ukuma okuthile kwalesi siyalo saseMpumalanga ekhaya kungasiza khipha izithiyo emakhaleni.
Kuleli phepha sikweluleka izimo ezintathu ze-yoga ukuthi, njengoba zisebenza ukuvula isifuba futhi zenze ngcono ukujikeleza kwegazi, kuzobuyisa uketshezi ekuphefumuleni kwakho kwamakhala.
Ibhuloho liyindlela emnene nephumelelayo yokuvula isifuba bese uthumela igazi elisha ekhanda. Lala kumata obheke ophahleni. Yelula izandla zakho ezinhlangothini zakho bese ugoba amadolo akho, usondeze izinyawo zakho ezinqeni zakho futhi uzigcine zihlukanisiwe njenge-hip-wide. Manje sebenzisa amathanga akho nesisu sakho ukusunduza ukhalo lwakho phezulu. Ngaphandle kokwehlisa izinkalo zakho, beka izandla zakho ngaphansi komhlane wakho bese uhlanganisa iminwe yakho. Phusha umelane nomhlaba ukuze uphakame. Bamba isikhundla imizuzwana engama-30. Kancane kancane buyela ekuqaleni nge-exhale, wehla nge-vertebra nge-vertebra.
I-camel pose izokhulula isifuba sakho nasemhlane ngenkathi i-oxygenates amapayipi akho. Guqa phansi ubeke izandla zakho ezithendeni zakho. Gobisela umhlane wakho ezinyaweni zakho ngekhanda uze uzwe ukunwebeka. Khulula intamo yakho bese uvumela ikhanda lakho lehle ngokwemvelo. Bamba isikhundla sokuphefumula okuyisihlanu. Uma izandla zakho zingafinyeleli ezithendeni zakho noma zibuhlungu, ungazibeka emhlane ongezansi, izinzwane zakho zikhombe phansi.
Isimo sesithathu nesokugcina kulolu chungechunge lokuqeda isiminyaminya samakhala sibizwa ngokuthi yi-arch. Lala phansi ngesisu sakho ubheke ucansi bese uzama ukubamba amaqakala akho ngezandla, uguqule intamo, umqolo, namadolo akho. Uma wenziwe kahle, umzimba uthatha ukwakheka kwe-arch, yingakho igama lawo. Bamba isikhundla sokuphefumula okuyisihlanu uphumule. Umnsalo uzosiza ukuvula intamo nesifuba sakho, okuzoholela ekuphefumuleni okungcono.