Umzuzu onezimo eziyisithupha

Ukuzilolonga okuphelele, isinyathelo ngesinyathelo

1. Samasthiti · ukulungiselela

   1. Yima isisindo sakho sisekelwe izinyawo zombili. Phumuza izingalo uphefumule ngokujwayelekile.
   2. Qala ngokunyathela kancane endaweni ugobe futhi uqondise amadolo kancane ebangeni elikhululekile. Buyela ekumeni unganyakazi ngaphambi kokuqhubeka.

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2. Utthita Trikonasana · uhlangothi lwesokudla

   1. Vula izinyawo uphendulele unyawo lwesokudla ngaphandle. Sebenzisa ukubekwa kwezinyawo osukufundile. Hambisa umzimba ophakathi nendawo kwesokudla ubeke isandla sokudla entweni yokwesekwa ezinzile uma ukufinyelela uzwane olukhulu kungakhululekile.
   2. Gcina ukwesekwa ezinyaweni zombili. Bheka phambili noma phansi uma lokho kukhulula intamo. Phefumula ungawubambi umoya. Buyela uqonde ngaphambi kokushintsha uhlangothi.

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3. Utthita Trikonasana · uhlangothi lwesobunxele

   1. Usamile uqondile, phendula izinyawo ziye ohlangothini lwesobunxele. Hambisa umzimba ophakathi nendawo kwesobunxele usebenzisa uhlobo olufanayo lokwesekwa kwesandla njengohlangothi lokuqala.
   2. Khetha ububanzi obufanele lolu hlangothi lomzimba; ukujula akudingeki kufane. Buyela uqonde uhlanganise izinyawo lapho usulungele.

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4. Virabhadrasana B · uhlangothi lwesokudla

   1. Vula izinyawo futhi uphendulele unyawo lwesokudla ngaphandle. Gobisa idolo langakwesokudla libheke ohlangothini olufanayo nonyawo. Lungisa ukuma nokujula ukuze idolo lihlale phezu kweqakala ngaphandle kokuphendukela ngaphakathi.
   2. Gcina umzimba ophakathi nendawo uqondile welulele izingalo ezinhlangothini. Nciphisa ukugoba kwedolo noma wehlise izingalo uma kudingeka. Qondisa umlenze ongaphambili uphumuze izingalo ngaphambi kokuphendula izinyawo.

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5. Virabhadrasana B · uhlangothi lwesobunxele

   1. Phendulela unyawo lwesobunxele ngaphandle ugobise idolo langakwesobunxele lilandele ohlangothini lonyawo. Yabela ukwesekwa ezinyaweni zombili ugcine umzimba ophakathi nendawo uqondile.
   2. Phefumula ngokujwayelekile unciphise ukujula uma umzamo uba mkhulu kakhulu. Qondisa umlenze, wehlise izingalo uhlanganise izinyawo ngaphambi kokuhlala.

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6. Dandasana · ukuya ekuhlaleni

   1. Yehla uhlale usebenzisa indlela yakho evamile elawulwayo, ngezandla noma ngento yokwesekwa ezinzile uma kudingeka. Ungagxumi phakathi kokuma nokuhlala.
   2. Letha imilenze phambili uvumele amathambo okuhlala athole ukwesekwa. Into yokwesekwa egoqiwe ngaphansi kwendawo yokuhlala noma amadolo agobe kancane kungasiza umzimba ophakathi nendawo uqonde. Phumuza izandla eceleni kwezinqulu; ungaphoqi umhlane uqonde.

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7. Paschimottanasana · ukugoba phambili uhlezi

   1. Usuka ku-Dandasana, hambisa umzimba ophakathi nendawo phambili ebangeni ongakwazi ukulilawula. Gcina amadolo egobe kancane uma kusiza. Phumuza izandla lapho zifinyelela khona ngaphandle kokudonsa.
   2. Isithombe sikhombisa ukubamba izinzwane ezinkulu okujulile; awudingi ukufinyelela kuleso simo. Uma ususebenzisa ibhande, livumele livale ibanga ngaphandle kokukudonsela phansi ngokwengeziwe. Buyela uqonde ngaphambi kokulala.

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8. Savasana · ukuphumula

   1. Lala ngokulawula uvumele umata weseke umzimba. Sebenzisa ukwesekwa kwakho okuvamile ngaphansi kwamadolo noma kwekhanda. Esinye isimo sokuphumula osukufundile naso silungile.
   2. Phumuza izingalo nemilenze ngaphandle kokuzama ukufana ngqo nezikhala zesithombe. Phefumula ngokujwayelekile uhlale kuze kube usulungele ukuphetha; asikho isikhathi esinqunyiwe okufanele uqhubeke ngaso.

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9. Phetha ngesivinini sakho

   1. Qala ngokunyakaza okuncane kwezandla nezinyawo. Gobisa imilenze uma kukhululekile, phendukela ohlangothini usebenzise izandla ukweseka lapho uvuka uhlale.
   2. Hlala isikhashana ngaphambi kokuma. Sebenzisa ukwesekwa kwakho okuvamile lapho uvuka. Phetha lapha kunokwengeza isimo esinzima ukugcwalisa isikhathi esitholakalayo.

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