###Anatsamira Pose Chala Chakumapeto
**kufotokoza:**
Mu Supine Big Toe Pose, gonani pansi, kwezani mwendo umodzi mmwamba, tambasulani manja anu, ndikugwira chala chanu chachikulu, ndikupangitsa thupi kukhala lomasuka.
**zabwino:**
1. Amatambasula miyendo ndi minofu yakumbuyo, kumapangitsa kusinthasintha.
2. Imathetsa kukanika kwa msana ndi m'chiuno, kumachepetsa kuthamanga kwa m'chiuno.
3. Amalimbikitsa kuyenda kwa magazi, kuchepetsa kutopa kwa mwendo.
4. Zimapangitsa kuti thupi likhale loyenera komanso logwirizana.
### Ngwazi Yokhazikika Pose / Saddle Pose
**kufotokoza:**
Pokhala ngwazi / chishalo chokhazikika, khalani pansi mawondo anu akuwerama, ndikuyika mapazi onse mbali zonse za chiuno chanu. Pang'onopang'ono tsamira thupi lanu chammbuyo mpaka mutagona pansi.
**kufotokoza:**
Pamutu pamutu mpaka bondo, mwendo umodzi wowongoka ndi wina wopindika, bweretsani phazi lanu pafupi ndi ntchafu yanu yamkati. Tembenuzirani thupi lanu lakumtunda kumbali ya miyendo yanu yowongoka ndi kutambasula mpaka kutsogolo momwe mungathere, mutagwira zala zanu kapena ana a ng'ombe ndi manja anu onse.
**zabwino:**
1. Tambasulani miyendo, msana ndi chiuno chakumbali kuti muwonjezere kusinthasintha.
2. Limbikitsani minofu m'mimba ndi mbali ya msana kuti thupi likhale bwino.
3. Kulimbikitsa ziwalo za m'mimba ndikulimbikitsa kugaya chakudya.
4. Kuchepetsa kupsinjika kwa msana ndi m'chiuno ndikuchepetsa kupsinjika.
**kufotokoza:**
Polimbana ndi wankhondo, phazi limodzi limapita patsogolo, bondo likupindika, mwendo wina ukuwongoka kumbuyo, mikono yowongoka, zikhato zimatambasulidwa mmbuyo, ndipo thupi limapendekeka kuti likhalebe bwino.
**zabwino:**
1. Wonjezerani mbali, chifuwa, ndi mapewa kuti mulimbikitse kupuma.
2. Limbitsani miyendo, chiuno, ndi pachimake.
3. Konzani bwino ndi kugwirizana.
4. Wonjezerani kusinthasintha kwa lumbar ndikuchepetsani kuthamanga kwa lumbar.
Wankhondo 1 Pose
**kufotokoza:**
Mu Warrior 1 pose, imirirani mowongoka ndi mwendo umodzi patsogolo panu, bondo lopindika, mwendo wina kumbuyo, mikono yowongoka, zikhato zikuyang'anizana, thupi lolunjika.
**zabwino:**
1. Limbitsani miyendo yanu, chiuno ndi pachimake.
2. Sinthani bwino thupi ndi kukhazikika.
3. Kupititsa patsogolo kusinthasintha kwa msana ndikupewa kuvulala kwa lumbar ndi kumbuyo.
4. Kumakulitsa kudzidalira ndi mtendere wamumtima.
### Pose Yamakona Ozungulira
**kufotokoza:**
Mu mawonekedwe a katatu wozungulira, phazi limodzi limapita patsogolo, mwendo wina ukuwongoka kumbuyo, thupi limapendekeka kutsogolo, mkono uli wolunjika, ndiyeno pang'onopang'ono tembenuzani thupi, kufikira mkono umodzi mpaka kunsonga kwa phazi ndi linalo. mkono kumwamba.
**zabwino:**
1. Kukulitsa ntchafu, minofu ya iliopsoas ndi chiuno chakumbali kuti muwonjezere kusinthasintha kwa thupi.
2. Limbitsani miyendo, chiuno, ndi pachimake.
3. Kupititsa patsogolo kusinthasintha kwa msana, kusintha kaimidwe ndi kaimidwe.
4. Kulimbikitsa m'mimba ziwalo ndi kulimbikitsa m'mimba ntchito.
### Akhala Patsogolo Bend
**zabwino:**
Mukukhala kutsogolo kwanu, khalani pansi ndi miyendo yanu molunjika kutsogolo kwanu ndi zala zanu zolozera mmwamba. Tsatirani patsogolo pang'onopang'ono, kukhudza zala zanu zala kapena ana a ng'ombe kuti musunge bwino.
Ngati mukufuna nafe, lemberani
Nthawi yotumiza: May-31-2024
