Umva udala isakhelo sesimo somzimba wonke, ukukhusela izitho zangaphakathi kumonakalo, akuvumeli umgudu ukuba uhambisane nokunyanzelisa. Ngaphantsi kwengqiqo ye "emuva" kufuneka sichaze zombini imisipha kunye nomgudu ngokwawo.
Emva komhla ozinikezelwe ukuhlamba iiifestile, ukuhlamba, ukusebenza kwintsimi, ukutya okupheka kweholide yentsapho, uthi umva wakho ukhathele, kuba usebenze ngokugqithiseleyo. Kodwa, hawu, lo msebenzi awubonakali ngomzimba wethu njengomsebenzi osebenzayo kwimva. Ukuqinisekisa ukuba umzimba wakho awukhatyi imisebenzi eqhelekileyo, sincoma ukuba siyomeleze inyathelo ngesinyathelo - ungaqala ngokuzivocavoca emva kubasetyhini.
Ukusetyenziswa kwezinto ezinzima
Ndiyabulela ngokuzivocavoca komqolo kunye nomgudu, uya kuziva ngokukhawuleza.
- sebenzisa ngobumnene umkhuhlane;
- isethi yokuzilolonga imisipha yomva ikhulula intlungu kwi-back back;
- welula kwaye uqinise ubuso obusemva bemilenze, amajoyina, kunye nemigqa yebhande lehlombe;
- meleza inxalenye esemgangathweni yomzimba kunye neenqunu;
- ukuqinisa imisipha yomzimba kunye nefuthe kwizitho zokutya;
- Ukuzilolonga entanyeni nasemva kokunciphisa ukuqina entanyeni, emagxeni nasezintwini;
- ukubuyisela amandla, ukunciphisa ukukhathala .
Ukuzivocavoca
- Siqala kwindawo yokuhlala kwizithende, i-back is stretched. Gweba izandla zakho phezulu, zinciphise iingalo zakho ekuphumeni. Yiba phantsi emacaleni amane. Iiplanga phantsi kweelungu lamagxa, amadolo phantsi kwe-joint hip. Gxuma i-coccyx ngasemva phezulu, yolule imilenze. Ngenye indlela ugoba kwaye ugule imilenze emadolweni. Siyanciphisa izithende phantsi, ngokungathi sihamba kwindawo. Iimpawu ziyanqumla phantsi, ukugoba emva. Ngokuphalaza, phuma emzantsi ngeminwe yakho, vumela izithende zakho zihlahlele phantsi kunye ne-exhalation. Sisusa amahlombe ezindlebeni, sivule amahlombe. Kwinqanaba eliphezulu elingaphezulu (coccyx), yenza ifowuni ekhangeleke kakhulu. Siwela phantsi ngamadolo esantsi. Taz kwizithende, uye kwi-pose yomntwana. Nge-inhalation, sijikeleze umqolo wethu, sinyuka siphakamise size sibheke esiqongweni.
- Beka izandla zakho ezinqeni zakho, ujikeleze ngobumnene isifuba kwisangqa.
- Sifika kwi-pose yejaji ibheke phantsi, zama ukuphinda ukujikeleza kwesifuba. Silungisa ngokukhawuleza i-dog's pose kunye ne-muzzle phantsi, siwela kwi-pose yomntwana-siyaziphumla.
- Ukuhlala kwizithende, yenza i-circular turning with the backers. Sifika kwindawo yejaji ejongene nayo, sizama ukuphinda kwesi sikhundla ukujikelezwa kwamagxa. Silungiselela i-pose, ngoko siwela kwisithuba somntwana.
- Kwakhona, siba yinja ejongene ne-down-ezi zilandelayo ziza kujoliswa ekunyuseni ukuhamba kwendawo yesalathisi. Xa ungenelela, unqamle umlenze ongakwesokudla phantsi, uze ushiye. Phindela emuva, buyisela emuva i-pelvis, kwakhona kwakhona, kuqala ngethanga lokunene, ngoko ngekhohlo, kwi-pose ye-dog kwi-exhale. Phinda amaxesha amaninzi - yehla uze uphakame, wenze yonke into, into efanayo, uqala kuphela ukusuka kumlenze wesobunxele.
- Misela ukufaka inja yegumbi layo kunye nombhobho walo phantsi, kunye nomoya okhuphayo udonsa amadolo aguqa kwiimbambo, uze uguqa amadolo. Senza okuphindaphindiweyo. Emva koko umisa kwijaji imizuzwana embalwa uze uphumle kwi-pose yomntwana.
- Sidlula kuzo zonke ezine. Ngomoya ophefumlelweyo sigoba, sithwala ubunzima bomzimba phambili. Ngomoya ophumayo, sijikeleza ngasemva. Siphinda ukunyuswa kwe-soft and wavy yomgudu. Izandla ziphinda zisuke kumgangatho, isisu sithathwa. Yulala i-coccyx back, welula emva. Xa ungenelela, phakamisa isifuba, uphakamise i-pelvis phantsi. Ngomoya ophumayo, ukujika iinyawo phantsi, sithwala isifuba phantsi, sibuyela kwi-FE. Senza okuphindaphindiweyo, oko kuthiwa "ikati", eya kuqhutywa phantsi kocingo.
- Siphumla kwisithuba somntwana.
- Sidlula ngobumnene kuzo zonke ezine, qala ukujikeleza esifubeni kwisangqa ngapha nangapha.
- Siyolulela kwaye sihlale kwisithuba somntwana. Emva koko ubambe ngenyameko phambili, wehlisa isifuba, isikhumba phantsi. Umqolo uphelile, kwindawo ephezulu esiyiqhwaqisayo - izikhwelo ziqhutyelwa phezulu, amadolo anesigxina, simile kwiminwe. Sizama ukuphumla. Izandla zizisa kwisifuba, uye kwimeko yomntwana - phumula.
- Ngomoya ophefumlelweyo, umva osijikelezayo senyukela phezulu, siphakamisa izandla zethu phezulu ngokuphefumlelwa, ngokuphefumula siyawaciphisa esifubeni.