Tinye nkeji nkeji 10 a na-eme nlekọta ahụike, mee ya ọtụtụ ugboro n'izu, n'oge na-adịghịkwa anya, ị ga-enwe ihe ijuanya na ị ga-esiwanye ike ma bụrụ nke kwesịrị ekwesị.
1.Na onye agha
Mgbochi ụkwụ, aka na aka na-arụ ọrụ n'oge yoga.
Mee ogwe aka na ụkwụ aka nri gị gaa n'ihu, kwụsị aka ekpe nke aka ekpe - emegharịrị n'èzí n'ogo 45 degrees. Dee aka n'ọbụ aka n'akụkụ dị elu n'ubu: aka nri gị ga-adị n'elu ụkwụ aka nri, n'aka aka ekpe kwesịrị ịdị n'elu aka ekpe. Gbalịa ịbawanye ebe pelvic, gbanye mkpịsị aka gị, dọwaa ubu gị, na-atụ anya. Jidesie ọnọdụ a ike maka iku ume 4, megharịa asana site n'ụkwụ ọzọ.
2. Ebube nke triangle
Ndị na-eme ka ahụ ghara ịdị na-arụ ọrụ, na-eme ka ahụ ike na-arụ ọrụ.
Guzo ụkwụ aka nri gị na-aga n'ihu n'aka ekpe gị. A na-ebute mkpịsị ụkwụ ụkwụ aka nri na-aga n'ihu, a na-ewepụkwa aka ekpe n'akụkụ dị ogo 90. Welie ogwe aka gị gaa n'akụkụ, mee ka arọ ahụ dị arọ (dị ka a ga-esi na-agbawa hip na n'akụkụ) ma gbadaa, na-agbalị iji aka nri gị abanye n'úkwù, nkị ụkwụ ma ọ bụ ụkwụ. Akpụkpọ ụkwụ adịghị ehulata, gbatịa spine. Welite aka ekpe gị ka ubu gị wee nwee oghere, ma lee anya. Gbasaa obi gị na ntụziaka si n'ala dị ka i nwere ike. Jide maka iku ume 4, gbagoo, na-ekpe aka ekpe ma na-ekpeghachi. N'ihe omume yoga ndị a iji mee ka ike dịkwuo elu, ị ga-adịkwu mma ma ahụ ga-agbanwe.
Z. Ọrụ nke Ndị Nkọwa
Mkpụrụ na-emezi ihe, akwara ụkwụ na arụ ọrụ; mezie nhazi na yoga.
N'ịkwado triangle (ụkwụ aka ekpe n'ihu aka nri), nyefee aka ekpe na aka ekpe gaa n'ala dị 25 cm n'ihu ụkwụ. Were aka nri aka nri dị elu, na-ebuli aka nri gị n'azụ gị nke mere na na njedebe na ọ dịka n'ala, kwụsị - onwe gị, lee anya. Debe ahụ gị, na-adọba igbe ahụ n'ala, dị ka i nwere ike. Jide maka iku ume 4, gbanwee ụkwụ gị ma megharịa.
4. Osisi
Mkpụrụ nke na-adị n'oge yoga
Nyefee aka na ụkwụ aka nri, na-edozi, tinye aka n'ikiri ụkwụ ụkwụ aka. Tụgharịa ụkwụ aka ekpe, tụgharịa ogwe aka n'ihu igbe ahụ. Ebe ọ bụ na ịchọrọ na ị jidela nguzo ahụ, jiri nwayọọ nwayọọ na-akwagharị aka ekpe ruo n'apata apata ụkwụ dị elu dịka ọkwa gị ga-ekwe. Jide ebe a maka iku ume 4, mezie asana site na ụkwụ ọzọ.
5. Ọnọdụ Camel
Akwara nke akụkụ ala nke ahụ na-arụ ọrụ; gbanye akwara n'ihu ahụ mgbe yoga.
Guzo na ikpere gị, ụkwụ na obosara nke pelvis, ebe dị elu nke ụkwụ n'ala. Mgbe ị na-ejide ikpo ụkwụ, pelvis dị n'elu ikpere, jiri nwayọọ nwayọọ gbadaa ma tinye aka gị n'ikiri ụkwụ. Mepee ubu gi ma mee ka isi gi kwusi n'ezoghi oke. Jide maka iku ume 4, jiri nwayọọ nwayọọ nọdụ ala na ikiri ụkwụ gị ma gbadaa n'ihu, na-esetị aka gị n'ihu gị. N'ebe a, jigide ume nke ọzọ.
6. Nkume nkịta na-eche ihu
Ụzụ nke aka, azụ na azụ na-arụ ọrụ; gbanye akwara nke akụkụ ahụ.
Nọdụ ala, setịpụ aka gị, gbasaa ụkwụ gị wee gaa n'ọkwà mmanya ahụ, ahụ na-eme usoro ziri ezi. Na-aga n'ihu, na-adabere na arches nke ụkwụ, gbadaa ikpu na ala, na-etinye hips na arọ. Welie obi gị ka i wee nwee ike ibuli ihu gi ma lee elu. Jide maka ume iku ume.
7. Ịgbagwoju anya n'ọnọdụ ịnọ
Na-agbanye ahụ ike nke ahụ; anyị na-ada jụụ n'oge yoga.
Nọdụ n'ala, na-ehulata ikpere gị ma na-agafe aka nri gị n'akụkụ aka ekpe. Tụgharịa ahụ gaa n'aka nri ma wepụ aka ekpe aka na ikpere ụkwụ n'ihu ikpere, nkwụ ahụ na-ele anya. Tinye aka nri gị n'azụ, lee anya azụ. Jide maka iku ume 4, megharịa na ntụziaka ọzọ.