Xa sihlala, izihlunu zethu zihlala zisasebenza, kuphela lo msebenzi awusinceda. Ukuhlala iiyure kwindawo yokusebenzela, izihlunu zethu, ngelixa zigcina isikhundla somzimba, ziyaxhatshazwa, okufuneka zisuswe ngoncedo lokuzivocavoca.
Iseti elula yokuziphucula izakuthatha imizuzu eyi-10 nje kuphela, kodwa iya kunciphisa ukukhathala kuzo zonke iiyure zokusebenza zokusebenza ngosuku.
Ukuzivocavoca ukuphucula izihlunu kuya kunika umqondo wokukhulula, ukuvumelanisa nomsebenzi wesantya, ukubuyisela amandla alahlekileyo. Ngexesha lokuzivocavoca kubalulekile ukuhlawula kunye nokuphefumula: ukunyakaza kufuneka kubonakalise ukuphefumla , ukukhupha umoya kufuna inzulu, kwisisu, phumla ngokukhawuleza ngeempumlo zakho, njengokungathi ukuxotha konke ukukhathala kwakho.
Inkomfa yokuzivocavoca
- Ukuma, ukuma, iinyawo ububanzi beeplavis, iinyawo ngokufanayo. Umqolo uphansi, i-vertex isetwe phezulu. Ngokuphefumula, bhinqa emva - evulekile, kunye nomoya ophumayo-ujikeleze umva wakho, tshintsha izandla zakho phambili. Hambisa kwisigqi sokuphefumla, ngokunyuka ukwandisa ukuphakama nokuphakamisa izandla zakho phezulu.
- Vula izandla ngesandla, butha izandla phezu kwentloko yakho. Gcoba intloko yakho kunye neendwangu zakho, izandla zakho zihlangene. Ngomoya ophumayo ugxile ekunene, ngokuphefumlelwa-phakathi, kunye nokuphuphuma umoya-ngakwesobunxele, ngokuphefumlelwa-isikhungo. Ngenyameko ujike ngeenxa zonke. Buyela esikhungweni, ekuphumuleni, ngaphantsi kwezandla zakho.
- Thatha umoya nokuphefumula ngokukhawuleza ukugoba phambili nangaphantsi, ukhulule izihlunu zakho zangemva. Kwi-inhalation, ukujika umjikelezo we-back round. Yelulela izandla zakho phezulu, nge-exhalation, uphinde uphantsi kweengalo zakho uphinde uphenduke phantsi, uze ukhuphuke. Yenza kathathu, uze udibanise phantsi, ufake izandla zakho phantsi, ulungele imilenze yakho kwaye uphendule umzimba.
- Gcina imilenze yakho ubuye kwaye iingalo zakho ziya phambili. Qhubeka uhamba kunye neenyawo zakho endaweni kwindawo yokubamba inja. Kwimanyathelo amancinci, sondela kwizandla.
- Beka iinyawo zakho ububanzi, iinyawo ngokulinganayo, ugxininise izandla zakho kumgangatho, uphumelele, uphucule umva wakho ekuphumeni. Evulekileyo kwaye ijikeleze.
- Hlaziya umzimba, ngokunye ugobe imilenze emadolweni uze uphendule umzimba ukusuka ecaleni. Emuva, intamo ikhululekile, iingalo zikhulule ngokukhawuleza, njengokungathi uthabatha uphawu lobuncinci kumgangatho.
- Hlalani phakathi, niphakamise isifuba sakho, nge-exhalation, tshintshe izandla zakho ngasemva. Izandla zihamba, phantsi kweenyawo zakho, isisu phakathi kwamathanga. Buyisela izandla zakho phambili, kumanyathelo amancinci abuyele kwizinja zibheke phantsi kwaye uqhubeke nokuhamba kwindawo.
- Ngokufuthwa, tyalela kwiisokisi, uguqe ngamadolo, uphumelele, uqondise izithende kumgangatho. Jonga izandla, hamba phambili ngeenyawo zakho zokunene, wehlisa ibhande lakho langasese ukuya phansi. Phakamisa umzimba, ufihle izandla zakho kwitshixo, qinisa isisu sakho. Ngomlilo, phakamisa i-sacrum phambili, wehlisa i-pelvis phantsi, vula isifuba. Beka izandla zakho phantsi, khupha umlenze wakho wenyongo. Vula izithuba ukuya ngasekunene, vula umzimba emva kwesandla sakho sokunene. Hambisa isandla kwakhona phezulu - welula emva kwesandla. Buyela ekuhlaselweni, gxotha izandla zakho phantsi.
- Yiya kwibar, yehla iinqunqa zakho, ubunzima bomzimba kwizandla eziqinileyo kunye neesokisi. Bend back, faka isikhumba kwisifuba, yehla kwi-pose kwi-fours, buyela emuva ukuba inja ibheke phantsi.
- Sihamba ngeenyawo, siwaguqa ngamadolo kwaye silula. Ngokufuthwa, sishiya iminwe phantsi, kunye nokuthunjwa kwesithende ukuya phantsi. Xa ulungele ukukhangela kwizandla, umlenze wesobunxele uqhubeka phambili, ekuhlaselweni. Nciphisa idolo lakho langakwesokudla phantsi, ulungele umzimba, gcina izandla zakho kwisitshixo. Nciphisa i-pelvis, izandla zilula - zivule isifuba.
- Gweba ngobumnene izandla zakho phantsi, vula iinyawo zakho ngakwesobunxele, uphawule ityala. Sula isandla sakho sokunxele, jonga iminwe yakho, ngesandla sokunwabalala sabuya phezulu, solule emva kwesandla. Buyela ekuhlaseleni, phunyuza kude phantsi - uye kwizinja zijongane.
- Izinyathelo ezikhoyo, ukuphefumla, iminwe ephakamileyo, ukukhupha izithende ezantsi. Yehla emadolweni akho, ugobe ngaphezu komphefumlo wakho, ujikeleze umva wakho njengoko uphuma. Qhubekani nithwala i-backbone.
- Ngomoya okhukhulayo, unciphise isifuba sakho phantsi, izandla zise phambili. Ukujikeleza umqolo wakho ekuphumeni, ukugoba ngaphezu komphefumlo wakho.
- Ukuwa kwi-pose yomntwana - phumula.