I-thyroid yeyona gland inkulu ye-endocrine emzimbeni womntu, enokukhuthaza ukukhula kunye nophuhliso lomzimba womntu kunye nemetabolism yezinto. Nangona kunjalo, abantu abaninzi basetyenziselwa ukuhlala ixesha elide kwaye bahlale kude kube sebusuku, okukhokelela ekuphazamisekeni kwe-endocrine kunye nezifo ze-thyroid.

Namhlanje, ndiya kukwabelana nawe iseti yeentshukumo ze-yoga ezivuselela i-thyroid gland kunye nokulawula i-endocrine, enokunceda ukususa inkunkuma yomzimba kunye nokukhuthaza impilo ye-endocrine ngexesha lokuziqhelanisa.

 1. Uhlobo lwesikhephe

Hlala kwaye ume ngamadolo akho egobile kwaye izithende zakho zisondele esinqeni sakho

Ukuphefumlela ukwandiswa komqolo phezulu, khupha umlenze wokunyusa

Imilenze ephantsi ihambelana nomgangatho, izandla ngqo phambi kwakho

Gcina amathanga akho kufutshane nesisu sakho kunye namagxa akho ezantsi

Bamba ukuphefumula kwe-5-8, buyisela

 2. Ukwahluka kwenkamela

Yima ngamadolo ngamadolo akho ububanzi be-hip-width kunye nemiphezulu yeenyawo zakho phantsi

Izandla ezinqeni, i-elbow clamp, phefumlela ukuphakamisa isifuba

Exhale, ugobe umva, qinisa amathanga kwaye uphakamise

Qaphela ukuba intamo yakho ikumgca wokwandisa umqolo kwaye amahlombe akho akhululekile

Cinezela imilenze yakho ngasemva kwaye ubambe ukuphefumula kwe-5-8

 3. Ikati-inkomo style

 Guqa macala onke ngamadolo ububanzi be-hip-width ngaphandle

Izandla ngokuthe ngqo phantsi kwamagxa, iinzwane ziboshwe

Ukuphefumlela umoya, phakamisa isifuba sakho, phakamisa umsila wakho phezulu

Exhale, ugobe umqolo wakho kwaye ujikelezise i-pelvis yakho phantsi

Ngokuphefumla, umqolo uyahamba

Ukuzivocavoca okunamandla iiseti ezi-5-8, buyisela

 4. Ukuma kweCobra

Lala ngesisu izandla zakho macala omabini esifubeni kwaye imilenze yakho ithe nkqo

Ukuphefumla, phakamisa isifuba sakho phezulu, ukhuphe umoya, tyhala izandla zakho phantsi

Yolula isifuba sakho phezulu, tyhala umva weenyawo zakho phantsi, kwaye ukhulule amagxa akho

Ukwandiswa kweLumbar. Bamba imiphefumlo emi-5-8. Buyisela

5. Ukuma kweentlanzi

Hlala kwaye ume ngemilenze yakho ngqo phambi kwakho kwaye ulale ngomqolo wakho

Beka izandla zakho ezingqinibeni zakho, iincam zeminwe zibheke esinqeni sakho

Inhale, phakamisa isifuba sakho, intloko emva

Exhale, khulula amagxa akho kwaye ucinezele amathanga akho phantsi

Bamba ukuphefumula kwe-5-8, buyisela

6. Uhlobo lwevili

Lala ngomqolo wakho ugobe amadolo kwaye izithende zakho zisondele esinqeni sakho

Bamba izandla zakho kufutshane nentloko yakho, iincam zeminwe zijonge emagxeni akho

Ukuphefumlela ukwandiswa komqolo, khupha isandla sokutyhala kwivili

Sebenzisa iingalo nemilenze yakho. Tyhiliza isinqe sakho phezulu

Isifuba sivulekile, ubambe ukuphefumula kwe-5-8, buyisela

 7. Yolula imilenze yakho emqolo

 Lala ngomqolo izandla zakho emacaleni

Phakamisa imilenze yakho phezulu kunye namathanga akho perpendicular ukuya emgangathweni

Exhale, tyhala imilenze yakho ngqo phezulu, amadolo ngokuthe ngqo

Ukuphefumla kancinci goba amadolo akho kwaye ukhulule imilenze yakho

Yenza iiseti ezi-5-8 zomthambo oguqukayo ngokuphefumla

8. Uhlobo lwekhuba

Lala ngomqolo iingalo zakho ecaleni kunye nemilenze kunye

Ukuphefumla kwaye uphakamise imilenze yakho phezulu perpendicular ukuya emgangathweni

Exhale kwaye uqhubeke uphakamisa isinqe sakho phezulu nasemva ngemilenze yakho

I-torso i-perpendicular emhlabeni, umqolo unwetshiwe, kwaye amathambo ahleliyo aphakanyisiwe

Qinisa imilenze yakho, khomba iinyawo zakho, kwaye uxhase umqolo wakho ngezandla zakho

Bamba imiphefumlo emi-5-8 kwaye ngokukhawuleza ubuyele esiswini sakho

9. Ukuma kwesidumbu

Lala ngomqolo imilenze yakho ibe yi-hip-width ngaphandle kwaye ngqo phambi kwakho

Beka izandla zakho emacaleni, iintende zijonge phezulu

Iinzwane ngokwemvelo ziphuma kwaye umzimba wonke uyakhululeka

Vala amehlo akho kwaye ucamngce imizuzu emi-3-5