Indlala yegilo iyindlala enkulu ye-endocrine emzimbeni womuntu, engakhuthaza ukukhula nokuthuthukiswa komzimba womuntu kanye nemetabolism yezinto ezibonakalayo. Kodwa-ke, abantu abaningi bajwayele ukuhlala isikhathi eside futhi bahlale kuze kube sebusuku, okuholela ezinkingeni ze-endocrine kanye nezifo ze-thyroid.

Namuhla, ngizokwabelana nawe ngesethi yokunyakaza kwe-yoga evuselela indlala yegilo futhi ilawule i-endocrine, engasiza ekususeni imfucuza yomzimba futhi ikhuthaze impilo ye-endocrine ngesikhathi sokusebenza.

 1. Uhlobo lwesikebhe

Hlala futhi ume amadolo akho egobile futhi izithende zakho ziseduze nezinqulu zakho

Hola umgogodla unwebe phezulu, khipha umlenze uphakamise

Imilenze engezansi ihambisana nephansi, izandla ziqonde phambi kwakho

Gcina amathanga akho eseduze nesisu sakho namahlombe akho phansi

Bamba ukuphefumula okungu-5-8, buyisela

 2. Ukwehluka kwekamela

Yima ngamadolo uhlukanise amadolo akho abe ububanzi be-hip futhi iziqongo zezinyawo zakho zibe phansi

Izandla ezinqulwini, indololwane, phefumula isifuba

Adonse umoya, agobe, qinisa amathanga bese uyaphakamisa

Qaphela ukuthi intamo yakho isemgqeni wokukhulisa umgogodla futhi amahlombe akho akhululekile

Cindezela imilenze yakho emuva phansi bese ubamba ukuphefumula okungu-5-8

 3. Isitayela sekati-inkomo

 Guqa nhlangothi zonke ngamadolo ahlukene abe nobubanzi be-hip

Izandla ngqo ngaphansi kwamahlombe, izinzwane ziboshwe

Adonse umoya, phakamisa isifuba sakho, uphakamise umsila wakho phezulu

Exhale, ugobe umhlane wakho bese uzungeza i-pelvis yakho phansi

Ngokuphefumula, umgogodla uyageleza

Ukuzivocavoca okunamandla 5-8 amasethi, buyisela

 4. Isimo Semfezi

Lala ngesisu izandla zakho nhlangothi zombili zesifuba sakho futhi imilenze yakho iqonde

Adonse umoya, phakamisa isifuba sakho phezulu, exhale, phushela izandla zakho phansi

Yelula isifuba sakho phezulu, phushela ingemuva lezinyawo zakho phansi, futhi ukhulule amahlombe akho

Isandiso se-Lumbar. Bamba ukuphefumula okungu-5-8. Buyisela

5. Ukuma kwezinhlanzi

Hlala ume imilenze yakho iqonde phambi kwakho ulale ngomhlane

Beka izandla zakho ezindololwaneni zakho, iminwe yakho ibheke okhalweni lwakho

Adonse umoya, phakamisa isifuba sakho, ikhanda emuva

Exhale, khulula amahlombe akho bese ucindezela amathanga akho phansi

Bamba ukuphefumula okungu-5-8, buyisela

6. Uhlobo lwesondo

Lala ngomhlane amadolo akho egobile futhi izithende zakho ziseduze nezinqulu zakho

Bamba izandla zakho eduze kwekhanda lakho, iminwe yakho ibheke emahlombe akho

Hola isandiso somgogodla, khipha isandla uphushele esondweni

Sebenzisa izingalo nemilenze yakho. Phusha izinqe zakho phezulu

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

 7. Yelula imilenze yakho emhlane wakho

 Lala ngomhlane ubeke izandla emaceleni

Phakamisa imilenze yakho phezulu namathanga akho perpendicular kuya phansi

Exhale, phusha imilenze yakho iqonde phezulu, amadolo aqonde

Ukuhogela kancane gobisa amadolo akho bese uphumuza imilenze yakho

Yenza amasethi angu-5-8 okuzivocavoca ashukumisayo ngokuphefumula

8. Uhlobo lwegeja

Lala ngomhlane izingalo ziseceleni nemilenze ndawonye

Hofuzela bese uphakamisa imilenze yakho phezulu perpendicular kuya phansi

Exhale futhi uqhubeke uphakamisa izinqulu zakho phezulu futhi emuva ngemilenze yakho

I-torso i-perpendicular emhlabathini, umgogodla unwetshiwe, futhi amathambo ahlezi aphakanyisiwe

Qondisa imilenze yakho, khomba izinyawo zakho, futhi usekele umhlane wakho ngezandla zakho

Bamba ukuphefumula okungu-5-8 bese ubuyela kancane esiswini sakho

9. Ukuma kwesidumbu

Lala ngomhlane imilenze yakho ihlukene ngobubanzi be-hip futhi uqonde phambi kwakho

Beka izandla zakho emaceleni, izintende zibheke phezulu

Izinzwane ziphuma ngokwemvelo futhi wonke umzimba uyakhululeka

Vala amehlo akho futhi uzindle imizuzu engu-3-5