** gusobanura ： **
Muri Supine Big Toe Pose, kuryama hasi, kuzamura ukuguru kumwe hejuru, kurambura amaboko, no gufata urutoki runini, umubiri ukaruhuka.
** inyungu ： **
1. Kurambura imitsi y'amaguru n'inyuma, byongera guhinduka.
2. Igabanya umugongo wo hepfo hamwe nigituba, koroshya umuvuduko wumugongo.
3. Itera umuvuduko w'amaraso, igabanya umunaniro w'amaguru.
4. Kunoza uburinganire bwumubiri no guhuza ibikorwa.
### Kwicara Intwari Yifotoje / Ifoto Yumwanya
** gusobanura ： **
Mu ntwari / wicaye ku ntebe, wicare hasi wunamye, ushyire ibirenge byombi ku mpande zombi. Buhoro buhoro wegamire umubiri wawe inyuma kugeza uryamye hasi.
###Guhindura Umutwe Kuri Gupfukama
** gusobanura ： **
Mu ishusho y'umutwe kugeza ku ivi, ukuguru kumwe kugororotse ukundi kugoramye, zana ikirenge cyawe hafi y'ibibero by'imbere. Hindura umubiri wawe wo hejuru werekeza kumaguru yawe agororotse kandi urambure imbere uko ushoboye, ufashe amano cyangwa inyana n'amaboko yombi.
** inyungu ： **
1. Rambura amaguru, umugongo nu rukenyerero kugirango wongere guhinduka.
2. Komeza imitsi yo munda no kuruhande rwumugongo kugirango uburinganire bwumubiri.
3. Kangura ingingo zo munda no guteza imbere imikorere yigifu.
4. Kuraho umugongo no mu kibuno no kugabanya imihangayiko.
** gusobanura ： **
Mu myifatire yo kurwanya abarwanyi, ukuguru kumwe gutera intambwe imbere, ivi ryunamye, ukundi kuguru kugororotse, amaboko agororotse, intoki zirambuye inyuma, kandi umubiri uhengamye kugira ngo ugumane uburimbane.
** inyungu ： **
1. Kwagura impande zawe, igituza, n'ibitugu kugirango uteze imbere guhumeka.
2. Komeza amaguru, ikibuno, hamwe nintangiriro.
3. Kunoza uburinganire no guhuza ibikorwa.
4. Ongera guhindagurika no kugabanya umuvuduko wumugongo.
Intwali 1 Pose
** gusobanura ： **
Muri Warrior 1 yifotoje, ihagarare neza ukuguru kumwe imbere yawe, ivi ryunamye, ukundi kuguru kugororotse, amaboko agororotse, imikindo ireba undi, umubiri ugororotse.
** inyungu ： **
1. Komeza amaguru, ikibuno hamwe nintangiriro.
2. Kunoza uburinganire bwumubiri no gutuza.
3. Kunoza urutirigongo no kwirinda gukomeretsa mu mugongo no mu mugongo.
4. Itezimbere kwigirira icyizere n'amahoro yo mu mutima.
### Ihinduka rya mpandeshatu
** gusobanura ： **
Mu mpande eshatu zizunguruka, ukuguru kumwe gutera intambwe imbere, ukundi kuguru gusubira inyuma, umubiri uhengamye imbere, ukuboko kugororotse, hanyuma kuzunguruka buhoro buhoro umubiri, kugera ku kuboko kumwe kugera ku kirenge n'ikindi. Ukuboko gushika mu kirere.
** inyungu ： **
1. Kura ibibero, imitsi ya iliopsoas hamwe nu rukenyerero kugirango wongere umubiri.
2. Komeza amaguru, ikibuno, hamwe nintangiriro.
3. Kunoza imiterere yumugongo, kunoza igihagararo nu gihagararo.
4. Kangura ingingo zifungura no guteza imbere imikorere yigifu.
### Wicaye Imbere
** inyungu ： **
Wicaye imbere yunamye, icara hasi amaguru yawe agororotse imbere yawe n'amano yawe yerekanwe. Iyegereze imbere buhoro, ukora ku mano cyangwa inyana kugirango ugumane uburimbane.
Niba udushaka, twandikire
Igihe cyo kohereza: Gicurasi-31-2024
