Maikutlo a YouTube Kassandra Reinhardt o u thusa ho hlophisa vibe bakeng sa letsatsi la hau.
KASSANDRA REINHARDT
Nakoana ka mor'a hore ke qale ho arolelana mekhoa ea yoga ho YouTube, liithuti li ile tsa qala ho botsa mefuta e itseng ea mekhoa. Ho makaleng ha ka, se neng se bonahala eka liperesente tse 90 tsa likopo e ne e le tsa tatellano ea yoga ea hoseng ea metsotso e 10. Ho hlakile hore batho ba ne ba utloisisa hore na yoga e nyane e ka ba le phello e kae matsatsing a bona.
E, ho ipha nako ea metsotso e 10 ea metsotso e potlakileng ea yoga ea hoseng ho ka u thusa ho sebetsana le bohloko leha e le bofe boo e ka 'nang eaba u bo bokelletse bosiu. E nahane e le karolo ea kemiso ea hau, joalo ka ho hlatsoa meno. Empa yoga ea hoseng e feta feela ho tsamaisa mokokotlo oa mokokotlo, ho otlolla mesifa le ho hlokomela manonyeletso a hau.
Ho nka metsotso e seng mekae feela ho u hopotsa ho beha litlhoko tsa hau pele. Joalo ka boikoetliso ba kelello, yoga ke mokhoa oa ho itšoarela seipone le ho itahlela botebong ba 'mele oa hau oa maikutlo e le hore u ka botsa, na ke ikutloa joang? Ke hokae moo ke ikutloang ke hlasimolohile ke bile ke le monate? Nka sebelisa tlhokomelo e eketsehileng hokae?
E boetse e etsa sebaka sa hore u khethe sepheo se amanang le tsela eo u batlang ho ikutloa ka eona. U batla ho ba le letsatsi la mofuta ofe? U labalabela ho fumana eng? Sebelisa sepheo sa hau e le ntlha e tiisang eo u ka khutlelang ho eona nakong ea boikoetliso ba yoga le ho pholletsa le letsatsi la hau, ho kenyelletsa le ha u emetse sephethephethe, u lutse libokeng, kapa u hlokometse bana ba hau. U 'ne u khutlele ho eona. Ha ho hlokahala, botsa hore na u ka itlhokomela joang hape kajeno?
https://youtu.be/4pKly2JojMw
Metsotso e 10 ea Ho ikoetlisa ea Hoseng ea Yoga bakeng sa ho otlolla 'mele o felletseng
Nakoana ka mor'a hore ke qale ho arolelana mekhoa ea yoga ho YouTube, liithuti li ile tsa qala ho botsa mefuta e itseng ea mekhoa. Ho makaleng ha ka, se neng se bonahala eka liperesente tse 90 tsa likopo e ne e le tsa tatellano ea yoga ea hoseng ea metsotso e 10. Ho hlakile hore batho ba ne ba utloisisa hore na yoga e nyane e ka ba le phello e kae matsatsing a bona.
Otlolla Molala
Qala ka ho lula hamonate, ho sa tsotellehe hore na u shebahala joang. Lula u le molelele ka mokokotlo oa hau, tlosa mahetla a hao hōle le litsebe tsa hao, 'me u qale ka selelu sa hao se bapileng le fatše. Lahlela tsebe ea hao e letšehali ho ea lehetleng la hao le letšehali, u otlolle ka lehlakoreng le letona la molala oa hau. Hloho ea hau e be boima. Haeba u batla ho fetela pele, u ka khasa lintlha tsa letsoho le letona ho tloha ho uena le ho ea ka lehlakoreng. Nka phefumoloho ea 3-5 mona, o nolofatsa mohlahare oa hau mme o hokahane le phefumoloho ea hau. Lokolla 'me u phahamisetse hlooho ea hau ho khutlela bohareng. Fetolela mahlakoreng ha u theola tsebe ea hao e nepahetseng lehetleng la hao le letona.
Khutlela bohareng 'me u lelefatse ka mokokotlo oa hau. Iketsetse sepheo sa hau bakeng sa letsatsi le tlang.
(Senepe: Kassandra Reinhardt)
Katse-Khomo
Ho tloha setulong, tla matsohong le mangole ho ea sebakeng sa Tabletop ka mangole ka tlas'a letheka la hau. Ala menoana ea hau ka bophara 'me menoana ea hau e bohareng le ea index e lebelle ka holimo ho moseme. Ha u ntse u hema, lihela mpa 'me u phahamise mahlo a hau ka Cow Pose.
(Senepe: Kassandra Reinhardt)
Exhale 'me u pota-potile lesapo la mokokotlo oa hau, u tlise selelu sa hau sefubeng sa Katse. Nka mekhahlelo e meng e 3 ea Katse le Khomo.
(Senepe: Kassandra Reinhardt)
Hlakola Nale ka Phapano ea Pose ea Heke
Ho tloha Tabletop, otlolla leoto la hao le letona ka ho toba lehlakoreng e le hore maqaqailana a hao, lengole le letheka kaofela li be moleng o le mong. Tobetsa likhutlo tse 'nè tsa leoto la hao le letona khahlanong le fatše. Phahamisa letsoho la hao le letšehali ho ea leholimong, 'me u phefumolohe' me u khoele letsoho la hao le letšehali ka tlas'a hao, u tlise lehetla la hao le letšehali le tsebe ea hau holim'a mathe. Haeba e le sebakeng se hole, u ka tšoara monoana oa hau o motona oa letsoho le letona ka menoana ea hau ea leqele. Letsoho la hao le letona le ka sutumelletsa 'mateng, u ka tla holim'a menoana ea hau, kapa u ka koba setsoe sa hao se letona ebe u tlisa letsoho la hao le letona ka mor'a hao khahlanong le mokokotlo oa hau o tlaase bakeng sa ho potoloha ha mokokotlo hamonate. Leka ho khatholla molala oa hau. Khoele ena ea Nale e nang le phapang ea Heke Pose ke e 'ngoe ea lintho tseo ke li ratang haholo ho etsa ntho ea pele hoseng.
(Senepe: Kassandra Reinhardt)
Ho Otlolla 'Mele ka Mahlakoreng
Ho tloha ho Thread the Nale, sutumelletsa letsoho la hao le letona 'mateng 'me u fihlele letsoho la hao le letšehali ho ea leholimong pele u le theolela 'mate. Fiela leoto la hao le letona ka mor'a hao 'me u tšele leoto la hao le letona holim'a leoto la hao le letšehali, u le ise ka hohle kamoo u ka khonang ka ho le letšehali. Leka ho sheba ka holim'a lehetla la hao le letšehali 'me u nke lehlakore la' mele o otlolohileng.
(Senepe: Kassandra Reinhardt)
Boemo ba mokholutsoane
Ho tloha ho Side Body Stretch, tlisa leoto la hao le letona ka morao ho uena 'me u tsamaise leoto la hao le letona pele ho lehlakoreng le ka ntle la letsoho la hao le letona ho Lizard Pose. Theola lengole la hau la mokokotlo ho ea matamong. Koala lengole la hao le letšehali 'me u behe li-blocks ka tlas'a liatla tsa hau haeba ho le bonolo haholoanyane. Tsepamisa maikutlo ho phahamisa pelo ea hau le ho theola letheka la hau.
(Senepe: Kassandra Reinhardt)
Low Lunge Twist
Ho tloha ho Lizard, suthisa menoana ea hao ea ka morao, phahamisa lengole la hao le ka morao ho tloha 'mateng, 'me u boloke letsoho la hao le letšehali le lenngoe holim'a 'mate ha u fihla letsoho la hao le letona holimo. Sheba holimo feela ha ho le bonolo. Tobetsa monoana oa hau o moholo oa leqele e le hore o se ke oa thetheha ho ea ntlheng e ka ntle ea leoto la hau le ka morao. Kenya moea ka har'a twist ea hau.
(Senepe: Kassandra Reinhardt)
Ntja e Lebeletseng Tlase
Ho tloha ho Low Lunge Twist, exhale ha u ntse u theolela letsoho la hao le letona fatše 'mete 'me u phahamise letheka la hao ho Ntja ea hau ea pele e shebileng tlaase. Ntho ea pele hoseng, ho ka 'na ha utloahala ho le betere hore maoto a hao a be bophara ho feta sebaka se arohaneng sa hip-width. Tsamaisa maoto a hao, o koba leoto le leng 'me u otlolle le leng ha u ntse u hula mpa ea hao e tlaase mokokotlong oa hau. Ka bonolo sisinya hlooho 'me u tlose kinks leha e le efe molaleng oa hau. Ho hema haholo, ho kena le ho tsoa, ka nko ea hau.
Khutlisetsa mangole a hau ho 'mate ka Tabletop. 'Me u fumane Khoele ea hau ea Nale le Keke ea Pose ka lehlakoreng le leng. Tsoela pele ka Side Body Stretch, Lizard, Low Lunge Twist, le Down Dog.
(Senepe: Kassandra Reinhardt)
Koba ka ho Ema Pele
Ho tloha ho Down Dog, tsamaisetsa matsoho a hau ka morao ho 'mete 'me u nke popi ea rag ha u kena Standing Forward Bend. Mangole a hao a ka khumama ka seatla se bulehileng 'me u ka lumella mpa ea hao hore e phomole liropeng tsa hao, mohlomong u tšoareletse litsoeneng tse fapaneng 'me u ntse u thekesela ka lehlakoreng le le leng. Sena se ka thusa haeba li-hamstrings tsa hau li le thata haholo pele hoseng.
(Senepe: Kassandra Reinhardt)
Squat
Ho tloha kobehong ea hau e ka pele, tlisa lintlha tsa menoana ho 'mata. Tlosa menoana ea hau hanyane, khumama mangole, u theole letheka, 'me u kene Squat. Kopanya matsoho a hau pelong ea hau, u sebelisa litsoe tsa hau ho sutumetsa mangole a hau hanyane. Lelefatsa ka mokokotlo oa hau.
(Senepe: Kassandra Reinhardt)
Lepolanka Pose
Lokolla liatla tsa hau ho 'mata. Tsamaea matsoho a hau pele 'me u otlolle maoto a hau ho kena Plank Pose. Hula likhaba tsa mahetla ho theosa le mokokotlo oa hau. Inhale 'me u phefumolohe ka mpeng ea hau e ka tlaase' me u lule u le matla ka mokokotlo oa hau.
(Senepe: Kassandra Reinhardt)
Sebaka sa Sphinx
Ho tloha Plank, itheohele matating, tloo holim'a matsoho a hau, 'me u supe menoana ea hau ka morao ha u kena Sphinx Pose. Tlisa litsoe tsa hao hanyenyane ka pel'a mahetla a hao, khutlisetsa matsoho a hao a ka holimo morao, 'me u pete mahare a mahetla a hao hammoho ho phahamisa sefuba holimo hanyane. Nka moea o moholo ka pelong 'me u ntše moea ho lokolla.
(Senepe: Kassandra Reinhardt)
Boemo ba Ngoana
Ho tloha ho Sphinx Pose, tobetsa letheka la hau ho khutlela ho Pose ea Ngoana. Kopanya menoana ea hau e meholo hammoho le mangole a hao ka bophara kamoo u ka ratang kateng. Tsamaisa matsoho a hau pele 'me u phuthe sefuba ho ea ho mate. Phefumoloha ka botebo ka makhetlo a 5.
(Senepe: Kassandra Reinhardt)
Setulo se Matle
Ho tloha Pose ea Ngoana, tsamaisa matsoho a hau sefubeng sa hau 'me u kopanye mangole. Nka setulo se phutholohileng, ebang u khumama kapa u lule u tšetse maoto, 'me u koale mahlo.
Ho tloha sebakeng sena sa ho hlaka, hlokomela hore na u ikutloa joang hona joale ho fapana le ha u qala ho tla holim'a 'mete oa hau qalong ea metsotso e 10 ea boikoetliso ba yoga hoseng. Hlahloba 'mele oa hau, mehopolo ea hau le maikutlo a hau. E re seo e be motheo oo u khutlelang ho oona ho pholletsa le letsatsi la hau.
Bala sengoloa sa mantlha:https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Nako ea poso: Aug-02-2023
