Ho qala boikoetliso ba yoga ho ka ikutloa ho le boima, haholo-holo haeba u le mocha lefatšeng la kelello, ho otlolla, le lintja tse theohang. Empa u se ke ua tšoenyeha - yoga ke ea motho e mong le e mong, 'me ha ho mohla e leng morao haholo ho qala. Hore na o batla ho ntlafatsa ho tenyetseha, ho fokotsa khatello ea maikutlo, kapa ho leka ntho e ncha, tataiso ena e tla u tsamaisa ho tsohle tseo u hlokang ho li tseba ho qala leeto la hau la yoga.
Yoga ke eng?
Yoga ke tloaelo ea khale e qalileng India lilemo tse fetang 5,000 tse fetileng. E kopanya maemo a 'mele (asanas), mekhoa ea ho phefumoloha (pranayama), le ho thuisa ho khothaletsa bophelo bo botle ba' mele, kelellong le moeeng. Le hoja yoga e na le metso e tebileng ea bomoea, yoga ea morao-rao e atisa ho sebelisoa bakeng sa melemo ea bophelo bo botle, ho kenyelletsa le ho feto-fetoha ha maemo, matla le boikhathollo.
Ke Hobane'ng ha U Qala Yoga?
Mona ke mabaka a 'maloa feela a etsang hore yoga e leke ho leka:
- E Ntlafatsa ho Fetolana le Matla:Yoga e etsa hore o otlolle ka bonolo le ho matlafatsa mesifa ea hau.
- E Fokotsa Khatello ea Maikutlo:Mekhoa ea ho phefumoloha le ho ela hloko ho thusa ho khutsisa kelello.
- E matlafatsa ho Hlakola Kelello:Yoga e khothalletsa ho tsepamisa maikutlo le ho ba teng.
- E ntlafatsa bophelo bo botle ba 'mele:Ho itloaetsa kamehla ho ka ntlafatsa boroko, tšilo ea lijo le maemo a matla.
Ke Eng Seo U Lokelang ho se Qala?
Botle ba yoga ke hore e hloka lisebelisoa tse nyane haholo. Mona ke seo u tla se hloka ho qala:Yoga Mat:'Mete o motle o fana ka cushion le ho ts'oara bakeng sa boikoetliso ba hau.
Liaparo tse Khathollang:Apara liaparo tse phefumolohang, tse otlolohileng tse u lumellang hore u tsamaee ka bolokolohi (joalo ka li-leggings tsa rona tsa yoga le litlhōrō!).
Sebaka se Khutsitseng:Fumana sebaka se khutsitseng, se se nang bohlasoa moo u ka tsepamisang maikutlo teng.
Kelello e Bulehileng:Yoga ke leeto, eseng moo u eang teng. E-ba le mamello ho uena.
Yoga ea Motheo e hlahisa ba qalang
Ema u le molelele le maoto a hau hammoho, matsoho a le ka mahlakoreng a hau. Ona ke motheo oa lintho tsohle tse emeng
Qala ka matsoho le mangole, ebe u phahamisa letheka la hao holimo le morao ho etsa sebopeho se sothehileng sa "V".
Khumama fatše, lula morao lirethe tsa hau, 'me u otlolle matsoho a hau pele. Ena ke sebaka se setle sa ho phomola
Tlosa leoto le le leng morao, khumama lengole la hao le ka pele, 'me u phahamise matsoho holimo. Pose ena e haha matla le ho leka-lekana
Matsohong le mangole, fapanyetsana pakeng tsa ho phunya mokokotlo oa hau (khomo) le ho o pota-pota (katse) ho futhumatsa mokokotlo oa hau.
Lipotso Tse Tloaelehileng ka Yoga
Karabo:Ha ho hlokahale hore u ikoetlise letsatsi le leng le le leng, empa ho bohlokoa hore u itloaetse kamehla. U ka utloa phello e hlakileng ka ho ikoetlisa ka makhetlo a 3-5 ka beke.
Karabo:Ho khothalletsoa ho qoba ho ja lihora tse 2-3 pele u ikoetlisa, haholo-holo lijo tse kholo. U ka noa metsi ka mokhoa o itekanetseng, empa qoba ho noa metsi a mangata nakong ea boikoetliso.
Karabo:E fapana ho ea ka motho. Hangata, ka mor'a libeke tse 4-6 tsa boikoetliso, u tla utloa ntlafatso ea 'mele oa hau o fetoha le maemo, matla le kelello.
Karabo:Liaparo tsa yoga li fana ka matšeliso, ho tenyetseha le ho phefumoloha, li tšehetsa maemo a fapaneng, li sireletsa 'mele, li ntlafatsa ts'ebetso ea lipapali le ho itšepa, li loketse libaka tse fapaneng, li bonolo ho hlatsoa, 'me li tsepamisitse maikutlo ho itloaetsa.
Hobaneng u Khetha Liaparo tsa Yoga tse tsitsitseng?
Ha u ntse u kena leetong la hau la yoga, nahana ka ho tšehetsa boikoetliso ba hau ka liaparo tse tšoarellang tsa yoga. HoZIYANG, re lumela ho theha liaparo tse lumellanang hantle le tikoloho, tse mabothobotho, le tse sebetsang tse tsamaellanang le mekhoa e metle ea yoga. Likotoana tsa rona li etselitsoe ho tsamaea le uena, ebang u ntse u phalla kapa u phomotse u savasana.
Nako ea poso: Mar-03-2025
