Hobaneng o itshwara yoga?
Melemo ea ho ikoetlisa yoga e mengata, ke ka lebaka leo lerato la batho la yoga le ntse le hola feela. Hore na u batla ho ntlafatsa maemo a 'mele oa hau le ho leka-lekana, ho ntlafatsa khatello ea kelello, ho khatholla khatello ea maikutlo, kapa feela ho batla ho ba le tloaelo ea ho ikoetlisa, yoga ke papali e loketseng haholo. Ho na le likolo tse ngata tsa yoga, 'me lipono tsa yoga tsa likolo tse fapaneng li fapane hanyane hanyane. Batho ba lilemo tsohle ba ka khetha kapa ba lokisa libaka tse loketseng ho latela boikoetliso ba bona ba 'mele. Ntle le moo, hobane yoga e hatisa ho ba le kelello le kutloisiso ea 'mele,' me e thusa batho ho phefumoloha le ho ntlafatsa bophelo ba bona ba kelello.
4 Yoga e tloha bakeng sa ba qalang
Pele o qala ho etsa yoga, ho molemo ho etsa bonolo ho phumula molala, matsoho, thekeng, manonyeletsong le manonyeletsong le a mang ho thibela mathata. Haeba maemo a lumella, sebelisa yoga mat ka hohle kamoo ho ka khonehang, kaha e se na thipa le ho lemala nakong ea ts'ebetso ea ho ikoetlisa habonolo.
Ntja e shebileng tlase
Ntja e shebileng tlase ke e 'ngoe ea lintlha tse tsebahalang ka ho fetisisa tsa yoga tse tsebahalang ka ho fetisisa. E tloaelehileng ho Vanasa Yoga Yoga Yoga Yoga, ke 'mele o tsoang ka botlalo o ka sebelisoang e le phetoho kapa ho phomola pose pakeng tsa lipehelo.
Molemong oa ntja ea tlase ea ntja:
■ otlolla 'mele o tlase ho imolla bohloko bo bobebe bo bakiloeng ke ho lula nako e telele kapa ho fokola ka thata
■ E qala le ho matlafatsa mmele o kaholimo
■ holisa lesapo la mokokotlo
■ ho matlafatsa letsoho le mesifa ea leoto
Mehato ea ho ikoetlisa:
1, robala matsohong le mangole, letsoho la hau le tsamaisang li-angles le mahetleng, 'me mangole a hao a imetsoe ke letheka la hau ho tšehetsa mmele oa hau.
2, ha u tobetsa li-qana le tsona mobung, u lokela ho atolosa menoana ea hao le ho tsamaisa boima ba 'mele oa hau ka mokhoa o tšoanang le matsohong a hao le manu.
3, beha menoana ea hau ho Yoga mat, phahamisa mangole, 'me u theole maoto.
4, phahamisa pelvis ea hau ka siling, boloka maoto a hau a otlolohile, 'me u sebelise matsoho a hau ho sutumetsa' mele oa hau.
5, theha sebopeho se koahetsoeng ka lehlakoreng la 'mele kaofela, ebe o tobetsa matsohong le li-heel ka nako e le' ngoe. Tsamaisa litsebe le matsoho, phomola molaleng oa hao, ho ba hlokolosi hore u se ke oa lumella molala oa hau hore o leketle.
6, tobetsa sefuba sa hau ho lirope tsa hao 'me u eke le mokokotlo oa hau ho siling. Ka nako e ts'oanang, li-heels li teba fatše.
7, ha u ipeha ka lekhetlo la pele, u ka leka ho boloka sebōpeho sena bakeng sa lihlopha tse ka bang 2 ho isa ho tse 3 tsa ho hema. Nako ea nako u ka boloka pose e ka eketsoa le palo ea boikoetliso.
8, ho phomola, u khumamele ka bonolo 'me u ba behe ho yoga mat ea hau, e khutlela boemong ba ho qala.
Malebela a ba qalang:
Ntja e tlase e ka shebahala e le bonolo, empa ba qalang ba bangata ha ba khone ho e etsa ka nepo ka lebaka la likotsi kapa ho haella ha maemo. Haeba lirethe tsa hao li le sieo fatše, mokokotlo oa hau o ka se otlolle, kapa 'mele oa hau o ka sebopeho sa "u" ka hare "v" Haeba u kopana le mathata ana, leka ho lokisa mangole a hau hanyane ha u ntse u tloaela ho khumama hanyane ka hanyane le ho qoba ho beha lesapo la mokokotlo le matsoho ohle.
Cobra
Cobra ke mokokotlo le mokhoa o tloaelehileng oa letsatsi. Cobra e thusa ka morao ho u lokisetsa bakeng sa morao-rao.
Melemo ea Cobra yga pose:
■ ho matlafatsa lesapo la mokokotlo le mesifa ea maoto
■ eketsa bokhabane
■ bula sefuba sa hau
■ otlolla mahetla, ka morao, ka morao, ka morao le ka mpeng
■ E matlafatsa mahetla, mpa le thekeng
■ Ho imolla bohloko ba SCIAICTA
Mehato ea ho ikoetlisa:
1, e ntse e le bonolo 'me u otlolle maoto le menoana ea maoto, beha seseta sa maoto a hao ho ea bophara ba yoga le bophara ba hau ba pelvis,' me ba boloka botsitso.
2, Beha maqhubu a hau ka tlas'a mahetla a hau ebe o tobetsa ho Yoga mat, ka mahetla a hau a shebileng kahare le liqha tsa hau li supa morao.
3, Lae sefahleho le molala oa hau ka lehlakoreng le sa nke lehlakore.
4, tšehetsa 'mele oa hau ka leoto la hao, pelvis, lirope tse ka pele le lirosa.
5, Inhale 'me u phahamise sefuba sa hau,' me u tsamaise mahetla a hao. Ho latela maemo a 'mele oa hau, o ka khetha ho boloka matsoho a hau a otlolohile kapa a inama,' me u netefatse pelo ea hau e haufi le moseta oa yoga.
6, tšoara pose bakeng sa metsotsoana e 15 ho isa ho 30, ho boloka ho hema le ho phomola.
7, ha u ntse u hola, butle butle fokotsa setopo sa hau se kaholimo ho khutlela mobung.
Malebela a ba qalang:
Hopola hore ho se behelle ho qoba bohloko bo ka morao bo bakiloeng ke khatello e feteletseng ea mokokotlo. Boemo ba 'mele ba' mele ba motho e mong le e mong ha bo tšoane. Ho qoba ho taka mesifa ea morao, tiisa mesifa ea hau ea ka mpeng, sebelisa mesifa ea mpa ea mpa ho sireletsa mokokotlo, ebe o bula hape mmele o kaholimo.
Ntja e tobileng holimo
Ntja e tobanang le e 'ngoe e na le mokokotlo o mong oa morao. Le ha e hloka matla a mangata ho feta makhopho a mangata, hape ke motho ea ntle ea qalang. Karolo ena e ka thusa ho bula sefuba le mahetla le ho matlafatsa matsoho.
Melemo ea ntja e holimo ea Yoga ea:
■ otlolla sefuba, mahetla le mpa
■ Matlafatsa Wilsts, Matsoho le lesapo la mokokotlo
■ ntlafatsa boemo ba hau
■ Matlafatsa maoto a hau
Mehato ea Boitsebiso:
1, Lie o na le phatla ea hau le ho ikakhela ka setotsoana ho isa ho Yoga mat, le maoto a hau ka lehlakoreng le leng le le leng.
2, beha matsoho a hau haufi le likhopo tsa hau tse tlase, tse tobanang le liqha tsa hau ka hare le ho phahamisa mahetla fatše.
3, otlolla matsoho a hao a otlolohile ebe o bula sefuba sa hao ho siling. Tobetsa menoana ea hau fatše le ho phahamisa lirope tsa hao.
4, ahla maoto a hao a otloloha, ka matsoho a hao le makhasi a maoto a hau a amang lefatše.
5, Boloka mahetla a hau a tsamaisane le matsoho a hau. Sutumelletsa mahetla a hau a mahetla a hao 'me u leleke molala oa hao, o hula mahetla a hao hole le litsebeng tsa hao.
6, tšoarelle ho 6 ho isa ho 10, u phomole le ho theola setopo sa hau fatše.
Malebela a ba qalang:
Batho ba bangata ba ferekanya ntja e holimo e na le makhopho a pose. Ebile, liphapang tse kholo lipakeng tsa tse peli ke hore ntja e holimo e hloka hore matsoho a lule a otlolohile mme pelvis o hloka ho lula fatše. Ha ba latela ntja e holimo, mahetla, ka morao le lirope li tlameha ho sebelisoa ho lumellanya mahlakore ana a mabeli a 'mele ho thibela khatello ebe o otloloha hantle' mele kaofela.
Lesea le thabileng
Lesea le Thabileng ke Karolo e Bonolo Bakeng sa Tšika e Bonang ea Qalo, 'me hangata e etsoa qetellong ea ygo kapa pepela tloaelo.
Melemo ea ho thaba Ngoana ea Thabileng:
■ Otlolla lirope tse kahare, groin le li-hamstrices
■ Buletsa letheka, mahetla le sefuba
■ Ho imolla bohloko bo tlase ba morao
■ Fokotsa khatello ea maikutlo le mokhathala
Mehato ea Boitsebiso:
1, leshano Flat ka mokokotlong oa hau le hlooho ea hau le morao-rao khahlano le yoga mat
2, betlisang mangole a hau ho isa ho 90 degrees 'me u ba tlisetse ka sefubeng sa hau. Robala marena a hau mme u supa mabokose a maoto a hao ho siling.
3, ho utloisisa ka ntle kapa ka hare ho maoto a hau ka matsoho
4, boloka mangole a hau a khumame le lifuba tsa hau tse supang siling. Khutsa letheka la hau le ho tlisa mangole a hau haufi le sefuba sa hau.
5, nka phefumoloho butle-butle, 'me u lule u e-na le pose, e reketlisa ka bonolo ho tloha ka lehlakoreng le leng.
Malebela a ba qalang:
Haeba o sa khone ho tšoarella maotong a hau ntle le ho phahamisa mahetla, chin, kapa ho phahamisa mokokotlo, o kanna oa fetoha le maemo a lekaneng. Ho phethela pose, o ka leka ho ts'oara maqaqailana kapa manala a yoga ho fapana le moo o o hulang.
Mamela 'mele oa hau ha o sebetsa yoga,' me 'mele oa motho e mong le e mong o fapane hanyane, kahoo tsoelo-pele ea tloaelo e fapane. Haeba u utloa bohloko nakong ea tloaelo, ka kopo emisa hang-hang ebe u batla boeletsi morupeli oa botsebi oa ho utloisisa lintlha tsa yoga tse u loketseng.
Ho Ziyang re fana ka mefuta e mengata ea yoga e aparetsoeng ke yoga bakeng sa hau kapa lebitso la hau. Ka bobeli re karolo ea boraleta le moetsi. Ziyang a ke ke a hlophisa feela le ho u fa feela moq o tlase haholo, empa hape o u thusa ho etsa mofuta oa hau. Haeba u thahasella,Ka kopo ikopanye le rona
Nako ea poso: Dec-27- 27-024
