Haeba u etsa qeto ea ho utloisisa lefatše la ho lumellana ha moea le 'mele ka thuso ea yoga , re khothaletsa hore u qale lihlopha tse tloaelehileng tsa ntshetsopele ea yoga lapeng. Pele motho e mong le e mong ea entseng qeto ea ho qala mokhoa ona oa thahasellisang, potso e hlaha - mokhoa oa ho etsa yoga lapeng. Ho na le mekhabiso e 'maloa e lokelang ho nkoa ka hloko ke ba batlang ho etsa yoga lapeng.
Pele, nako. Potso e mengata ea hore na ho ka khoneha ho etsa yoga lapeng e tla arajoa hampe, hobane feela batho ba thatafalloa haholo ho fumana monyetla oa ho itokolla mesebetsing ea malapa le ho qeta metsotso e 20 ho bona. Ho thata haholo, kahoo re kgothaletsa yoga hoseng. Hoseng hlooho ea hau ha e laoloe ke menahano, mathata, liketsahalo. Hoseng u ka tsoha hanyenyane pejana 'me u nke metsotso ena e' meli ho tloha bokahohleng. Ho feta moo, yoga ea hoseng e tla ntlafatsa moea oa hau letsatsi lohle.
Ea bobeli lethathamong lena, ho qala ho yoga lapeng, ke 'nete hore khetho e rarahane. U se ke ua nka litaelo tse rarahaneng, tse khethehileng, u se ke ua tšaba lipolelo tsa hatha , ashtana, vinyasa yoga, joalo-joalo. Nka yoga e bonolo bakeng sa ba qalang ho ntlafatsa ho tsamaisana le 'mele.
Hantle, 'me ho hlakile hore, e le hore u utloisise mokhoa oa ho sebelisa yoga lapeng, u hloka bonyane ho leka!
Boikoetliso
- Maoto ka bophara ba mahetleng, re phahamisa lirethe, re oela fatše, re khumama. Emisa likolokong, o khelose setopo hohle moo ho khonehang. Re tlosa lisele le ho hema mpa. Re phahamisa matsoho ka mahlakore holimo, re oela tlaase kamoo ho khonehang. Ha re phunyeletsa, re otlolla matsoho ebe re theola matsoho.
- Re lula fatše, maoto a rona a kobehile, re itokisetsa likoloke, matsoho a rona a phomola fatše. Re khumama ka mahetleng a mahetleng ka pululo mme re potoloha ka morao ka ts'usumetso.
- Fokotsa mangole 'me u tsoele pele ho sebetsa ka botona ba hao ba morao le ho pota.
- Matsoho ka mahlakoreng a nyoloha, butle-butle ho teba ho ea maoto. Beha matsoho fatše, ha ho khoneha, u li khumame ebe u li theola fatše le lihlopha. Khutsa ho menoana. Tsoha butle.
- Re tšoara leoto le letona ka matsoho a rona, re hula letheka haufi le rona, tlosa lengole lehlakoreng le leng, re theohele kahare, mme u behe leoto le haufi le perineum. Leoto le otlolohileng ka menoana ea hau, u qobelle ho ea pele le tlase. Re beha thoraxe leoto. Re otlolla matsoho, re phutholoha melala, re theola lihlooho. Ha re tsofala, re khutlela leoto le khutsitseng mme re reteleha e le hore lengole le shebeletse, 'me leoto le ka morao le lintja. Re bula thothollo, re phomola fatše ka matsoho. Ha re tsoa pululo rea theoha butle. Lula fatše, matsoho a otlolohile. Rea ema ebe re reteleha.
- Leoto le otlolohileng le kenngoa leetong la maoto, leoto la bobeli le otlolohile. Re otlolla letsoho la rona ka lebitso le tšoanang, tšoara maoto a rona. Lipalesa fatše, phahamisa pelvis le leoto le ka pele. Tšoara matsohong a hau.
- Tlosa leoto ka pele, butle-butle u itšetlehe ka pele. 'Me re pheta ntho e' ngoe le e 'ngoe ho tloha bofelong ba 5 ho ea leoto le letšehali
- Re khumama maoto, re roala matsoho ka morao ho khutlela qhobosheaneng, re khutletse morao, re bula sefuba sa rona mme ra theoha.
- Ladoshki ka mahlakoreng a mahetla, rea phahama 'me re tabola mapolanka a fatše. Lokisa, ebe o theola pelvis ka pele, mangole a kobehile, a rotha likolokong.
- Re theoha, re phomole.