Yoga ke mokhoa oa khale ka ho fetisisa oa India o lumellang hore u lumellane le 'mele oa hao le moea oa hao, ho etsa lipapali tse khethehileng le ho latela filosofi e itseng ea bophelo. Le ka mohla u ke ke ua khona ho utloisisa likarolo tsohle tsa saense ena e babatsehang ea boithati, ha u nka lithuto feela ka mokhoa o fesheneng kapa u nahana hore yoga ke boikoetliso ba morao kapa mpa. E le hantle, o hloka ho qala ka khopolo - sheba libuka, u utloe bohlale ba filosofi ea bophelo eo yoga e fanang ka eona, 'me ka mor'a moo u tsoele pele liketsong tsa pele tsa yoga.
Yoga bakeng sa ba qalang ho kenyeletsa ho ikoetlisa ho makatsang ka ho nolofatsa ha bona. Ho molemo ho ba bitsa asana - tse ling tse khethehileng tse lokelang ho nkoa li bitsoa ka tsela ena. A re nahaneng ka lipapali tse ling tsa motheo (asanas) tsa yoga:
- Koetliso e bonolo ea yoga: tadasana, kapa beha poso . Ho tsoa ho sena ho hlahisa hore ntho leha e le efe e rarahaneng e qala. Ntho ea bohlokoa haholo ke boikoetliso ba yoga bo joalo ho basali ba nang le bothata ba ho ba le maemo a itseng. Ema li otlolohile, maoto a otlolohileng hammoho, mesifa ea mahetla e teteaneng, hlooho e phahame hanyenyane, mahetleng a khutlisoa, matsoho a leketlile ka bolokolohi 'meleng, sefahleho se phutholohile. Tsepamisa mohopolo bohareng ba 'mele oa hau' me u eme moo ka metsotso e 1-2.
- Vrksasana, kapa Pose ea TREE. Ho ikoetlisa ka tsela e joalo ho bonolo ho e etsa lapeng. Emisa POSITION POSITION e hlalositsoeng ka holimo, ebe u khumama leoto le letona ka lengole ebe u tlosa lengole ka lehlakoreng le leng. Nka mokotla ka matsoho ebe o o beha ka lehlakoreng le letšehali, haufi le pelvis. Leoto le nepahetseng le lokela ho ba sefofane se le seng le 'mele, u se ke ua e fetisetsa pele kapa morao. Exhale, phahamisa matsoho a hao ka ho toba, ikopanya matsoho. Mamela metsotso e ka bang 1-2 mme u fetole maoto a hao hore u phete boikoetliso ka leoto le leng le tšehetso.
- Trikonasana, kapa poso ea boraroe. Boikoetliso bo joalo bakeng sa ba qalang ba yoga bo tla ba molemo ka ho khethehileng ho ba nang le mosebetsi oa ho lula fatše. Ema o otlolohile, maoto a hasane ka limithara tse 1. Matsoho a otlolotsoe ka mahlakoreng a lekanang le fatše, liatla li sheba fatše. Exhale 'me u itšetlehile ka ho le letšehali, ama fatše ka letsoho la hao le letšehali haufi le leoto. Ema hlooho 'me u shebe letsoho le letona. Lula feela joalo ka nakoana. Ha u inhalation, khutlela sebakeng sa pele. Pheta ka lehlakoreng le leng, 'me u phethe boikoetliso bohle pele ho makhetlo a 5 ho lehlakoreng le leng.
- Bhujangasana, kapa pose ea Snake. Sebaka sena se thusa ho tlosa lesapo ka mpeng, tse thehiloeng ho ba phelang ka mokhoa oa ho iphelisa. Thetsa ka mpeng, ho boloka maoto a otlolohileng hammoho, ho ama maoto a hau. Matsoho a matsoho, beha liatla liatla fatše haufi le li-armpits. Phahamisa hlooho, u tsamaee butle-butle moeeng, otlolla matsoho ebe u khumama ka hohle kamoo u ka khonang. Ka nako e ts'oanang, lahlela hlooho ea hau 'me u khutlele mahetleng. U se ke ua ahlamisa molomo! Tlohela metsotsoana e seng mekae, ebe ue khutlisetsa 'me u khutlele sebakeng sa eona sa pele. Pheta ka makhetlo a mahlano.
- Halasana, kapa mokhoa oa ho lema. Ts'ebetso ena e na le phello e kholo bophelong ba mokokotlo le tsamaiso ea methapo. Thema ka morao, matsoho hammoho le 'mele, lifate tsa palema, maoto a otlolohile. Ha u phunyeletsa, phahamisetsa maoto a otlolohileng ho fihlela u fihla ka lehlakoreng le letona le 'mele. Ka mor'a moo, exhale le molemong oa ho tsoa mouoane, tlisa maoto a hau ka mor'a hlooho ea hau 'me u ame fatše. Emang moo ka nakoana mme u khutlele sebakeng sa pele. Pheta ka makhetlo a 5.
- Sarvangasana, kapa Pose ea Candle. Koetliso ena e tlisa melemo e kholo ho 'mele oohle. Thema ka morao, matsoho hammoho le 'mele, maoto a otlolohile. Tšoara moferefere, phahamisa maoto a hau holimo mme u utloisise mahlakoreng a hao tlase e le hore 'mele oa hao le maoto a lumellane ka mohala o le mong. Tšoara sefahla sa hau sefubeng, phutholoha 'me u phefumolohe feela. Sebelisa metsotso e 1-2 ka poso, eketsa nako ho fihlela u fihla metsotso e 10. Joale butle-butle, vertebra e ka morao ea vertebrae e teba fatše.
Yoga, haholo-holo, mokhoa oa ho ikoetlisa bakeng sa ba qalang, o tlisa melemo ea bohlokoa ho 'mele oohle. Leka ho itlhahloba!