Leha ho le joalo ho makatsang ho ka 'na ha utloahala, halofo ea bobeli e loketse mokhatlo o sebetsang haholo ho feta oa pele. Nakong ea khoeli ea bone mosali eo o tloaetse boemo ba hae, thabo e khahlang, semelo sa hormone se tloaelehile. Bakeng sa bakhachane li-trimester tse peli, yoga e lokela ho fetela ka nģ'ane ho meeli ea gymnastics ea ho hema, e le hore nakong ea likhoeli tse setseng ho lokisetsoe ho nts'etsa pele ho tsamaea ha manonyeletso a nakong e tlang.
Lihlopha tsa Yoga bakeng sa bakhachane li ka ba poloko ea basali. Yoga e tla fokotsa phefumoloho e khutšoanyane, ho ruruha, ho matlafatsa mesifa le ho otlolla limela, li tla lefella ka matla. Ka tsela, ba seng ba ntse ba e-na le tsebo ea gymnastics kapa yoga bakeng sa bakhachane ba tseba hore boemong bona, ho ikoetlisa ha ho khathatse, empa ho fapana le hoo, ho matlafatsa.
Mokhoa o motle ka ho fetisisa oa yoga bakeng sa bakhachane ke "cat". Litšitiso tsa letheka, ntshetsopele ea mokokotlo, e lokelang ho ikamahanya le moroalo o eketsehileng - sena ke seo u se hlokang hona joale.
U se ke ua leka ho sebelisa boikoetliso ba yoga bakeng sa bakhachane joaloka boikoetliso ba mafura. Ka bekeng ea bo13, ho fumana boima bo boima 'me basali ba bangata, ntle le tloaelo, ba leka ho ikoetlisa ho ntša boima ba' mele. Hopola: boemong bona u lokela ho itloaetsa feela ho phela hantle, ho phela bophelo bo botle, 'me ho se joalo, u se ke ua sebetsana ka seo ke sa khoneng ho se etsa.
Boikoetliso
- Ho ema - boemo bo otlolohile, pelvis e ea pele, likoti li senyehile, matsoho, hlooho le sefubeng li fetotsoe ka ho le letona. Re khutlisetsa matsoho pele, liatla tsa matsoho hammoho. Etsa nako e nepahetseng, otlolla letsoho le holimo. Tlosa ho inhalation, ho phahamisa sefuba, bohareng re khutlela phalong.
- Sefate sa mokokotlo se otlolohile, lesela le kenngoa pele, sefubeng se hlahisitsoe ke inhalation. Re otlolla letsoho ho pota-potile mahlakoreng, re fetola liatla tsa matsoho a rōna holimo le ho theoha-letsoho le letona le sheba leholimong, letsoho le letšehali - ho ea fatše, ebe re retelehela hloohong ebe re fetola matsoho. Sebakeng sena, otlolla matsoho mahlakoreng, menoana ka bophara kamoo ho ka khonehang, potoloha manonyeletso a mahetleng.
- Tsela ea morao-rao - e otlotsoe ke mokokotlo, likoti li tiisitsoe. Re khumama ka ho le letona, re theola letsoho le letona ka tlase kamoo ho ka khonehang ka leoto, ebe re phahamisa likampo tse ka letsohong le letšehali. Pululo e bohareng, ho inhalation ho na le tsitsipano.
- Otlolla mesifa e kholo ea pectoral - bakeng sa sena o hloka ho nka letsoho la hao bakeng sa mofuta o itseng oa ts'ehetso. Etsa 'mele hore o furalle tšehetso ea rona, pela ea pele, sefuba se phahameng. Re phefumoloha mpa. Re fetola letsoho mme re pheta mokhoa ona.
- Matšoao a pharaletseng, maoto a ka tlase ka tlase ho 45⁰, a hlaphoheloa, ha a tsoa ka ntle ho eona re robala ka leoto le letona. Re tlosa pelvis morao, 'mele o tsitsitsoe pele - re etsa lerata.
- Ho oela ke leoto le letona ka pele, ka morao ka morao. Finyella marako 'me u fepe pelvis ka pele - otlolla morao ka lehlakoreng. Ho otlolla seo re se etsang ka pululo.
- Beha fatše fatše, u khaotse ka maoto a ka morao fatše, u ntše ka ntle le ho e tšoara ka leotong.
- Etsa mosebetsi oa boikoetliso. 6 le 7 ka leoto la bobeli.
- Maoto a maholo ho feta mahetleng, re emisa likhahla ka ho le letšehali, re otlolla pelvis bohareng, re fokotsa menyako, re nka mahetleng morao le tlaase. Re khabisa letsoho mme re sutumelletsa letheka, re phahamisa sefubeng. Re otlolla letsoho le letona holimo, re tlosa sefahleho ka hlooho. Re fetela ka tsela e 'ngoe.
- Ho sekamela hohle - ka matsoho a matsoho re koahela letheka ka hare, morao marapeng ke esita le, u se ke ua khumama. Maoto ke "leballo-maoto" feela, re atamela ho tloha sefubeng. Leeto le tšoanang le lona le loketse ho etsa lerako kapa tšehetso.
- Maoto a bophara ba lehetla a arohane, a tšoana, matsoho a kopane, liatla li kopantsoe. Re sisinyeha, re khumama, re hula pelvis, re sutumelletsa 'mele.
- Ho tloha pele ho pele, ho phalla maoto, ha ho khoneha, maoto a lekana, likhahla li hlaseloa ka hare ho hare. Re bula sefuba, re nka maemo a boiketlo.
- Re beha maoto a rona ka Seturkey, re itšetlehile pele re lutse, marako a behiloe ka hohle kamoo ho ka khonehang. Ha re phomola re ntse re atamela, matsoho a phomola fatše. Re fetola boemo ba maoto ebe re pheta maralla.
- Ho phahamisa maqhubu le ho ikoetlisa Kegel - beha fatše, matsoho hammoho le 'mele, maoto ka bophara ba mahetleng. Re phahamisa mapolanka, menyako ha re ntse re hatella tlas'a hae. Kamor'a likhoeli tse tšeletseng tsa bokhachane, boikoetliso bona bo ka etsoa ka makhetlo a mane (haeba a se a sa phutholoha ka morao) - re nka sebaka sa ho phahamisa "cat" ea pelvis. Re eme ka mahlakoreng 'ohle a mane, re pota-potile maqhubu a rona ka ho phunyefatsa le ho khumama ka pululo.