Yoga ke setso sa boholo-holo se kopantseng tsoelo-pele ea nama le ea moea. Yoga e simolohile lilemong tse ka bang likete tse 4 tse fetileng, 'me ho sa tsotellehe hore boholo ba histori ea eona e ne e arohane le matšoele, lilemong tsa morao tjena - mofuta ona oa ho hlaphoheloa o fumanoa ke batho ba bangata.
E kenyelletsa, yoga e sebelisetsoa ho sebetsa mokokotlong. Papali ena e fetoha marang-rang bakeng sa batho ba nang le scoliosis , osteochondrosis, hernia le maloetse a mang a tsamaiso ea mesifa.
Asanas ea yoga e fana ka melemo e 'maloa bakeng sa mokokotlo:
- ho matlafatsa - lebaka la bongata ba mafu a likoloi ke bofokoli ba mesifa 'me, ka lebaka leo, khatello e feteletseng mokokotlong;
- boikhathollo - ka thuso ea yoga ea gymnastics bakeng sa mokokotlo o ka phutholoha mesifa, eo ka lebaka la ho fetoha ha molumo oa mokokotlo ho ne ho pinched le ho fetoloa holimo;
- Ho otloloha - yoga e sebelisetsoa ho otlolla mokokotlo, hobane ho fetoha ha li-discs ho bakoa ke ho fokotseha ha sebaka se pakeng tsa li-vertebrae.
Boikoetliso
Re fana ka maikutlo a hore u etsa li-exercising tse 'maloa tsa khale bakeng sa mokokotlo oa yoga.
- Tadasana - poso ea sefate. Maoto a le hammoho, maoto a phunyelelitsoe hammoho, matsoho hammoho le 'mele. Mokokotlo o hula ka tlaase, o hula mokokotlo holimo, joalokaha eka re ne re khomaretsoe ka holim'a hlooho.
- Sefate -thapelo kapa ho thuisa, lifate tsa palema li ile tsa ikopanya sefubeng. Hlooho e theoha, phefumoloho e boreleli ebile e khutsitse.
- Boikutlo ba letsatsi - maoto a arohana, matsoho a phahamisitsoeng ka holim'a hlooho ea hae, a bulehile ho feta mahetleng, menoana e otlolohile ho ea leholimong, hlooho ea hae e sutumelletse morao, mahlo a hae a lebisitsoe holimo. Re hema hantle, butle-butle re fokotsa liatla tsa rona ebe re beha matsoho a rona 'meleng, re etsa ho silila ha letsatsi.
- Talasana ke sefate sa palema. Re koahelana hammoho, re emisa lisokong, matsoho ao re a hulang holimo, ладошки hammoho, re atolosa methapo holimo.
- Vrksasana ke sefate. Ha re fetole boemo ba maoto, re phahamisa matsoho ka mahetleng.
- Mojali - re etsa li-rotation 'meleng le matsoho, matsoho le letheka ha li sisinyehe ka nako e le' ngoe, maoto ka bophara ba mahetleng.
- Arhachakrasana ke halofo. Inhale, khumama hape, hlahisa matsoho pele. Inhale - re khumamela, re tšoara matsoho a rōna ka lethekeng, exhale - re khutlela Yip.
- Mokokotlo ke maoto hammoho, letsoho le letšehali le haufi le 'mele, e nepahetseng e phahama holim'a hlooho. Re otlolla letsoho le lehlakore, re khumama ka 'mele. Ha re phahamisa letsoho re phahamisa letsoho, ha re tsoa pululo re khumama ka lehlakoreng le leng.
- Trikanasana ke boraro-boraro. Re phahamisa maoto ka hohle kamoo ho ka khonehang, re senola menoana ea leoto le letona ho ea ka ho le letona, phahamisa matsoho ka mahetleng 'me re itšetlehile ka leoto le letona. Re sheba palema e ka holimo. Inhale, exhale, re pheta ka lehlakoreng le leng.
- Mohlabani - PI joaloka pele ka pele , feela ka lehlakoreng le ka pele la leoto. Leoto le 90⁰, matsoho a fetisetsoa mahlakoreng. Ha re khutlela ho inhalation re khutlela IP, re pheta ka lehlakoreng le leng.
- Uddiyana bandha (qhobosheane e bohareng) - maoto a phunyeletse ho feta mahetleng, matsoho a phomola holim'a mangole. 'Mele o tsitsitsoe pele, ho inhaling, exhaling, ho tšoara phefumoloho. Tsoha - phefumoloha.
- Vriksasana ke sefate. E eme ka leoto le otlolohileng, leoto la bobeli le kobehile mme le behiloe lethekeng le otlolohileng. Matsoho a bokelloa mme a phahamisa ka holim'a hlooho ea hau. Ha re tsoa mouoane, re sa fetole boemo ba maoto, re theolela 'mele pele, re otlolla sefate sa mokokotlo, matsoho a phutholohile. Ha re tsofala, ha re tsoa pululo re otlolla matsoho a rona holimo mme mahlakoreng ka bobeli re a theola, re theola leoto. Re pheta ka lehlakoreng le leng.
- Herone - phahamisetsa letsoho le letšehali ka holim'a hlooho, o khumama leoto le letona ka mangole, tšoara ka letsohong le letona ka leoto 'me u hatelle leoto ka morao. Leoto la tšehetso le joalo. Ha re tsoa pululo re itšetlehile ka pele. Ha re inhalation re phutholoha ebe re theola maoto. Re pheta ka lehlakoreng le leng.
- Diamond - re lutse ka lirethe, re beha matsoho ka morao, re phahamisa matsoho ka hohle kamoo ho ka khonehang.
- Lenaka le ts'oana le IP, phahamisetsa letsoho le letšehali holim 'a hlooho, le theolele holim'a lehetla, u fane ka letsoho le letona ka morao' me u le phahamise ka letsoho le letšehali. Re kopanya matsoho, re lokisa boemo mme re pheta ka lehlakoreng le leng.
- Thaba - IP e ts'oana. Matsoho a phahamisa le a koaletsoeng ka katleho ea hlooho ea hau. Re etsa qeto e rarahaneng ea yoga ea phekolo bakeng sa mokokotlo - matsoho a re hulela holimo, a phunye matsoho a bona ebe a ba sutumetsa ka mangole, matsoho a theoha hammoho 'meleng - mokokotlo oa ngoana.