Yoga e qala ka ho thuisa, e nang le lebitso la eona le khethehileng - "dhyana." Dhyana ke boemo ba kelello e hloekileng, ho se tsebe letho, ho se be teng ha lintho tsohle. Ena ke sebaka se seholo sa ho itokisa pele ho koga koetliso ka mokhoa leha e le ofe oa ho rarahana. Yoga hase feela mokhoa o khethehileng, empa ke oa bomoea. Le hoja, joalokaha yogis e bolela, ea pele ntle le ea bobeli e ke ke ea khoneha, ho sa tsotellehe hore bamameli ba rata pele. Haeba u phutholoha kelellong ea hau ('me ha ho bonolo ho e phutholoha, ho ka nka lilemo), u tla khona ho tseba mathata a thata ka ho fetisisa ho yoga, joaloka, ka mohlala, shavasana.
Mabapi le shavasana e lokela ho boleloa ka thoko. Batho ba qalang ho qala, ba shebe ka pel'a sena, ba ipolella: "Ehlile, ke tla khona." Ka ntle, poso ha e emele letho - u hloka feela ho robala fatše. Shivasana ke boemo ba motho ea shoeleng. Lebitso ha le tsietsi, hobane mona ke moo u lokelang ho fihlella tlhaloso eo ea 100%.
Hape, ho na le kotsi e lekaneng, ho senyeha ho tebileng ho hlahisa yoga, eo ka sebele u tla fihlelang ho eona, ho tseba maemo a bonolo a bonolo, ho ema ka maoto. Li kotsi ke: sehlooho sa lihlooho ("shirvasana"), "borokho" (sarvangasana), boemo ba li-forearms (pinca maiurcasana).
Boikoetliso
Re tla etsa asanas e bonolo haholo ho yoga. Kapa ho e-na le hoo, hase li-asanas, empa ho e-na le hoo, yoga feela e baka boikhathollo. Ha e le hantle, ntho ea pele eo u hlokang ho ithuta ho qala ho ea yoga ke boikhathollo. Ma-yogis a nang le phihlelo a re ha ho utloahale ho lahlela maoto a hau ka hlooho ea hao ebe o ema matsohong a hao, haeba ka nako e tšoanang o tšoara phefumoloho ea hao bonyane motsotsoana.
Yoga ke bophelo bo botle le bo botle. Ka lebaka lena, re tla qala ho phefumoloha hantle le ho tsamaea ha 'mele, ho etsa litokisetso tsena tsa yoga.
Tlhokomeliso: se rarahaneng se etsoa ntle le tšitiso. Tsena hase batho ka bomong ba nang le bothata, viz., Tlhōrō e nang le maikutlo a eme a yoga a tsoang ho e mong.
- Ema o otlolohile, maoto a le hammoho, holimo. Re utloisisa liatla tsa rona ka matsoho le ho li phahamisa. Re otlolla joaloka khoele, re loanela ho ea leholimong. Squat - phefumoloha, tsoha - exhale. Inhale - otlolla, hula - o khumamela ka lehlakoreng le leng. Inhalation ke setsi, pululo ke tšekamelo.
- Re otlolla matsoho a rona leholimong - re khumama matsoho a rona a otlolohileng ebe re otloloha ho tsoa ka ntle.
- Phefumoloha ka squat, phefumoloha. 'Mele o kopane, ka morao ka morao ha o khumame, mangole a khutsitse. Re khumama, re theola likhopo ho ea lethekeng, mokokotlo o joalo. Re otlolla matsoho a rona - setulo sa matsoho 'me re otlolla ho tsoa ka ntle.
- Inhale - re khutlisa matsoho a rona, re otlolle mangole, re tsoele pele, 'me matsoho a atamela. Re etsa makhetlo a 8 mme qetellong re lokisa boemo ba squat, re beha matsoho a rona ka senotlolo.
- Re theola liatla tsa rona ka tlas'a mangole, re otlolla maoto, re phahamisa mekhoa ea rona. Liatla tsena li theoleloa holim'a mahlaseli, 'mele o senya, re otlolla maotong, mahlakoreng mahlakoreng. Re tsoha - re hema, matsoho ka mahlakoreng. Phallo ke measte (kamohelo ea Indian, seqha). Phefumoloha - matsoho, nyoloha, kenya-up. Phefumoloha - matsoho ka pele le ka thōko, pululo - tlaase. Phefumoloha - matsoho ka mahlakoreng holimo, pululo - squat. Mofuthu - holimo, maoto ka bophara ba letheka, ha pululo e ntse e sekametse ka lehlakore. Inhale - e bohareng, phallela - ka thōko. Exhale - tsamaea ka pele, kenya-matsoho ka har'a senotlolo, e omele.
- Matso a bōpehile, a pene - re hatelloa ho ea maotong. Rea ema, re potoloha morao. Ha re sekametse ka lehlakoreng, re kopanya matsoho hammoho, ho ea pele, re khutlela bohareng. Ho lehlakoreng - ka sekhukhu ka pele.
- Matsoho a matsoho, ho theosa le holimo, ka sekoting holim'a hlooho ea hau. Ka bonolo ho otlolla le ho otlolla mesifa ea intercostal, ho tloha ho ea ka lehlakoreng.
- Exhale re bula matsoho, re phefumoloha matsoho a rona hammoho - namaste.
- Phefumoloha - matsoho ho ea mahlakore, exhale-down. Ka mokhoa o mong, re otlolla matsoho a rōna joaloka mapheo.
- Inhale - re koala, matsoho a sefapano ka pele, a phalla - re bula, matsoho ao re arohaneng ka 'ona. Phefumoloha - matsoho a phahame, exhale - re atamela pele. Tšoaea ka lehlakoreng le leng, etsa khanya. Li-vertebrae ka mor'a vertebra li phahama holimo holimo, mahetleng ka sebopeho sa morao.