Mosebetsi o ka sehloohong oa yoga ke ho folisa, kelellong le 'meleng,' meleng oohle oa motho. Haeba u e-na le mathata ka boima ba 'mele bo eketsehileng , mekhahlelo ea yoga e tla thusa ho lahleheloa ke boima ba' mele, haeba u le boima ba 'mele -' mele, ha o hlaphoheloa, o tla fumana boima ba 'mele bo tloaelehileng. India, le litloaelo tse ling tsa linaha tsa bochabela, ho lumeloa hore mathata a nang le ho feta kapa ho haelloa ke boima a ka hare ho rona. 'Me maemo a bonolo a yoga, joalo ka ntho e' ngoe le e 'ngoe, e tla thusa ho tlisa taelo ka hare ho' mele oa rona o rarahaneng.
Yoga e ka hlalosoa e le tee e tala - ha u hloka ho hlasimolla, le ha u hloka ho phutholoha, e thothomela.
Boikoetliso
Re tla etsa mochine oa yoga bakeng sa tahlehelo ea 'mele oohle.
- Phefumoloha ka nko, matsoho ka mahlakoreng holimo. Ho phunyeletsa hammoho, tlosa matsoho matsoho. Ka pululo e latelang, re ama maoto ka menoana ea rona. Re phahamisetsa matsoho holim'a pululo, re li kopanya holim'a hlooho. Ka pululo e nang le mokokotlo ka ho feletseng re itšetlehile ka pele. Re potoloha ka morao, re nyolohe fatše ka 15 cm - 20 cm, re otlolle morao hape re fihla bakeng sa litulo. Re pheta tempo e matla ea ho pota le ho otlolla morao ka ho eketsa.
- Re pheta makhetlo a 'maloa matsoho a matsoho holim'a pululelo ho ea holimo,' me ho otloloha ho tšoaea ho theoha ha matsoho. Ela hloko ka ho khetheha ho phefumoloha yoga bakeng sa boima ba 'mele. Ha e le hantle, phoso efe kapa efe e fosahetseng ea ho phefumoloha e tla felisa tsohle tse atlehileng tsa ho otlolla.
- Re lokisa boemo sebakeng se otlolohileng, ho etsa mekhabiso ea mokokotlo oa sekhahla sa mokokotlo. Ka mohala o mong le o mong re hatelloa ka matla ho maotong. Mokhoba o tiile, coccyx o shebile holimo.
- Ho potoloha, ho nyoloha butle-butle le ho phahamisa vertebrae ka mor'a li-vertebrae. Kamora ho nyoloha, nka mahetla morao ka tsela e 'ngoe hape u lokise boemo boo.
- Menoana ka sekoting ka holimo ho hlooho, re nyolohela ho halofoana. Matšoao a senyehile, mangole a otlolohile, re theola lirethe tsa rona fatše 'me re fepa' mele pele. Hula mokokotlo joaloka khoele pakeng tsa liatla le coccyx, u iketsetse morao ka ho feletseng. Phefumoloha - matsoho mahlakoreng, 'meleng. Exhale - sehlabelo se feletseng ho maoto. Menoana ka sekoting, e shebile pele. Hlakola 'mele ka hanyenyane, re beha matsoho pele ka mahlakoreng, ebe re khutlela morao mme re etsa botlalo.
- Re otlolla maoto. Re tlohela leoto le letšehali le le leng, re fetisetsa boima ba 'mele ka leoto le letona ebe re le kopa ka lehlakoreng le letona. Inhale - li-forearms li tšela ka pel'a sefuba, leoto le fetisetsoa serethe, pululo - re phahamisa matsoho ka mahlakoreng 'me re khumamela leoto le letšehali. Likotsi tsa Yoga li thusa haholo libakeng tse nang le bothata ba basali, tabeng ena, letheka.
- Ha re inhalation re itšetleha ka letsoho la rona le letšehali re phomola ka letheka le letšehali, re phahamisetsa letsoho la rona le letona ka holim'a lihlooho tsa rona. Exhale - tsamaea pele, beha letsoho la hao le letona fatše, phahamisetsa letsoho la hao le letšehali hloohong.
- Mokhoa oa ho etsoa ka mochini oa letsoho-o itšetlehile ka leoto le letona, letsoho le letona tlas'a serope le otlolla morao, 'me letsoho le letšehali ka mor'a mahare a mahetleng le supa letsoho le letona. Re theha sekoti, re lokisa boemo mme re etse ntho e 'ngoe le e' ngoe ka leoto la bobeli.