Yoga e lokela ho ba ho qoba khatello ea kelello, eseng tlokotsi e 'ngoe feela ka mokhoa oa ho hloka boroko hoseng. Ho etsa yoga lapeng ha ho bolele ho tela ka tlelaseng. Mona o hloka ho sebelisana le kelello.
'Mele oa rona o sebetsa ka nako e khutšoanyane. Haeba u ngolisa yoga, u eketsa potoloho e 'ngoe hape. 'Mele o o tloaela,' me ho e-na le ho palama libaesekele, oe tlisa ho se lumellane - joale ha u ikutloe u rata ho ea, joale o sebetsa ka ho thibela, ka nako eo u bitsitsoeng letsatsing la tsoalo. Tsela feela ea ho laola 'mele oa hau ke ho etsa lihlopha tsa yoga lapeng ka nako ea hau ea nako, ke hore, hoseng.
Ntho e babatsehang ka ho fetisisa likolong tsa yoga bakeng sa ba qalang ke hore ke uena feela 'me qetellong u hlokomela kamoo ho hlollang ho tsoha hoseng ho thabela bophelo, le hore u se ke ua rohaka alahare ea alamo.
Hoseng yoga ke mokhoa oa ho tsosolosa matla a matla bakeng sa letsatsi lohle. Ena ke monyetla oa ho fetola maikutlo a hau mabapi le ho hlaphoheloa (nts'etsopele lilemong tsa sekolo). Qetellong, ena ke mokhoa o motle oa ho eketsa ho hanyetsa khatello ea kelello bakeng sa letsatsi lohle.
Bakeng sa yoga lapeng ba ikhethele ho ikoetlisa ka ho fetisisa. Tsepamisa mohopolo tabeng ea hore ho tloha lenaneong la pele la yoga lapeng, ho hlaolela ka hare ho uena thabo, letsatsi la phomolo. Itlhabise ho thabela mokhatlo ona, ithute hore u phomole, ebe joale ha ho letho le ka u sitisang le ho u qobella ho tlohela koetliso e 'ngoe.
Boikoetliso
- Phefumoloho e tebileng, matsoho ho pholletsa le mahlakoreng, nako e telele ea pululo - lifate tsa letsoho hammoho. Inhale - bula menoana ea hau, phallela - kenya matsoho ka mahlakoreng. Inhale - hokahanya liatla ka sefubeng 'me ka nako e le' ngoe u hulele leoto le letšehali holimo, ebe u lehlakoreng. Matsoho a namaste, emisa kahare ka holim'a leqeba le letšehali, lengole le behiloe ka thōko, le senola lejoe la monoana. Re phahamisa matsoho ka mahlakore, re theola leoto. Hlakola, pheta ho leoto la bobeli.
- Maoto a arohane, o khumama ka mangole. Etsa ka tsela e itseng semicircle. Squat 'me ka nako e ts'oanang re otlolla matsoho a rona ka lehlakore. Phefumoloha - matsoho ho uena, exhale - matsoho ka lehlakore.
- Lipela tsa marulelo - re lokisa maoto ka squat, re otlolla matsoho a rona hole. Re fetola mahlakoreng. Matsoho ka mahlakore holimo, atamela matsoho ka bobeli e le semicircle mme o khumama ka mangole. Phefumoloha - nyolohela - ka thōko.
- Ho sisinyeha ha mokokotlo oa mokokotlo - ka ho phalla re phahamisetsa matsoho a rona holimo, ha re tsoa phalong, re pota-potile ebe re khumama ka morao re oela fatše, re utloisisa maoto a rona, re batla maoto le 'mele. Tšoaea vertex fatše, coccyx up.
- E ea pose ea bar. Ho tsuba, ho boloka tekanyo pakeng tsa maoto le liatla.
- E-ea mofuteng oa ntja ka ho pata. Tloha fatše, kopanya maoto hammoho. Phahamisa leoto le letšehali ka ho hlaka, leoto le khutšoanyane. Re phahamisa leoto ka holimo ka morao ka morao. Re koba leoto ka mangole 'me re iqale. Re theohela kahare ea bar, re hula ka mangole hloohong. Re pheta ntho e 'ngoe le e' ngoe, e tšoanang le leoto le leng.
- Ho sisinyeha ha mokokotlo oa mokokotlo, ho falla ka har'a setho sa ntja, ho shebana le holimo. Re khutlela potsong ea ntja e shebile fatše. Re pheta boikoetliso hape. 6.
- Re theoha lengole la rona le letšehali, ka letsoho la rona le letona re hula semicircle. Pheta boikoetliso bo 6 ka leoto la bobeli.
- Bots'e fatše, letsoho le hula setupa.
- Re fallela mangole a rona - inhale - matsoho holimo, ho hlahisa matsoho mahlakoreng. Re silafatsa 'mele o kopane, o sebetsa letheka. Letsoho le leng le theoleloa serethe, le leng le tsosoa. Re etsa khato e chitja ka matsoho, ka pele le ka morao, ho pheta, ho oela serethe ka letsoho le leng.
- Tšoara ho senya, phunya pelvis pele, o khumama ka sefubeng, khutlisa hlooho ea hau.
- Hōla 'me u khumame butle, u potoloha matsoho a hau ka selikalikoe. Etsa sekhetho hape.
- Re kenella mofuteng oa feshene ea ntja, ka mokhoa o mong re hatella lirethe tsa hae fatše. Maoto a otlolohile, mokokotlo le maoto li ka lehlakoreng le le leng.
- Ka mohaho oa mokokotlo oa mokokotlo, re kenella ka pono ea ntja ea feshene. Re theoha ka mpeng. Beha menoana ea hau fatše, kopanya maoto a hao mme u ba phahamise. Inhale - fetisetsa matsoho le maoto mahlakoreng, hlahisa-li kopanya hammoho. Leka ho phahamisa 'mele le maoto ka hohle kamoo ho ka khonehang.
- Matsoho ka morao, re se ke ra theola maoto, re phahamisa sefuba le ho feta.
- Re feta ka phomolo bakeng sa phomolo, phomolo ea ngoana. Maqhubu a theoleloa lirethe, matsoho a otlolohile, hlooho ea rona e theoleloa maotong.