Mokhoa oa ho sebelisa yoga mosamo

Tšehetsa bonolo lutse

Le hoja sebaka sena se bitsoa ho lula habonolo, ha ho bonolo ho batho ba bangata ba nang le 'mele e sataletseng.Haeba u e etsa nako e telele, e tla khathatsa haholo, kahoo sebelisa mosamo!

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mokhoa oa ho sebelisa:

-Lula holim'a mosamo le maoto a hao a tšela ka tlhaho.

-Mangole a fatše, pelvis e otlolohile, 'me mokokotlo o atolosoa ka tlhaho.

- Kenya ts'ebetso ea mantlha ho ts'ehetsa mokokotlo o tlase.

-Khutlisetsa mahetleng a hao 'me u tlise matsoho a hau sebakeng se phutholohileng.

- Phomola 'me u boloke' mele oa hau o tsitsitse.Ela hloko khopolo 'me u e lumelle hore e phalle ka tlhaho.

-E boloke metsotso e 3-5.

 

 Sho kobeha ka pele

Ho itloaetsa yoga ho ka eketsa ho tenyetseha ha 'mele, empa ho nka nako.Sebelisa mosamo ho kobeha ka pele, o ka phomotsa selelu sa hau, phatla ea hau e bonolo, phefumoloho ea hau e tsitsitse, 'me u ka kena ka hare ho asana.

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mokhoa oa ho sebelisa:

-Bula maoto a hau ka hohle kamoo ho ka khonehang, u se ke ua iketsetsa boiketlo haholo, 'me u se ke ua otlolla ho feta tekano.

-Masapo a lutse a mela ka metso 'me a utloa kamano pakeng tsa' mele le lefats'e.

- Boloka maoto a maoto a hoketsoe, tiisa quadriceps, 'me u sireletse mokokotlo oa maoto.

- Karolo e 'ngoe ea mosamo e behiloe ka pele ho lesapo la mokokotlo, e otlolohile pele.

-Ho hema ho atolosa mokokotlo, le ho phefumoloha ho phutha mosamong.

-E boloke metsotso e 3-5.

Supine beam angle

Asana ena e ka sebelisoa e le qalo kapa pheletso ea boikoetliso.Ena ke asana e bulang chakra ea pelo, e lumellang mahetla, sefuba le mpa hore li bulehe le ho phomola, ha hlooho, molala le mokokotlo li tšehelitsoe mosamong.Etsa sebaka bakeng sa lesapo la mokokotlo le ho fokotsa khatello.

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mokhoa oa ho sebelisa:

-Beha mosamo o otlolohile ka morao, ka ntlha e le 'ngoe khahlanong le mokokotlo oa letheka.

-Etsa bonnete ba hore mosamo o haufi le 'mele oa hau ka hohle kamoo ho ka khonehang, ebe o robala butle.

-Haeba 'mele o le molelele, beha setene sa yoga kapa mosamo ka lehlakoreng le leng ho tšehetsa hlooho.

-Ho hula selelu hanyenyane 'me u otlolle mokokotlo oa molala.

-Matsoho a mahlakoreng a hau, matsoho a shebile holimo, mahetla a phutholohile.

-Lula u phutholohile metsotso e 3-5.

Dula o iname pele

Ho kobeha pele ho ka otlolla le ho otlolla mesifa hantle.Ho lula pele ho khumama ho na le melemo e mengata, ho otlolla mokokotlo oa lirope, mokokotlo o ka tlaase le mokokotlo, ha o ntse o khutsisa kelello le ho fokotsa khatello ea kelello le matšoenyeho.

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mokhoa oa ho sebelisa:

-Otlolla maoto a hau pele 'me u behe mosamo ka holim'a maoto a hau.

-Masapo a lutse a metse ka metso fatše 'me' mele o otlolla ho ea siling.

-Hohella 'me u phahamise matsoho holimo, u ntše moea ebe u beha sefuba sa hau holim'a mosamo.

- Boloka maoto a hoketsoe 'me u kenye maoto.

- Fumana boemo ba hlooho bo phutholohileng: sefahleho se shebile fatše kapa ka lehlakoreng le leng.

-Koala mahlo a hao 'me u phomole bakeng sa phefumoloho ea 3-5.

Haeba u batla ho tseba haholoanyane ka lihlahisoa tsa yoga, tlanya sehokelo se ka tlase ho kenya:

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Nako ea poso: Jul-20-2021