Yoga ea ho robala: Mokhoa oa ho phomola bakeng sa boroko bo monate bosiu

Litaba

• Melemo
• 1. O kokobetsa boroko
• 2. Ho fokotsa boima ba 'mele
• 3. E ntlafatsa boleng ba boroko le boleng ba bophelo
• 4. E khothalletsa boikhathollo
• Litšitiso
• Yoga e tsamaea ho leka
• Legs-up-the-Wall
• Serurubele se Khutšoanyane
• Khetho ea Ngoana
• Kopo ea setopo
• Yoga nidra
• Malebela le maqheka
• Mokhoa oa ho fetola tloaelo ea hau
• Ntlha ea bohlokoa

Ho ikoetlisetsa yoga pele u robala ke tsela e tšabehang ea ho lokolla ntho e ngoe le e ngoe eo u e tšoereng kelellong kapa 'meleng pele o tebela bosiung bo nang le khotso ba boroko bo tebileng.

Ho kenyelletsa tloaelo ea yoga e khathollang kemisong ea hau ea bosiu ho ka ntlafatsa boleng le nako ea boroko ba hau. Sena se thusa haholo batho ba robalang habobebe, ba hlokang boroko, kapa ba nang le nako e lekanyelitsoeng ea ho robala.

Bala ho ithuta ka melemo ea yoga ea ho robala, maemo a yoga ho leka, le malebela a katleho.

Melemo

Sheba melemo e meng ea tloaelo ea yoga ea ho robala.

1. O kokobetsa boroko

Ho ikoetlisetsa yoga khafetsa ho ka u thusa ho sebetsana le matšoao a boroko. U ka khona ho robala kapele, ho robala nako e teletsana, ebe u robala hape kamora ho tsoha bosiu.

Lipatlisiso tse tsoang lintlheng ho isa katlehong ea yoga le mekhoa e meng ea kalafo ea mmele ho phekola boroko le ho khothaletsa boroko bo betere. Ntle le yoga, batho ba neng ba tloaetse ho thuisa, tai le qigong ba bile le boiphihlelo bo ntlafetseng ba boroko.

Ho hlokahala lithuto tse ling tse tebileng ho atoloha holima liphuputso tsena.

2. Ho fokotsa boima ba 'mele

Tloaelo e lumellanang ea yoga e amana le ho theola boima ba 'mele le ho robala hantle. Ho etsa yoga pele u robala ho ka u thusa ho robala hantle, e leng se nang le phello e ntle tokisetsong ea boima ba 'mele le ho theola boima ba' mele. E ka boela ea u thusa hore u ele hloko mekhoa ea hau ea ho ja.

3. E ntlafatsa boleng ba boroko le boleng ba bophelo

Yoga ke mokhoa o mong oa tlhaho ho fapana le lithuso tsa boroko tsa meriana tseo hangata li fuoang batho ba baholo.

Bafuputsi ba shebile litlamorao tsa nako e telele tsa ho ikoetlisa ka yoga ho batho ba baholo. Ba fumane hore ho ikoetlisa ka yoga ho na le phello e ntle boleng ba boroko le bophelo ka kakaretso ha bo bapisoa le sehlopha sa taolo, se sa boneng melemo e mengata.

4. E khothalletsa boikhathollo

Yoga e ka thusa ho beha mmele oa hau maemong a khutsitseng, a tsejoang e le karabelo ea boikhathollo. Sena ke se fapaneng le karabelo ea ho loana kapa ho fofa. Ho etsa yoga e khutsisang ho ka u thusa ho phutholoha le ho kena boemong bo tlase ba ho tsoha.

Sena se ka etsa hore o be le khatello e tlase ea mali le "hormone" e tlase ea khatello ea maikutlo. Tloaelo e ka thusa ho fokotsa matšoenyeho a amanang le khatello ea maikutlo a joalo ka ho nona, ho tšoenyeha le ho hlobaela.

Litšitiso

Ha ho na litšitiso tse ngata tsa ho etsa yoga pele u robala ha feela u ka beha maemo ka mokhoa o sireletsehileng. Haeba u nka hore le tse bonolo li ka tsosa kelello kapa 'mele oa hau ka ho lekana ho u boloka u falimehile, ho molemo ho li qoba. Sebakeng seo, shebisisa ho thuisa, mekhoa ea ho hema, kapa tai chi.

'Mele oa hau o kanna oa buleha haholoanyane mme oa tenyetseha lihoreng tse latelang tsa letsatsi. Sebelisa matla a mesifa ho leka-lekanya maemo le ho qoba ho ikitlaetsa ho feta meeli ea hau. Haeba u na le mathata a bongaka, ho kenyelletsa le likotsi, bua le ngaka pele u qala tloaelo e ncha.

Yoga e tsamaea ho leka

Na yoga ee e bonolo feela e etsa hore 'mele oa hao le kelello li lokele ho robala.

Legs-up-the-Wall

U ka sebelisa mosamo kapa matlafatso tlasa letheka. Ho fetola boemo bona, beha bohato ba maoto a hao mmoho kapa u bule maoto a hao ka bophara.

1. Lula ka lehlakoreng la hau le letona haufi le lebota.
2. Phahamisetsa maoto a hao leboteng ha u ntse u paqame ka mokokotlo, u beha letheka khahlanong le kapa u le haufi le lebota.
3. Khutlisa matsoho a hau maemong a matle.
4. Latela phefumoloho ea hau 'me u shebane le ho lokolla tsitsipano' meleng oa hau.
5. Lula boemong bona ho fihlela metsotso e 5.

Serurubele se Khutšoanyane

Boemo bona ba khutso bo khutsisang methapo ea methapo mme bo fokotsa khatello ea maikutlo. Bakeng sa tšehetso e eketsehileng, beha li-block kapa mesamo tlas'a mangole a hau.

1. Ho tloha moo u lutseng teng, tobetsa bohato ba maoto a hao hammoho.
2. Bula mangole a hao mahlakoreng.
3. Robala ka mokokotlo.
4. Beha matsoho a hau maemong a matle.
5. Tšoara boemo bona ho fihlela metsotso e 5.
6. U ka etsa sena u ikotlolla le molekane, joalo ka ha ho bonoa ho GIF e kaholimo.

Khetho ea Ngoana

Boemo bona bo khathollang bo ntlafatsa maemo ha o ntse o lelefatsa le ho otlolla mokokotlo. Bakeng sa tšehetso e eketsehileng, beha mosamo tlas'a phatla ea hao, sefuba kapa lirope.

1. Ho tloha boemong ba marulelo a marulelo, tebisa letheka ho lirethe tsa hau.
2. Beha mangole a hau haufi kapa u atolohe.
3. Phomotsa sefuba sa hao 'me u se lumelle hore se tebele liropeng tsa hao.
4. Phomola tsitsipano efe kapa efe mokokotlong oa hau.
5. Lula boemong bona ho fihlela metsotso e 5.

Kopo ea setopo

Etsa boemo bona ba ho khutlisa qetellong ea tloaelo ea hau. Nakong ena, u ka phutholoha. Kapa u etse litšoantšo tse tataisitsoeng, ho thuisa, kapa yoga nidra.

1. Robala moseme wa hao kapa moalong wa hao.
2. Etsa maoto a hau a pharaletse hanyane ho feta sebaka sa maoto.
3. Lumellanya hlooho, molala le mokokotlo.
4. Tsepamisa maikutlo ho phefumoloho ea hau ha u ntse u tlohela tsitsipano 'meleng oa hau.
5. Lumella 'mele oa hau hore o oele boima.
6. Lula boemong bona ho fihlela metsotso e 15.

Yoga nidra

Yoga nidra ke mofuta oa ho thuisa o tataisitsoeng o ntlafatsang boleng ba boroko, o fokotsa khatello ea maikutlo, hape o khothaletsa boemo bo tebileng ba boikhathollo. Tloaelo ena e kenyelletsa ho paqama fatše, ho hema haholo, le ho latela mantsoe a sebetsang a khutsisang likelello tsa hau le ho qhibilihisa tsitsipano.

Mona ke lirekoto tse 'maloa tsa yoga nidra tseo u ka li jarollang.

Malebela le maqheka

Ho na le mekhoa e 'maloa ea ho rua molemo haholo tloaelong ea hau ea yoga pele u robala. Ipehele nako e ka fihleloang, leha e le metsotso e 10 feela. Ka tsela ena u tla ba le nako e ngata ea ho phethela tloaelo eo u e khethileng, u atolose lenaneo haeba nako e u lumella, 'me u le robale ka nako eo u e behileng ea ho robala.

Khetha mefuta e tsamaeang butle haholo ea yoga e kang hatha, yin, kapa restorative. Qoba litloaelo tsa yoga tse kang hot kapa vinyasa. Tsepamisa maikutlo mekhoeng e khutsitseng, e hlasimollang le e shebileng kahare.

Lula hole le maemo a sebetsang, a matlafatsang, joalo ka mekokotlo. Qetellong ea thuto ea hau, ikoetlise e ntlafatsang boroko ba boleng.

Etsa tikoloho e ntle ea boroko ka ho khetha mocheso o phutholohileng, ho hloekisa kamore ea elektronike, le ho sebelisa likerese kapa sesebelisoa sa oli se hlokahalang ho etsa monko o khathollang.

Itloaetse ka kamoreng e nang le mabone a fokolang 'me u sebelise mask oa mahlo bakeng sa nako e telele. Bakeng sa mmino o ka morao, khetha 'mino o o thusang ho robala, joalo ka li-binaural beats kapa maqhubu a Solfeggio. U ka sebelisa li-earplugs ho thibela melumo.

Mokhoa oa ho fetola tloaelo ea hau

Etsa liphetoho tse nyane, tse bonolo mekhoeng ea hau ea bosiu. Rala tloaelo ea hau ea yoga ho ipapisa le lipheo tse 'maloa tse ka fihlelloang ho latela nako eo u nang le eona le lintlafatso tsa mantlha tseo u ikemiselitseng ho li etsa.

Etsa qeto ea hore na ke eng e u susumelletsang ho khomarela kemiso ea hau. Sena se ka kenyelletsa ho boloka tsoelo-pele ea hau ka elektroniki kapa koranteng, ho iputsa, kapa ho ba le molekane ea ikarabellang.

Haeba u lula le ba bang, ba tsebise hore na ba lebelle eng ho tloaelo ea hau ea bosiu. Itlhokomele haeba u sutha kemisong ea hau. U ka lula u ikemiselitse ho qala hape ka le hlahlamang.

Ntlha ea bohlokoa

Yoga ea ho robala e molemo ho batho ba nang le mathata a mangata a ho robala. Hore na o batla boroko bo tebileng kapa ho feta moo, ho ikoetlisa ka yoga pele o robala e kanna ea ba se o se hlokang hantle.

Na lintho tsee tse u khathollang li ka imolla mesifa, ea phomola le ho phomola. Lula u tsitsitse moetlong oa hau u tseba hore ho ka nka libeke tse 'maloa pele u bona liphetho. Boloka koranta e le hore u bone tsoelo-pele ea hau mme u tsebe hore na ke likarolo life tsa kemiso ea hau tse u tsoelang molemo haholo.