Mokhoa oa ho etsa mohlabani ke ipehela yoga

Litaba

• Mefuta le Melemo ea Mohlabani I
• Mokhoa oa ho Etsa Mohlabani I
• Tlhahlobo bakeng sa

Mohlabani I (ea bonts'itsoeng mona ke mokoetlisi ea thehiloeng ho NYC Rachel Mariotti) ke e 'ngoe ea metheo e hlahisang phallo ea hau ea Vinyasa yoga - empa na u kile oa emisa ho nahana ka eona le ho e senya? Ho etsa joalo ho ka u thusa hore u be le mesifa e mengata le ho feta. Heather Peterson, ofisiri e kholo ea yoga ho CorePower Yoga o re: "Ke ntho ea mantlha boikoetlisong ba yoga ka lebaka la ho ba bonolo le ho tiea." "Ha u ntse u ntlafatsa tlhokomeliso ea 'mele ea hau e felletseng, e ba e nang le botsitso le ho feta mme ha e khaotse ho u phephetsa." (Ho ts'oana le tsena yoga e 'ngoe e qalang u nahana hore mohlomong u etsa phoso.)

Ka sehlopheng se tloaelehileng sa yoga, o ka fumana mohlabani I kamora ho futhumatsa litumeliso tsa letsatsi A le litumeliso tsa letsatsi B kapa letoto la ho ema. Haeba u ntse u ikoetlisa u le mong, Peterson o fana ka tlhahiso ea ho kenella ho tloha ntja e shebileng tlase. Kamora ho phefumoloha hanyane, o ka latela ka pele o shebile letheka joaloka piramite, khutlo-tharo e potolohileng, le motantshi ea fetohileng. O re: "Mohlabani ke mohaho oa litšoantšo tse tsoetseng pele.

Mefuta le Melemo ea Mohlabani I

"Mohlabani ke theha mohopolo kelellong mme o matlafatsa maikutlo ka ho kopanya mohopolo oa mohlabani," ho bolela Peterson. U tla matlafatsa mesifa eohle ea maoto, ho kenyelletsa le li-hamstrings, lirope tse ka hare le tsa ka ntle, le li-glutes. Hona hape ke boemo bo botle ba ho koetlisa le ho nyolla likhato tsa hau tsa mantlha tsa 360, o re.

Haeba u e-na le maqaqailana, mangole kapa letheka, u ka fetola boemo bona ka ho nka lehlakore le leholo kapa ho khutsufatsa boemo ba hau, ho bolela Peterson. Batho ba nang le bohloko bo tlase ba mokokotlo kapa SI ba ka boela ba fetola boemo ba ho amohela ka ho nka letheka ho likhato tse 45 ho e-na le lisekoere ho ea pele. (Kapa leka tsena yoga poses ka ho khetheha bakeng sa bohloko bo ka tlase ba morao.)

U batla phephetso e 'ngoe? Lumella serethe sa hao se ka pele le mokokotlo oa hau, u tlise liatla tsa hau holima thapelo, o shebile holimo, 'me u kenye mokokotlo o monyane ha o ntse o boloka taolo ea mokokotlo oa hau. Le ho feta? Kwala mahlo a hao.

Mokhoa oa ho Etsa Mohlabani I

A. Ho tloha ho ntja e eang tlaase, hata leoto le letona pakeng tsa matsoho 'me u bilise leoto la morao ho theosa ka lehlakoreng la 45-degree, serethe sa morao se tsamaisana le serethe se ka pele.

B. Phahamisa 'mele' me u phahamise matsoho ka liatla.

C. Koba lengole ka pele ho likhato tse 90, u supile ka ho otloloha bohareng ba khubu ea lengole moleng oa monoana oa bobeli.

Tšoara phefumoloho e 3 ho isa ho e 5, ebe u fetela pele le phallo ea hau. Pheta boemo ka lehlakoreng le leng.

Mohlabani Ke Theha Malebela

• Tiisa ntlha e ka ntle ea leoto le ka morao ho theohela fatše ha u ntse u hula arch e ka morao holimo. Fetola serope sa hau se ka morao ho ea leboteng le ka morao.
• Hula letheka le ka pele leboteng le ka morao ho kenya mesifa ea ka hare le ea ka ntle ea serope le ho thusa letheka le lisekoere pele.
• Thala lesela la mohatla fatše 'me u koale likhopo tsa hao (taka lintlha tse ka tlase tsa likhopo tsa hao nqa ea letheka) ho chesa mokokotlo oa hau.

Tlhahlobo bakeng sa