5 e otlolla ho lokolla le ho imolla bohareng ba morao

Litaba

• 1. Tsamaiso ea Cat-Cow
• 2. Mokokotlo o sa sebetseng
• 3. Lutseng sotha
• 4. Kobo ea Cobra
• 5. Boemo ba Borokho

Bohareng ba morao boa otloloha

Haeba ho tsoma tafoleng letsatsi lohle ho entse hore mokokotlo oa hau o se ke oa thaba, phomolo e se e le hole feela.

Ho sisinyeha ho katalatsang mokokotlo, ho otlolla bokapele le bokamorao ba mmele, le ho haha ​​mesifa ho ntlafatsa boemo ba hau ba mmele ho tšoana le moriana o kokobetsang mahlaba.

Tse ling tsa likarolo tsena li ka etsoa kae kapa kae. U kanna ua nka khefu e nyane motšehare ho otlolla mokokotlo le ho qhala tsitsipano ha e ntse e aha. Tloha tafoleng ea hau kapele 'me u ikhule!

1. Tsamaiso ea Cat-Cow

Ts'ebetso ena e bonolo ea mokokotlo ke tsela e ntle ea ho futhumatsa 'mele bakeng sa maemo a thata le ho feta, ha o ntse o lokolla ho tiea bohareng ba mokokotlo.

1. Qala ka maoto a mane ka manonyeletso a letsoho ka tlasa mahetla le mangole tlasa letheka. Ikutloe u lokolohile ho phomotsa mangole a hau ka kobo haeba u ikutloa u sa phutholoha.
2. Abela menoana ea hau ka bophara ebe u aba boima ba 'mele ka ho lekana letsohong la hao. Tobetsa liatla tsa hao le mekotla ea menoana fatše ho qoba ho lahlela boima ba letsoho letsohong.
3. Inhale, ka bonolo o romella noka ea hao holimo mme pelo ea hao e ea pele, o inela mpa ea hao fatše 'me sefahleho sa hau se le holimo.
4. Phefumoloha. Theola mokokotlo oa hau joaloka katse, ho potoloha mokokotlo oa hau, ho kenya noka ea hao, 'me u tlohele hlooho ea hau e lepelle.
5. Pheta makhetlo a 5-7, ha mokokotlo oa hau o qala ho buleha, o lumella ho otlolla ho teba ha o ntse o futhumala.

2. Mokokotlo o sa sebetseng

Kamora ho sebetsa letsatsi lohle, mokokotlo o sa sebetseng o ka thusa ho fokotsa tsitsipano. Tšoara boemo bona halelele kamoo u ratang, haholo-holo bonyane metsotso e meraro. Ho kenyelletsa karolo ena mesebetsing ea hau ea letsatsi le letsatsi ho tla eketsa haholo maemo a morao, ho fokotsa tsitsipano le ho ntlafatsa maemo a hau.

Phapang ena e sebelisa lisebelisoa tseo u ka li fumanang lapeng, empa ikutloe u lokolohile ho sebelisa li-block tsa yoga haeba u na le tsona.

1. Rōlela kobo, thaole kapa moseme oa yoga. Beha moqolo fatše. Haeba u sebelisa moseme oa yoga, u kanna ua batla ho e rola karolo e le 'ngoe feela ea eona, ho latela maemo a mokokotlo oa hao le botenya ba moseme. Moqolo o moholo o hloka ho fetoha habonolo ha o monyane o fana ka tokollo e bonolo haholoanyane.
2. Robala moqolong kahoo o lula tlase mahetleng a mahetla a hau, haufi le bohareng ba mokokotlo oa hau. Haeba u ka rata ho sebelisa li-block tsa yoga bakeng sa mofuta o tebileng oa mokokotlo ona, beha boloko bo le bong tlasa mahetla a hao le motsotsoana tlasa hlooho ea hau. Phahamisa hlooho ea hau ka hohle kamoo ho hlokahalang hore molala oa hau o utloe o tšehelitsoe.
3. Phomola boemong, u behe kobo ea bobeli tlasa hlooho ea hau joalo ka mosamo ha ho hlokahala. Boloka phefumoloho ea hau e telele le e tebileng.

3. Lutseng sotha

Ho sotha ke tsela e ntle ea ho lokolla bohareng ba morao le ho ntlafatsa maemo. Ho filosofi ea yoga, ho sotha ho thusa ho hlakola litho tsa kahare le ho khothaletsa ho tlosa 'mele.

Nakong ea ho sotha, boloka mokokotlo o lelelele ka ho lula u otlolohile. Lits'oants'o li etselitsoe ho lelefatsa mokokotlo, empa ho fetoha ho ka hatella li-vertebrae haeba mokokotlo o pota-potiloe. Baithuti ba bangata ba leka ho fumana sekhahla se tebileng ka ho tsoma, empa ho fihlella melemo ea 'nete ea boemo ba hau, boloka mokokotlo o le molelele.

1. Lula maotong a maoto ha ho khonahala kapa setulong.
2. Inhale, lula holimo, 'me u behe letsoho la hau le letona ka morao, u tlise letsoho la hao le letšehali lengoleng la hao le letona.
3. Exhale 'me ka bonolo u sotha pelo ea hau ka ho le letona. Nako e telele ka mokokotlo, u utloe ho sotha ho felisa tsitsipano bohareng ba mokokotlo oa hau. Tlisetsa sebaka sa pelo 'me u utloe mokokotlo o bulehile. Se ke oa sotha ho feta tekano ka ho hula lengole kapa ho sotha ka matla.
4. Sheba lehetla la hao le letona feela ho fihlela molala oa hau o tla u lumella. Tšoara phefumoloho e 3-5 le ho e lokolla ho ea bohareng, 'me u lule setsing sa phefumoloho e le' ngoe.
5. Pheta ka lehlakoreng le leng bakeng sa nako e lekanang. Pheta mahlakore ka bobeli haeba ho hlokahala.

4. Kobo ea Cobra

Mokokotlo ona o bonolo o otlolla mme o matlafatsa mokokotlo.

Ho ka ba ho lekang ho sebelisa mesifa ea letsoho ho fihlella mokokotlo o tebileng, empa ho shebana le ho kenya mesifa ea morao ke tsela e atlehang haholoanyane ea ho lokolla tsitsipano ea morao le ho aha mesifa ho ntlafatsa maemo. Mokhoa o ntlafalitsoeng o tla thusa tsitsipano ho bokellana ka morao.

1. 1. Robala ka mpeng, bolelele ba mmele, selelu holim'a mmete kapa sefahleho se shebile fatše. Beha matsoho ka tlasa mahetla a hau.
   2. Hula 'me u koale sefuba fatše, u kenye mesifa ea hau ea morao. U kanna oa phahamisa matsoho a hau u a thetse fatše motsotsoana ho lekola hore na u kenella hakae ka morao.
   3. Tobetsa habobebe matsohong a hau ho tebisa letsoho. Hoo e ka bang liperesente tsa 95 tsa koba e lokela ho tsoa ka morao, ka ho sututsa hanyane hanyane ho tsoa matsohong.
   4. Tšoara phefumoloho tse peli 'me u lokolle. Pheta makhetlo a mang a mabeli.

5. Boemo ba Borokho

Pulo e 'ngoe e bonolo ea morao le e matlafatsang, Bridge Pose le eona e bula mmele o ka pele ka bonolo. Boemo bona bo beha khatello e nyane molaleng. Etsa bonnete ba hore o lula o talimile ho fihlela ntlheng e le 'ngoe siling, o ithibe hore o se ke oa sheba hlooho.

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1. Thetsa ka mokokotlo, koba mangole, 'me u behe maoto a hao fatše fatše lisenthimithara tse' maloa ho tloha mohatleng oa hao. Menoana ea hau e lokela ho khona ho u tšoara lirethe.
2. Tobetsa mahetla fatše 'me ka bonolo u li kenye ka morao, e le hore sefuba sa hao se ikhohomose hanyane pele.
3. Tobetsa maotong 'me u romelle letheka leholimong.
4. Kenya matsoho ka tlasa hau, o tobetse matsohong le maotong ho phahamisa letheka ka bonolo ho ea siling.
5. Tlisa tlhokomeliso karolong ea hau e kaholimo, kamora sebaka sa pelo ea hau, 'me ka hloko u romelle sefuba sa hau leboteng le kamora hao. Sena se thusa ho khutlisa mokokotlo ka mokokotlong o ka tlase le ho feta bohareng le ka morao morao.
6. Lula phefumoloho ea 5-7 pele u theola fatše, u notlolla matsoho, 'me u ba phomotse lehlakoreng la hau.
7. Pheta makhetlo a 3 hape, o tsamaea butle le kelellong ha o kena mme o tsoa maemong.

Suzanne Heyn ke tichere ea yoga, setsebi sa ho thuisa le sengoli se nang le kelello se thehiloeng Phoenix. Mosebetsi oa hae o hlahile libakeng tse tummeng joalo ka Huffington Post le MindBodyGreen. O blogs ho #ModernYogi. kajeno.