Likarolo tsa Yoga tse 6 tse tla u ntlafatsa ho tsa thobalano

Litaba

• Lihlopha tsa yoga li ka tsoela bophelo ba hau ba thobalano molemo joang?
• Yoga e ikemiselitse ho ntlafatsa bophelo ba hau ba thobalano
• 1. Cat Pose (Marjaryasana) le Cow Pose (Bitilasana)
• 2.Poso ea Borokho (Setu Bandha Sarvangasana)
• 3. Lesea le thabileng (Ananda Balasana)
• 4. Leeba le leoto le le leng (Eka Pada Rajakapotasana)
• 5.Palo ea Ngoana (Balasana)
• 6. Kopo ea setopo (Savasana)
• Ntlha ea bohlokoa

Kakaretso

Kaofela rea ​​tseba hore yoga e na le melemo e mengata. Hase feela hore yoga e ithorisa ka litšoaneleho tse kokobetsang khatello ea maikutlo, hape e ka u thusa ho theola boima ba 'mele, ho ntlafatsa tšilo ea hau, esita le ho hlophisa DNA ea hau bocha. Ha o ntse o kanna oa tla mateneng ho fumana Zen ea hau, melemo ea yoga e betere ho feta kamoo re neng re nahana.

Hoa etsahala hore yoga e ka ntlafatsa bophelo ba hau ba thobalano ka litsela tse ngata ho feta e le 'ngoe. Mme, pele o tšosoa ke menahano ea setaele sa setaele sa Kama Sutra, ehlile e bonolo ka mokhoa o makatsang.

Lihlopha tsa yoga li ka tsoela bophelo ba hau ba thobalano molemo joang?

Molemo o ka sehloohong oa yoga - kahare le ka ntle ka kamoreng - ke ho fokotsa khatello ea maikutlo. Boithuto bo bontša hore tloaelo ea yoga e tloaelehileng e thusa ho fokotsa khatello ea maikutlo 'meleng ka ho fokotsa maemo a cortisol. Ho imeloa kelellong ho ka ba le litlamorao tse ngata 'meleng, mme ho fokotsa takatso ea thobalano ke e' ngoe ea tsona.

Yoga e kanna ea thusa ho ntlafatsa ts'ebetso ea thobalano ka kakaretso. Phuputso e 'ngoe e shebile basali ba 40 ha ba ntse ba ikoetlisa ka libeke tse 12. Kamora hore thuto e fele, bafuputsi ba fihletse qeto ea hore basali ba bile le ntlafatso e kholo maphelong a bona a thobalano ka lebaka la yoga. Ena ke boholo ba mehlala le thuto e le 'ngoe feela, empa khokahano lipakeng tsa yoga le bophelo bo betere ba thobalano e ea ts'episa.

"Yoga e u ruta ho mamela 'mele oa hau, le ho laola kelello ea hau," ho bolela Lauren Zoeller, mokoetlisi ea netefalitsoeng oa yoga le Whole Living Life Coach ea lulang Nashville, Tennessee. "Mekhoa ena e 'meli ha e kopantsoe e ka u tlisetsa leseli la seo u se ratang le seo u sa se rateng, ea u lebisa ho buisaneng hamolemo le molekane oa hau."

Tsela e 'ngoe eo Zoeller a reng yoga e ka ntlafatsa bophelo ba hau ba thobalano? Ho eketsa tlhokomeliso le taolo ea 'mele.

“Tloaelo e tloaelehileng ea yoga e u tlisetsa tlhokomeliso ea motsotso oa hona joale e bohlokoa haholo ha u batla ho matlafatsa bophelo ba hau ba thobalano. Ha le ka ba teng haholo le molekane oa hau, boiphihlelo bo tla ba betere ho lona bobeli, "Zoeller oa hlalosa. “Thobalano le yoga li thusa 'mele, kelello le maikutlo. Ithute ho li sebelisa khafetsa hore u tle u ikutloe u le betere ka ho fetesisa! ”

Yoga e ikemiselitse ho ntlafatsa bophelo ba hau ba thobalano

Haeba u batla ho matlafatsa bophelo ba hau ba thobalano, leka ho sebelisa tse ling tsa tsona ts'ebetsong ea hau ea yoga.

1. Cat Pose (Marjaryasana) le Cow Pose (Bitilasana)

Hangata li etsoa hammoho, li u thusa ho lokolla mokokotlo le ho phomola. Sena se thusa ho theola khatello ea maikutlo le ho o nolofalletsa ho kena maikutlong.

'Mele o sebetsang. Kelello ea Pōpo.

1. Qala boemo bona ka maoto a mane. Etsa bonnete ba hore manonyeletso a letsoho la hau a ka tlasa mahetla a hao mme mangole a hau a tsamaellana le letheka. Etsa hore lesapo la mokokotlo le se nke lehlakore 'me boima ba' mele oa hao bo lekane 'meleng oa hao.
2. Inhale ha u ntse u sheba holimo 'me u lumelle mpa ea hao hore e kobehe fatše. Phahamisa mahlo, selelu le sefuba ha u ntse u otlolla.
3. Exhale, kenya lesela la hao sefubeng, 'me u hule mokhubu oa hau mokokotlong oa hau. Tlohela mokokotlo oa hau mokokotlong.
4. Tsamaea butle lipakeng tsa tse peli motsotso o le mong.

2.Poso ea Borokho (Setu Bandha Sarvangasana)

Boemo bona bo thusa ho matlafatsa mokatong oa hau oa pelvic. Ho matlafatsa mesifa ena ho thusa ho fokotsa bohloko nakong ea thobalano ebile ho ka etsa hore lintho tse ntle li be betere.

'Mele o sebetsang. Kelello ea Pōpo.

1. Thetsa ka mokokotlo.
2. Koba mangole ka bobeli ebe u beha maoto a hao bophara ba letheka ka mangole ka mangole a hao.
3. Beha matsoho a hao fatše ka liatla tsa hau khahlanong le fatše ebe u otlolla menoana ea hau.
4. Phahamisa sebaka sa hau sa pelvic fatše, u lumelle hore torso ea hau e latele, empa u boloke mahetla le hlooho fatše.
5. Tšoara pose ka metsotsoana e 5.
6. Lokolla.

3. Lesea le thabileng (Ananda Balasana)

Ponahalo e tsebahalang ea boikhathollo, poso ena e otlolla maqhubu a hau le mokokotlo. Hape, e imena habeli joalo ka phapano ea boemo ba boromuoa. Ho e leka betheng, qala ka boemo ba boromuoa le molekane oa hau kaholimo, ebe o otlolla maoto mme o a phuthela torso ea molekane oa hau.

'Mele o sebetsang. Kelello ea Pōpo.

1. Thetsa ka mokokotlo.
2. Ka exhale, khumama ka mangole ho ea ka mpeng.
3. Inhale 'me u nanabele holimo ho tšoara bokantle ba maoto a hau, ebe u holisa mangole. U ka sebelisa lebanta kapa thaole e notletsoeng ka leoto la hau ho e nolofalletsa.
4. Flex maoto a hau, o sutumelletsa lirethe tsa hao holimo ha u ntse u theoha ka matsoho hore u otlolle.

4. Leeba le leoto le le leng (Eka Pada Rajakapotasana)

Ho na le mefuta e fapaneng ea Leeba, 'me kaofela ha tsona li ntle bakeng sa ho otlolla le ho bula letheka. Matheka a mahlahahlaha a ka etsa hore thobalano e se ke ea phutholoha, hape e ka u thibela ho leka maemo a fapaneng a thobalano.

'Mele o sebetsang. Kelello ea Pōpo.

1. Qala fatše fatše kaofela.
2. Nka leoto la hao le letona 'me u le tsamaise ka pel'a' mele oa hau e le hore leoto la hao le ka tlase le be hole le 'mele oa hau ka likhato tse 90.
3. Otlolla leoto la hau le letšehali ka morao ho uena fatše mme leoto la leoto le shebile fatše le menoana ea hau e supa morao.
4. Exhale ha o ntse o sekamela pele, o fetola boima ba 'mele oa hau. Sebelisa matsoho ho tšehetsa boima ba 'mele oa hau. Haeba sena se sa phutholoha, leka ho phutha kobo kapa mosamo ebe o e beha tlasa letheka la hao le letona ho boloka letheka la hao le ntse le otloloha.
5. Lokolla 'me u phete ka lehlakoreng le leng.

5.Palo ea Ngoana (Balasana)

Kemiso ena ke tsela e ntle ea ho bula letheka le ho fumana phomolo e tebileng ntle le ho hloka bohlanya. Hape ke boemo ba ho beha fatše, ho bolelang hore sepheo sa hau e lokela ho ba ho phomola le ho hema ho pholletsa le boemo, bo ka thusang khatello le khatello ea maikutlo hore e qhibilihe.

'Mele o sebetsang. Kelello ea Pōpo.

1. Qala ka ho khumama fatše. Ha menoana ea hau e meholo e ama, holisa mangole a hau ho fihlela a le haufi le bophara ba letheka.
2. Exhale 'me u itšetlehe pele. Beha matsoho ka pele ho uena 'me u otlolohe, u lumelle' mele oa hau o ka holimo hore o phomole pakeng tsa maoto. Leka ho ama phatla ea hau ho moseme, empa hape o ka phomotsa hlooho ea hau holim'a mosamo kapa mosamong.
3. Phomola boemong bona metsotsoana e 30 ho isa ho metsotso e seng mekae.

6. Kopo ea setopo (Savasana)

Hangata litlelase tsa Yoga li fella ka Corpse Pose, kapa Savasana, 'me ruri ho na le lebaka le letle. Boemo bona bo u thusa ho phutholoha le ho ithuta ho tlohela khatello ea maikutlo. Nahana ka eona e le nako ea ho thuisa e nyane qetellong ea tloaelo ea hau ea yoga e eketsang boikhathollo le boiteko bo botle ba hau.

'Mele o sebetsang. Kelello ea Pōpo.

1. Rala ka mokokotlo maoto a hao a hasane le liatla li shebile holimo. Khatholla karolo e 'ngoe le e' ngoe ea 'mele oa hau ho tloha sefahlehong ho ea ho menoana ea hau le menoaneng.
2. Lula boemong bona ha feela u batla.

Ntlha ea bohlokoa

Le ha tse ling tsa yoga li ka ntlafatsa bophelo ba hau ba thobalano hanghang, phetoho e kholo e tla lula e le ho fokotsa khatello ea maikutlo. Sena ha se fane ka melemo e mengata feela, se u lumella ho phomola le ho natefeloa ke thobalano, e leng se etsang hore e be betere le ho feta.