Studio ea Shape: Phallo ea Yoga bakeng sa Kelello e Thabileng, e Khotsofetseng

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• Phallo ea Yoga bakeng sa Kelello e Thabileng, e Khotsofetseng
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Yoga e na le phello e ikhethang ho k'hemistri ea boko ba hau ho feta boikoetliso bo akaretsang bo phahameng. Chris C. Streeter, MD, eo e leng moprofesa oa mafu a kelello le methapo ea kutlo Univesithing ea Bongaka ea Boston, o re: "Yoga ha e felle feela 'meleng." hole. "

Ha e le hantle, phuputsong e entsoeng ke Dr. Streeter, batho ba phetseng hantle ba ileng ba etsa yoga ba bontšitse ntlafatso e ntle ea maikutlo le matšoenyeho ho feta ba neng ba tsamaea ka matla a lekanang. O re: "GABA ea methapo ea kutlo e eketseha kamora sehlopha sa yoga - ho batho ba phetseng hantle le ba nang le khatello ea maikutlo." Ho bohlokoa hobane ha GABA e le tlase, le maikutlo a joalo.

Senotlolo sa ho boloka maemo a hau a GABA e kanna ea ba ho etsa yoga habeli ka beke: Phuputsong e latelang ea batho ba nang le khatello ea maikutlo, Dr. Streeter o fumane hore GABA e ntse e eketseha le matsatsi a mane kamora sehlopha empa eseng ka letsatsi la borobeli. (Mona ho na le melemo ea yoga ea bophelo bo botle ba kelello.)

Hore na o ho eona bakeng sa ho otlolla kapa ho fufuleloa - kapa ho matlafatsa maikutlo - ho rua molemo nakong ea moseme, "e mong le e mong o phefumoloha," ho bolela morupeli oa vinyasa le projeke ea projeke Keisha Courtney, mothehi oa Yogi ea Khannoang Oakland, California. "Bala phefumoloho e 'meli kapa e meraro sebakeng se seng le se seng,' me u eme nako e teletsana ho fihlela u utloa mesifa ea hao e tsoha."

Lihlopheng tsa Courtney, ha ho na "ho phalla ka motsamao hobane feela." O hlophisitse motsamao ona oa phallo e nyane ho sutumelletsa likonopo tsohle tse nepahetseng tsa maikutlo, ho kenyelletsa le ho kheloha hampe. "Saense e re joetsa hore ho ea holimo-limo ho matlafatsa kelello le 'mele," ho bolela Courtney, ea bonts'ang mefuta e fapaneng e loketseng ba qalang ho fihlela boemo ba mang kapa mang. (Leha ho le joalo, haeba u batla ho tseba ho ema ka letsoho, tataiso ea hau ea ho ithuta ke ena ka libeke tse 'maloa feela.)

Hape, lebella lintho tse bulang sefuba, maemo a ho lokolla molala, le ho sotha. O re: "Lintho tsena kaofela li bohlokoa hobane hangata batho ba lutse hae, 'me likarolo tsena tsa' mele li tiile 'me li ka sebelisa lerato le eketsehileng. Se ke oa utloa eka o hloka ho kena sebakeng sena. Ho tšoara feela moseme ka maoto ho ka u beha hloohong. ”

Phallo ea Yoga bakeng sa Kelello e Thabileng, e Khotsofetseng

Meea e tebileng ea ho lula Cat-Cow: Lula ka maoto holim'a moseme, u tšele kobo kapa boloko ka tlas'a letheka ha u lakatsa. Fokotsa masapo 'me u roale moqhaka oa hlooho siling.Phefumoloha makhetlo a mararo. Inhale ho hula pelo ho ea pele ho theha setulo sa katse ea litulo, ebe o tsoa ho hula pelo ho ea ka morao kamoreng ea mokokotlo oa khomo o lutseng. Pheta habeli hape.

Twist e lutseng: Ho tloha ho khomo ea katse e lutseng, khutlela mokokotlong o sa nke lehlakore, ebe o hula moea ho phahamisa matsoho holimo ho ama thapelo. Exhale 'me u fetole sefuba ka ho le letona, ho theola matsoho ka ho le letšehali letsoho le letona le lengole le letona' me le fatše le kamora letheka. Ho hema ho khutlela bohareng, ho phahamisa matsoho holimo, ebe o phefumoloha ho pheta ka lehlakoreng le letšehali. Inhale ho phahamisa matsoho holimo ebe o khutlela mokokotlong o sa nke lehlakore.

Rocking Table Top ho Pheo ea Ngoana: Tsamaea sebakeng sa tafole holim'a matsoho le mangole, mahetleng ka kotloloho holim'a matsoho le letheka holim'a mangole. Tsamaea matsoho pele ka inch. Ho hula moea ho ea pele, liha letheka ho ea fatše, 'me u phahamise maoto fatše ho etsa mokokotlo o monyenyane. Exhale ho theola maoto, khutlisetsa letheka morao holim'a lirethe, 'me u lihe sefuba sebakeng sa ngoana. Pheta habeli hape.

Maemo a Ngoana a nang le Side Stretch:Ho tloha boemong ba ngoana, tsamaea matsoho ho ea ka lehlakoreng le letšehali la 'mathe ho utloa ho otlolla lehlakoreng le letona la' mele. Tšoara phefumoloho e le 'ngoe kapa tse peli, ebe u pheta ka lehlakoreng le leng.

Ntja e thellisang tlase:Ho tloha bothateng ba ngoana, menoana e motona, ho phahamisa mangole, le ho sotha letheka ho ea holimo le morao ho ea ho "V" sebopeho se shebileng holimo bakeng sa ntja e tlase. Phakisa maoto a otlolla manamane. Inhale ho phahamisa lirethe fatše ebe o fetela pele ho boemo bo phahameng ba mapolanka. Exhale ho fetisetsa letheka holimo le ho khutlela ntja e tlase. (Ho fetola, khumama mangole fatše nakong ea lepolanka.)

Tsoela Pele: Ho tloha ntja e theohelang, nka mehato ea lesea ho ea pele ka maoto ho fihla kapele ho moseme. Etsa khefu mona ka lesakeng la pele bakeng sa phefumoloho tse peli. Butle-butle vertebra e le 'ngoe ka nako ho ema. Inhale ho phahamisa matsoho holimo, ebe oa tsoa, ​​o lahlela matsoho fatše, o phutha 'mele holim'a lirope, o boloka mangole a kobehile butle. Pheta phefumoloho tse tharo, ebe u khutlela setulong se ka pele.

Vinyasa: Ho tloha pele lesakeng, hula moea ho phahamisa halofo ho nyoloha, o otlolla mokokotlo o otlolohile pele, ebe o ntšetsa moea pele ho mena maoto. Khutlela ka har'a ntja e shebileng tlase, ebe u hula moea ho ea pele ho boemo ba lepolanka. Exhale ho theola 'mele butle butle, ho boloka liatla ka mahlakore le litsoeng li petelitsoe. Hulela moea ho phahamisa sefuba fatše, ebe o ntšetsa moea sefubeng. Hohella ho phahamisa letheka le ho sutumelletsa holimo holim'a tafole, ebe u phefumoloha ho phahamisa mangole 'me u sutumelletsa letheka holimo le ho khutlela ho ntja e shebileng tlase.

Downward Dog Twist: Ho tloha ntja e eang tlase, tsamaea matsoho morao ka li-intshi tse 6. Sutumelletsa letsoho le letšehali fatše 'me u phahamise letsoho le letona, u nanabele kantle ho lehlakore le letšehali, u potoloha mahetla empa u boloka letheka le le boholo. (Ho fetola, tšoara bokantle ba namane kapa serope.) Nka moea o le mong kapa tse peli tse tebileng, ebe u fetola mahlakoreng 'me u phete.

Khatello ea TsieHo tloha ntja e eang tlase, fetela pele ho lepolanka ebe o theola mmele butle butle. Finyella matsoho ka morao ho letheka ho kenya matsoho ka matsoho a otlolohileng. (Ho fetola, tšoara lebanta kapa thaole ka matsoho a mabeli.) Ho hema ho phahamisa sefuba ho tloha fatše, ebe u ntša ka ntle ho theolela phatla butle ho mata. Pheta makhetlo a mararo; karabong ea ho qetela, phahamisa maoto fatše hape.

Mohlabani I ho Mohlabani ea ikokobelitseng: Ho tloha ho tsie, tobetsa holimo ebe u sotha letheka ho ea ntja e shebileng tlase. Phahamisa leoto le letona ho ea siling, ebe o le fiela ho hata pakeng tsa matsoho. Lahlela serethe se letšehali fatše, ho etsa bonnete ba hore ho na le sebaka se tšekaletseng pakeng tsa lijo tse ka ho le letona le le letšehali (joalokaha eka liporong tsa terene). Phahamisa matsoho le sefuba ho ba mohlabani I, matsoho holimo le sefubeng le lethekeng li shebile pele ka holim'a lengole le ka pele. Tšoara ho phefumoloha habeli. Ho boloka maoto a le maemong a ts'oanang, kenella matsoho ka morao ho hack (kapa sebelisa lebanta kapa thaole ha ho hlokahala), hula moea ho bula sefuba, ebe o ntšetsa moea pele ho mena sefuba ka pele le serope se ka pele ebe o kena ho mohlabani ea ikokobelitseng, o nanabela makhakhakhaka ka morao kamore. Inhale ho nyolohela ho mohlabani oa pele, ebe o tsoa ho khutlela mohlabani ea ikokobelitseng. Pheta hang hape. Beha matsoho fatše ka lehlakoreng le leng la leoto le letona, hata leoto le letona ho khutlela lepolankeng, fetisetsa letheka ho ntja e theohelang, ebe u pheta ka lehlakoreng le letšehali.

Ho Otlolla Mahetla: Ho tloha ho mohlabani oa pele, beha matsoho fatše ka mahlakoreng a mabeli a leoto le letona, u khutlisetse leoto le letona sebakeng sa mapolanka, ebe u theola 'mele fatše. Eketsa letsoho le letšehali ho ea lehlakoreng ka lehlakoreng la sepheo (setsoe ka mola le lehetla le forearm e tšoanang le torso; ho fetola, boloka letsoho le otlolohile ka lehlakoreng le leng), tobetsa letsoho le letona fatše ka lehetla le letona, 'me koba lengole le letona ho fihlela leoto le letona ho pharalla le torso ho ya fatshe ka lehlakoreng le letshehadi la mmele. Tšoara phefumoloho tse peli ho isa ho tse tharo. Khutlela bohareng ebe u pheta ka lehlakoreng le leng.

Mofuta o mong oa Nostril Breath: Tloo ho lula maemong a maoto a sefapano, u lutse ka kobo kapa u koetse haeba ho hlokahala. U sebelisa letsoho le letona, beha monoana o motona o letona letsohong le letona, bohareng le monoaneng phatleng, le monoana ka nkong ea leqele. Koala nko e ka letsohong le letona ka monoana o motona, ebe u hula moea ka nko ea leqele. Koala nko ea leqele, u ntše nko e nepahetseng, 'me u ntše moea ka nko e nepahetseng. Koala nko e nepahetseng 'me u hema ho pheta. Tsoela pele ka makhetlo a mararo kapa metsotsoana e 30.

Lula Otlolla: Beha letsoho le letšehali seropeng sa leqele 'me u theole tsebe e nepahetseng ho lehetla le letona. Beha letsoho le letona ka lehlakoreng le letšehali la hlooho ho otlolla molala ka bonolo ka lehlakoreng le letšehali. Tšoara phefumoloho e 'meli ho isa ho e meraro, ebe u pheta ka lehlakoreng le leng. Inhale ho khutlela setsing le ho fihlela matsoho holimo, ebe o theola matsoho ho rapela setsing sa pelo.

Maoto a Phahamisa Lebota: Suthela leboteng 'me u robale u shebane le letheka ka lisenthimithara tse seng kae ho tloha leboteng 'me maoto ka bobeli a phahamiselitse lebota. Eketsa matsoho ho ea mahlakoreng. Tšoara phefumoloho e ngata kamoo u batlang.

Makasine ea Shape, Khatiso ea November 2020

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