Robala Mofufutso ka Phallo ena e Chesang ea Yoga e Chesang Mesifa ea Hao

Litaba

• Molula-setulo Pose Hold
• Khala ea Crow
• Malasana Kriya
• Eketsa-Mocheso Vinyasa
• Seemo sa letsoho Hop
• Tlhahlobo bakeng sa

Na u tseba polelo e reng "ha ua tlameha ho sebetsa ka thata, empa u le bohlale haholoanyane"? Le ha ho le joalo, u tla etsa ka bobeli nakong ea boikoetliso bona bo potlakileng ba yoga. U tla phephetsa mokhoa oa hau oa lekhoaba 'me u koetlise 'mele oa hau hore o itokisetse letsoho ka tatellano ena e etsang mocheso ho pholletsa le' mele oohle oa hau bakeng sa ho ikoetlisa ka matla ho tloha hloohong ho ea monoaneng. (Hang ha o tseba phallo ena hantle, o tla batla ho ikoetlisa ka mokhoa o ikhethang ka boikoetliso bona ba kampong ea yoga.)

Kamoo e sebetsang kateng: U tla tsamaea sebakeng se seng le se seng. Tse ling li tla hloka hore u tšoarelle 'me u leke botsitso, ha tse ling li tla phahamisa sekhahla sa pelo ea hau bakeng sa ho matlafatsa pelo kapele. Pheta phallo eohle makhetlo a 3 ho isa ho a 5.

Molula-setulo Pose Hold

A. Ema ka maoto a bophara ba mahetla ka thoko. Hulela 'me u phahamise matsoho ka ho otloloha le ho tsoa ho ea sefahlehong, ho boloka mahetla a le tlase le morao.

B. Exhale 'me u theohele boemong ka ho sutumelletsa letheka la hao morao le ho khumama mangole joalokaha eka u lutse setulong.

Tšoara metsotsoana e 30 ho isa ho motsotso o le mong.

Khala ea Crow

A. Ema ka maoto a bophara ba letheka le matsoho ka mahlakore. Ho inama le ho lema matsoho fatše.

B. Finyella boima ba hao matsohong ha u ntse u phahama ka menoana, u etsa hore mangole a phomole litulong, litsoeng tse bonolo; talima pele.

C. Butle-butle retelehela pele ho phahamisa maoto ka bonngoe ho leka-lekanya matsoho.

Tšoara metsotsoana e 30 ho isa ho motsotso o le mong.

Malasana Kriya

A. Theola maoto ho tloha mokokotlong, e le hore u be sebakeng se tlase, se pharaletseng (Malasana) se nang le matsoho thapelong pakeng tsa maoto a hau.

B. Tobetsa ka lirethe tsa hau 'me u tle u eme. Tsoela pele ho fapanyetsana pakeng tsa ho squat le ho ema, ho hokahanya phefumoloho ea hau, ho phefumoloha ha u ntse u squat le ho tsoa ha u ntse u eme.

Tsoela pele motsotso o le mong.

Eketsa-Mocheso Vinyasa

A. Chaturanga: Qala ka lepolanka pose. Finyella morao ka lirethe, kenya mokhubu mokokotlong, 'me u nolofatse ka litsoeng, o li fihlelletse morao ho fihlela liphaka li fula mahlakore a ribcage. Fumana mokokotlo o molelele, 'me u lule u le motšehali.

B. Ntja e shebileng hodimo: Hula moea, tobetsa liatla le litlhōrō tsa maoto fatše ha o ntse o otlolla matsoho, 'me u phahamise lirope fatše. Lumella letheka hore le be bonolo ho ea ho mat ha ka nako e ts'oanang le phahamisa sefubeng.

C. Khutlela morao ka Chaturanga.

D. Phunya liatla 'me u fihle boemong bo phahameng ba mapolanka.

E. Pike letheka holimo, ho sututsa lirethe ho leba fatše, ho kena sebopehong se sothehileng sa V se nang le matsoho a malelele le hlooho fatše.

Etsa Vinyasa makhetlo a 3 ho isa ho a mahlano.

Seemo sa letsoho Hop

A. Matsoho a ntse a le fatše, raha leoto le otlolohileng le letšehali 'me u kobelle leoto le letona holimo, u raha leoto le letona ho ea seropeng se letšehali.

B. Lula fatše ka leoto le letona, ho boloka leoto le letšehali le thellisa fatše ebe o pheta hop ea letsoho.

Etsa hopose tse 5 ka lehlakoreng le letona, ebe hape ke tse 5 ka ho le letšehali.

Tlhahlobo bakeng sa