Leka Sena: Yoga e Alekaneng le 21 e Sebetsa ho Bond Ha O ntse O Haha Mosifa

Litaba

• Mokhoa oa ho qala
• Ho hema
• E eme Pele Pele
• Lutse sotha
• Palo ea Sefate se Habeli
• Tempele
• Setulo
• Mohlabani III
• Tloaelo ea lipakeng
• Kotsi ea sekepe
• Tsamaea Bend le lepolanka
• Poso ea Ngoana ea thusitsoeng
• Seemo sa letsoho
• Motantsi oa Bobeli
• Borokho le Ts'ehetso ea Mahetla a Ts'ehetsoeng
• Setulo le Thaba
• Tloaelo e tsoetseng pele
• Mohlabani ea fofang
• Polanka e habeli
• Ntja e shebaneng habeli tlase
• Leqephe le phuthiloeng
• Terone Pose
• Star Pose
• Lebili la leoto le le leng
• Ntlha ea bohlokoa

Haeba u rata melemo eo yoga e fanang ka eona - boikhathollo, ho ikotlolla, le ho matlafatsa - empa hape u cheka ho ba mafolofolo le ba bang, yoga ea molekane e ka ba boithabiso ba hau bo bocha boo u bo ratang.

E mosa bakeng sa ba qalang ho fihlela melemo, yoga ea molekane e tla phephetsa 'mele oa hau le khokahano ea hau le ts'epo ho mphato oa hau.

Ka tlase, re thehile mekhoa e meraro - e qalang, e mahareng le e tsoetseng pele - ho o nolofalletsa ho ba yoga ea molekane, ebe o o thusa ho e tseba. Tšoara motho oa hau oa bohlokoa, motsoalle oa hau oa hlooho ea khomo, ntate oa hau, kapa motsoalle oa boikoetliso, 'me u fumane Zen!

Mokhoa oa ho qala

Liketsong tsena tsa yoga tsa balekane ba qalang, o tla tloaela ho sebetsa le 'mele o mong mokhoeng oa hau. Tseba ho phefumoloha le molekane oa hau, hammoho le ho li sebelisa bakeng sa tekatekano le ho hanela.

Ho hema

Qala boemong bona ho lumellanya phefumoloho le boikemisetso ba hau le tsa molekane oa hau.

Matšoao a maholo a sebetsa:

• mpa
• Lats
• li-rhomboids
• deltoids

Ho etsa sena:

1. Lula maoto a sefapano le mekokotlo ea hau.
2. Tobetsa mekokotlo ea hau e kaholimo, ho lumella matsoho a hau hore a robale hantle lehlakoreng la hau.
3. Koala mahlo 'me u heme, ebe u tsoa, ​​u ntše letoto la phefumoloho e tebileng hammoho.

E eme Pele Pele

Qala ho otlolla mesifa ea leoto mme o leke botsitso ba hau le molekane oa hau Forward Fold.

Matšoao a maholo a sebetsa:

• mpa
• mesifa
• li-quadriceps
• gastrocnemius

Ho etsa sena:

1. Emang ka mekokotlong, le ama maikutlo.
2. Molekane e mong le e mong o kobeha thekeng, a boloka maoto a bona a otlolohile mme a tlisa lifahleho tsa bona mangoleng.
3. Tlisa matsoho matsohong a molekane oa hau 'me u mo tšoare, u tsamaise letsoho la hau haufi le mahetla a bona ha u ntse u phefumoloha le ho lula.

Lutse sotha

Otlolla 'mele oa hau o kaholimo ka Seated Twist.

Matšoao a maholo a sebetsa:

• mpa
• Lats
• mahlaseli

Ho etsa sena:

1. Nka boemo ba Phefumoloho.
2. Inhale, le holima exhale, balekane ka bobeli ba sotha mekokotlo ea bona ka ho le letona, ba beha letsoho la bona le letšehali lengoleng la bona le letona le le letona letsohong la balekane ba bona, ba shebile lehetleng la bona.
3. Tsoela pele ho hema, ho sotha hanyane hanyane ka exhale ka ngoe.

Palo ea Sefate se Habeli

Maoto a leoto le le leng joaloka Sefate se habeli a qala ho leka botsitso ba hau.

Matšoao a maholo a sebetsa:

• mpa
• glutes
• letheka
• quads
• mesifa

Ho etsa sena:

1. Ema lehlakore le molekane oa hau, letheka le ama maikutlo.
2. Eketsa matsoho a hau a kahare ka holimo ho hlooho ea hau, o a behe molemong oa hore liatla tsa hau li kopane.
3. Molekane e mong le e mong o phahamisa leoto la hae le kantle, o khumama ka mangole, ebe o beha leoto la bona le bataletse khahlano le serope sa bona sa kahare.
4. Tlisa matsoho a hau a kantle ho 'mele oa hau, o kopane le palema le palema.
5. Nka li-inhale le li-exhale tse ngata mona, o shebile ho boloka botsitso le ho lelefatsa mmele oa hau.

Tempele

Fumana karolo e tebileng ea mmele oa hau ka 'mele oa hau o nang le mofuta oa molekane oa Temple.

Matšoao a maholo a sebetsa:

• mpa
• letheka
• quads
• mesifa
• Lats

Ho etsa sena:

1. Ema o shebane le molekane oa hau le sebaka se ngata lipakeng tsa hau.
2. Balekane ka bobeli ba its'oarella thekeng, ba emisa ha li-torsos li lekana le lefatše.
3. Phahamisang lihlooho, le phahamise matsoho e le hore likarolo tse ka morao tsa matsoho a lona li shebahale hantle fatshe mme liatla tsa lona lia ama.
4. Nka letoto la phefumoloho e tebileng mona, o sutumelletse ka pele ho li-forearm tsa molekane oa hau mme o utloe ho otlolla kamora maoto a hau.

Setulo

Joalo ka squat empa ka thuso, molulasetulo oa molekane oa Pose ou lumella ho teba haholo setulong ho supa maoto a hau.

Matšoao a maholo a sebetsa:

• mpa
• li-quadriceps
• mesifa
• glutes
• biceps
• Lats

Ho etsa sena:

1. Ema le maoto a hao hammoho ho shebana le molekane oa hao, ho boloka 2-3 maoto pakeng tsa hao. Lula u shebile ka ho toba.
2. Tšoara ka letsoho manonyeletso le ho hula moea. Ho exhale, squat u sebelisa molekane oa hau joalo ka khanyetso, emisa ha lirope tsa hau li ts'oana le lefatše.
3. Tshehetsa mmele wa hao hanyane hanyane. U ka fetola boemo ba maoto a hau ho amohela sena.
4. Phefumoloha mona, ho boloka foromo e ntle.

Mohlabani III

Phephetsa ho leka-lekana, matla le ho tenyetseha le molekane oa hau Mohlabani oa Boraro.

Matšoao a maholo a sebetsa:

• mpa
• glutes
• mesifa
• gastrocnemius
• Lats
• li-rhomboids

Ho etsa sena:

1. Ema o shebile molekane oa hau ka maoto a 4-5 mahareng a hau.
2. Eketsa matsoho a hao kaholimo 'me u iteanye pele thekeng, u phahamisa leoto le le leng ka morao ho uena' me u boloke letheka la hao le lutse fatše. Uena le molekane oa hau le lokela ho khetha maoto a fapaneng bakeng sa tekano.
3. Ha u ntse u itšunya-tšunya pele, tšoara matsoho kapa manonyeletso a molekane oa hao, u eme ha litoropo tsa hao li bapile le lefatše. Lula u shebile fatše.
4. Inhale le ho tsoa moea mona, u sebelisa molekane oa hau bakeng sa teka-tekano.

Tloaelo ea lipakeng

Qala ho itšetleha haholo ka 'mele oa molekane oa hau lenaneong lena la lipakeng tsa yoga. Ke mohopolo o motle ho futhumala ka tse 'maloa tsa maikutlo ho tloha ts'ebetsong ea ba qalang pele o tlolela mona.

Hopola ho phomola nakong ena ea lipakeng, hobane ho tla etsa hore lintho li be bonolo le ho feta.

Kotsi ea sekepe

Motsoako oa hau o tla phephetsoa le Boat Pose oa molekane.

Matšoao a maholo a sebetsa:

• mpa

Ho etsa sena:

1. Qala ho lula fatše, u shebane le molekane oa hau.
2. Koba maoto 'me u hlome lirethe tsa hau fatše, u behe menoana ea hau khahlanong le e mong.
3. Eketsang matsoho a lona ka pel'a lona 'me le tšoarane ka matsoho ka holim'a letsoho.
4. Lehlakore le le leng ka nako, qala ho phahamisa maoto fatše, u lumelle leoto la hau ho kopana le leoto la hau hore le hōle ka botlalo. 'Mele ea hau e lokela ho theha W ha e behiloe.
5. Phefumoloha mona, ho boloka botsitso le sebopeho se setle.

Tsamaea Bend le lepolanka

Phahamisa lepolanka le tloaelehileng ka ho sebelisa molekane oa hau joalo ka thepa.

Matšoao a maholo a sebeliselitsoeng molekane oa 1:

• mpa
• quads
• mesifa
• gastrocnemius

Mesifa e meholo e sebelletse molekane 2:

• mpa
• triceps
• deltoids
• mahlaseli
• glutes
• mesifa
• gastrocnemius

Ho etsa sena:

1. Molekane 1 o nkile Forward Fold.
2. Molekane 2 o ile a nka lepolanka le phahameng la mokokotlo o tlase oa molekane oa 1: Tšoaea leoto le le leng ka nako, u phomole litlhōrō tsa maoto a hau mokokotlong oa molekane oa 1.

Poso ea Ngoana ea thusitsoeng

Molekane 2 o tla eketsa boima ho molekane oa 1's Child's Pose, a ba lumelle ho teba haholo. Chenchana sebakeng ka seng.

Matšoao a maholo a sebetsa:

• mpa

Ho etsa sena:

1. Molekane 1 o nka Pose ea Ngoana: Lula lirethe, mangole a hasane, 'me u behe torso ea hau pakeng tsa maoto, u otlolle matsoho ka pele.
2. Molekane 2 o lula ka bonolo mokokotlong oa molekane oa 1 ka tlase, o beha mokokotlo oa hau fatše khahlanong le molekane oa 2 mme o otlolla maoto.

Seemo sa letsoho

Molekane 2 a ka itloaetsa liloko tsa letsoho le ts'ehetso ea molekane oa 1. Fetoha maemo haeba ho khonahala hore ka bobeli le kene moketeng oo.

Matšoao a maholo a sebetsa:

• mpa
• mahlaseli
• deltoids
• Lats

Ho etsa sena:

1. Molekane 1 o rapaletse fatše, matsoho a otlolohile ka pele.
2. Molekane 2 o nka boemo bo phahameng ba mapolanka kaholimo ho molekane oa 1, ba beha matsoho a bona maqaqailaneng le maqaqailaneng a molekane oa bona matsohong a molekane oa 1.
3. Inhale, 'me ho exhale, molekane 1 o qala ho lula ha molekane oa hae a ikokotlela lethekeng. Emisa ha mmele o kaholimo-limo oa molekane oa 2 o shebahala fatshe.

Motantsi oa Bobeli

Etsa setšoantšo sena se tšoanelehang sa Instagram ho khothaletsa ho fetoha le maemo le ho ikutloa u otlolohile haholo lethekeng la hao le sekhutlong.

Matšoao a maholo a sebetsa:

• mpa
• glutes
• mesifa
• quads

Ho etsa sena:

1. Qala ho ema, o shebile molekane oa hau ka maoto a ka bang 2 lipakeng tsa hau. Tsamaisa leoto le letona la molekane oa 1 le leoto le letona la molekane oa 2.
2. Balekane ka bobeli ba phahamisetsa matsoho a bona a matona kaholimo, ba tlisa liatla tsa matsoho ho kopana bohareng.
3. Balekane ka bobeli ba itšoara ka maqaqailana a leqele, ba tlisa leoto ho ea tlase.
4. Qala ho khumama thekeng ho ea ho le leng, u tobetse matsohong a hao le ho tataisetsa leoto la hau holimo leholimong.
5. Inhale le ho tsoa moea mona, o leka ho tlisa leoto la hau hofihlela ka moea o mong le o mong.

Borokho le Ts'ehetso ea Mahetla a Ts'ehetsoeng

Moketane oa hau o kamorao - kapa mokokotlo oa mmele oa hau - o tla ikoetlisa ka poso ena. Chenchana sebakeng ka seng, ha ho khonahala.

Matšoao a maholo a sebetsa:

• mpa
• mesifa
• glutes

Ho etsa sena:

1. Molekane 1 o ile a nka boemo ba Borokho: mangole a kobehile, maoto a bataletse fatše, mme mokokotlo le mokokotlo o tlase o hatelletse holimo leholimong.
2. Molekane 2 o nka mahetla a ts'ehetsoeng a eme hole le molekane oa hae 1: Bea maoto a hao mangoleng a molekane oa 1, mokokotlong fatše. Molekane oa bobeli o lokela ho penya maoto a bona, a etse mola o otlolohileng ho tloha mangoleng ho ea mahetleng.

Setulo le Thaba

Molekane 1 o etsa boholo ba mosebetsi mona, o thusoa ke ho se lumellane ha molekane oa 2.

Matšoao a maholo a sebeliselitsoeng molekane oa 1:

• mpa
• quads
• mesifa
• glutes
• Lats
• li-rhomboids
• triceps

Mesifa e meholo e sebelletse molekane 2:

• mpa
• quads
• gastrocnemius

Ho etsa sena:

1. Molekane 1 o nka Chair Pose, ba lutse ha ba ntse ba otlolla matsoho a bona ka pele.
2. Molekane 2 o beha maoto a bona ka bonngoe mangoleng a molekane oa 1, ka bobeli ba ts'oarana ka matsoho kapa manonyeletso, ha molekane 1 a eme.
3. Molekane 1 o its'etleha ka bo eona ho ts'ehetsa boima ba molekane oa 2.

Tloaelo e tsoetseng pele

Mabili a koetliso a timme ts'ebetsong ena e tsoetseng pele, moo o tla itlhahloba matla, botsitso, le ho tsamaea hammoho le tlamo - le ts'epo - eo o nang le eona le molekane oa hau.

Tse ngata tsa mehato ena li nkuoa e le acro yoga, e leng motsoako oa yoga le li-acrobatics.

Haeba u le moholo ho feta molekane oa hau (kapa ka lehlakoreng le leng), rera ho qala ka boemo bo tlase ho fihlela ka bobeli le phutholohile ho lekana.

Mohlabani ea fofang

E le e 'ngoe ea tsa mantlha - ebile e monate! - Molekane ea tsoetseng pele oa yoga o tsamaea, mohlabani ea fofang o etsa hore e mong le e mong a phutholohe ha molekane a le mong a fofa.

Matšoao a maholo a sebeliselitsoeng molekane oa 1:

• mpa
• mesifa
• quads
• gastrocnemius

Mesifa e meholo e sebelletse molekane 2:

• mpa
• glutes
• mesifa
• Lats

Ho etsa sena:

1. Molekane 1 o qala ho paqama fatše.
2. Molekane 1 o phahamisa maoto a bona fatše, mangole a kobehile, ka hona molekane oa 2 a ka beha a bona khahlanong le maoto a molekane oa 1.
3. Ho tšoara matsoho bakeng sa tšehetso, molekane 1 o otlolla maoto, o phahamisa molekane oa hae 2 fatše. Molekane 2 o boloka 'mele ea bona e otlolohile.
4. Ha bobeli ba lona le ikutloa le tsitsitse, lokollang matsoho, 'me molekane oa lona oa 2 a otlolla matsoho ka pel'a bona.

Polanka e habeli

Mapolanka a mabeli a betere ho feta a le mong. Hlahloba matla a 'mele oa hau kaofela ka motsamao ona.

Matšoao a maholo a sebetsa:

• mpa
• mahlaseli
• deltoids
• glutes
• mesifa

Ho etsa sena:

1. Molekane 1 o nka lepolanka le phahameng.
2. Molekane 2 o na le lepolanka le phahameng kaholimo ho molekane oa hae 1: Tlamella letheka la bona, beha matsoho a hao maqaqailaneng, ebe o hloa maoto le maqaqailana a hao ka hloko mahetleng a bona, leoto le le leng ka nako.

Ntja e shebaneng habeli tlase

Otlolla mme o matlafatse ka Ntja e shebileng tlase habeli. Haeba u ntse u sebeletsa ho ema ka letsoho, ena ke tloaelo e ntle.

Matšoao a maholo a sebetsa:

• mpa
• deltoids
• mesifa

Ho etsa sena:

1. Molekane 1 o paqame fatše, matsoho le maoto a le maemong a ho sutumelletsa ho Ntja e shebileng tlase - matsoho sefubeng le maoto ka thoko.
2. Molekane 2 o nka Ntja e shebileng tlase ka holim'a molekane oa 1 - maoto a molekane oa 2 mokokotlong o tlase oa molekane 1 le matsoho a ka bang leoto le le leng ka pele ho molekane 1.
3. Molekane 1 o nyoloha butle ho ea ho Ntja e shebaneng le tlase ha molekane oa 2 a lula a tsitsitse maemong a bona.
4. 'Mele oa Partner 2 o tla qetella o thehile L. ka morao, o shebile holimo.

Leqephe le phuthiloeng

Mona, molekane 1 o tla tšehetsa molekane oa hae oa 2 ha ba ntse ba hema phomolo.

Matšoao a maholo a sebeliselitsoeng molekane oa 1:

• mpa
• mosifa
• quads
• gastrocnemius

Mesifa e meholo e sebelletse molekane 2:

• mpa
• glutes
• mesifa

Ho etsa sena:

1. Nka boemo ba Mohlabani oa Sefofane.
2. Tlohelanang matsoho.
3. Molekane 2 o kobeha thekeng, a tlohella matsoho le 'mele oa hae ho leketla.

Terone Pose

Nka terone ea hau! Mona hape, molekane 1 o tla be a beha mojaro ha molekane oa 2 a tla hloka ho tseba ho leka-lekana.

Matšoao a maholo a sebeliselitsoeng molekane oa 1:

• mpa
• mesifa
• quads
• gastrocnemius
• mahlaseli
• deltoids

Mesifa e meholo e sebelletse molekane 2:

• mpa
• mesifa
• gastrocnemius

Ho etsa sena:

1. Molekane 1 o rapaletse ka mokokotlo, maoto a atolositsoe holimo.
2. Molekane 2 o eme a shebane le molekane oa 1, maoto ka lehlakoreng le leng la molala oa molekane oa 1.
3. Molekane 1 o khumama ka mangole.
4. Molekane 2 o lula morao maotong a molekane oa 1.
5. Molekane 1 o phahamisetsa maoto a bona holimo.
6. Molekane 2 o khumama maoto, o beha maoto a bona matsohong a molekane oa 1.

Star Pose

Fumana boiketlo ha u ntse u thulametse ho molekane oa hau oa Star Pose.

Matšoao a maholo a sebeliselitsoeng molekane oa 1:

• mpa
• quads
• mesifa
• gastrocnemius
• mahlaseli
• deltoids
• triceps

Matšoao a maholo a sebeliselitsoeng molekane 2:

• mpa
• triceps
• glutes
• mesifa

Ho etsa sena:

1. Molekane 1 o rapaletse ka mokokotlo, maoto a phahame holimo.
2. Molekane 2 o eme hloohong ea molekane oa 1, ebe bobeli ba tšoarana ka matsoho.
3. Molekane 2 o beha mahetla a bona maotong a molekane oa 1, ebe o tlolela 'mele ea bona e tlase moeeng, a sebelisa matsoho a bona ho fumana botsitso.
4. Hang ha e tsitsitse sebakeng sa moea, tlohela maoto a oele kantle.

Lebili la leoto le le leng

U tla hloka phetoho e kholo le motsamao bakeng sa Lebili le leoto le le leng - se tlatsetsang ke hore ho etsa motsamao ona le molekane ho tla u fa botsitso.

Matšoao a maholo a sebetsa:

• mpa
• deltoids
• Lats
• glutes
• mesifa

Ho etsa sena:

1. Balekane ka bobeli ba qala ka ho robala ka mokokotlo, mangole a kobehile, maoto a bataletse fatše, menoana ea maoto e ama.
2. Beha liatla tsa hau ka menoana e shebileng maoto a hau - o tla hloka ho phahamisa matsoho holimo le ho potoloha ho etsa joalo.
3. Sutumelletsa liatleng tsa hao le maotong ka mokokotlo oa hao, otlolla matsoho le maoto e le hore 'mele oa hau o thehe U.
4. Butle-butle phahamisa leoto le le leng fatše, le atolose ka botlalo, 'me u kopane le leoto la molekane oa hau bohareng.

Ntlha ea bohlokoa

Ho tloha qalong ho ea pele, yoga ea molekane ke tsela e ikhethang ea ho tlamahana ha o ntse o haha ​​mesifa. Lula u tsepamisitse mohopolo holima karolo ea khokahano, butle-butle u sebetse ho fihlela mehato e rarahaneng - 'me u se lebale ho ithabisa ha u ntse u e etsa!

Nicole Davis ke sengoli se lulang Madison, WI, mokoetlisi oa motho ka mong, le morupeli oa boikoetliso ba sehlopha bao sepheo sa bona e leng ho thusa basali ho phela bophelo bo matla, bo phetseng hantle le bo thabileng. Ha a sa ikoetlise le monna oa hae kapa a lelekisa morali oa hae e monyane, o shebelletse mananeo a botlokotsebe a TV kapa o etsa bohobe ba hlama e bolila ho tloha qalong. Mo fumane Instagram bakeng sa lits'oants'o tsa boikoetliso, #momlife, le tse ling.