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Yoga bakeng sa mathata a boko, Udgeeth Pranayama, Uddeeth Pranayama e tla tlosa mathata ohle a kelello. BoldskyMekhahlelo ea yoga e bitsoa 'asanas'. Likarolo tsena kapa asanas li thusa ho ntlafatsa phallo ea mali likarolong tse fapaneng tsa 'mele. E thibela mefuta e fapaneng ea bokuli ho ama 'mele oa motho.
E 'ngoe ea lintlha tsa bohlokoahali ka yoga ke ho thuisa le ho hema ka mokhoa o laoloang hona ho tla thusa ts'ebetsong e ntlafetseng ea boko. Boithuto bo bontšitse hore metsotso e 20 ea yoga ka letsatsi e tla ntlafatsa lebelo le ho nepahala ha mohopolo oa hau.
Ho na le li-asanas tse fapaneng tsa boko tse hlokang ho ikoetlisa letsatsi le letsatsi ho fihlela boemo bona ba ho nepahala. Melemo ea yoga bokong e kholo haholo. Tse ling tsa asanas li tla thusa ts'ebetsong e nepahetseng ea boko.
Tse latelang ke li-asanas tsa yoga tse 'maloa tsa boko tse hlokang ho etsoa letsatsi le letsatsi. Melemo ea Yoga bokong e tla thusa ho khatholla kelello le 'mele hore li sebetse hantle.
E emetse Pele Bend (Uttanasana)
Yoga asana ea boko e hloka hore o eme o otlolohile. Ebe o khumama ebe o beha matsoho ka ntle ho maoto, boloka mokokotlo le lengole li otlolohile.
Palo ea Sefate (Vrikshasana)
Ho etsa bonnete ba hore yoga e rua molemo bokong, ema o otlolohile 'me u kobe leoto la hau le letona e le hore le ka beoa seropeng sa leqele menoana ea sona e le tlase. Phahamisetsa matsoho a hao kaholimo ho hlooho ea hao sebakeng sa thapelo.
Palo ea Triangle (Trikonasana)
Ema le maoto a hao a arohane, mangole a otlolohile 'me u phahamise letsoho la hau le ts'oanang le lefatše. Leoto la hao le letona le mokokotlo li lokela ho tšoana hantle le fatše.
Palo ea Likhutlo li Ntšitsoeng (Parivrtta Trikonasana)
Ena ke ponahalo e khutšoane ea khutlo-tharo. Phomola letsoho la hau le letšehali mokatong oa fatše. Phahamisetsa letsoho la hao le letona hodimo mme o shebe monwaneng wa hao o motona.
Ntja e shebileng tlase (Adho Mukha Shvanasana)
Ena ke yoga asana bakeng sa tšebetso e ntle ea boko. Bakeng sa sena, o hloka ho qala ka maoto a mane, phahamisa mangole fatše ebe o tobetsa sefuba sa hao maotong a hao.
Potso ea kamele (Ustrasana)
Khumama ka maoto u arohane, maoto a hao a le otlolohile fatše, lirope tsa hao, mokokotlo le molala li lokela ho theha mola o otlolohileng o shebileng fatše. Boemo bona ba yoga bo thusa boko.
Phere ea Hare (Shashankasana)
Qala ka ho lula lirethe tsa hau. Ka morao le molaleng ka kotloloho. Koba 'mele oa hao holim'a lirope e le hore phatla e tla ama' mete. Ena ke e 'ngoe ea li-asanas tsa yoga bakeng sa boko.
Lumelisa ho Letsatsi (Suryanamaskar)
Surynamaska ke yoga asana e tsebahalang ka ho fetisisa le e amoheloang bakeng sa ho ntlafatsa matla a boko. Itloaetse suryanamaska ho ntlafatsa ts'ebetso ea boko.
O lutse ka pele bend (Paschimottanasana)
Ho etsa paschimottanasana, lula fatše maoto a otlolohile 'me matsoho a behiloe pela' mele. Koba 'mele oa hau pele. Lelefatsa lerapo la hao la mohatla 'me u otlollele matsoho pele menoaneng ea hau.
Sebaka sa mohoma (Halasana)
Sena se ka ba thata ho ba qalang, empa haeba se etsoa khafetsa, sena se tla thusa ts'ebetsong e nepahetseng ea boko. Phahamisa leoto ka mor'a ho robala fatše 'me u tlise maoto a hao fatše ka holim'a hlooho ea hau fatše.
Pherese ea sefefo (Vajrasana)
Ena ke e 'ngoe ea li-asanas tsa yoga tse sebetsang ka ho fetisisa bakeng sa ts'ebetso ea boko. Khumama fatše ka mangole, menoana e meholo ea maoto le maqaqailana a tšoanang. Beha liatla tsa hau mangoleng ebe u sheba ka pele.
Potso ea Lotus (Padmasana)
Beha leoto le leng le le leng ka holim'a serope se loantšanang. Matsoho ka mangole a phahamisitse liatla, menoana e metona ea letsoho le ea maoto a mabeli hammoho. Koala mahlo 'me u shebane le ho hema.
