Tsena ke linako tse sa tsitsang, 'me boholo ba rona re na le khatello ea maikutlo ka tsela e itseng. Yoga ke e 'ngoe ea mekhoa e metle ea ho sebetsana le khatello ea maikutlo; e u fa maikutlo a khutso le boiketlo ba kelello hammoho le melemo ea 'mele.
Haeba u moqali oa yoga 'me u sa batle ho leka ho rarahana asana ntle le ho fihlella morupeli, mona ke tse ling tse bonolo ho kenya ts'ebetsong ho otla khatello ea maikutlo.
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Sukhasana
E boetse e tsejoa e le Easy Pose, Sukhasana ke boemo boo mohlomong u seng u ntse u bo sebelisa u sa hlokomele. Ho itloaetsa ka kelello, ho ka hlahisa melemo ho tloha ho khutso le khotso ea kelello, ho imolla mokhathala le khatello ea kelello, le ho ntlafatsa boemo ba kakaretso le botsitso. Lula fatše ka maoto, maoto a haola ka har'a liphahlo. Leoto le leng le le leng le lokela ho ba tlas'a lengole le fapaneng. Boloka mokokotlo o le molelele ebile o otlolohile, o tsamaellane le molala le hlooho. Boloka matsoho mangoleng kapa ka selelung seretse kapa matsoho a shebile fatshe. Koala mahlo a hao, kenya moea 'me u phefumolohe ka botebo,' me u tšoare metsotso e 2-3. Ebe u fetola mahlakoreng, u behe leoto le neng le le ka holimo ka tlaase. Pheta-pheta.
Tadasana
The Mountain Pose kapa Tadasana ke motheo oa maemo ohle a ho ema, 'me e thusa ho fokotsa ho tšoenyeha ka ho ntlafatsa taolo ea ho hema, le ho u thusa hore u ikutloe u sireletsehile haholoanyane u bile u tsitsitse. Ema ka maoto a hao ka ho toba tlas'a letheka la hao, 'mele o otlolohile' me o lumellane, boima ba 'mele bo phatlalalitsoe ka tsela e tšoanang. Phahamisa matsoho holim'a hlooho ea hau, ebe u kopanya menoana ea hau ka matsoho a shebile holimo. Ha u ntse u etsa sena, phahamisa 'mele oa hao ka bonolo ho menoana ea hau,' me u hema. U ka khutlisetsa mahetla morao hanyenyane, u bula sefuba sa hau. Tšoara boemo bona bakeng sa lipalo tse 3-4, hammoho le phefumoloho ea hau. Exhale ha u ntse u lokolla ka tsela e ts'oanang le eo u kenang ka eona - ho tlisa matsoho a hau mahlakoreng a 'mele oa hau,' me lirethe li khutlela fatše. Pheta makhetlo a 10-12.
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Araba
Araba kapa Pose ea Ngoana e na le tšusumetso e tobileng tsamaisong ea methapo le lymphatic, e fokotsa khatello ea kelello le mokhathala le ho boloka kelello e khutsitse 'me e khutsitse. Ho itloaetsa araba , khumama le maoto a hao hammoho, ebe u lula morao u lutse letheka la hao lirethe. Ntle le ho phahamisa letheka, u inamele ka bonolo pele, ho fihlela sefuba sa hao se lutse holim'a lirope tsa hao, 'me phatla ea hao e ama fatše (o ka sebelisa mosamo ka makhetlo a seng makae a pele). U ka boloka matsoho a hao ka lehlakoreng la hao, matsoho a shebile holimo, kapa a otlolle ka pel'a hao haeba u hloka tšehetso e eketsehileng.
Setubandasana
E boetse e tsejoa e le bridge pose, setubandasana e ka rarolla mathata a kang ho hlobaela, matšoenyeho le migraine. Hape ho molemo ho laola khatello ea mali le ho thibela ho opeloa ke mokokotlo. Robala ka mokokotlo oa hao, 'me u khumame mangole. Maoto a lokela ho ba ka ho toba tlas'a mangole, a arohane le letheka ka bophara. Matsoho a lokela ho ba ka mahlakoreng a 'mele, liatla li shebile fatše. Bula ka bonolo 'me u phahamise letheka, u boloke maoto le matsoho a hao a tiile fatše,' me u se ke ua sisinya mangole. Sebelisa mesifa ea hau ea marako ho tsoela pele ho sutumelletsa letheka holimo - u se ke ua hula mokokotlo oa hau. Tšoara lipalo tse 5, ebe u phefumoloha 'me butle-butle u lokolle letheka ho ea tlase ho fihlela u khutlela sebakeng sa ho qala. Pheta makhetlo a 'maloa ka letsatsi.
Shavasana
Shavasana kapa setopo sa setopo, se itloaetsang qetellong ea lenaneo la yoga, se etsa hore u elelloe ho phefumoloha ha hao, ho fokotsa khatello ea kelello le khatello ea kelello, ho netefatsa ho tsepamisa mohopolo le ho phela hantle kelellong le ho boloka ho tepella maikutlong. Robala ka mokokotlo oa hao, maoto a arohane hanyenyane, matsoho a pota-potileng lisenthimithara tse 6 ho tloha 'meleng, matsoho a shebile holimo. Tsamaisa hlooho ea hau ho fihlela u fumana sebaka se phutholohileng le se phutholohileng ho se phomotsa. Etsa bonnete ba hore u phutholohile, kaha ha ua lokela ho sisinyeha hang ha u le boemong bona. Phefumoloha haholo, phomola kelello ea hau le karolo e 'ngoe le e' ngoe ea 'mele, empa u se ke ua robala! Ho tsoa Shavasana , tsamaisa menoana ea hau butle-butle, otlolla 'mele oa hau - maoto a lebisitse tlase, matsoho a shebile ka ntle,' me torso e atoloha - ha u ntse u tsamaisa hlooho ka bonolo. Retelehela ka lehlakoreng le leng le le leng 'me u kene sebakeng sa ho lula ka maoto a sefapano.
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E hlophisitsoeng ke Ainee Nizami
