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Yoga ke mokhoa o felletseng o ikemiselitseng ho u thusa ho ntlafatsa boiketlo ba hau ba kelello le bophelo ba hau ba maikutlo le ba mmele. Boithuto bo netefalitse hore yoga e ka u ts'ehetsa boitekong ba hau ba ho fokotsa lijo tse se nang phepo, ho hlola botsoa, ho tlohela koae, ho u thusa ho fokotsa khatello ea maikutlo, ho ntlafatsa sepheo sa hau, ho loants'a boroko joalo-joalo. [1] .

Boikoetliso bo bolokehileng le bo sebetsang bakeng sa bakhachane, yoga ha e thuse feela ho fana ka phomolo nakong ea bokhachane, empa e ka thusa ho hlophisetsa 'mele oa hau bakeng sa ho pepa le ho pepa. Sengoliloeng sena, Boldsky o tla u joetsa ka li-asanas tsa yoga tse 7 tse ka ruisang molemo ka nehelano e tloaelehileng.

Joalokaha lingaka li eletsa, tsela e molemohali ea ho lokisa 'mele oa hau bakeng sa ho pepa ka mokhoa o tloaelehileng ke ka ho ikoetlisa khafetsa le ho ja lijo tse nepahetseng. Yoga ea pelehi ke e 'ngoe ea boikoetliso bo botle bo thusang ho lokisa mmele pele o pepa ka mokhoa o tloaelehileng.

Joalokaha lithuto li bontša, yoga ea bakhachane e tsoela 'mele molemo ka litsela tse latelang [pedi] :

Thuso e nolofalletsa basebetsi
E fokotsa bohloko ba pelehi
E matlafatsa sebaka sa pelvic
E ntlafatsa phallo ea mali
E ea ntlafala boleng ba ho robala

Re thathamisitse maemo a supileng a yoga a pelehi a ka thusang mmele oa hau ho pepa ka mokhoa o tloaelehileng. Sheba file ea Yoga e Batla Tlhahiso e Tloaelehileng .

1. Konasana kapa Angle Pose

Ponahalo ea angle e ka thusa ho matlafatsa matsoho, maoto, lesapo la mokokotlo le mesifa mahlakoreng a 'mele oa hau [3] . E boetse e thusa ho eketsa ho tenyetseha ha mokokotlo le ho imolla bohloko ba morao.

Mokhoa oa ho etsa Konasana kapa Angle Pose:

Mohato oa 1: Ema o otlolohile ka maoto ka bophara ba bophara ba letheka le matsoho haufi le 'mele.
Mohato oa 2: Butle-butle ha u hema 'me u phahamise letsoho le letšehali hore menoana e supe siling.
Mohato oa 3: Phefumoloha 'me u khumame ka ho le letona, pele ho tloha mokokotlong, ebe u tsamaisa pelvis ka ho le letšehali le ho koba.
Mohato oa 4: Retelletsa hlooho ea hau ho sheba holimo ka letsohong le letšehali ebe u otlolla litsoeng.
Hata 5: Ha o ntse o phefumoloha, otlolla mmele wa hao mme ha o ntse o phefumoloha, tlisa letsoho la hao le letshehadi tlase.
Hata 6: Pheta ka letsoho le letona.

2. Bhadrasana kapa Butterfly Pose

E 'ngoe ea yoga ea pelehi ea pelehi e ka thusa' m'a ea lebelletseng, serurubele se na le molemo bakeng sa mesifa le methapo ea sebaka sa urogenital mme se thusa ho ntlafatsa maemo. Hape, e nolofalletsa phepelo ea mali a hloekileng a oksijene sebakeng sa likhahla [4] .

U ka etsa joang Bhadrasana kapa Butterfly Pose:

Mohato oa 1: Lula fatše u otlolotse maoto.
Mohato oa bobeli: Ha u ntse u hula moea, hula maoto a hau ho uena, u boloke bohato ba maoto hammoho le mokokotlo oa hao o otlolohile.
Mohato oa 3: Joale, beha matsoho mangoleng kapa u tšoare menoaneng.
Mohato oa 4: Lula asana ena ha feela u phutholohile.
Hata 5: Ha u ntse u tsoa, khutlela sebakeng sa ho qala.

3. Utkatasana kapa Molula-setulo

E boetse e bitsoa squat e ts'oaretsoeng, ho etsa setulo sa yoga ho ka ntlafatsa le ho matlafatsa mesifa e tlase ka ho fetisisa latissimus dorsi ea hau [5] . Ka mantsoe a mang, e thusa ho matlafatsa mokokotlo oa hau o ka tlase, mokokotlo le letheka, ho lokisetsa 'mele oa hau ho pepa.

Mokhoa oa ho etsa Utkatasana kapa Pose Chair:

Mohato oa 1: Ema o otlolohile fatše 'me u behe maoto a hao hanyane.
Mohato oa 2: Otlolla matsoho pele, liatla li shebile tlase ebe matsoho a otlolohile.
Hata 3: Ebe ka bonolo o khumama mangole 'me u sutumetse noka ea hao, joalo ka ha eka u lutse setulong.
Mohato oa 4: Lula boemong, ho boloka mokokotlo oa hao o otlolohile 'me matsoho a lekana fatše.
Hata 5: Tšoara pose ka motsotso o le mong.
Mohato oa 6: Joale ho khutlela maemong, qala ka ho otlolla mangole, ho lateloe ke ho hula moea ebe o phahamisa 'mele le ho tsoa.

4. Parvatasana kapa Thaba ea Thaba

Boemo ba ho iphuthumatsa, yoga asana ena e sebetsa hantle ho otlolla mokokotlo oa hao o ka tlase, matsoho le 'mele. E boetse e thusa ho kokobetsa bohloko ba morao le ho ntlafatsa ho potoloha ha mali mpeng e ka tlase [6] .

Tsela ea ho etsa Parvatasana kapa Mountain Pose:

U ka etsa sena ka ho lula fatše kapa ho ema. Haeba u eme,

Mohato oa 1: Ema ka maoto 'me u otlolle lirethe tsa hau.
Mohato oa 2: Mokokotlo o tlameha ho otloloha, 'me matsoho a tlameha ho ba ka lehlakoreng le leng la' mele.
Hata 3: Nka moea o tebileng ebe o otlolla mokokotlo.
Hata 4: Phahamisa palema kaholimo ho hlooho.
Mohato oa 5: Phahamisa maqaqailana 'me u eme ka menoana ea hau ea maoto.
Hata 6: Etsa sena makhetlo a leshome.

Haeba u lutse fatše,

Mohato oa 1: Lula fatše ka maoto a koetsoeng hantle.
Mohato oa bobeli: Hula moea ha matsoho a hao a phahama 'me liatla tsa hau li kopana hammoho ka holim'a hlooho ea hau, u otlolla mokokotlo oa hau ha u ntse u hema haholo.
Hata 3: Hona joale, exhale ha u ntse u phutholoha mahetleng.
Hata 4: Pheta makhetlo ana a leshome.

5. Paryankasana kapa Couch Pose

Ha ho bapisoa le ntho e thata, setulo sa setulo se kang bethe se ka qojoa ke ba qalang. Puo ena ea yoga e thusa haholo ho mme ea lebelletseng, e matlafatsa mesifa le lirope tsa mpeng le pelvic [7] .

U ka etsa joang Paryankasana kapa Couch Pose:

Mohato oa 1: Khumama ka 'mete ka mangole hammoho le lirope tse shebaneng hantle le moseme.
Hata 2: Lula letheka pakeng tsa maoto le mangole le bophara ba letheka.
Hata 3: Butle-butle khutlela morao ho robala.
Hata 4: Khutlela morao ha u ntse u otlile ka lehlakore.
Mohato oa 5: Joale, nka matsoho a hao ka holim'a matsoho a hau a kentsoe ka setsoeng.
Mohato oa 6: Litsoeng le lokela ho penya ka moseme ho ts'ehetsa 'mele ha o ntse o thula.
Mohato oa 7: Etsa bonnete ba hore moqhaka oa hlooho ea hau o phomotse butle mosameng.
Hata 8: Tšoara pose ka metsotsoana e 30 ho isa ho motsotso o le mong 'me u phefumolohe ka ho teba le butle.
Mohato oa 9: Lokolla boemo ba hau ka ho hlobolisa matsoho ebe u khutlisetsa setsoe ho moseme.
Mohato oa 10: Phomola metsotso e seng mekae.

Tlhokomeliso: Bakhachane ba se nang boiphihlelo ba lokela ho qoba mokhoa ona oa yoga hobane ho ka ba thata ho its'etleha ka lesea.

6. Yastikasana kapa Stick Pose

Yastikasana e matlafatsa 'mele oa hau ka ho tlosa khatello leha e le efe ea mesifa kapa tsitsipano. E bebofatsa bohloko ba manonyeletso, kaha e otlolla maoto le matsoho a ka holimo le a tlase hammoho le mokokotlo. Ka ho ikoetlisa ka asana, o ka fana ka phomolo ho mesifa ea 'mele oa hau, haholoholo pelvic le mpa [8] .

U ka etsa Yastikasana joang kapa u khomarele?

Mohato oa 1: Ema o otlolohile fatše kapa moseme.
Mohato oa bobeli: Tsamaisetsa matsoho ka holim'a hlooho ea hau ha u ntse u hema moea o tebileng ebe o a otlolla, hammoho le maoto.
Mohato oa 3: Boloka lekhalo le lenyane lipakeng tsa maoto le matsoho.
Mohato oa 4: Boloka boemo ba metsotso e 20-25, ho boloka phefumoloho e sa khaotseng.
Hata 5: Tloo boemong ba mantlha ka phallo e telele le e tebileng 'me u khutlisetse matsoho mahlakoreng a hau.
Mohato oa 6: Pheta makhetlo a 3-5.

7. Vakrasana kapa Potso e Sothehileng

Ho ikoetlisa ka mokhoa ona oa yoga ho ka thusa ho matlafatsa mokokotlo, molala le maoto [9] . Ntle le moo, ponahalo e sothehileng e na le molemo ho bo-mme ba lebelletseng hobane e thusa ho silila litho tsa mpa, e thusa ho bebofatsa bohloko [10] .

Mokhoa oa ho etsa Vakrasana kapa Posi e sothehileng:

Mohato oa 1: Lula fatše u otlolotse maoto.
Hata 2: Joale, koba leoto le letona 'me u le hule ka lehlakoreng la hao ho fihlela le phomola haufi le lengole la hao le letšehali.
Mohato oa 3: Beha letsoho la hau le letona kamora mokokotlo le letsoho le letšehali holim'a lengole le letona, u ts'oere leqaqailana la hao le letona.
Hata 4: Ebe u sutumetsa lengole la hao le letona ka hohle kamoo ho ka khonehang 'me ha u ntse u tsoa moea, sotha kutu ea hau ka lehlakoreng le letona.
Hata 5: Joale pheta mehato e ts'oanang le lehlakore le letšehali.

Ka Tsebiso ea ho Qetela…

Li-asanas tsohle tsa yoga tse boletsoeng sengoloeng sena ke lintlha tsa mantlha tse ka thusang ho khatholla mesifa le ho lokisetsa 'mele oa hau liphetoho tse tlang. Haeba u thatafalloa ke ho etsa maemo, joalo ka Vakrasana kapa Paryankasana, u se ke oa ikhathatsa ho fihlela maemo. Bua le ngaka ea yoga haeba u na le lipelaelo.