Setšoantšo: Shutterstock An asana ke boemo ba 'mele bo etsoang molemong oa bophelo bo botle le kelello. Lentsoe lena le nkiloe lentsoeng la Sanskrit le bolelang boemo kapa boemo. Leha boikoetliso e le mohopolo o mocha empa ho etsa mefuta e fapaneng ea asanas ea yoga ke mohopolo oa khale. Le hoja hangata batho ba ikutloa joalo asana u se ke ua kenyelletsa cardio e matla le boima ba 'mele, Liphuputso li paka hore asanas e ka thusa motho ho theola boima ba 'mele, ho tsitsisa bohloko ba nako , e thunya holimo bophelo bo botle ba pelo le tshilo ya dijo . Asanas e ka ba ea etsoa lapeng ntle le lisebelisoa leha e le life.
ngoe. Melemo ea Asanas
tse pedi. Sukhasana Or Easy Pose
3. Naukasana Kapa Boat Pose
Tse nne. Dhanurasana Kapa Bow Pose
5. Vakrasana Kapa Sotha Pose
6. Kakasana Kapa Lekhoaba Pose
7. Bhujangasana Kapa Cobra Otlolla
8. Halasana Kapa Lema Pose
9. Sarvangasana Kapa Mahetla Ema
10. Shirsasana Kapa Hlooho ea hlooho
leshome le motso o mong. Gomukhasana or Cow Face Pose
12. Mefuta e fapaneng ea Lipotso tsa Asanas
Melemo ea Asanas
Asanas ha e le hantle sebetsa ho tlotsa mesifa, manonyeletso, li-ligamente le likarolo tse ling tsa 'mele. Sena se thusa ho eketsa ho potoloha le ho feto-fetoha ha maemo. Li boetse li thusa ho ntlafatsa bophelo bo botle ba 'mele oa ka hare ha li-asanas tse fapaneng li sebetsa likarolong tse fapaneng tsa ka hare tsa' mele. Kahoo haeba u na le boemo bofe kapa bofe ba bophelo bo botle, u ka batla asana e loketseng eo u ka itloaetsang eona ho thusa ho hlokomela bokuli.
Ka linako tse ling, batho ba ikutloa ba khathetse 'me ba khathetse ntle le ho ba le boemo leha e le bofe ba bongaka. Ho ikwetlisa letsatsi le letsatsi asana e ka matlafatsa matla le ho ntlafatsa bophelo bo botle. Ha u ntse u ikakhetse ka setotsoana kemisong ea hau ea letsatsi le letsatsi, asana e ka thusa ho boloka botsitso ba kelello le 'mele. Metsotso e 10 feela ea ho etsa asana e ka tsoela bophelo ba hao molemo. Re thathamisa tse ling tsa asana ho ka ba joalo molemo bakeng sa bophelo bo botle ba hau .
Sukhasana Or Easy Pose
Setšoantšo: S hutterstock
Ena ke ntho e tsotehang bakeng sa ba qalang kaha e fana ka matšeliso a lakatsehang. The asana e ka nqane ho litekanyo tsa 'mele 'me e fana ka thabo ea moea. Sukhasana ho molemo ho fokotsa matšoenyeho le khatello ea maikutlo le ho kgathala kelellong . E lokisa boemo ba 'mele le ho otlolla sefuba le mokokotlo.
Keletso: Lula u kentse maoto ka har'a lirope tse fapaneng 'me mokokotlo o lokela ho otloloha ka ho otloloha. Matsoho a lokela ho behoa mangoleng 'me a hema ka hare le ka ntle ka bonolo.
Naukasana Kapa Boat Pose
Setšoantšo: Shutterstock
Ena ke e 'ngoe ea bonolo asanas . Sena asana otlolla mesifa ea mpa mme e ntlafatsa tšilo ea lijo le e fokotsa mafura a mpeng . Ho molemo ho ntlafatsa katleho ea mesifa ea mpa.
Keletso: Motho o hloka ho robala ka mokokotlo oa hae ka maoto hammoho le matsoho holim'a lirope, ntle le ho li ama. Ebe 'mele o lokela ho etsa angle ea 30-degree.
Dhanurasana Kapa Bow Pose
Setšoantšo: Shutterstock
E otlolla 'mele oohle. Eona e thusa ho theola boima ba 'mele mme e matlafatsa tshilong ya dijo le phallo ya madi. E atleha ho etsa hore mokokotlo o be bonolo.
Keletso: Motho o hloka feela ho robala ka mpa ka matsoho ka maoto le ho hula morao. 'Mele o lokela ho etsa boemo bo kang ba seqha joalokaha lebitso le bolela.
Vakrasana Kapa Sotha Pose
Setšoantšo: Shutterstock
Vakrasana e etsa hore 'mele o tenyetsehe le ho fokotsa mafura a mpeng hape e thusa ho ntlafatsa tšilo ea lijo ka ho laola lero la tšilo ea lijo.
Keletso: Ho hlokahala hore motho a etse boemo bo kang bo tsitsitseng ka ho beha leoto le letona holimo holim'a serope se letšehali 'me matsoho a lokela ho ba holim'a hlooho hammoho le liatla. Mokokotlo o tlameha ho otloloha mme bohato ba leoto bo bataletse mme bo tiee. Ka mor'a ho lokolla pose, motho o hloka ho fetola boemo le ho leka leoto le leng.
Kakasana Kapa Lekhoaba Pose
Setšoantšo: Shutterstock
Ho mang kapa mang ea batlang ho ntlafatsa matla a bona a ho tsepamisa mohopolo, hlakola botsoa le ho ntlafatsa kelello le tekatekano mmeleng , kakasana ke khetho e ntle ka ho fetisisa, kaha e otlolla mesifa ea matsoho, matsoho le matsoho. Boemo bo etsa hore 'mele le kelello li ikutloe li le bobebe. E kopanya kelello e hasaneng. Ho thata ho e etsa ebile ho hloka mekhoa e mengata.
Keletso: Motho o hloka ho phunya le ho boloka maoto a arohane hanyenyane ka matsoho a tiileng fatše. Ka mor'a moo, 'mele o lokela ho phahamisoa le matsoho fatše.
Bhujangasana Kapa Cobra Otlolla
Setšoantšo: Shutterstock
E tsejoa e le corrector ea curvature mme e etsa hore mokokotlo o tenyetsehe. Sebopeho sa curve sa asana se silila mesifa e tebileng ea mokokotlo, mokokotlo le methapo. E ka ba kholo asana bakeng sa batho ba sebetsanang le ramatiki ea mahlaba a ka tlaase le a tlaase. E imolla mathata a ho ilela khoeli ka ho otlolla popelo le mae a bomme. Eona e lokolla khatello ea maikutlo ka ho matlafatsa litšoelesa tsa adrenal le liphio.
Keletso: Ka mor'a ho robala fatše ka mpeng, matsoho a lokela ho ba fatše ka mor'a hore 'mele o ka holimo o lokela ho otlolloa le ho phahamisoa.
Halasana Kapa Lema Pose
Setšoantšo: Shutterstock
The halasana e bula mokokotlo oa mokokotlo 'me e ikemiselitse ho boloka tsamaiso ea mokokotlo e le mocha ha e ntse e otlolla mesifa ea mokokotlo. Ho otlolla ho lokolla tsitsipano mahetleng, matsoho le mokokotlo . Ke e 'ngoe ea tse ntle ka ho fetisisa asana ho sebetsana le botenya. Ka ho tsosolosa litho tsa ka hare, e ka phekola ho lla le ho patoa le ho satalla ha ramatiki ea molala.
Keletso: Qala ka ho robala ka morao ka matsoho-ka lehlakoreng le leng le le leng e lokela ho ba e otlolohileng le e otlolohileng. Ebe u phahamisa maoto ka bobeli 'me u behe maoto holim'a hlooho ho etsa sekhahla sa 180-degree.
Sarvangasana Kapa Mahetla Ema
Setšoantšo: Shutterstock
Moelelo oa Sarvangasana ke likarolo tsohle. The asana e ama 'mele oohle le ho o tsosolosa. E ama tšoelesa ea qoqotho 'me e susumetsa metabolism, protheine synthesis le phallo ea mali. Boemo ba ho asana e matlafatsa mesifa le ho theola menyetla ea lefu la liphio le masapo. E ikemiselitse ho fokotsa ho hlobaela, khatello ea maikutlo le matšoenyeho a kelello.
Keletso: Joalokaha lebitso le bolela, motho o lokela ho ema lehetleng.
Shirsasana Kapa Hlooho ea hlooho
Setšoantšo: Shutterstock
Shirsasana aka morena oa asanas ke e 'ngoe ea tse thata ka ho fetisisa asana empa e na le melemo e tsotehang . Eona e ntlafatsa phallo ea mali, e matlafatsa tsamaiso ea ho hema, e ntlafatsa mohopolo le mohopolo. The asana e kenyelletsa boko, lesapo la mokokotlo le tsamaiso eohle ea methapo le ho susumetsa litšoelesa tsa pituitary le phaene. Thepa e ka holimo e thusa ho kokobetsa ho patoa le ho imolla mathata a methapo le matšoenyeho.
Keletso: Nka tšehetso ea lerako, ho qala ka. Boloka mokokotlo o otlolohile hlooho ea hau e theohe fatše le maoto holimo. Sebelisa matsoho ho iphelisa.
Gomukhasana or Cow Face Pose
Setšoantšo: Shutterstock
Ke e 'ngoe ea tsa motheo asana e bulang letheka. Joalo ka asana o otlolla letheka, matsoho, lirope le mokokotlo; e thusa ho phomotsa mesifa.
Keletso: Motho o hloka ho thellisa mangole hammoho ebe leoto le letona le lokela ho ba ka holim'a leoto le letšehali le leoto le letona le kenang tlas'a lesela le letšehali.
Mefuta e fapaneng ea Lipotso tsa Asanas
Setšoantšo: Shutterstock
Q. Ho ts'oara nako e kae asana ?
TSA. Le hoja ho se na nako e behiloeng, hangata e etsoa bakeng sa nako ea ho phefumoloha ha 'ngoe ho isa ho tse peli ho isa ho metsotso e mehlano. E itšetlehile ka mofuta oa boikoetliso ba yoga le sepheo sa eona.
P. Na ho na le litla-morao tsa asana leha e le efe?
TSA. Haeba e etsoa hantle, joale ha ho na litla-morao. Ho molemo ho li etsa tlas'a tlhokomelo ea litsebi ho fihlela u li etsa hantle.
P. Na ho na le moeli oa lilemo tsa ho etsa asana ?
TSA. Ha ho na moeli oa lilemo.
P. Nako e ntle ya ho etsa ke efe asana ?
TSA. Ha e le hantle, li lokela ho etsoa hoseng ka mpeng e se nang letho.
P. Na ho na le mokhoa o itseng oa ho phefumoloha o amanang le mofuta o fapaneng oa asana ?
TSA. Emong le emong asana e na le mekhoa ea eona ea ho phefumoloha le linako tsa ho hema le ho hema. Etsa bonnete ba hore o phefumoloha hantle ha o etsa asana e tla etsa hore u fumane melemo e nepahetseng ea eona. Ho hema botebong ba mpa, ho hema diaphragmatic ke senotlolo. Ikopanye le setsebi bakeng sa mekhoa e metle.
P. Na ho na le pele kapa ka morao- asana li-warmups?
TSA. Pele u ea yoga efe kapa efe e rarahaneng asana , ho molemo ho etsa li-warmup stretches. Etsa likarolo tsohle tsa manonyeletso - molala, mahetla, setsoe, letsoho, letheka, letheka, mangole , maqaqailana, menoana le menoana ea maoto. Kamora ho etsa li-asanas tsa yoga, ho molemo ho etsa methati hape ho phomola. U ka boela ua etsa joalo Shavasana ke hore ho robala, beha boikoetliso ba hau ba yoga.
