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Na u khathetse ke ho bitsoa mosesane? Bakeng sa ba lakatsang ho eketsa boima ba 'mele o hloka ho utloisisa hore ho ikoetlisa ka nepo le phepo e nepahetseng ke mokhoa o motle ka ho fetisisa. Lijo tse khethehileng ha li hlokehe ho eketsa boima ba 'mele kaha ha li phethe karolo e kholo ho saese ea mmele.
Ha o batla ho eketsa phepo ea hau ea likhalori hopola ho koetlisa le ho aha mesifa. Mosebetsi oa 'mele o khona ho chesa likhalori leha ho le joalo ke mesifa e atisang ho chesa likhalori tse ling ntle le mafura.
Boima ba 'mele bo bohlokoa haholo ho batho ba theotseng boima ba' mele ka lebaka la mathata a ho ja a thata joalo ka anorexia kapa bulimia. Ho ja tsoekere e ngata kapa lijo tse se nang phepo ho ka fana ka likhalori tse ngata empa ha u hlokomele hore 'mele oa hau o qetella o fumane mafura ho fapana le mesifa.
Haeba u batla ho eketsa boima ba 'mele oa hau sohle seo u lokelang ho se etsa ke ho ela hloko mekhoa ea yoga hammoho le phepo e nepahetseng e le ho fepa' mele oa hau.
Ho nona ho lokela ho amana haholo-holo le takatso ea ho fihlela botsitso le bophelo bo botle 'me ho etsa yoga ho ka fana ka tsela e atlehang ea ho nchafatsa' mele, ho laola ts'ebetso ea lihormone le ho ntlafatsa tsoelo-pele ea boima ba 'mele bo phetseng hantle.
1. Vajrasana Yoga Kapa Peso ea Diamond
Na u kile ua thulana le Vajrasana Yoga kapa daemane? Yoga asana ena e loketse ho hema le ho thuisa. Bakeng sa ho etsa yoga ena ha ho hlokahale hore mpa ea hau e se na letho sena se ka etsoa le kamora lijo tsa mots'eare kapa lijo tsa mantsiboea.
Pele, lula 'me u mene maoto morao. Ka mor'a moo lula lirethe 'me marako a hau a lokela ho phomola lirethe. Dirope tsa hao di lokela ho behwa hodima mesifa ya namane mme matsoho a hao a dule a le mangoleng. Litseko tsa hau li tlameha ho ba mola o otlolohileng.
Hona joale leka ho hula moea butle butle ebe o tsoa. Ho bohlokoa hore u koale mahlo ha u ntse u phefumoloha e le hore u khutsise kelello ea hau le ho phomola. Joale tšoara boemo bona metsotsoana e ka bang 60 ho isa ho e 180. Tsepamisa mohopolo ho ho hema ho tebileng le pululo.
Melemo: Boemo bona bo ntlafatsa tsamaiso ea mali, takatso ea lijo le tšilo ea lijo. Ho etsa sena asana khafetsa ho fana ka phepelo e ntle ea limatlafatsi, e ka bang molemo molemong oa boima ba 'mele.
2. Pawanmuktasana
Pawanmuktasana ke e 'ngoe ea li-yoga tse bonolo ka ho fetisisa' me e ka sebelisoa habonolo ke ba qalang. Qala ka ho robala ka mokokotlo mme u netefatse hore maoto a hau a kopane. Matsoho a hau a tlameha ho beoa pela 'mele oa hau. Ha o tsoa o netefatsa hore o hulela mangole ka bobeli sefubeng sa hau.
Ebe u leka ho kopa matsoho a hao mangoleng a hao. Tšoara matsoho a hao mangoleng ebe u leka ho eketsa khatello sefubeng. Ka mor'a moo phefumoloha hape 'me ha u tsoa moea leka ho phahamisa hlooho le sefuba fatše. Lumella seledu sa hao hore se ame lengole la hao.
Leka ho ts'oara boemo bona nakoana 'me u phefumolohe nako e telele. Joale hula moea ebe u leka ho tlisa hlooho le sefuba fatše. Pheta boikoetliso bona.
Melemo: E matlafatsa mokokotlo mme e ntlafatsa takatso ea lijo ebile e khona ho lokisa mathata a silang lijo. Ho ikoetlisetsa asana ena ho thusa ho lokolla khase e bohloko e koetsoeng maleng a maholo. Bakhachane ha baa lokela ho etsa asana ena.
3. Matsyasana
Ho thoe Matsyasana kapa tlhapi ea Litlhapi e thusa ho sebetsana le mathata a mala mme e thusa ho theola tsitsipano molaleng le mahetleng. Leka ho robala ka mokokotlo. Boloka maoto a hao hammoho 'me u behe matsoho ka tlas'a letheka. Letsoho la hao le litsoeng le lokela ho ba haufi le torso. Lumella liatla li shebe fatše.
Phefumoloha 'me u phahamise hlooho le sefuba. Boloka sefuba se phahame ebe o leka ho theola hlooho ea hau morao. Butle-butle hlooho ea hlooho ea hau e ame fatše. Litsoeng li lokela ho ba tse tiileng fatše.
Boemong bona ba yoga o beha boima ba hao setsoeng eseng hloohong. Ho lokela ho ba le boima ba 'mele bo fokolang hloohong ea hau hore o seke oa sotha molala oa hau. Tšoara boemo bona bakeng sa phefumoloho e telele e 10.
Nka moea o bonolo ha o kena le ho tsoa. Leka ho phomola maemong ana. Hona joale hema 'me u phahamise hlooho le' mele oa hau o kaholimo hole le lefatše. Ebe u lokolla hlooho ebe u etsa bonnete ba hore u theola sefuba le 'mele. Leka ho tlisa matsoho mahlakoreng a 'mele ebe u phutholoha.
Melemo: Asana ena e ntlafatsa boemo ba hau ba mmele mme e matlafatsa mesifa ea mokokotlo oa hau o kaholimo. E boetse e matlafatsa takatso ea lijo le lithuso tsa ho folisa ho patoa.
4. Sarvangasana
Qala boemong ba supine. Robala ka mokokotlo mme u lumelle matsoho a hau hore a phomole fatše. Leka ho hema ka mokhoa o tloaelehileng. Exhale le ha o hula moea o leka ho tšoara mpa ebe o phahamisa maoto ka bobeli butle ho fihla angle ea 90 degree ho tloha fatše.
Ka mor'a moo exhale ebe u phahamisa letheka le letheka ho tloha fatše. Inhale 'me u leke ho phahamisa mokokotlo le maoto. Beha matsoho holim'a mokokotlo o kaholimo bakeng sa tšehetso. Hopola hore selelu ea hau e lokela ho phomola sefubeng. Etsa hore mahlo a hau a shebane le menoana ea maoto. Lula boemong bona metsotso e 2 ebe o tsoela pele ka ho hema hantle.
Melemo: Asana ena e thusa ho nchafatsa le ho folisa matšoao a khatello ea maikutlo le khatello ea maikutlo. E thusa ho cheka le ho matlafatsa phepo ea ngaka. E sebetsa e le pheko ea mathata a silang lijo.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le metsoalle le ba lelapa.
LIHLOOHO BALA: Lijo tse 10 tse mpe ka ho fetesisa tseo u lokelang ho li qoba
