Yoga Asanas e Matla Bakeng sa Letlalo le khanyang

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Letlalo le letle le benyang ke seo motho e mong le e mong a se lakatsang. Letlalo le phethehileng le bakoa ke letlalo le benyang, le se nang sekoli le bonojana. Haeba u latetse lekunutu la letlalo le khanyang la batho ba tummeng, u tla makatsoa ke ho tseba hore boholo ba litlolo tsena li leboha matla a yoga ka letlalo le letle leo ba nang le lona.

Batho ba tummeng ba tummeng ba nang le letlalo le khanyang ba hlapanya ka yoga. Ba na le maikutlo a hore yoga e sebetsa e le sistimi ea taolo ea bophelo. Hape, ba nka yoga e le mokhoa o felletseng oa bophelo. Ha e bue feela, e matlafatsa kapa e phekola 'mele, empa e sebetsa le kelellong le moeeng kahare.

Yoga e na le matla a ho ntlafatsa bophelo ba hau haholo. E khothaletsa potoloho ea mali e nepahetseng eo qetellong e ntlafatsang letlalo ka ho fa lisele limatlafatsi tse hlokahalang mme chefo e ntšoe ka ntle.

Li-mudras tsa yoga tse etselitsoeng ho shebana le tlase li ka fokotsa ho fifala mme li ka phekola makhopho le makhopho. Li-mudras tsena li fana ka khanya ea bocha le e makatsang sefahlehong.

Bala ho tseba tse ling tsa li-asanas tse holimo tsa yoga ho fihlela letlalo le khanyang.

• Padmasana
• Adho Mukha Svanasana
• Dhanurasana
• Sarvangasana
• Halasana
• Shavasana

Padmasana

Pele e bonolo le e bonolo ho e etsa, Padmasana e etsoa ke ba bangata ka lebaka la melemo ea eona ea mantlha. Padmasana e bolela 'lipalesa tsa lotus'. E boetse e tsejoa joalo ka lebaka la boemo ba eona ba lotus. Asana ena e boetse e bitsoa 'kamalasan'.

Mehato ea Padmasana:

• Otlolla maoto ha o dutse fatshe. Boloka maoto a hao a otlolohile ka pele. Tšoara leoto le letona ka matsoho, mena maoto ebe u beha leoto le letona lehetleng la hao le letšehali. Leka ho etsa hore maoto a hau a ame mokhubu oa hau.

• Joale etsa se tšoanang ka leoto la hao le letšehali ebe u le beha holim'a serope sa le letona. Ena ke ntlha eo mangole a hao ka bobeli a neng a tla ama fatše. Leoto le lokela ho sheba holimo.

• Boloka lesapo la mokokotlo o otlolohile.

• Beha matsoho ka bobeli, liatla li shebile holimo, manonyeletsong a lengole. Monwana wa lona o motona o lokela ho ama monwana wa hao wa index. Lumella menoana e meng ho sheba holimo.

• Hema butle le ka ho teba. Tsepamisa maikutlo ho phefumoloha ha hau - hula moea ebe o tsoa butle butle.

• Haeba u sa tsoa tseba ka asana ena, e qale metsotso e 2 kapa e meraro u ka eketsa nako butle.

Adho Mukha Svanasana

Ena ke boemo ba ho shebella lintja bo shebileng tlase.

Mehato ea Adho Mukha Svanasana

• Etsa 'mele oa hau hore o thehe joalo ka tafole ka ho ema ka maoto a mane.

• Exhale mme ha o ntse o e etsa, phahamisa letheka mme ka nako e le ngoe o otlolle mangole le litsoeng. 'Mele o ne o lokela hore ebe o thehile sebopeho se ts'oanang sa V.

• Menoana ea maoto e lokela ho supa pele 'me matsoho a hau a lokela ho tsamaellana le mahetla' me maoto a hau a tšoanetse ho tsamaisana le letheka.

• Tobetsa matsoho fatše ebe u phahamisa molala oa hao ka bolelele. Litsebe tsa hau joale li ne li tla ama matsoho a hau a kahare. Sheba holima mokhubu oa hau.

• Tšoara boemo bona metsotsoana e seng mekae. Hona joale, khumama ka mangole 'me u khutlele tafoleng.

Dhanurasana

E 'ngoe ea lithuto tse tharo tsa mantlha tsa boikoetliso, dhanurasana e boetse e bitsoa bow pose. Boloka mpa ea hao e se na letho pele u leka asana ena. Molemo ka ho fetisisa o etsoa e le ntho ea pele hoseng.

Mehato ea Dhanurasana

• Robala fatše ka mpeng. Boloka matsoho a hau pela 'mele oa hau. Maoto le letheka la hau li lokela ho arohana.

• Joale, mene mangole a hau 'me u tšoare maqaqailana.

• Hulela moea. Phahamisa maoto le sefuba fatše. Khutlela maoto morao.

• Sheba hantle.

• Tsepamisa maikutlo ho hema 'me u tšoarelle boemong bona.

• Kamora metsotso e ka bang 15, u ka tsoa 'me ua itšireletsa boemong bona.

Sarvangasana

Asana ena e boetse e tsejoa e le Mahetla a Mahetla.

Mehato ea Sarvangasana

• robala ka mokokotlo. Boloka matsoho ka lehlakoreng la hao le maoto a hao hammoho.

• Phahamisa maoto, marao le mokokotlo. Boemong bona, likhahla tsa hau li lokela ho ts'ehetsa 'mele oa hau o tlase mme o lokela hore o eme holimo mahetleng a hau. Mokokotlo oa hau o lokela ho ts'ehetsoa ka matsoho a hau.

• Boima ba 'mele oa hao bo lokela ho robala mahetleng le matsohong a hao.

• Supa menoana ea hao ea maoto. Kemo ea hau e lokela ho bolokoa metsotsoana e 30 ho isa ho e 60. Phefumoloha haholo.

• Theola mangole 'me u khutlisetse matsoho fatše ha u lokolla.

Halasana

Asana ena e reiloe joalo hobane e tšoana le mohoma o tloaelehileng.

Mehato ea ho etsa Halasana

• robala ka mokokotlo. Lumella matsoho a hao hore a be ka lehlakoreng le palema e shebileng tlase.

• Hulela moea 'me u phahamisetse maoto a hau ka holim'a lefatše. Sebelisa mesifa ea hau ea mpa ho etsa sena. Maoto a hau a ne a tla be a le likhato tse 90 hona joale.

• Sebelisa matsoho ho tšehetsa le ho phahamisa letheka.

• Etsa sekhutlo sa likhato tse 180 ka maoto. Menoana ea hau ea maoto e lokela ho feta hlooho ea hau.

• Mokokotlo oa hau o lokela ho shebahala fatshe.

• Tšoara boemo ha u ntse u hema.

• Exhale 'me u tlise maoto a hau fatše.

Shavasana

E boetse e bitsoa setopo pose.

Mehato ea ho etsa Shavasana

• Robala fatše (ka ho khetheha sebaka se thata).

• Lula u koetse mahlo.

• Arola maoto. Menoana ea maoto e lokela ho supa ka nqena.

• Beha matsoho lehlakoreng la 'mele oa hao' me u arohane hanyenyane. Tlohela liatla li butsoe li shebile holimo.

• Ela hloko likarolo tsohle tsa 'mele oa hau. Qala menoaneng ea hau. Phefumoloha butle butle ha o ntse o etsa sena. Sena se fa 'mele oa hau phomolo e felletseng.

• Eba boemong bona metsotso e leshome ebe u itšela ka lehlakoreng le leng pele u bula mahlo hape.

Horoscope Ea Hau Hosane

Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang