Surya Namaskar bakeng sa ho theola boima ba 'mele

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

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

Na u se u ikemiselitse ho fihlela lipheo tsa hau tsa ho ikahela motho ka mong empa u ntse u sokola ka nako? Che, u se ke ua hlola u tšoenyeha, ka Surya Namaskar, o ka qala ho theola boima ba 'mele le leeto la boikoetliso ntle le matsapa. Boikoetliso bona ba yoga bo boetse bo tsejoa e le 'Sun Salutation' bo tumme ka ho thusa batho hore ba phele hantle ka maemo a bona a 12 a yoga. Eketsa boikoetliso bona kemisong ea hau ea hoseng hammoho le ho futhumatsa ho etsa Surya Namaskar bakeng sa ho theola boima ba 'mele.

Surya Namaskar ke Eng?

E ama ho khumamela (Namaskar) ho Letsatsi (Surya), Surya Namaskar ke lentsoe la Sanskrit mme le etsa sehlopha sa asanas ea yoga e matla e 12 e nang le tšusumetso e ikhethang ho bophelo ba hau ba kelello le 'meleng. Ke boikoetliso bo felletseng ba 'mele bo thehang motheo oa yoga ea matla le ho khothalletsa tahlehelo ea boima ba 'mele.

E 'nile ea nkoa e le e' ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho finyella boima ba 'mele' me e 'nile ea lekoa le ho lekoa ke litsebi ho theosa le makholo a lilemo. E matlafatsa 'mele oa hau le mesifa ea mantlha, e ntlafatsa phallo ea mali, e hokahanya phefumoloho ea hau le ho boloka' mele oa hau o le maemong.

Leha boikoetliso bo ka etsoa nako efe kapa efe nakong ea mots'eare, ho e etsa ka mpeng e se nang letho ho tla u fa monyetla boholo melemo .

Melemo ea Surya Namaskar

• Ho tenyetseha
• Letlalo le kganyang
• Ho matlafatsa manonyeletso le mesifa
• Mokhoa o betere oa tšilo ea lijo
• Bophelo bo botle ba kelello
• Detoxification le phallo ea mali

Surya Namaskar bakeng sa ho theola boima ba 'mele

Setšoantšo: 123RF

Surya Namaskar ke mokhoa o nepahetseng oa ho ikoetlisa ho theola boima ba 'mele ntle le khatello ea ho tsoa ho ea boikoetliso. Ho baleha ka mokhoa o phethahetseng mosebetsing oa hau-ho- tloaelo ea lapeng , sohle seo u hlokang ho se etsa ke ho kena holim'a 'mathe oa yoga ka pososelo' me u natefeloe ke ts'ebetso. Kenya bonyane metsotso e 'meli ea ho thuisa pele le ka morao ho asana ho tlosa chefo kelellong le' meleng oa hau.

Ho etsa potoloho e le 'ngoe ea Surya Namaskar ho chesa lik'hilojule tse ka bang 13.90 , 'me palo ea boselamose ea ho sebelisa Surya Namaskar bakeng sa tahlehelo ea boima ba' mele ke 12. U ka qala ka ho etsa lihlopha tse 5 tsa letsatsi le letsatsi ebe u li eketsa ho fihlela ho 12 ka nako, e leng ho tla u thusa ho lahleheloa ke lik'hilojule tse 416. U labalabela ho leka Surya Namaskar bakeng sa ho theola boima ba 'mele? Bala esale pele ho utloisisa li-asanas ka botebo.

KELETSO: Tšoara boemo bo bong le bo bong bonyane metsotsoana ea 5 ho finyella liphello tse ntle ka ho fetisisa. Hape, ho etsa asana ena ka pel'a Letsatsi ho tla u thusa ho fumana litholoana tse betere tsa bophelo bo botle kaha ho tla eketsa maemo a hau a Vitamin D3.

Mokhoa oa ho Etsa Surya Namaskar

Asana 1 - Pranamasana (Pose ea Thapelo)

Setšoantšo: 123RF

Qala ka ho ema u otlolohile holim'a 'mate oa hao, mahetla a hao a atolositsoe le matsoho ka lehlakoreng la hao. Inhale ha u phahamisetsa matsoho a hau ka bobeli holimo 'me u phefumoloha ha u ntse u li bokella ho namaskar mudra.

KELETSO: Hopola ho boloka mokokotlo oa hau o otlolohile ka linako tsohle ho qoba ho beha khatello mokokotlong oa hau o tlase.

Asana 2 - Hastauttanasana

Setšoantšo: 123RF

Bohato bo latelang ke ho tloha sebakeng sa thapelo ho etsa mokokotlo oa mokokotlo. Ho etsa joalo, hohella sebaka se lelefatsa 'mele oa hau ka ho phahamisetsa matsoho holimo ebe o inamela morao.

KELETSO: E le hore u ikutloe u otlolohile hantle, sutumelletsa lirethe fatše ha u fihla holimo ho siling ka matsoho.

Asana 3 - Hastapadasana (Hand to Foot Pose)

Setšoantšo: 123RF

Ka mor'a moo, exhale 'me u khumame ho tloha thekeng ea hao, ho etsa bonnete ba hore mokokotlo oa hao o otlolohile. Haeba u le moqali, u ka khetha ho fetola le ho khumama mangole ho boloka matsoho a hao fatše bakeng sa tšehetso.

KELETSO: Sepheo ha se ho tšoara fatše ka matsoho a hao, ke ho boloka mokokotlo oa hao o otlolohile ho sa tsotellehe hore na u ka theola joang.

Asana 4 - Ashwa Sanchalanasana (Equestrian Pose)

Setšoantšo: 123RF

Ka mor'a moo, kenya moea ha u ntse u sutumelletsa leoto la hao le letšehali morao ka hohle kamoo u ka khonang ha u ntse u boloka leoto la hao le letona pakeng tsa liatla tsa hao ka bobeli. Tšoara lengole la hao le letšehali fatše 'me u tsepamise maikutlo ho sutumelletsa pelvis ea hau fatše ha u ntse u boloka mokokotlo oa hau o otlolohile' me o shebile holimo. Ho hema ho bohlokoa boithapong bo bong le bo bong. Ha nako e ntse e ea, leka ho tsepamisa maikutlo ho phefumoloha ho tsoa ka mpeng ea hau e tla u thusa hape ho fokotsa boima ba 'mele kaha e tla etsa hore mokokotlo oa hau o sebetse.

Asana 5 - Dandasna (Stick Pose)

Setšoantšo: 123RF

E boetse e tsejoa e le 'plank pose', exhale 'me u khutlisetse leoto la hao le letona ha u ntse u etsa bonnete ba hore maoto a mabeli a arohane ka bophara ba letheka. Boloka matsoho a hau a pota-potile fatše 'me u a sebelise ho leka-lekanya boima ba' mele oa hau. Phefumoloha haholo. Hlokomela hore na letheka le sefuba sa hao li behiloe hokae - ha ea lokela ho ba holimo haholo kapa tlaase haholo.

KELETSO: Hopola ho hokahanya 'mele oohle oa hau ka foreimi e le 'ngoe e otlolohileng, joalo ka thupa.

Asana 6 - Ashtanaga Namaskar (Likarolo tse robeli tsa 'mele tse nang le tumeliso)

Setšoantšo: 123RF

Joale, phefumoloha 'me ka bonolo u tlise mangole, sefuba le phatla ea hau fatše ha u ntse u sutumelletsa letheka ho ea holimo. Hlakola menoana ea hau 'me u lule u le boemong bona ha u ntse u phefumoloha haholo.

Asana 7 - Bhujangasna (Cobra Asana)

Setšoantšo: 123RF

Ka mor'a moo, kenya moea ha u phahamisa sefuba 'me u thellela pele. Etsa bonnete ba hore u boloka matsoho a hao a tiile fatše 'me litsoe tsa hau li le haufi le likhopo tsa hau. Ho qoba ho lematsa mokokotlo oa hau o ka tlase, etsa bonnete ba hore u sheba holimo, sutumelletsa sefuba sa hau ka ntle 'me pelvis ea hau e lebe fatše.

KELETSO: Haeba u ikutloa u sa phutholoha ka nako leha e le efe, joale ikutloe u lokolohile ho phutholoha 'mele oa hao ka ho nka phefumoloho e seng kae e tebileng.

Asana 8 - Adho mukh savana (Ntja e shebileng tlase)

Setšoantšo: 123RF

Ho tloha sebakeng sa cobra, phefumoloha 'me u phahamise letheka le letheka holimo ha u ntse u boloka matsoho le maoto a hao a tiile fatše. Mmele wa hao o lokela ho etsa kgutlotharo. Hopola ho boloka mokokotlo oa hao o otlolohile 'me u khumame mangole hanyenyane haeba u ikutloa u otlolohile habohloko holim'a hamstrings ea hau.

Asana 9 - Ashwa Sanchalanasana (Equestrian Pose)

Setšoantšo: 123RF

Joale, kenya moea 'me u khutlele ho Equestrian Pose, empa lekhetlong lena ka leoto la hao le letona. Ho etsa joalo, khumama ho tloha boemong bo fetileng, 'me u kenye leoto la hao le letšehali pakeng tsa liatla tsa hao ha u ntse u boloka lengole la hao le letona fatše. Kenya menoana ea hau 'me u etse bonnete ba hore u boloka leoto la hao le letšehali le pota-potile fatše.

KELETSO: Ho fumana liphetho tse betere, etsa hore mokokotlo oa hau o lule o sebetsa ka ho hula mokhubu oa hau, le ho phunya marako a hau.

Asana 10 - Hastapadasana (Hand to Foot Pose)

Setšoantšo: 123RF

Hoa tšoana le Asana 3, Exhale 'me u khutlisetse leoto la hao le letona ka pele' me u leke ho boloka maoto a hao ka bobeli a otlolohile ha u ntse u kobile mokokotlo oa hau. Asana ena ke e 'ngoe ea tse fokolang haholo tse thusang ho matlafatsa hamstrings (ka morao ho maoto a hau).

KELETSO: Ho bohlokoa ho phomola 'mele oa hau ha u ntse u etsa asana ena ho netefatsa phallo e lekaneng ea mali.

Asana 11 - Hastauttanasana

Setšoantšo: 123RF

Inhale 'me u khutlele ho Pose 2, ho etsa bonnete ba hore u otlolla' mele oohle oa hau - ho tloha menoaneng ea hau ho ea ntlheng ea menoana ea hau.

KELETSO: Ha u ntse u otlolla, etsa bonnete ba hore u boloka li-biceps tsa hau li le haufi le litsebe tsa hau, 'me mahetla a hao a pota-potile.

Asana 12 - Tadasana (E eme kapa Sefate sa Palm Tree Pose)

Setšoantšo: 123RF

Qetellong, exhale 'me u theole matsoho a hau fatše.

KELETSO: Ho na le mefuta e mengata ea Surya Namaskar. Ho e latela le ho ikwetlisa letsatsi le letsatsi ho tla o thusa ho theola boima ba mmele kapele.

Surya Namaskar Bakeng sa ho Theola boima ba 'mele: FAQs

P. Na Surya Namaskar e lekane bakeng sa ho theola boima ba 'mele?

TSA. Ho etsa Surya Namaskar ka nako e ts'oanang letsatsi le leng le le leng ho tla u thusa ho theola boima ba 'mele. Leha ho le joalo, bakeng sa liphello tse molemo ka ho fetisisa, e kopanye le mekhoa ea ho futhumatsa e khanyang le mekhoa e meng ea yoga bakeng sa boiphihlelo bo felletseng ba mmele .

P. U hloka nako e kae ho ikoetlisa Surya Namaskar?

TSA. Ha u nahana ka potoloho e le 'ngoe ea Surya Namaskar e nka metsotso e ka bang 3.5 ho isa ho e 4, o hloka ho behella ka thoko bonyane metsotso e 40 ka letsatsi, 'me u ikoetlise matsatsi a 6 ka beke.

Hape bala: Melemo ea Surya Namaskar - Mokhoa oa ho Etsa

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