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Na u ikutloa u khathetse haholo kapa u khathetse nakoana ka mor'a ho tsamaea hanyane? Kapa, hora kapa tse peli mosebetsing oa hau ebe ka tšohanyetso u qala ho ikutloa u khathetse. Lebaka ke hore o na le mokoka o fokolang. Haeba ue mong oa ba oelang sehlopheng sena joale tharollo ke ena bakeng sa hau e sebetsang.
Ka 'nete o kanna oa utloa ka yoga asanas ho phekola maemo a itseng a bophelo joalo ka bothata ba ho hema kapa migraine. Empa ho boetse ho na le li-asanas tsa yoga tse thusang ho matlafatsa matla a hau le ho thibela motho hore a se ke a khathala.
Hape Bala: Yoga Ho Fokotsa Matšoenyeho
Kahoo kajeno sengolong sena re tla bua ka mokhoa oa ho felisa mokhathala le ho hlola mokhathala ka yoga asanas.
Ke eng hantle e lebisang ho mokhathala? Ha 'mele o haelloa ke oksijene e lekaneng, litho le likarolo tsa' mele li ke ke tsa sebetsa hantle. Sena se lebisa ho mokhathala le mokhathala.
Ho tloha mehleng ea khale yoga e ntse e sebelisoa ho phekola maemo a tjena. Kahoo, lena ke lenane la li-asanas tse 'maloa tsa yoga tse thusang ho loants'a mokhathala le mokhathala ka nepo. Lekola.
1. Setubandhasana (Bridge Pose)
Mohato ka mohato oa ho etsa Setubandhasana:
a. Robala ka ho feletseng mokokotlong ebe u mene mangole.
b. Beha matsoho ka lehlakoreng le leng le liatla li shebile fatše.
c. Butle-butle mokokotlo oa hau ho tloha fatše ho fihlela selelu ea hau e ama sefuba sa hau.
d. Etsa bonnete ba hore lirope ka bobeli lia tšoana.
e. Leka-lekanya 'mele ebe u itšoarella ka metsotsoana e seng mekae.
2.Ustrasana (Kamohelo ea Kamele)
Mohato ka mohato oa ho etsa Ustrasana:
a. Khumama fatše. Boloka matsoho a hau ka morao ho noka ea hao ka liatla tsa hau tse tšehetsang letheka.
b. Butle-butle hula mohatla oa hao o lebile sebakeng sa hau sa bolulo 'me u netefatse hore u utloa ho huloa ha sesole sa metsing.
c. Butle butle o inamise hlooho mme matsoho a otlolohile mme o tshware leoto la hao ka matsoho.
d. Etsa bonnete ba hore ha o sotle molala.
e. Tšoarella boemong ba metsotsoana e ka bang 30 ho isa ho e 40 ebe o tsoa butle.
3.Supta Virasana (Phaphamale Paleng ea Mohale)
Mohato ka mohato oa ho etsa Supta Virasana:
a. Khumama fatše holim'a mmete matsoho a hau a behiloe ka lehlakoreng le leng la serope.
b. Robala fatše ka mokokotlo ho ea fatše 'me u phefumolohe haholo.
c. Tlohela boima ba hao matsohong. Ebe ka bonolo o fetisetsa boima ba 'mele ho litsoeng le liphakeng.
d. Butle-butle matsoho a hau ka morao ka marako a hao mme mokokotlo o ka tlase o sutumelletse tlase moleng oa mohatla.
e. Tšoarella boemong ba metsotsoana e seng mekae ebe o tsoa.
4.Shalabhasana (Kotsi ea Tsie)
Mohato ka mohato oa ho etsa Shalabhasana:
a. Robala fatše u na le mpa, menoana e otlolohile fatše 'me selelu e behiloe fatše.
b. Boloka mangole le litsoeng li otlolohile.
c. Phefumoloha haholo 'me butle-butle u phahamise sefuba, matsoho, maoto le lirope fatše.
d. Butle-butle, otlolla matsoho le maoto kamoo u ka khonang.
e. Tšoarella boemong ba metsotsoana e seng mekae. Exhale ebe o khutlela boemong bo tloaelehileng.
f. Etsa sena makhetlo a 3-4.
