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'Mele o boima o ka tlase o ka etsa hore o shebahale o le mokhutšoanyane mme o nonne. Ha re ikoetlisa, re shebana haholo le mmele o kaholimo haholo sefuba le mpa. Leha ho le joalo, lirope tsa hao le mofeng le tsona li hloka ho bōptjoa hantle. Sena se khethehile haholo ho basali kaha ba hloka ho etsa bonnete ba hore lirope tsa bona le letheka ha li boima haholo.
Lirope le letheka li sekametse habonolo ho bokelleng mafura. Ka hona, ho bohlokoa haholo ho sebetsa le libakeng tseo. Ho fumana lirope le letheka le bopehileng hantle, basali ba etsa eng kapa eng e ka khonehang. Ho tloha ho sebeliseng li-gel ho ja, basali ba khetha mekhoa e fapaneng ea ho tlisa li-curve le ho fokotsa ho bokellana ha mafura libakeng tsena.
Leha ho le joalo, ha o ikoetlisa, o hloka ho tsepamisa mohopolo ho tse ling tsa boitlhakiso tse chesang mafura libakeng tsena le ho li theha. Boikoetliso bo tla u thusa ho theola karolo e tlase ea mmele oa hau. Kahoo, o hloka ho otla tlelaseng ea boikoetliso kapa ho leka yoga ea tlhaho. Ho na le boikoetliso bo bongata ba yoga kapa asanas bo ka thusang ho tlisa lirope le letheka ka sebopeho. Le batho ba tummeng ba leka yoga ho boloka li-curve tsa bona le ho qoba ho nona.
Haeba u sa fumane nako e ngata ea ho etela boikoetliso kapa u batla ho boloka chelete ea ho ngolisa boikoetliso e sa batleheng, mona ke li-asanas tse ntle ka ho fetisisa tse ka etsoang lapeng. Li-asanas tsa yoga li tla bua le ho bopa lirope le letheka. Sheba.
Boikoetliso ba Yoga Bakeng sa Lirope le Matheka:
Utkatasana
Yoga asana ena e ka u imetsa ka mesifa ea serope, empa kamora ho ikoetlisa khafetsa, bohloko bo tla fokotseha, 'me o tla fetoha le maemo. O hloka ho koba mangole hanyane mme o ineke ka har'a squat ha o tsoa moea.
Utthita Hasta Padangusthasana
Yoga asana ena e shebana le lirope le letheka. Ho ikoetlisetsa boemo bona ba yoga letsatsi le leng le le leng ho tla theola lirope tsa hao le marako habonolo.
Li-squats tse tebileng
Ke e 'ngoe ea lithupelo tse ntlehali bakeng sa lirope le letheka. Li-squats tse tebileng li u lumella ho koba le ho ntlafatsa ho fetoha ha 'mele o tlase. E boetse e thusa ho tlosa mafura a mpa.
Ananda Balasana
Robala fatše holim'a moseme oa yoga. Phahamisetsa maoto ka bobeli holimo mme o a tšoare ka liatla tsa hau. Bakhachane ha baa lokela ho etsa yoga asana ena.
Virabhadrasana 1
E boetse e tsejoa e le mohlabani 1 pose, boikoetliso bona ba yoga bo sebetsa mesifeng ea serope le ea mpa.
Virabhadrasana 2
E ts'oana le boemo ba Virabhadrasana 1. Mona, ho fapana le ho kopanya matsoho ho namaste, o hloka ho li otlolla ka ho lekana.
Setu Bandhasana
Robala fatše. holim'a moseme oa yoga. Koba maoto 'me u behe matsoho ka lehlakoreng la hao ka liatla tse shebileng fatše. phahamisa letheka la hau fatše ka tšehetso ea maoto le matsoho. Tšoara 'me u paqame. Pheta makhetlo a 10-15 ho fokotsa mafura a serope le a noka.
Tri Pada Adho Mukha Svanasana
Lula ntja e theohelang ebe u phahamisetsa leoto la hau le letona holimo moeeng u iphelisa ka matsoho a mabeli le ka leoto le letšehali. Tšoara liphefumoloho tse 5 ebe u phutholoha. Pheta ka leoto le letšehali. Ho leka-lekana ha 'mele ho bohlokoa haholo, kahoo ba qalang ba ka batla thuso.
Baddha Konasana
E tsejoang hangata e le Bound Angle Pose, yoga asana ena e sebetsa mesifeng ea serope hape e eketsa ho tenyetseha.
Shalabhasana
Robala u shebane le moseme oa yoga. Beha liatla tsa hau fatše 'me u li boloke li otlolohile. Butle-butle phahamisa maoto 'me ue tšoare ka makhetlo a 5. Phomola 'me u phete makhetlo a 10 ho fokotsa mafura a serope le a noka.
Viparita Virabhadrasana
Ke e 'ngoe ea maemo a yoga a emeng a fanang ka melemo e mengata ea bophelo bo botle. Ema sebakeng sa Virabhadrasana 2, otlolla 'mele oa hau morao ebe o beha letsoho le letšehali ka morao ho leoto la hau le letšehali. Phahamisa letsoho le letona moeeng le otlolohe 'me u tšoare. Phomola 'me u phete ka letsoho le letšehali.
