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Ho tsubella ke bothata bo lumellanang bo sa o tšoenyeng feela empa hape bo thatafalletsang molekane oa hau bophelo. Ke ka hona o hlokang ho rarolla bothata ba hau ba ho tsubella hanghang. Ho na le mekhoa e meng e ka u thusang hore u khaotse ho tsubella. Haeba u ikoetlisa, u ka khona ho felisa bothata bona bo tlotlollang kajeno. Ho boetse ho na le litlhahiso tsa yoga ho u thusa ho emisa ho tsubella.
Na u se u qalile ho snora haufinyane? Ho tsubella hangata ho matlafala ka lilemo mme ka linako tse ling haeba o nona. Maemong a mang, e kanna ea ba sesupo sa maemo a pelo kapa esita le mosese o koetsoeng oa nko. O hloka ho qala ho fumana hore na bothata ba hau ke bofe bo u etsang hore o khofe. Hang ha o tseba hore na bothata ke eng, o ka bo rarolla ho tloha metsong.
Taba ea taba ke hore o batla tharollo bothateng ba hau mme oe batla hona joale. Ke ka hona o tlamehang ho leka litlhare tsena tsa lapeng ho emisa ho honotha. Tse ling tsa tsena le tsona ke maikutlo a yoga a ho emisa ho tsubella le ho robala ka mokhoa o phomotsang.
Leka mekhoa ena e bonolo ea ho emisa ho tsubela hona joale.
Pranayama
Pranayama ke boikoetliso bo bonolo ba ho hema ka yoga. U tlameha ho lula holim'a 'mete ebe u boloka mokokotlo oa hao o otlolohile. Joale phefumoloha ka matla e le hore matšoafo a hao a tlale moea. Tšoara moea ka metsotsoana e seng mekae 'me u ntše moea. Pranayama eu thusa ho theola boima ba 'mele bo thusang ho fokotsa boima ba' mele.
Pherekano ea Linotsi tsa Brahmari Kapa ea Humming
Ena ke mofuta o khethehileng oa pranayama. U ka qala ho hema ho tsoa ka mpeng, u phefumolohe ho tloha ka nako e 'ngoe' me ha u tsoa, u etse molumo o kang oa notši.
Ujjayi Pranayama Kapa Puso ea Hissing
Sena se boetse se tsejoa e le posalbhati pose. Phefumoloha ka ho fetisisa ka nko e le 'ngoe' me u phefumolohe nakoana. Hona joale tsoa ka matla ka nko e 'ngoe. Sena se tla etsa lerata le lets'ang le tla hlapolla linko tsa hau. Ena ke pose ea yoga e thusang ho emisa ho tsubella.
Simha Garjanasana kapa Poso e Roaring
Beha liatla tsa hau fatše pakeng tsa maoto a hau. Kokotsa hlooho ea hao morao. Hulela ka ho teba ka nko ea hau ebe o tsoa ka hanong. Ha o ntse o ntsha moya ntsha leleme la hao kantle hore o tle o rore joaloka tau. Boikoetliso bona ba leleme bo thusa ho emisa ho honotha.
Tsena li ikoetlisa ka ho khetheha ka yoga ho emisa ho tsubella e le hore o fumane pheko ea tlhaho bakeng sa bothata ba hau
