Hobaneng u ikoetlisetsa yoga?
Melemo ea ho ikoetlisa yoga e mengata, ke ka lebaka leo lerato la batho bakeng sa yoga le ntseng le hola feela. Hore na o batla ho ntlafatsa ho tenyetseha le ho leka-lekana ha 'mele oa hau, ho lokisa boemo bo bobe, ho ntlafatsa sebopeho sa masapo, ho imolla khatello ea maikutlo le bohloko bo sa foleng, kapa u batla feela ho itloaetsa ho ikoetlisa, yoga ke papali e loketseng haholo. Ho na le likolo tse ngata tsa yoga, 'me maemo a yoga a likolo tse fapaneng a fapane hanyane. Batho ba lilemo tsohle ba ka khetha kapa ba fetola maemo a nepahetseng ho latela boemo ba bona ba 'mele. Ho feta moo, hobane yoga e totobatsa ho ba le kelello le kutloisiso ea 'mele,' me e khothalletsa batho ho phomola ka ho fetola phefumoloho ea bona le ho thuisa, ho thusa haholo ho boloka le ho ntlafatsa bophelo bo botle ba kelello.
4 yoga e tsamaea bakeng sa ba qalang
Pele u qala ho ikoetlisa yoga, ho molemo ho otlolla ka bonolo ho futhumatsa molala oa hau, matsoho, letheka, maqaqailana le manonyeletso a mang ho thibela khatello. Haeba maemo a u lumella, sebelisa 'mathe oa yoga ka hohle kamoo ho ka khonehang, kaha o na le metsu e sa thellang le e bonolo ho u thibela ho thella kapa ho tsoa likotsi nakong ea boikoetliso, hape e ka u thusa ho boloka maemo a bonolo haholoanyane.
Ntja e Lebeletseng Tlase
Ntja e shebileng tlase ke e 'ngoe ea li-yoga tse tsebahalang haholo. E tloaelehileng ho Vinyasa Yoga le Ashtanga Yoga, ke setopo se otlollang 'mele o felletseng se ka sebelisoang hape e le phetoho kapa sebaka sa ho phomola lipakeng tsa maemo.
Melemo ea Downward Dog Yoga Pose:
∎ Ho otlolla karolo e ka tlase ea 'mele ho kokobetsa bohloko bo sa foleng bo bakoang ke ho lula nako e telele kapa mesifa e thata
■ E bula le ho matlafatsa 'mele o ka holimo
■ Atolosa lesapo la mokokotlo
■ E matlafatsa mesifa ea letsoho le ea maoto
Itloaetse mehato:
1, Robala ka matsoho le mangole, matsoho a hao a lebisitsoe ka mahlakoreng a nepahetseng mahetleng a hao, 'me mangole a hao a lumellane le letheka ho tšehetsa' mele oa hao.
2, Ha u hatella liatla tsa hau fatše, u lokela ho atolosa menoana ea hau 'me u arole boima ba' mele oa hao ka ho lekana ka liatla tsa hao le likonopo.
3, Beha menoana ea hau holim'a mateko a yoga, phahamisa mangole, 'me butle-butle u otlolle maoto.
4, Phahamisa pelvis ea hau ho ea siling, boloka maoto a hao a otlolohile, 'me u sebelise matsoho ho sutumelletsa' mele oa hau morao.
5, Theha sebopeho sa V se sothehileng ka lehlakoreng la 'mele oohle,' me u hatelle liatleng le lirethe ka nako e le 'ngoe. Lokisetsa litsebe le matsoho a hau, phutholoha 'me u otlolle molala, u hlokomele hore u se ke ua lumella molala oa hau hore o fanyehe.
6, Tobetsa sefuba ho lirope tsa hao 'me u atolose mokokotlo oa hau ho ea siling. Ka nako e tšoanang, lirethe li tebela fatše butle-butle.
7, Ha u ikoetlisa ka lekhetlo la pele, u ka leka ho boloka boemo bona bakeng sa lihlopha tse ka bang 2 ho isa ho tse 3 tsa phefumoloho. Bolelele ba nako eo u ka bolokang pose ka eona bo ka eketsoa ka palo ea boikoetliso.
8, Ho phomola, khumama mangole ka bonolo 'me u a behe holim'a mathe oa hau oa yoga, u khutlele sebakeng sa ho qala.
Malebela ho ba qalang:
Ntja e tlase e kanna ea shebahala e le bonolo, empa ba qalang ba bangata ha ba khone ho e etsa ka nepo ka lebaka la likotsi kapa ho haella ha maemo. Haeba lirethe tsa hao li tloha fatše, mokokotlo oa hao ha o khone ho otloloha, kapa 'mele oa hau o le ka hare ho sebopeho sa "U" ho e-na le sebopeho sa "V" se ka hare, ho ka etsahala hore se amana le li-flexible tsa noka, hamstrings, kapa manamane. Haeba u thulana le mathata ana, leka ho lokisa boemo ba hao ka ho khumama mangole hanyenyane ha u ntse u ikoetlisa, ho boloka mokokotlo oa hao o otlolohile, le ho qoba ho beha boima bohle matsohong le matsoho.
Cobra
Cobra ke mokokotlo le tumeliso ea letsatsi e tloaelehileng. Cobra e thusa ho matlafatsa mokokotlo le ho u lokisetsa mekotla e matla.
Melemo ea Cobra Yoga Pose:
■ E matlafatsa lesapo la mokokotlo le mesifa ea maoto a ka morao
■ Eketsa ho tenyetseha ha lesapo la mokokotlo
■ Bula sefuba
■ Ho otlolla mahetla, bokaholimo, mokokotlo le mpa
■ E matlafatsa mahetla, mpa le letheka
■ Fokotsa bohloko ba sciatica
Itloaetse mehato:
1, Qala ka ho robala ka mokhoa o bonolo 'me u otlolle maoto le menoana ea hau, beha mohato oa maoto a hau holim'a mathe oa yoga ka bophara bo lekanang le ba pelvis ea hau,' me u boloke botsitso.
2, Beha liatla tsa hau ka tlas'a mahetla a hao 'me u hatelle holim'a mathe a yoga, mahetla a hau a shebile ka hare le litsoe tsa hau li shebile morao.
3, Robala ka sefahleho ka molala oa hau sebakeng se sa nke lehlakore.
4, Tšehetsa 'mele oa hau ka ho lekana ka liatla tsa hau, pelvis, lirope tse ka pele le methapo.
5, Inhale 'me u phahamise sefuba, u lelefatse molala oa hao,' me u khutlisetse mahetla a hao morao. Ho itšetlehile ka ho feto-fetoha ha 'mele oa hau, u ka khetha ho boloka matsoho a hao a otlolohile kapa a kobehile,' me u etse bonnete ba hore pelvis ea hau e haufi le yoga mat.
6, Tšoara poso bakeng sa metsotsoana e 15 ho isa ho e 30, ho boloka phefumoloho ea hau e tsitsitse 'me u phutholohile.
7. Ha u ntse u phefumoloha, butle-butle theola 'mele oa hau o ka holimo fatše.
Malebela ho ba qalang:
Hopola hore u se ke ua fetelletsa li-backbends ho qoba bohloko ba morao bo bakoang ke khatello e feteletseng ea mokokotlo. Boemo ba 'mele ba motho e mong le e mong bo fapane. E le ho qoba ho senya mesifa ea morao, tiisa mesifa ea hao ea mpa nakong ea boikoetliso, sebelisa mesifa ea mpa ho sireletsa mokokotlo, 'me u bule karolo e eketsehileng ea' mele o ka holimo.
Ntja e Lebeletseng Holimo
Ntja e shebileng holimo ke sebaka se seng sa backbend yoga. Le hoja e hloka matla a mangata ho feta Cobra, hape ke sebaka se setle sa ho qala ho ba qalang. Sebaka sena se ka thusa ho bula sefuba le mahetleng le ho matlafatsa matsoho.
Melemo ea Upward Dog Yoga Pose:
■ Ho otlolla sefuba, mahetla le mpa
■ E matlafatsa matsoho, matsoho le mokokotlo
■ Ntlafatsa boemo ba hao
■ Matlafatsa maoto a hao
Mehato ea ho ikoetlisa:
1, Robala ka phatla ea hau le litepisi khahlano le mathe oa yoga, le maoto a hau ka lehlakore le bophara joalo ka letheka la hau.
2, Beha matsoho a hau haufi le likhopo tsa hau tse ka tlase, u kenyetse litsoe ka hare 'me u phahamise mahetla fatše.
3, Otlolla matsoho a hao ka ho toba 'me u bule sefuba ho ea siling. Tobetsa menoana ea hau fatše 'me u phahamise lirope tsa hau.
4. Otlolla maoto a hao ka ho otloloha, matsoho a hao feela le bohato ba maoto a hao a thethe fatše.
5, Boloka mahetla a hao a tsamaisana le matsoho a hao. Hula likhaba tsa mahetla fatše 'me u lelefatse molala oa hau, u hule mahetla a hao hole le litsebe tsa hau.
6, Tšoara phefumoloho e 6 ho isa ho e 10, ebe u phomola 'me u theole 'mele oa hau fatše.
Malebela ho ba qalang:
Batho ba bangata ba ferekanya ponahalo ea ntja e holimo le cobra pose. Ha e le hantle, phapang e khōlō pakeng tsa tse peli ke hore ntja e holimo e hloka hore matsoho a lule a otlolohile 'me pelvis e lokela ho tloha fatše. Ha u itloaetsa ho phahamisa ntja, mahetla, mokokotlo le lirope li tlameha ho sebelisoa ho lumellana le mahlakore a mabeli a 'mele ho thibela khatello le ho otlolla' mele oohle ka katleho.
Happy Lesea
Happy Baby ke mokhoa o bonolo oa ho phomola bakeng sa ba qalang, 'me hangata o etsoa qetellong ea boikoetliso ba yoga kapa putila.
Melemo ea Happy Baby Yoga:
■ Ho otlolla lirope tse ka hare, groin, hamstrings
■ Ho bula letheka, mahetla le sefuba
■ Fokotsa bohloko ba mokokotlong
■ Fokotsa khatello ea maikutlo le mokhathala
Mehato ea ho ikoetlisa:
1, Robala fatše ka mokokotlo oa hao ka hlooho le mokokotlo o hatelitsoe khahlanong le 'mathe oa yoga
2, Koba mangole ho likhato tse 90 'me u li atamele sefubeng sa hau. Koba litsoe tsa hao 'me u supe ntlha ea maoto a hao ho ea siling.
3, Tšoara ka ntle kapa ka hare ho maoto a hao ka matsoho a hao, u hule mangole a hao ho ea ka mahlakoreng a 'mele oa hao, ebe u hula mangole a hao haufi le maphaka a hao.
4, Boloka mangole a hao a khumame 'me lirethe tsa hao li lebisitse siling. Phomola letheka 'me u atamele mangole a hau haufi le sefuba sa hau.
5, phefumoloha butle, 'me u boloke boemo, u sisinyeha ka bonolo ho tloha ka lehlakoreng le leng.
Malebela ho ba qalang:
Haeba u sa khone ho itšoarella ka maoto ntle le ho phahamisa mahetla, selelu, kapa ho phunya mokokotlo oa hau, u ka 'na ua se ke ua khona ho tenyetseha ka ho lekaneng. E le hore u phethe boemo boo, u ka leka ho tšoara maqaqailaneng kapa manamane ho e-na le hoo, kapa u behe lesela la yoga bohareng ba leoto la hau la leoto ebe u le hula ha u ntse u ikoetlisa.
Mamela 'mele oa hau ha u etsa yoga,' me 'mele oa motho e mong le e mong o fapane hanyane, kahoo tsoelo-pele ea boikoetliso le eona e fapane. Haeba u utloa bohloko nakong ea boikoetliso, ka kopo emisa hang-hang 'me u batle keletso ho morupeli oa yoga ea profeshenale ho utloisisa maemo a yoga a u loketseng.
Ho ZIYANG re fana ka mefuta e mengata e fapaneng ea liaparo tsa yoga bakeng sa hau kapa mofuta oa hau. Ka bobeli re barekisi le moetsi. ZIYANG ha e khone ho iketsetsa feela le ho u fa MOQ e tlase haholo, empa hape ea u thusa ho theha lebitso la hau. Haeba u thahasella,ka kopo ikopanye le rona
Nako ea poso: Dec-27-2024
