Hobaneng u lokela ho ikoetlisa 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 u batla ho ntlafatsa ho tenyetseha le ho leka-lekana ha 'mele oa hao, ho lokisa boemo bo bobe ba 'mele, ho ntlafatsa sebopeho sa masapo, ho imolla khatello ea 'mele le bohloko bo sa foleng, kapa u batla feela ho ba le mokhoa oa ho ikoetlisa, yoga ke papali e loketseng haholo. Ho na le likolo tse ngata tsa yoga, 'me li-yoga tsa likolo tse fapaneng li fapane hanyane. Batho ba lilemo tsohle ba ka khetha kapa ba fetola li-pose tse loketseng ho latela boikoetliso ba bona ba 'mele. Ho phaella moo, hobane yoga e hatisa ho ela hloko le ho utloisisa 'mele, 'me e khothalletsa batho ho phomola ka ho fetola ho hema le ho thuisa ha bona, e thusa haholo bakeng sa ho boloka le ho ntlafatsa bophelo bo botle ba kelello.
Mehato e 4 ea yoga bakeng sa ba qalang
Pele o qala ho ikoetlisa yoga, ho molemo ho otlolla mesifa hanyane ho futhumatsa molala oa hao, matsoho, lirope, maqaqailana le manonyeletso a mang ho thibela khatello. Haeba maemo a lumela, sebelisa materase a yoga ka hohle kamoo ho ka khonehang, kaha a na le mosamo o sa thelleng le o bonolo ho u thibela ho thella kapa ho tsoa kotsi nakong ea boikoetliso, 'me a ka boela a u thusa ho boloka maemo a hau a le bonolo.
Ntja e Shebang Tlase
Ntja e Shebang Tlase ke e 'ngoe ea lipose tsa yoga tse tsebahalang haholo. E tloaelehileng ho Vinyasa Yoga le Ashtanga Yoga, ke pose ea ho otlolla 'mele oohle e ka sebelisoang hape e le pose ea phetoho kapa ea ho phomola lipakeng tsa lipose.
Melemo ea Pose ea Yoga ea Ntja e theohelang:
■ E otlolla karolo e ka tlase ea 'mele ho imolla bohloko bo sa foleng bo bakoang ke ho lula nako e telele kapa ho thibana ha li-hamstrings
■ E bula le ho matlafatsa karolo e ka holimo ea 'mele
■ Atolosa lesapo la mokokotlo
■ E matlafatsa mesifa ea matsoho le maoto
Mehato ea ho itlhakisa:
1. Robala ka matsoho le mangole, matsoho a hao a otlolohile ka lehlakoreng le letona la mahetla a hao, le mangole a hao a otlolohile le letheka la hao ho tshehetsa mmele wa hao.
2. Ha o hatella matsoho a hao fatshe, o lokela ho otlolla menoana ya hao mme o abele boima ba mmele wa hao ka ho lekana ka matsoho le dinoko tsa hao.
3. Beha menoana ea hao holim'a moseme oa yoga, phahamisa mangole a hao, 'me u otlolle maoto a hao butle-butle.
4. Phahamisa letheka la hao ho ya siling, boloka maoto a hao a otlolohile, mme o sebedise matsoho a hao ho sutumelletsa mmele wa hao morao.
5. Etsa sebopeho sa V se phetohileng lehlakoreng la 'mele oohle, 'me u hatelle liatla le lirethe ka nako e le 'ngoe. Lulahanya litsebe le matsoho a hao, phomola 'me u otlolle molala oa hao, u be hlokolosi hore u se ke ua lumella molala oa hao ho leketla.
6. Tobetsa sefuba sa hao ho ya diropeng tsa hao mme otlolle mokokotlo wa hao ho ya siling. Ka nako e tshwanang, direthe di theohela fatshe butle.
7. Ha o itloaetsa ka lekhetlo la pele, o ka leka ho boloka boemo bona ka lihlopha tse ka bang 2 ho isa ho tse 3 tsa ho hema. Nako eo o ka bolokang boemo boo ka eona e ka eketsoa ka palo ea boikoetliso.
8. Ho phomola, koba mangole a hao ka bonolo ebe o a beha hodima moseme wa hao wa yoga, o kgutlele boemong ba ho qala.
Malebela bakeng sa ba qalang:
Ntja e theohelang tlase e ka bonahala e le bonolo, empa ba qalang ba bangata ba sitoa ho e etsa ka nepo ka lebaka la likotsi kapa ho hloka ho tenyetseha. Haeba lirethe tsa hao li sa tsamaee hantle, mokokotlo oa hao o sitoa ho otloloha, kapa 'mele oa hao o le ka hare ho sebopeho sa "U" ho e-na le sebopeho sa "V" sa kahare, ho ka etsahala hore ebe se amana le ho thiba ha letheka le thata, li-hamstrings, kapa manamane. Haeba u kopana le mathata ana, leka ho lokisa boemo ba hao ka ho khumama mangole a hao hanyane ha u ntse u ikoetlisa, u boloke mokokotlo oa hao o otlolohile, 'me u qobe ho beha boima bohle matsohong le matsohong a hao.
Cobra
Cobra ke mokokotlo o kobehileng le tumeliso e tloaelehileng ea letsatsi. Cobra e thusa ho matlafatsa mokokotlo le ho u lokisetsa mokokotlo o matla.
Melemo ea Pose ea Cobra Yoga:
■ E matlafatsa mesifa ea lesapo la mokokotlo le ea leoto la ka morao
■ Eketsa ho tenyetseha ha lesapo la mokokotlo
■ Bula sefuba sa hao
■ E otlolla mahetla, karolo e ka holimo ea mokokotlo, karolo e ka tlase ea mokokotlo le mpa
■ E matlafatsa mahetla, mpa le matheka
■ Imolla bohloko ba sciatica
Mehato ea ho itlhakisa:
1. Qala ka ho robala o sekametse 'me u otlolle maoto le menoana ea hao, beha mohato oa maoto a hao holim'a moseme oa yoga o nang le bophara bo lekanang le ba pelvis ea hao, 'me u boloke botsitso.
2. Beha matsoho a hao tlas'a mahetla a hao 'me u hatelle moseme oa yoga, mahetla a hao a shebile ka hare 'me litsoe tsa hao li shebile morao.
3. Robala u shebile fatše molala oa hao o sa nke lehlakore.
4. Tšehetsa 'mele oa hao ka ho lekana ka matsoho a hao, pelvis, lirope tse ka pele le mehato e kenang.
5、Huma 'me u phahamise sefuba sa hao, u lelefatse molala oa hao, 'me u khutlisetse mahetla a hao morao. Ho latela ho tenyetseha ha 'mele oa hao, u ka khetha ho boloka matsoho a hao a otlolohile kapa a kobehile, 'me u etse bonnete ba hore pelvis ea hao e haufi le materase oa yoga.
6. Tšoara boemo ba hao metsotsoana e 15 ho isa ho e 30, u boloke phefumoloho ea hao e tsitsitse ebile e phutholohile.
7. Ha o ntse o ntsha moya, theola mmele wa hao o ka hodimo butle-butle fatshe.
Malebela bakeng sa ba qalang:
Hopola hore o se ke wa kobeha mokokotlo ho feta tekano ho qoba bohloko ba mokokotlo bo bakwang ke ho hatelloa ho feteletseng ha mokokotlo. Boemo ba mmele ba motho e mong le e mong bo fapane. Ho qoba ho imetsa mesifa ya mokokotlo, tiisa mesifa ya hao ya mpa nakong ya boikoetliso, sebedisa mesifa ya mpa ho sireletsa mokokotlo, mme o bule karolo e kgolo ya mmele o ka hodimo.
Ntja e Shebang Holimo
Ntja e Shebang Holimo ke mokhoa o mong oa yoga o betliloeng mokokotlong. Leha o hloka matla a mangata ho feta Cobra, hape ke mokhoa o motle oa ho qala bakeng sa ba qalang. Mokhoa ona o ka thusa ho bula sefuba le mahetla le ho matlafatsa matsoho.
Melemo ea Pose ea Yoga ea Ntja e Phahameng:
■ E otlolla sefuba, mahetla le mpa
■ E matlafatsa matsoho, matsoho le mokokotlo
■ Ntlafatsa boemo ba hao ba 'mele
■ Matlafatsa maoto a hao
Mehato ea boikoetliso:
1. Robala ka phatla 'me u kene ka maoto a yoga, 'me maoto a hao a bapile 'me a lekana le letheka la hao.
2. Beha matsoho a hao pela dikgopo tsa hao tse ka tlase, o sunye litsoe tsa hao ka hare mme o phahamise mahetla a hao fatshe.
3. Otlolla matsoho a hao o otlolohile mme o bule sefuba sa hao ho ya siling. Tobetsa menwana ya hao fatshe mme o phahamise dirope tsa hao.
4. Otlolla maoto a hao o otlolohile, matsoho le maoto a hao feela a ama fatshe.
5. Boloka mahetla a hao a tsamaellane le matsoho a hao. Hula mahetla a hao fatshe mme o lelefatse molala wa hao, o hule mahetla a hao hole le ditsebe tsa hao.
6. Tšoara ho hema makhetlo a 6 ho isa ho a 10, ebe u phomola 'me u theolele' mele oa hao fatše.
Malebela bakeng sa ba qalang:
Batho ba bangata ba ferekanya boemo ba ntja bo holimo le boemo ba cobra. Ha e le hantle, phapang e kholo lipakeng tsa tse peli ke hore boemo ba ntja bo holimo bo hloka hore matsoho a lule a otlolohile 'me pelvis e hloka ho ba hole le fatše. Ha ho itloaetsa boemo ba ntja bo holimo, mahetla, mokokotlo le lirope li tlameha ho sebelisoa ho hokahanya mahlakore a mabeli a 'mele ho thibela khatello le ho otlolla 'mele oohle ka katleho.
Lesea le Thabileng
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:
■ E otlolla lirope tse ka hare, serope le li-hamstrings
■ E bula matheka, mahetla le sefuba
■ Imolla bohloko ba mokokotlo o ka tlase
■ Imolla khatello ea maikutlo le mokhathala
Mehato ea boikoetliso:
1. Robala ka mokokotlo hlooho le mokokotlo li hatelitsoe holim'a materase oa yoga
2、Koba mangole a hao ho fihlela ho likhato tse 90 'me u a atametse sefubeng sa hao. Koba litsoe tsa hao 'me u supe maoto a hao siling.
3. Tšoara ka ntle kapa ka hare ho maoto a hao ka matsoho a hao, hula mangole a hao mahlakoreng a 'mele oa hao, ebe u hula mangole a hao haufi le mahafi a hao.
4、Boloka mangole a hao a kobehile 'me lirethe tsa hao li shebile siling. Phomola matheka a hao 'me u atametse mangole a hao haufi le sefuba sa hao.
5. Phefumoloha butle, ka botebo 'me u boloke boemo ba hau, u ntse u sisinyeha butle ho tloha lehlakoreng le leng ho ea ho le leng.
Malebela bakeng sa ba qalang:
Haeba o sa kgone ho itshwarella maotong a hao ntle le ho phahamisa mahetla, seledu, kapa ho kobeha mokokotlo, o kanna wa se be le boikemelo bo lekaneng. Ho phethela boemo, o ka leka ho itshwarella maqaqailaneng kapa manamane a hao ho ena le hoo, kapa wa kenya lebanta la yoga bohareng ba leoto la hao mme wa le hula ha o ntse o ikwetlisa.
Mamela 'mele oa hao ha u ntse u ikoetlisa 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 mekhoa ea yoga e u loketseng.
Ho ZIYANG re fana ka mefuta e mengata ea liaparo tsa yoga bakeng sa hau kapa lets'oao la hau. Ka bobeli re barekisi ba bangata le baetsi. ZIYANG ha e khone feela ho u etsa le ho u fa MOQ e tlase haholo, empa hape e ka u thusa ho theha lets'oao la hau. Haeba u na le thahasello,ka kopo ikopanye le rona
Nako ea poso: Tshitwe-27-2024
