1 - Lebaka Leo U Lokelang ho Qala Letsatsi la Hao ka Yoga
Hoseng ha ho thata. Ho tsoha le ho tsamaea ke lintho tse peli tse thata ka ho fetisisa tseo u tla li sebetsana le letsatsi lohle. Hoseng ho boetse ho na le mebala e mengata ea ho etsa lethathamong le metsotso ea ho qetela e fanoang ho fokotsa lisele tsa hau.
Litaba tse monate-ho na le tsela e molemo. Haeba o ka hlahisa metsotso e 15 feela hore u thabele ho phalla ha motlakase oa CorePower Yoga ka metsotso e 10 e lateloa ke ho nahanisisa ka metsotso e meraro, u ka 'na ua itokisetsa kelellong le' meleng ho lokisa letsatsi lohle ka chefo. Metsotso e seng mekae feela ea boikoetliso bo tlaase e ka thusa ho fumana mali a hao a phunyeletsa, ha lithuto, ho kenyelletsa le lihlooho tse phatlalalitsoeng ho Journal of Alternative and Complementary Medicine ka 2005, li bontša hore phefumoloho ea yogic le mekhoa e tlatsetsa ho liphello tse ntle tsa bophelo ba kelello ho kenyeletsa ho mamellana ho holimo ha khatello ea kelello le ho tsepamisa mohopolo.
Heather Peterson, Motlatsi oa Mookameli oa Yoga ea CorePower Yoga, o ile a theha moetlo ona oa metsotso e leshome bakeng sa ho khetha ka ho khetheha hoseng, ho phethela ka ho nahanisisa ka metsotso e meraro, e leng ho thuisa. Ho ea ka Peterson, "Ho nahanisisa ka metsotso e meraro ho laola maikutlo le ho ntlafatsa monahano o bobebe, kahoo ho qala letsatsi ka nako e khutsoanyane ho u thusa hore u be le maikutlo a hlakileng ha u thulana le mathata a letsatsi."
2 - Tlhahiso ea Letsatsi B B
Qala ka ntja e tlaase ka ho hatisa ka matsoho le libolo tsa maoto ha u ntse u sebelisa mpa ea hao ho phahamisa letheka ho ea siling, joalokaha eka u iketsetsa "V," e leng ea bohlokoa ka ho fetisisa ho feta nako e telele mokokotlo holim'a maoto a otlolohileng. Finyella leoto la hao le letona ka mor'a hao, ho kenya ntja e nang le litulo tse tharo , ebe u nka mohato o moholo oa leoto le letona, u le lema pakeng tsa liatla tsa hau ho kena sebakeng se tlaase.
Etsa bonnete ba hore menoana ea hau e ka pele e lebisa pele le hore serethe sa hao se ka morao se tsamaisane le serethe sa mokokotlo kapa leoto la morao. Potoloha maoto a hau a morao ho ea ka lehlakoreng le ka pele. Koba lengole la hao ka pele hore le behe ka ho toba holim'a serethe sa hao se ka pele ho 90-degree. Emisa sekoti sa hau mme u boloke maoto a hao a tsitsitse sebakeng sa hau ha u phahamisa matsoho holim'a mathe mme u eme sebakeng sa mohlabani II . Lumella mahetleng a hao holim'a letheka ebe o penya maqhubu a hau mahetleng pele o fihla letsoho le ka pele ho kamoreng, 'me e' ngoe e ka morao ho kamoreng.
Beha matsoho a hau holim'a lesela pele u ka otlolla leoto la hau le letona ho ntja e ka tlaase. Pheta ka lehlakoreng le leng, ho tšoara boemo bo bong le bo bong letotong la likhafa tse peli ho isa ho tse tharo.
3 - Phella ka holimo
Ho ea ka Peterson, "Pente ea forearm ke e 'ngoe ea' mele 'ea' mele ' oa ho ikoetlisa o bonang mesifa eohle ea motsoako oa hau ho akarelletsa le abs, morao le letheka, ha o ntse o haha lehetla le matla a' meleng. qala, ebe u haha ka metsotso e le 'ngoe ha u ntse u matlafala. "
Tšoaela ka mathe 'me u kenye letsoho matsoho ha u beha lilomo tsa hau tlas'a mahetla le liphatsa tsa hau tse otlolohileng holim'a mathe. Tšoara maoto ka morao ha letheka la hao le tsamaisana le lirethe tsa hao le hlooho, 'mele oa hau o otlolohile. Tula letheka ka tlase 'me u tšolle konopo ea mpa ho lesapo la mokokotlo ho kenya mokokotlo oa hau. Tšoara nako e telele kamoo u ka khonang ka foromo e ntle.
4 - Setšoantšo se mane
Peterson o re, "Nako ena e emeng-lekanang e bula lehlakoreng le morao ea letheka la hao mme e lla leoto la hao le mahlo a khanya.
Ema e le telele, maoto a hao a lema letheka-lehlakoreng le le leng, mangole a hao a kobehile hanyenyane. Etsa boima ba hau ka ho le letšehali mme u khutlisetse letheka hanyane hanyenyane ho theola setsi sa hau sa khoheli. Phahamisa leoto la hau le letona ho tloha fatše 'me u sebelise matsoho a hao ho tataisa sefahleho sa hao se letona le ka lehlakoreng la hao le letšehali, u bōpa "4" ka maoto ha u lumella letheka la hau le letona hore le bule ka ntle. Ho tloha sebakeng sena, ikitlaetsa letheka ha u ntse u khumamela lengole la hao le letšehali, u ikakhetse ka setoana se le seng sa maoto. Ha u ikutloa u tebile ka lehare le letona la hao le letona, tšoara boemo, 'me haeba u khona, tlisa liatla tsa hau sebakeng sa thapelo ka pel'a sefubeng sa hau. Kamor'a ho phefumoloha habeli ho isa ho tse tharo, ka hloko u khutlisetse mokhatlo oa ho khutlela ho ema. Pheta ka lehlakore le fapaneng.
5 - Pose ea Borokho
Haeba u kile ua ipotsa hore na ke hobane'ng ha borokho bo ne bo lokela ho etsoa, Peterson o na le chelete e ngata, "The Bridge Pose ke ho fetoha ho hoholo ho thusang ho ts'oara mokhoa oa hau oa methapo, ho bula mahetleng le holimo ka morao. , 'me ha u ntse u e-ba matla haholoanyane, u hahamalla ho hema ho 10. "
Thetsa sekokotlong sa hao ka mangole a hao a kobehile, maoto a hao a lenngoe fatše lehlakoreng le leng. Sebelisa mariti le sekoti sa hau ho phahamisa letheka, u ba hatelle ho ea siling. "Tsamaea" mahetleng a mahetla haufi le 'mele tlas'a' mele oa hao, Hlalosa matsoho ka tlase ho uena ho hatisa ho kopanela ha mesifa ea hao ea morao. Tšoara boemo ha u ntse u phefumoloha butle, ebe u lokolla.
6 - Classic Supine Twist
Haeba ha o e-s'o ka oa leka tlhaho ea classic supist , u lahleheloa ke eona. "[Koetliso ena] e ntša mesifa e nyenyane pakeng tsa likarolo tsa mokokotlo o fetolang tsamaisong ea hau ea methapo le ho lokolla letheka la hao le ka ntle," o hlalosa Peterson.
Thema ka morao, maoto a hao a atolohile, matsoho a hao a fetisetsoa ho lehlakoreng le leng, matsoho a hau fatše. Atamela mabitso a mabeli ka sefubeng, a khumame hammoho, 'me ha u ntse u etsa joalo, fihla letsoho la hao le letona ho pholletsa le' mele oa hao, u beha letsoho la hao ka ntle ka lehlakoreng la hao le letšehali. Etsa bonnete ba hore lehlakoreng la hao le letšehali le kopane le mathe, ka bonolo ho khumama mangole ho ea ka ho le letona, ho theha sefahleho sa mokokotlo ha u sebelisa letsoho la hao le letona ho thusa ho tataisa. Ho loketse hore mangole a hau a se ke a ama fatše. Ha o sothehile ho fihlela moo o ka khonang, lebisa hlooho ea hau ho sheba holim'a lehetla la hau le letšehali. Tšoara liphio tse peli ho isa ho tse tharo pele u pheta ka lehlakore le fapaneng.
7 - Savasana
Ntho ea ho qetela ka potlako ea hao ea yoga ea metsotso e leshome ke savasana , kapa setopo se hlahisa. Ho ea ka Peterson, boemo bo bonolo bona "Bo koetlisa ka ho phomola ka mafolofolo 'me se sebetsa ho khutsisa likelello tsa hau ha' mele oa hau o kopanya mokhoa oa ho phalla le liphetoho tseo u li entseng ha u ntse u tloaetse."
Sohle seo u lokelang ho se etsa ke ho robala mokokotlong oa hao, maoto a hao a phalla ka ntle 'me matsoho a hao a robala sefahleho' me a bulehile. Phefumoloha ka tlhaho mme u thabele khutso bakeng sa metsotsoana e 30.
8 - 3-metsotso e lutseng ho thuisa
Ka mor'a hore u lokolloe ho tloha savasana, ke nako ea ho nahanisisa ka metsotso e meraro ea hao. Qala ka ho beha timer e le hore u se ke ua qetella u shebile hora. Hang ha seo se phethiloe, lutse holim'a thaole e khabisitsoeng kapa e khabisitsoeng ka morao oa hau le maqeba khahlanong le lerako. Phunya maoto a hao ka bonolo ho lula fatše , ebe u phutha matsoho mahetleng ebe o koala mahlo. E le ho tsepamisa kelello ea hau, Peterson o re, "Sheba phefumoloho ea hau 'me u balle ka bokhutšoanyane ho ba bane ka inhale e' ngoe le e 'ngoe le ho tsoa ka ntle. Lula metsotso e meraro kapa ho fihlela nako ea hao e fela, ebe u itokisetsa letsatsi le tsotehang!"
> Mehloli:
> Brown RP, et al. "Kriya Yogic ea ts'oaetso ea phefumoloho ea phekolo ea khatello ea kelello, ho tšoenyeha le ho tepella maikutlo: Karolo ea I - Neurophysiologic Model" Journal ea Meriana e sa Tloaelehang le e Phelisang (Feb. 2005): Vol. 11, No. 1, maq. 189-201.
> Brown RP, et al. "Kriya Yogic ea ts'oaetso ea phefumoloho ho phekoloa ha khatello ea kelello, ho tšoenyeha le ho tepella maikutlo: Karolo ea II - Lik'hamphani le Mataiso ea Kliniki," Journal of Alternative and Complementary Medicine (Aug. 2005): Vol. 11, No. 4, maq. 711-17.
> Kirkwood G, le al. "Yoga ea ho Tšoenyeha: Tlhahlobo e Hlophisitsoeng ea Lipatlisiso," British Journal of Sports Medicine (Dec. 2005): Vol. 39, No. 12, maq. 884-91.