Mofuta oa poso : E eme
Melemo : Ho matlafatsa lirope (tse nang le litšebeliso tse ling tse sebetsang ).
Litaelo :
1. Ho tloha Thabeng ea Pose - Tadasana khumama ho fihlela likhama li batla li lekana le fatse. Maoto a lokela ho tšoana. Haeba maoto a u ama, lula fatše hammoho. Haeba maoto a hao a arohane hanyenyane, ho lokile empa etsa bonnete ba hore mangole a arohane ka tekanyo e lekanang.
2. Hlanya menoana ea hau fatše ho etsa bonnete ba hore u theoha haholo.
3. Boloka mangole a hao a koalehile 'me bothata ba hau bo tlase ha u phahamisa matsoho.
Hangata bothata bona bo rutoa ka e 'ngoe ea litsela tse peli. Tsela ea pele, sepheo sa pele ke ho boloka lirope li lekana le fatše, Tabeng ena, torso le matsoho a lekaneng li ka ba ka lebelo la mahlakore a 45 ho tloha fatše.
Haeba o batla ho totobatsa mokokotlo o motle ho e-na le hoo, tlisa molumo ho fihlela o le boemong bo hlakileng le ho atolosa matsoho a otlolohileng holimo. Mokokotlo oa hau oa mokokotlo o ka morao-rao. Sena se ka 'na sa etsa hore u phahamise butt ea hao hanyenyane. Ke fana ka maikutlo a ho leka mokhoa ona ka bobeli ho tloha ha u ka kopana le mokhoa leha e le ofe ha u nka lihlopha tsa yoga.
5. Boloka moea oa 5-10
Ba qalang ho qala : Sebetsang ho tlisetsa lirope haufi le ho feta ho ea ho fatse.
E tsoetseng pele : Leka ho kenyelletsa ho sotha. Tlisa matsoho ka thapelo pelong. Ema ka lehlakoreng le letona, u tlise lerako le letšehali ka ntle ho lengole le letona.
Lula u le tlaase 'me u boloke mangole a phehella hammoho. Khutlela setsing ebe u etsa lehlakore le letšehali.
Sequences Featuring This Pose :
Ashtanga Surya Namaskar B