Matlo a Ho aha le Boikoetliso ba Yoga bo Mokhutšoane
E 'ngoe ea lintho tse thata ka ho fetisisa mabapi le ho etsa yoga lapeng ke ho tseba hore na ho latellana ho joang. Ka mor'a hore u nke lihlopha tse ngata, u ka 'na ua qala ho hlokomela hore ho na le lipampiri tse ling tseo matichere a li latelang khafetsa, empa ba qalang hangata ba hloka thuso e nyane.
Ts'ebetso ena e khutšoanyane e 10 e loketse liithuti tse ncha tsa yoga . U ka li etsa ka bolokolohi kapa ua li tsamaisa hammoho bakeng sa kemiso e telele.
Li sebelise e le lihaho 'me, ka teko le phoso e nyane, u tla tloha u e-na le likarolo tse ngata tsa khetho ea lapeng.
Tlhahlobo ea Yoga ea ho loantša maqeba
1. Tlhaselo ea sefuba : Sehlopha se futhumetseng se futhumala se ama likarolo tse kholo tsa ho tšoara likhathatso. U ka etsa tse seng kae ho tsena haeba u kena tlelaseng kapele kapa u etsa sephetho sohle ha u ntse u le lapeng.
- Tsepamisa maikutlo: Hips, mahetleng, mokokotlo
- 10 ho latela likarolo tse latelang: Mapolanka a maoto, leoto le otlolohileng, lehlakoreng la nale, phomolo e bonolo, matsoho a ntsu, ho sotha habonolo, ho otlolla khomo ea khomo, ntja e shebileng ka tlaase, palo ea bana le molimotsana pose
2. Mokhoa o bonolo oa yoga : Boikokobetso ba Yoga ha bo hlokehe ho shebahala eka ke bohlanya, e le hore e sebetse hantle. Lintho tse 10 tse hlahang letotong lena li ka 'na tsa e-ba maemo a tloaelehileng ho uena. Etsa tsona kamehla, 'me ka sebele u tla ikutloa u e-na le phapang' meleng oa hao.
- Tsepamisa maikutlo: Lifaele le letheka
- 10 ho latela likarolo : Thaba ea lithaba, ho phahamisa matsoho, ho ema ka pele ho likhama, garland pose, lunge pose, pank pose, basebetsi ba behiloeng, ba lule ba khumame, ba khumame ka mangole, 'me lesea le thabileng pose
3. Tsamaiso ea letsatsi le leng le le leng : Sena ke mokhoa oa ho latellana bakeng sa tloaelo e khutšoanyane eo u ka e etsang letsatsi le leng le le leng. Hape ke sebaka se setle sa ho qalisa nako e telele. Matsatsing ao u nang le nako e eketsehileng, kenyelletsa sephetho se le seng kapa ho feta.
- Tsepamisa maikutlo: Lifaele, letheka, le mokokotlo
- 10 ho latela likarolo tse latelang : li-pelvic, li-cow-stretched, li-dog, li-lunge, li-leg mount, li-mount raising, li-pigeon pose, lesea le thabileng le setopo pose
Eketsa Litsela tsa hau Tsa Yoga
4. Khumamelo ea Letsatsi : Kamohelo ea letsatsi ke lintlha tse kholo tsa lintlha tse u susumelletsang ho tloha ka pel'a setha sa hau ho ea morao, ho futhumatsa 'mele oohle ha u ntse u tsamaea. Ka lebaka lena, hangata e etsoa qalong ea lihlopha tsa vinyasa yoga 'me ke tsela e babatsehang ea ho qala mekhoa ea lapeng.
- Tsepamisa maikutlo: 'mele o mong le o mong
- 8 ho latela se latelang: Mountain pose (tadasana), sebopeho sa pele (uttanasana) ho khutlela morao, mapolanka, mangole-sefubelu-chin (chaturanga dandasana), cobra (kapa holimo ka holimo ho ntja) thaba pose
5. Boemo bo tloaelehileng bo ema : Sena ke sekhahla sa lipalo tse robeli tse emeng tsa khale. Ke tatellano eo matichere a yoga a atisang ho e sebelisa lihlopheng tsa ba qalang.
- Tsepamisa maikutlo: Lefu, haholo-holo letheka le likhohlo
- 8 ho latellana : Ntja e shebileng ka tlaase, molamu, mohlabani I, mohlabani oa II, o fetola mohlabani, o atolosa lehlakoreng le ka lehlakoreng le le leng, katatulo, halofo ea khoeli, le ntja e shebileng
6. Sehlabani se latellanang : Ena ke sephetho se khutšoanyane ho feta se fetileng, empa ho na le phephetso e nyenyane ho tloha ha e kenyelletsa maemo a ho leka-lekaneng a tsepamisisang maikutlo haholo ka matla a mantlha.
- Tsepamisa maikutlo: Legs, core
- 5 ho latela se latelang : Thaba ea thaba, mohlabani, 'na, mohlabani ea ikokobelitseng, mohlabani II, o fetola mohlabani, mohlabani III
7. Matla a Yoga bakeng sa ba qalang : E le hore u kene ka hare ho tse kang li-inversions le litekanyo tsa letsoho, u hloka ho matlafatsa matla a hau, haholo-holo. Tsamaiso ena e etselitsoe ho u fumana moo.
- Tsepamisa maikutlo: Liholo, matsoho le maoto
- 9 ho latela se latelang: Ntja e shebileng ka tlaase, mapolanka, chaturanga dandasana, dolphin, dolphin pushups, the dog dog split, awkward chair, standing split, pose pose
8. Ntlafatsa Boikemisetso ba Hao : Ka mokhoa o tloaelehileng, u tla makatsoa ke hore na u ka fetola boemo ba hau ba ho feto-fetoha ha maemo joang. Lethathamo lena le fokotsehile likarolong tse tharo tsa ho tsepamisa maikutlo, 'me mabaka ohle a fihlella ho batho ba qalang ho qala.
Ke khopolo e ntle ea ho etsa sena e le haufi le qetellong ea ts'ebetso ea hau ha u se u futhumetse.
- Tsepamisa maikutlo: Lifaele, letheka le mahetleng
- 10 ho latela liketsahalo tse latelang : Ho latoloa menoana e meholo, ho ema ka pele, boraro-bo-bong, ho lula fatše ka lehlakoreng le leholo, leihlo la nale, lesela la mokotla, leeba, ntsu, borokho, khomo ea khomo pose
Theola maikutlo
9. Ho lutse Hip Stretches : Sebelisa molemo oa mocheso oo u o hahileng hore o kene ka hare lethekeng la hau le hamstrings le letoto la lisebelisoa, ho kenyeletsoa ho kheloha pele.
- Tsepamisa maikutlo: Hips le hamstrings
- 5 ho latela se latelang : Palo ea li-cobbler, lengole maotleng, lifahleho tsa khomo pose, lihlooho tsa mangole, li lutse li-straddle tse ngata
10. Relaxation Sequence : Cool ka tlaase ho tsena tse robong menyetla ea boikhathollo. Batla mekhoa e seng mekae ea tsosoloso le savasana . Ts'ebetso ena e ka boela ea ema e le mong ka matsatsi ao u hlokang nakoana feela ea boikhathollo.
- Tsepamisa maikutlo: Kakaretso ea boikhathollo
- 8 ho latela se latelang : Pigeon pose, borokho bo tšehetsoeng, molimotsana o tsitsitseng, supine ea mokokotlo, lesea le thabileng, maoto ka lerako, setopo sa pose, bonolo pose