Na u qala ho ikutloa u phutholohile haholoanyane le ea qalang ea yoga eo u ithutileng eona ho fihlela joale? Joale e ka 'na eaba ke nako ea ho kenyelletsa maemo a mang a bohareng a kenang molaong oa hau. U ka 'na ua fumana tse ling tsa tsona li bonolo haholo' me tse ling li batla li le thata. "Bohareng ba" ke sehlopha se nang le meeli e mengata ea metsi, kahoo u se ke ua nyahama.
Yoga ke ts'ebetso 'me ha ho na nako ea nako. U na le bophelo bohle ho ntlafatsa matla a hao le ho feto-fetoha ha maemo.
Ho ema ho ema
Sebakeng sa bohareng, boemo bo emeng bo qala ho kenyelletsa ho leka-lekanngoa ho hongata le ho sotha, hammoho le ho haha matla a quad le ho feto-fetoha ha maqhubu ao u 'nileng ua a sebetsana le' ona maemong a mangata. Ela hloko ho tsepamisa mohopolo ho phefumoloha ha hao mme o qale butle pele o tsoela pele ho maemo a bohareng a bobeli bo kang katatulo e ikamahanyang pose kapa mohlabani III.
- Awkward Chair Pose - Utkatasana
- Eagle Pose - Garudasana
- Liphetoho tsa linaleli tse fapaneng - Parsvakonasana
- Half Moon Phase - Ardha Chandrasana
- King Dancer Pose - Natarajasana
- Lizard Pose
- Piramidi Phetola Liphetoho - Parsvottonasana Ho Fetoha
- Khutlela Pose ea Mohlabani
- Pula ea Angle ea Lehlakoreng
- Pose ea Triangle e Phahameng
- Pula ea Tsoekere - Ardha Chandra Chapasana
- Mohlabani III - Virabhadrasana III
Lula Poses
Pula ea letheka ke sepheo sa boholo ba tsona se lutseng.
Haeba leha e le efe ea lintho tsena e sa phutholoha ho uena, u se ke ua qeaqea ho sebelisa lisebelisoa tse kang seaparo se koahetsoeng kapa kobo e behiloeng tlas'a setulo sa hau.
- Cow Face Face - Gomukhasana
- Sekepe sa Pose - Navasana
- Hero Pose - Virasana
- Knee to Ankle Pose
- Lotus Pose - Padmasana
- Pigeon Pose - Eka Pada Rajakapotasana Prep
E khutlela morao
Hona ke ntlha eo ho eona liithuti tse ka hare li kenang setšoantšong haholo.
Tse ngata tsa mekhoa ena e senyehileng li etsoa ka boemo bo tloaelehileng, e leng ho robala ka mpa. Ha u ikutloa u lokile, u ka qala ho kenyelletsa ntja e shebileng ka holimo le chaturanga (bona ka tlase) li- vinyasas tsa hau. Etsa bonnete ba hore u futhumetse ka litsela tse ling tsa bohlokoa pele le ho sebelisa lisebelisoa tse kang li-yoga kapa li-pillows tse nyenyane haeba u hloka.
- Phase ea likamele - Ustrasana
- Bothata ba Litlhapi - Matsyasana
- Ho ea ho Nonyana e Holimo - Urdhva Mukha Svanasana
Litekanyo tsa ntoa
Mofuthu leha e le ofe moo liphaka li tšehetsang boholo ba 'mele oa' mele oa hau bo ka boleloang e le ho lekanngoa ha letsoho. Le hoja u ntse u ithuta moo setsi sa hau sa matla a khoheli e leng teng le kamoo u ka abahatsang boima ba hao kateng e le hore u ka leka-lekaneng, li-starter tsena li u thusa ho haha matla a letsoho le matla a mantlha ao u tla a hloka bakeng sa mekhahlelo e thata ea letsoho hamorao.
- Phello ea Basebetsi ba bane - Chaturanga Dandasana
- Letšoao la likoloi - Bakasana
- Pose ea sekhahla - Tolasana
- Bothata ba Plank ea Lehlakore - Vasisthasana
- Ho robala ha Vishnu Pose - Anantasana
Inversions
Liphetoho tsa hau tsa pele li hlahisoa boemong ba bohareng. Le hoja ka linako tse ling li rutoa ka lihlopha tsa motheo, li har'a tse ling tse kotsi ka ho fetisisa tsa ba qalang , kahoo hoa utloahala ho leta ho fihlela u e-na le matla a eketsehileng le tlhokomeliso ea 'mele.