Qala mokhoa oa hau oa yoga ka tatellano ena ea warmup
Lumeliso tsa letsatsi ke karolo ea bohlokoa ea mokhoa leha e le ofe oa vinyasa oa ho tsamaisa yoga tloaelo. U ka 'na ua se ke ua hlokomela hore u li etsa, empa mesuoe e mengata e e sebelisa e le mofuthu mathoasong a tlelase kapa esita le lihlopha tse feletseng tse ba potolohileng. Haeba o ithuta ho latellana hona, ho tla u thusa ho etsa joalo haeba u batla ho tloaela ho ithuta lapeng , kaha e 'ngoe ea litšitiso tse kholo tsa ho yoga u le mong ke ho etsa qeto ea hore na u etse eng ha u qala ho fihla boemong ba hau. Lumeliso tsa letsatsi ke karabo e totobetseng.
The Breath
Phefumoloho ke karolo ea bohlokoa haholo ea tatellano ena. Mokoloko ho tloha ho o mong ho ea ho o mong o atisa ho etsoa ka nako e le 'ngoe le ho inhalation kapa pululo ea phefumoloho. O ka laola lebelo la sephetho ka ho fetola palo ea phefumoloho ka poso e 'ngoe le e' ngoe, feela etsa bonnete ba hore o fallela pose e latelang ho phefumoloha ho nepahetseng.
1 - Qala ho Pholletsa le Thaba
Ho qala, itlisetse ka pele ho moeli oa thaba ea hao thabeng pose (tadasana) le matsoho a anjali mudra pelong ea hau. Sena ke ka tloaelo moo o ka emang le ho beha sepheo sa ho itloaetsa ha u khetha.
Inhale. Tlisetsa matsoho mahlakoreng le ho fihlela setulong ho kenyelletsa liatla tsa hau ka holim'a hlooho ea hau ka ho phahamisa matsoho (urdhva hastasana) . Phahamisa mahlo a hau maotong a hau a maoto mme u phunye mahetleng ka hole le litsebe tsa hau.
2 - Uttanasana ho khutlela morao
Exhale. Lokolla matsoho ka lehlakoreng le leng 'me u fetele pele ho koala maotong a hau (joalokaha eka u ntse u etsa letoto le kenang ka letamo la ho sesa) hore u kene ka pele (uttanasana) . Ntle le moo, o ka boloka letsoho la hao hammoho mme o li fetisetsa ka pel'a pelo ea hau ha u ntse u tsoela pele.
Beha menoana ea hau moleng le menoana ea hau. Tšoara liatla tsa hau ha ho khoneha kapa u pate menoana ea hau. Beha matsoho matsohong haeba a sa fihle fatše ha maoto a hao a otlolohile. U ka boela ua khumama ka mangole haeba seo se etsa hore u phutholohe.
Inhale. Phahamisa hlooho ea hau ha u fihla sethaleng se teteaneng (ardha uttanasana) , u tla ka lintlheng tsa hao kapa u behe matsoho a hau mahlaeng a hao, ho sa tsotellehe hore na u lumella ho khutlisa mokokotlo oa hau joang.
3 - Pula ea Pula
Exhale. Hala liatla tsa hau le mehato ea hau kapa u qhomele morao sethaleng. Ka pankaneng, etsa bonnete ba hore mahetla a hao a fetile maqeba a hao le setho sa hau ha se khomarele kapa hona ho theoha fatše. Tsela e tobileng e tsoang ho moqhaka oa hlooho ea hao ho lirethe tsa hao ke seo u se batlang. Nka inhale mona.
E le mofuta o mong bakeng sa liithuti tse ngata tsa yoga, u ka lema liatla ka uttanasana, u qhomela ka ho toba ho chaturanga dandasana ka pululo, 'me u tsamaee le vinyasa ea hau ho tloha moo.
4 - Knees, Sefuba le Chin kapa Chaturanga Dandasana
Haeba u le moqali:
Exhale. Mangole a hau a tlaase , sefuba le lesoba . Theola sefuba sa hao 'me u theohele fatše, u theohele mahetleng ka matsoho a hao. Boloka phahama ea hau le litlhaka tsa hao li kokotse likhopo tsa hau.
Haeba u tsoetse pele haholoanyane:
Exhale. Fetola mahetla a hao ho fetisetsa lisenthimithara tse seng kae le ho theolela tlaase ho basebeletsi ba maoto a mane (chaturanga dandasana) . Ho tlisa mahetleng hanyenyane ka pel'a marang-rang pele ho theola ho u thusa hore u fumane boemo bo nepahetseng ka botlalo. Haeba o khathetse, theohela mangole ho tloha ho etsa chaturanga ka phoso ho ka lematsa mahetla a hao ka nako.
5 - Cobra kapa ho ea ka holimo ho Ntja
Haeba u ile ua etsa mangole, sefuba le senene mohatong o fetileng:
Inhale. E-ea pele ho ea khohlo e tlase. Etsa likopi tsa hao le litlhōrō tsa maoto a hau fatše empa leka ho se kene matsohong a hau ha u fihla ka morao.
Haeba u entse chaturanga mohato o fetileng:
Inhale. Penya liotja tsa hau (ha ho khoneha) ho kena ntja e shebaneng le holimo . Koola likhahla tsa hau mahlakoreng a pele e le hore u tlise mahetla fatše le hole le litsebe tsa hau. Ebe otlolla matsoho. Etsa bonnete ba hore maoto a hao a otlolohile 'me mangole a hau a theoha fatše.
6 - Ho theohela ho Ntle ho Ntja
Exhale . Khutlela ho ntja e shebileng ka tlaase . U ka kena matsohong le mangole tseleng ha ho hlokahala.
Lula mona ho phefumoloha ho seng kae (kapa ho feta) haeba u hloka ho phomola. Haeba u tsamaea ka lebelo le leholo, lula u phefumolohile.
7 - Mohato kapa Fumana Sebokeng sa Pele
Exhale. Ema leoto le letona ka letsohong le letona 'me u tlise leoto le letšehali hore le kene le lona ho emisa botebo (uttansana). U ka boela ua khetha ho qeta pele ho e-na le hoo. E le hore u etse sena, khumama ka mangole 'me u foqe maotong a hao ho kopana matsoho. Leka ho theoha ka menoana ea hau ho ea ka menoana ea hau.
Inhale ho fihlela mokokotlo ebe o khutlela ho uttanasana.
8 - Qetella khumamelo ea letsatsi
Inhale. Phahamisang matsoho a hao mahlakoreng 'me u nyolohele, u khutlisetse letšoao la leoatle ho ea khutlela holimo.
Exhale. Tloha ho ema thabeng ea lefatse le matsoho a hau sebakeng sa thapelo pelong