Likhalase tsa Ashtanga Sun
Haeba u etsa vinyasa yoga, mohlomong u sebelisa litumeliso tsa Ashtanga letsatsi u sa li hlokomele. Surya namaskar A ke eona ea bohlokoa ka ho fetisisa ho lumelisa letsatsi. Sehlopha sa mathomo sa Ashtanga, ts'ebetso e 'ngoe le e' ngoe e qala ka mefuta e mehlano ea surya namaskar A, e lateloa ke surya namaskar B tse hlano. Ts'ebetso ena e sebelisoa le litloaelo tse ling tse ngata tsa yoga. Ntle le ha ho boleloa ka tsela e '
1 - Samasthiti (Tadasana)
Qala ka samasthiti. Hona ke thaba ea lithaba, tsela ea ho hlahloba 'mele oa hau e le hore o tle o hopole mokhoa oa hau ka botlalo.
U tla ema ka menoana ea hau e meholo e amang maikutlo le ho iphahamisa ka menoana ea hau e le hore u ba tsose. Ha u kenya li-quadriceps tsa hao, u tla potlakisa lirope tsa hau ka hare ho eketsa masapo a lulang.
Etsa ka mpeng ea hau ha u ntse u boloka maqhubu a tlhaho a mokokotlo oa hau. Bula masapo a hau a molaleng 'me u senya mahetla a hao, u li khutlisetse morao ho lokolla maqhubu a mahetleng. Kee matsoho a tlhaho ka mahlakoreng a hau ka liatla tse ntseng li shebile pele. Boloka molala oa hao nako e telele le boemo ba hau bo lekaneng.
2 - Matsoho a Phahameng a Phela - Urdhva Hastasana
Inhale . Tlisa matsoho holim'a hlooho ea hau ka matsoho a hau kapa u shebane. Boloka mahetleng a hao morao le tlaase.
3 - Ho ema ka pele ho likhahla - Uttanasana
Exhale. Fold pele ka maoto. Lesapo la hau le lokela ho hlaha ka pelvis ea hao, eseng ka morao. Tlisetsa menoana ea hau molomong le menoana ea hau 'me u hatelle liatla tsa hau ho ea mathe. Etsa li-quadriceps ka pel'a lirope tsa hau ho atolosa menyako ea hau ka morao ea lirope tsa hau.
4 - Flat Back
Inhale. Tloha holimo ka menoana ka morao.
5 - Basebetsi ba bane ba nang le bokooa ba lokolohile - Chaturanga Dandasana
Exhale. Tšoara liatla tsa hau mme u tlōle kapa u khutlele ho chaturanga dandasana. Sena se qala e le sethala sa mapolanka ka matsoho le maoto a otlolohileng, mahetleng ka holim'a lihlopha tsa hau. U ntan'o fetisetsa peo pele mme u khumama lilomo tsa hao ka morao, u li haka ka 'mele oa hau. Tse menoana li ntse li le teng.
6 - Ho ea ho Nonyana e Holimo - Urdhva Mukha Svanasana
Inhale. Phunya menoana mme u otlolle matsoho ho ntja e holimo. Leka hore u se ke ua tlisa lirope tsa hau fatše nakong ena ea phetoho. Tlosa sefuba sa hao ho siling. Mahetla a hau a lokela ho lula holim'a lihlooho tsa hau.
7 - Ho theohela ho Nonyana - Adho Mukha Svanasana
Exhale. Khutlela holimo ho menoana ho ea tlase ntja . Nka meea e mehlano mona. Lumella letsoho la hao 'me u tsamaise mahlakore a mahetleng a lethekeng la hao. Haeba u kopanya quadriceps ea hau, ba tla nka boima bo eketsehileng matsohong a hau.
8 - Bend e ka pele - Uttanasana
Exhale. Etsa kapa u hatele pele. Sena se khutlela sebakeng sa boraro se sebelisitsoeng. Etsa bonnete ba hore u ntse u tlōla ho tloha pelong hobane u sa batle ho koala sekhukhu mona. Haeba u sa khone ho hatella liatla tsa hau ka sethala, u ka sebelisa li-blocks tlas'a matsoho a hau. Haeba o ka tlisa boima ba hao libaleng tsa maotong a hao, letheka la hao le tla lula holim'a maqheku a hau.
9 - Matsoho a Phahamisang - Urdhva Hastasana
Inhale. Tlisa matsoho ka holim'a hlooho ea hau. Hona joale ho khutlela ho ea bobeli. Mahlo a hau a lokela ho ba ka maoto a hau a maoto. Boloka microbend mangole ho sireletsa manonyeletso a hau.
10 - Samasthiti (Tadasana)
Exhale. Khutlela matsoho mahlakoreng a hau. Empa sena hase feela ho khutlela sethalong sa pele. Etsa bonnete ba hore karolo e 'ngoe le e' ngoe ea 'mele oa hau e kopane hape, e pata masapo' ohle le ho boloka mokokotlo oa hao oa mokokotlo.