- Mofuta oa phoso : Inversion
- Melemo : O otlolla molala, mahetleng, morao, mariti le hamstrings.
Likolo tsa yoga tsa mehleng ea kajeno, hangata ho buuoa ka mokhoa oa ho kenyelletsa lifilosofi tse 8 tsa yoga pele u itloaetsa le bophelo ba hau. Karnapidasana ke yoga e sa tloaelehang e hlahang ka ho toba e etsa joalo, e bontšang molao-motheo oa pratyahara. Pratyahara e hlalosoa e le ho tlosoa ha maikutlo, ho bolelang ho koala sepheo sa ka ntle e le hore u ka lebisa tlhokomelo ea hau ka hare.
Bokhoni ba ho etsa sena kelellong bo nka boits'oaro, empa u ka fumana leseli la seo e ka 'nang eaba se ikutloa ka sona potsong ena haeba u sebelisa mangole a hao khahlanong le litsebe tsa hao ho itšehla mokhoeng o potolohileng uena. E le hore u tsoele pele ho hlahloba, koala mahlo a hao le ho lebisa tlhokomelo feela ho phefumoloha ha hao ka nako e khutšoanyane eo u leng ho eona posing ena. Hopola boikutlo bona mme u leke ho khutlela ho lona ts'ebetsong ea hau ea ho thuisa nakong kapa ka ntle ho tlelase.
Litaelo
- Qala ho lema ka mahetla a tlaase. Matsoho a hau a ka robala fatše kapa a kenella ka morao.
- Seka mangole 'me u ba tlise fatše ka lehlakoreng le leng la hlooho ea hau.
- Phomola litlhōrō tsa maoto a hau fatše.
- Lumella mangole hore a sebelise khatello e khanyang litsebeng, 'me nakoana a tlose litšitiso tse itseng.
- Nka bonyane phefumoloho tse hlano pele u lokolla matsoho ebe u tsoa ka ntle ho vertebra ka vertebra.
Litlhahiso tsa ba qalang
- U se ke ua khathatseha haeba mangole a hao a sa fihle fatše. Ho hotle ho boloka mangole ho fihlela ba fihla fatše ka tlhaho.
- Ho na le boima ba molala moemong ona e le hore u se ke ua sisinya hlooho ho tloha ka lehlakore.
Litlhahiso tse tsoetseng pele
Tsela e 'ngoe ea ho tsoa ho sena ke ka ho etsa Ashtanga -style khutlela somersault (chakrasana). Tlosa matsoho a hau ka morao, u koale likhahla tsa hao, 'me u tlise liatla tsa matsoho ka tlas'a mahetla joalokaha eka u ntse u itokisetsa ho etsa maoto .
Koahela menoana ea hau tlas'a 'me u phunyeletse matsohong a hao ho otlolla matsoho ha u ntse u etsa moqolo oa morao ka ntja e shebileng ka tlaase .