Mokhoa oa ho etsa likoloi tsa koloi (Urdhva Dhanurasana) Ho sireletsehile

Mofuta oa poso : Ho khutlela morao

Melemo : Ho ntlafatsa tsela eo mokokotlo o tsamaeang ka eona . E bula sefuba . E matlafatsa matsoho, mahetla le maoto

Litaelo

1. Tloo ho robala ka morao
2. U khumama, u tlise maoto a hau maotong a hao haufi le marako. Finyella fatše ka menoana ea hau 'me u tiise hore u ka khona ho fula lirethe tsa hau feela. Maoto a lokela ho ba sebaka se lekanang.

1. Koola likhahla tsa hao mme u tlise liatla tsa matsoho a hau ka tlas'a mahetla a hao ka letsoho la hao le lebisang maotong a hao.
2. Inhale le ho hatella ka hara liatla tsa hau le maotong a hau ha u phahamisa mahetla 'me u lutse fatše. U se ke ua hatella ho fihlela joale.
3. Tlisa moqhaka oa hlooho ea hau hloohong. Etsa khefu mona ka motsotsoana ha u ntse u etsa bonnete ba hore likhapha tsa hao li lula li lekana ebile ha li phatlohe ka mahlakoreng.
4. Tšoara matsoho ha u phahamisa hlooho fatše.
5. Etsa bonnete ba hore u boloke maoto a hao a bapisoa le mangole tumellanong le maoto a hau.
6. Finyella sefuba sa hao ho leboteng ka mor'a hao.
7. Qala ho otlolla maoto.
8. Ho theoha, kenya lesoba la hao ka sefubeng ebe u theoha butle.
9. Phomola, ho lumella mabitso hore a kokane hammoho.
10. Leka ho etsa li-backbends tsa hau tse tharo. Haeba e ngata ho etsa mabili a mararo qalong, o ka kopanya borokho kapa tse peli.

Qala Litlhahiso

• Haeba u na le mahetla a thata, leka ho nka matsoho a hau a lekaneng ho feta mahetleng pele o sutumelletsa. Ka linako tse ling sebaka sena se seng sa sebaka se eketsehileng se u lumella ho otlolla matsoho a hau haholoanyane.

• Leka boemo bo leboteng. Nka li- blocks tse peli 'me u li behe leboteng. Beha letsoho ka lehlakoreng ebe u sutumetsa joalokaha ho hlalositsoe ka holimo. Haeba seo se le thata mahlahareng a hao, leka ho itšetleha ka marako ka marako ka li-angles tse 45.
• Batla molekane. Ipehele setulong ebe o na le molekane oa hau a eme ka mor'a hlooho ea hau mme a shebane le uena. Ebe o otla maoto a bona ka tlase mahetleng a hau. Ha u hatella, tšoara maqeba a bona ho e-na le ho ba le matsoho fatše.

• Sebelisa leqhoa matsohong a hau a ka holimo ho ba thibela hore ba qhale. Etsa selikalikoe ka lesela le leng ka bophara ba mahetleng a hau. Etsa selikalikoe matsohong a hao ka holim'a sefahleho pele o hatisa.
• Haeba u na le bothata ka maoto a arohanang le maoto a phahama, leka ho penya sethapo pakeng tsa lihaho tsa hau ho u thusa ho boloka maoto a tšoana.

Liphetoho tse tsoetseng pele

1. Phahamisa leoto le le leng ho ea fihla siling. Pheta ka mahlakore ka bobeli,
2. Tsamaea maotong a hao ho ea matsohong a hau.
3. Nyoloha ho ema ho tloha ka lebili. Ebe o theoha ho tloha sebakeng se emeng ho ea ka lebili. Ha o qala ho leka sena, otlolla matsoho holimo fatše lerako.