Laghu vajrasana e kenyelelitsoe letotong la bobeli la Ashtanga yoga. Phetolelo ea Ashtanga e etsoa ka matsoho maotleng. Phapang e bontšoang mona e tebisa matla a sekoti ka ho tlisa moqhaka oa hlooho maoto le matsoho mahetleng a hau. Phetolelo ea Ashtanga e hlile e fumaneha habonolo haeba u phutholohile ka likamele .
Etsa bonnete ba hore sefuba se phahama 'me gliti e lelefatsa mokokotlo' me u qobe ho phunya ka morao. Ho theoha morao ka morao le ho phahamisa ka taolo ho hlile ho sebetsa likhama ho feta ntho leha e le efe.
- Mofuta oa poso : Ho khutlela morao
- Melemo : Ho eketsa mokoloko oa mokokotlo; e bula methapo, sefuba le quadriceps; ho matlafatsa litho tsa mpa le mesifa ea tšepe ea mokokotlo.
Litaelo
- Qala boemong bo khumamang ka lirope tsa hau ho ea ka fatse.
- Phahamisa sefuba sa hao ho lelefatsa mokokotlo oa mokokotlo ha u khutlela kamele.
- Tlisa matsoho a hao ho utloisisa maqeba a hau.
- Tlosa hlooho ea hau.
- Ka taolo e tlisoang ke ho theoha ka maoto, tlohela hlooho ea hau 'me butle-butle fokotsa moqhaka fatše, o kena ka morao.
- Lula matsoho a otlolohile 'me u khomarela maotleng a hao nako eohle.
- E le hore u tsoe, kopanya motheo 'me u ipehele morao ho khumama.
Litlhahiso tsa ba qalang
- Ena ke pose e matla 'me e lokela ho lekoa feela ke liithuti tse nang le ts'ebetso e matla ea ho khutlela morao.
- Kamele e na le phetoho e itekanetseng le ho lokisetsa hantle.
Litlhahiso tse tsoetseng pele
Haeba u e-na le motho ea sebetsang morao, leka mefuta ena:
- Ho e-na le ho tšoara maqeba a hao, boloka matsoho mahetleng ha u ntse u theoha morao. Ha hlooho ea hau e fihla fatše, otlolla matsoho a hao fatše maotong a hao. Ena ke phetoho e tsitsitseng ea pose. Ho beha matsoho mahetleng ho bolela hore hlooho ea hau e ka phomola pakeng tsa maoto a hau.