Sehlooho sa lihlooho le mahetleng a maoto Yoga Inversion Sequence

Inversions ke likarolo tseo hlooho ea hau e leng tlaase ho feta pelo ea hau. Inversions e ka ntlafatsa ho leka-lekana le matla a mantlha.

Ts'ebetso ena ea inversions e qala ka sefahleho sa hlooho. Bakeng sa litaelo tse qaqileng haholoanyane, bona kamoo u ka etsang sekoahelo se nang le litšoantšo ka mehato. Itloaetse leboteng haeba u sa phutholoha bohareng ba kamore. Ntho e 'ngoe e ka u thusang feela ho etsa phetoho ea boemo boo u sa bo khoneng ka ho feletseng.

1 - Sefahleho sa hlooho

1. Qala ka matsoho le mangole ka matsoho a hau tlas'a mahetla le mangole a tlas'a letheka.
2. Tlisa lilomo tsa hao fatše ebe u kenyelletsa menoana ea hao.
3. Beha moqhaka oa hlooho ea hau ka menoaneng ea hau e koetsoeng.
4. Tlisa letheka la hau mme u tsamaee maotong ho fihlela hlooho ea hau e feta mahetleng a hau.
5. Etsa leoto le le leng ebe o mong.
6. Tobella maemong a hau a marang-rang ho boloka boima ba hao bo se ke ba kena molala le hlooho ea hau.
7. Eketsa ka libolo tsa maotong a hao mme u potolohe masapo a mahetleng ka hare hanyenyane.
8. Tšoara bonyane ho hema 10.

2 - Pula ea Pula: Halasana

Kamora 'meleng oa lihlooho, tlil'o robala ka morao' me u tlise Potsong ea Temo. Ho lema le mahetla a mahetla ke litlatsetso tse ntle ho ea holimo hobane li otlolla molala, ho tlosa khatello leha e le efe.

Litaelo

1. Ha u lutse ka morao, hula mahetleng a mahetleng a hau.
2. Phahamisa maoto a hao ho likhato tse 90 le khefu. Ka nako eo phahamisa lesoba la hao mme u sebelise abs ea hao ho tlisa maoto a hao le ho feta hlooho ea hau ho fihlela menoana ea hau e ama fatše ka mor'a hlooho ea hau. Lula maoto a otlolohile.
3. Ha ho na menoana ea hau ka morao 'me u otlolle matsoho.
4. Phunya mahetla a hau tlase ho le leng ka nako.
5. Ho thata ho phefumoloha boemong bona, empa leka ho lula ka matla a mahlano a tebileng. U tla kena ka mahetleng a maiketsetso ho tloha sebakeng sena.

Hape

3 - tebello e tiileng: Salamba Sarvangasana

Ho tloha Phaleng, u itlisetse ka mahetleng. E le ho boloka molala oa hau o sireletsehile, u se ke ua retelehela hloohong ka lehlakoreng le leng ha u ntse u le teng. Ho e-na le hoo, talima mahlo a hao ka ho toba. Sekoahelo tlas'a mahetla a hau se tla thusa ho thibela ho koaloa ha mokokotlo oa mokokotlo.

Litaelo

1. Ho tloha ho lema, koala likhapha tsa hao mme u tlise matsoho a hau mokokotlong oa hao ka menoana ea hau e shebane le holimo. Matsoho a lokela ho fihla bohareng ba mokokotlo oa hau. U lokela ho lekana feela ka bophara ka bophara.
2. Phahamisa maoto a hao fatše ho ea siling. U ka 'na ua hloka ho li phahamisa ka nako e le' ngoe.
3. Phahamisa ka libolo tsa maoto a hau.
4. Tlosa letheka la hao ho ea ka pel'a kamoreng le maoto a hao ka morao ho kamoreng ho lokisa 'mele.
5. Lula ka phomolo bakeng sa ho phefumoloha ho 10.
6. E le hore u tsoe, khutlisetsa maoto a hao holim 'a hlooho ea hau hore u tle ka likhama. U tla kenella ka har'a khatello ea tsebe ea tsebe.

Hape

4 - Khatello ea Mahase Pose: Karnapidasana

Ho tloha ho lema, tlola mangole ho lehlakoreng la hlooho ea hau, u khumametse mangole haufi le litsebe, ha u kena Karnapidasana.

Nka bonyane phefumoloho tse hlano pele o lokolla matsoho le ho phalla ka ntle.

Hape

5 - Phomolo ea litlhapi: Matsyasana

Tlohela ka morao 'me u tlose likobo leha e le life tseo e ka' nang eaba u li sebelisitse. Theola morao 'me u itšehe ka ho lema likhahla tsa hao le li-forearms fatše. Etsa hore hlooho ea hau e khutlele ho fihlela moqhaka oa hao o phomola fatše.

Hape

6 - Phapang ea Litlhapi I

Etsa mokokotlo oa hau ho phahamisa maoto.

7 - Phapang ea Litlhapi II

Tlisa matsoho ho ea holimo ka liatla tsa letsoho. Tšoara boemo bona ka meea e mengata pele u robala mokokotlong oa hao bakeng sa phomolo.