Kamoo U ka Sebetsang Kateng ea Psoas e sa Lekaneng
Matšoao a maholo a psoas ke a mahlakoreng a mabeli (ho bolelang hore o na le lehlakoreng le leng le le leng), mesifa e tebileng ea mantlha e kopanyang leoto le leng le le leng ho ea ho torso. Moferefere ona o ka ba o thata ha re qeta nako e ngata re lutse lideskking le likoloing, joalokaha batho ba bangata ba mehleng ea kajeno ba tloaetse ho etsa joalo. Psoas e thata e lebisa mokokotlong o fokolang, o ka bakang bohloko ba morao le mathata a mang a mesifa-masapo.
Yoga e matlafatsa mme e lelefatsa psoas ke tsela e ntle ea ho loantša tsohle tse lutseng. Kaha psoas e thusa ho tsamaisa maoto a hau ho latela kutu ea hau, lebella ho bona lintho tse kenyelletsang ketso ena. Ho leka-lekanya ho thusa ho eketsa matla a mantlha , haholo-holo psoas, ha nako e khutšoanyane e le tsela e ntle ea ho otlolla, 'me ka tsela eo e lelefatsa, mesifa ena. Litlhahiso tse latelang tse khothalletsoang li nkiloe ho tsoa ho Leslie Kaminoff le Amy's Matthews 'book e ntle ea Yoga Anatomy .
1 - Pula ea lifate - Vrksasana
Tsela ena ea bohlokoa ea ho ema ka tsela e ntle ke tsela e ntle ea ho sebetsa psoas ka lehlakoreng le leoto le phahameng. Kaha maemo ohle a ho leka-lekanya a hloka hore u sebelise mesifa ea hau ea mantlha bakeng sa ho tsitsisa, e boetse ke phomolo e kholo bakeng sa ho matlafatsa limpho tsa hau.
2 - Ponahalo e kholo ea menoana e meholo - Utthita Hasta Padangusthasana
Utthita hasta padangusthasana ke ntho e loketseng haholo bakeng sa letoto lena hobane e kopanya bothata bo leka-lekaneng le ho sisinya leoto la hao le phahametseng 'mele oa hau. Sebelisa lesela le pota-potileng leoto le phahameng haeba u sitoa ho fihla ka leotoana la hao ho thibela ho khutlela morao kapa lehetla la hao ho fihlela ho tsoa ka sekoting. Hape ho lokile ho boloka leoto le phahamisitsoeng le otlolohile hanyenyane.
3 - Morena Mohlankana - Natarajasana
E leka-lekanngoe ea ho qetela! Ha u phahamisa leoto la hao le ka morao ho boemo ba morao-rao, psoa ea hao e fumana lerata le letle.
Joalokaha mohlomong u hlokometse, ho e 'ngoe le e' ngoe ea litekanyo tsena tse tharo tse emeng mokokotlo o phahamisitsoeng ka lehlakoreng le fapaneng: pele ho lehlakoreng la sefate sa lifate, joale ho ea ka pele ho utthita hasta padangusthasana, mme qetellong ho morao mona ka dancer. Ho tloha ha psoas e kopanya leoto ho ea ho leba, e sebetsana ka tsela e fapaneng ho e 'ngoe le e' ngoe ho tsena empa e bohlokoa ho e mong le e mong oa bona.
4 - Mohlabani I - Virabhadrasana I
Mohlabani Ke boetse ke lekana la ho leka-lekanya. Haeba u ikutloa u tsielehile kapa u khathatsehile ho phutha menoana ka bobeli mona, ho nka maoto a hao hanyane ka mahlakoreng a mahlakoreng a mathe a hao ho thusa haholo.
E boetse e fana ka psoas e ntle haholo. Psoas e telele ka leoto le ka morao ha motsoako o otlolohile ho tloha leoto.
5 - Phomolo ea sekepe - Navasana
Nakong ea navasana, psoa e sebetsa mahlakoreng ka bobeli ho tlisa maoto le mokokotlo ka boemo ba V ha o ntse o boloka mokokotlo le maoto a otlolohile. Haeba u qala ho lahleheloa ke V, u khumama maoto ka mangole ho hula torso hape.
6 - Phala ea Likamele - Ustrasana
Ka kamele, li-psoas li sebetsa ka lehlakoreng le leng ho tšehetsa mokokotlo o ka tlaase mme hape li lelefalitsoe ka morao-rao. E le hore u fumane melemo e feletseng ea sekhahla sena, u batla ho etsa bonnete ba hore maotla a hao a lule a le mokatong. Haeba u sa khone ho fihla lirethe tsa hao ka litlhōrō tsa maoto a hao fatše, leka ho hula menoana ea hau tlas'a eona ho phahamisa lirethe tsa hao kapa u sebelise thipa ka lehlakoreng le leng la matsoho a hau.
7 - Phoso ea Hero e latellaneng - Supta Virasana
Ho sisinyeha ha 'mele o ka tlaase ho tsamaisana le ho khutlela morao ho' mele o ka holimo ho etsa hore e be sebaka se setle bakeng sa sebaka sohle sa mpa, ho akarelletsa le li ratang haholo, psoas. Phofu ena e ka ba matla haholo liatleng le mangole, ka hona, atamela ka hloko haeba u sa tloaetse ho e etsa. Latela marang-rang bakeng sa litlhahiso tsa ba qalang.
8 - Boroko ba Bosiu - Bakasana
Ha o lla, li-psoas li sebetsa ho tšoara mokokotlo sebakeng se nepahetseng 'me li tlisa maoto ho torso. Mohlomong u kile ua utloa tichere ea hao e lula likhakaneng tsa letsoho ka tsohle tse nang le matla a mantlha. Sena se akarelletsa psoas.
9 - Mokelikeli oa likoloi - Urdhva Dhanurasana
Wheel e feletseng e fana ka lehlakoreng le matla ho pholletsa le bohareng ba hao bohle. Joalokaha u ka bona, ho na le boemo bo fapaneng ka ho toba le ho lula ka koloing! Koloi e boetse e hloka phetoho e ngata ea morao le mahetla le matla, kahoo haeba e le matla haholo u ka fumana lebelo le tšoanang ho borokho .
10 - Sebeletsa - Adho Mukha Vrksasana
Ka letsoho la matsoho, psoas ke e 'ngoe ea mesifa ea bohlokoa e bolokang mokokotlo sebakeng se otlolohileng, ho hanyetsa "bananaing" kapa ho phaella ka holimo ho morao. Haeba sesebelisoa sa letsoho se u sutumelitse, ho sebetsa ho matlafatsa psoa ea hau ka lintlha tsohle tse ka holimo ho lokela ho thusa!