Yoga e Batla Karolo e 'Ngoe le e' Ngoe ea 'Mele oa Hao

Fumana sebaka sa ho tsepamisa mohopolo

E 'ngoe ea botle ba yoga ke hore e sebetsa' meleng oa hao oohle. Ho fapana le ho ba le "maoto a letsatsi" kapa "letsatsi la matsoho" moo u ikoetlisetsang teng, ho etsa tloaelo ea kamehla ea yoga ho tla kenyelletsa sebopeho sa hau kaofela. Esita le haeba u khetha sebaka seo u batlang ho se etsa le ho ntlafatsa mokhoa o joalo, u ntse u tla ba le melemo libakeng tse ling. Tsamaiso ena e reretsoe ho u thusa ho fumana menyetla e matlafatsang le / kapa e bulelang lihlopha tse kholo tsa mesifa. Bakeng sa sebaka se seng le se seng sa lipatlisiso tse thathamisitsoeng ka tlase mona, u tla bona laebraring ea ho bapala, e leng lethathamo la likarolo tse arohanngoa ka mokhoa oa ho qala, oa bohareng le oa boemo bo tsoetseng pele. Sebelisa lilaebraring ho itokisetsa mekhoa ea hau kapa ho fumana ho eketsehileng ka seo u se etsang ka tlelaseng. Joale u tla bona likarolo tse 'maloa tse lokiselitsoeng bakeng sa tloaelo ea lehae e lebisang sebakeng se seng le se seng sa' mele.

Legs

Lintho tse emang li sebetsa ka ho fetisisa ho matlafatsa maoto a hau. Ka lehlohonolo ha ba sebetse ka thōko, empa hape ba kenyelletsa karolo eohle ea 'mele oa hau.

Laebrari : Yoga e Etsahala Bakeng sa Matla a Leoto

Ho latellana :

• Ho latellana ha 8 ho ea pele ho ema ho ea pele
• Sebelisa Ntho ea Bohlokoa ka ho ba le Tekanyo e Lekaneng
• Fumana Bohale bo Nang le Ts'ebetso Ena ea Mohlabani
• Yoga Etsa hore ho otlolla Your Quads

Likamore

Ho ikoetlisa tsena ho tla ntlafatsa matla a mpa, e 'ngoe ea libaka tsa matla a mantlha a thusang ho boloka bohloko bo khutlang.

Laebrari : Yoga e Etsa Bohloko ba Abs

Ho latellana :

• Yoga e Etsa Hore ho Ntlafatse Matla a Maholo
• Liphetoho tsa Plank Tse Sebetsang Ntho ea Hao
• Lik'hemik'hale tse ling tsa Yoga

Lihlomo

Ha ho na le moo matsoho a hao a jereng boholo ba boima ba hau ho tla ba matla haholo ho ntlafatsa matla. Hape ho na le tse ling tsa chaturanga push-ups, ho hlakile.

Laebrari : Yoga e Batla Lebotho

Ho latellana :

• Itokisa litlhaku tsa hau le likaroloana tsa hau tse nang le lisebelisoa tsena

Khutlela

Ts'ebetso ena e tla eketsa matla le mokoloko oa mokokotlo. Ho na le li-backbends mona, empa seo ha se bolele hore o tlameha ho etsa koloi e feletseng . Ho na le dikgetho tse ngata tsa bokhabane.

Laebrari : Yoga e Etsa Hore U Khutlele

Ho latellana :

• Ntho ea bohlokoa e tlase e khutlela morao
• Yoga e Batla Bophelo bo Botle

Ho khumama

Ho etsa lintho tsena ho tla ntlafatsa ho feto-fetoha ha hamstring - li-hamstrings tse thata ke bothata bo tloaelehileng ho batho ba bangata.

Laebrari : Yoga e Batla Lintho Tse Hlahang

Ho latellana :

• Sekhetho sa li-Hips le Hamstrings
• Ntlafatsa Boikemisetso ba Hao

Hips

Tsela e ncha ea ho nahana ka letheka ha e felle feela ka mahlaseli a hip empa e etsa hore ho matlafatsoe le ho otlolla sebaka sohle sa pelvic.

Laebrari : Yoga e Lekola bakeng sa Hips

Ho latellana :

• O lutse Hip Stretches
• Ntlafatsa Boikemisetso ba Hao

Mahetleng

Mahetla a koahella tsitsipano, e leng ho thusang ho thibela bohloko ka morao le molala. Kaha mahetla a ka ba tlokotsing ea ho tsoa kotsi, haholo-holo ha u le lilemong, u se ke ua o feta.

Laebrari : Yoga e Tsamaisa Mahetleng

Ho latellana :

• Yoga U Lokela ho Ntlafatsa Boemo ba Hao
• Ntlafatsa Boikemisetso ba Hao

Sefuba

U khone ho bula sefuba le pelo ea hau, e bohlokoa haholo haeba u lula tafoleng ka lihora tse telele. Ho tloha ha mokhoa oa yoga o atamela hohle, ho na le tse ling tse kopanetsoeng mona le li-backbends le mahetleng li sa khaotse.

Laebrari : Li- Openers tsa Yoga

Ho latellana :

• Yoga e Etela Bo-'mè ba Maqheku (le ba Bang ba Hlokang Lipelo Tse Ntle)