Ts'ebetso ena e tla thusa baqalang ba yoga ho haha matla a mantlha, matsoho le maoto. Ho kenyeletsa litekanyo le kopano e matla ke karolo ea ts'ebetso e matlafatsang.
U se ke ua ikutloa eka u lokela ho etsa sephetho sohle hang ha se bonahala se le thata haholo. Ho e-na le hoo, leka ho sebetsa tse 'maloa tsa tsena liketsong tsa letsatsi le letsatsi tsa yoga . U ka boela ua ipha nako ea ho ikoetlisa ea bana pakeng tsa mosebetsi o mong le o mong haeba u hloka.
Ka lehlakoreng le leng, haeba u batla ho eketsa matla, ho na le mefuta e seng mekae e fapaneng e hlalositsoeng ka tlase ho u thusa ho senya setšoantšo (batla se-asterisk, se tla bontša phapang e thata).
1 - Ho theoha ho tobana le Ntja
Qala ka ntja e shebileng ka tlaase . Le hoja hangata ho hlalosoa e le phomolo ea ho phomola, ntja e tlaase e matlafatsa ka ho lekaneng. Nka bonyane phefumoloho tse mashome a mabeli ho fihlela ho mashome a mabeli mona.
2 - Plank
E-ea pele ho sethala sa mapolanka le mahetleng holim'a lihlopha. Lula u phefumolohile ho isa ho tse leshome ho isa ho tse leshome 'me u tla ikutloa joalo matsohong a hau.
Etsa bonnete ba hore o tla boloka boemo bo nepahetseng ho pota-pota ka ho se lumelle hore letheka le khomarele kapa le theohe fatše. Ho e-na le hoo, boloka mola o motle, o otlolohileng ho tloha moqhaka oa hlooho ho ea lirethe. Hopola, o ka phomola pakeng tsa bana pakeng tsa bothata haeba u hloka.
3 - Chaturanga Dandasana
Haeba o ntse o sebetsa ho fihlela ho qoqa ka botlalo, tlohela mangole mona pele o theoha. Tšoara boemo bo theohetsoeng bakeng sa phefumoloho, ebe u tsoela pele ka vinyasa ea hau e qetella e le ntja e tlaase.
* Ho e-na le ho theola tsela eohle ho ea fatše, tobetsa ho khutlela ka lepolanka. U ka etsa likarolo tse 'maloa tsa li-push-up pele u khutlela ntja e tlaase.
4 - Dolphin Apara
Ho tloha ntja e shebileng ka holimo, theola maqheka a hau ho mathe, o kena ka dolphin pose . O ka kgutla mangole fatše nakong ea phetoho ha o hloka, empa hang ha o e-na le matsoho a emisitsoeng o khutlisetsa maoto ho ea ho theoha ntja.
* Bakeng sa phephetso, o ka leka ho fokotsa forearms fatše ka nako e le 'ngoe ha u boloka maoto a theoha ntja.
5 - Dolphin Push-Ups
Fetola menoana ea hau. Ha o ntse o phunyeletsa, tlisa 'mele oa hao pele ho sethala sa mapolanka ka mahetla ka holim'a likhahla tsa hau. Mofuteng oa hau o latelang, khutlela morao ho ea maotong a lintja.
Etsa li-push-up tsena tse hlano ho isa ho tse leshome pele u phahamisa likhahla tsa hau fatše, u otlololla matsoho mme u khutlela ntja e tlaase.
6 - Ntja e ka tlaase e arohane
Phahamisa leoto le letona ho arola ntja . Lula letheka la hao le leoto le letona le fetohe ka thata.
* Potoloha mokokotlo mme u hlahise lesea la hao ha u ntse u tlisa mahetleng a hao holim'a maqeba a hao le lengole la hao le letona ho nko ea hao ka pululo. Inhale le ho khutlela fatše ho arola ntja. Pheta kemiso ena ka makhetlo a mararo.
Ka mor'a hore u phefumolohe ka makhetlo a fokolang, otlolla leoto le letona ho ea ka pel'a sethala sa hau
7 - Molula-setulo oa Phahameng - Utkatasana
Tsamaea leoto le letšehali ka ho le letona. Seka mangole 'me u phahamise matsoho ho utkatasana . Lula mona ho phefumoloha ha mehlano, u ikitlaetse ho lula fatše ka tlase ho phefumoloho ka 'ngoe.
8 - Karohano e emeng
Tsoela pele ka maoto, ebe u phahamisa leoto le letona ho arohana . Haeba matsoho a hau a sa fihle fatše, u ka sebelisa li-blocks tlasa bona. O ka sebetsana le botsitso ba hau ka ho tlisa letsoho kapa mahlakoreng a mabeli ka maqeba a hao a letšehali.
* Ho eketsa ts'ebetso e nyenyane, khumama mangole ka bobeli mme o tlise lengole la hao le letona ho ea kopana le nko ea hau. Ebe o eketsa leoto le letona. Etsa sena ka makhetlo a mararo.)
Sefate sa 9 - Phela
Toloha lengole le letšehali hanyenyane 'me u ema, ka ntle u sa lumelle leoto le letona ho ama fatše. Ha u lokile, tlisa leoto la leoto le letona ka hare ho letheka la hao le letšehali, kapa ho namane haeba ho ke ke ha khoneha. Ena ke pose ea lifate .
U ka sebelisa matsoho a hao ho beha leoto. Tlisa matsoho a hau pelong ea hau 'me u fumane ntlha ea bohlokoa fatše ho u thusa ho boloka botsitso. Haeba u batla, tlisa matsoho kaholimo. Leka ho lula metsing e leshome pele u lokolla leoto le letona.
Pheta hape
Kaha karolo ea sephetho se etsoa ka leoto le le leng, u lokela ho boela u e'o etsa mahlakore ka bobeli. U ka khetha ho qala ho qalella kapa ho nka ho latellana pakeng tsa bohareng ba ntja e theoha tlase. Lekhetlong lena, phahamisetsa leoto le letšehali mme u tsamaee maemong a mane a ho qetela.