Yoga le Pilates ke tse fapaneng le tse fapaneng, empa li boetse li tsamaisana haholo. Ka linako tse ling, ho tloha ho e 'ngoe ho ea ho e' ngoe ho ka alima maikutlo a macha mabapi le tsela eo re sebetsang ka eona ho ikoetlisetsa kapa mosebetsi oa rona oa yoga le Pilates ka kakaretso. Mona, re na le setlhopha sa mefuta e 7 ea yoga e ka 'nang ea fana ka litsela tse ncha tsa ho matlafatsa Pilates ea hau.
Tsamaiso ena ea yoga e ka etsoa ka boeena kapa e kopantsoe le kemiso ea Pilates. Leka mehato ena ea yoga 'me u bone hore na u ka fumana eng ka Pilates ea hao ka ho kenyelletsa yoga e nyenyane nako le nako.
Hopola hore yoga le Pilates li thehiloe mosebetsing le phefumoloho le morero oa ho kenyelletsa le ho phahamisa 'mele, kelello le moea. Ithute ho eketsehileng ka Pilates le yoga ho Yoga Pilates Connection .
1 - Pose ea Thaba, Liphoofolo
Qala ka ho falimeha, ho ema ka mafolofolo. Sheba boemo ba hau . Mesebetsi e tšoana, ho pota-pota , mahetla a phutholohile. Matšoao a mpa a kopanngoa empa ha a sebetse. Li-ankles, mangole, letheka, mahetleng, le litsebe li mola. Tsamaea pele.
Lumella maqeba a mahetla a hao a theohela ka morao ha u ntse u hlakola matsoho a hao mahlakoreng 'me u ba hlahise ka holimo. Matsoho a tšoana le liatla li shebane.
Kantle le ho phahamisa mahetla, fihla ho tloha mohloling oa hau ho tloha menoaneng eohle, haholo-holo pinkie.
Phahamisa sefubeng 'me u shebe holimo.
Tšoara sena hlahisa meea ea 3 ho ea ho e 5
Sebelisa inhale ho lelefatsa mokokotlo oa mokokotlo mme o khutlele ho o lokile. Khutlela boemo ba motheo.
Hape, sheba urdhva hastasana ka karolo ea yoga ea rona.
Pilates o re: E 'ngoe ea litsela tse molemo ka ho fetisisa tsa ho qala ho ikoetlisa, yoga kapa Pilates, ke ho qala ka ho fumana botsitso ba hau le ho theha setsi se matla. Ho qala ho ema ke tsela e ntle ea ho fetoha ho tloha moketeng oa letsatsi le letsatsi ho ea ho etsa mosebetsi oa hau. Ena ke motsotso oa hau ho tšoaea qalo. Hlokomela hore thaba, matsoho a kenyelletsa li- Pilates matsoho a bohlokoa 'me a tsamaea hantle habonolo ka lerako la mohaho (kapa ka ntle ho lerako).
2 - ho theoha ho otla ntja
Qala ka tse 'nè. Matsoho a mahetla-bophara bo arohane, hanyenyane ka pel'a mahetla a hau.
Atolose menoana ea hao, le monoana o bohareng o shebile pele.
Pheta matsoho a hau ka holimo ka ntle ho bula sefuba.
Mangole a hau ke mahlakore a mahlakoreng.
Tloha menoana ea hau ka tlase 'me u hatelle ka maoto' me matsoho a hao a phahamise letheka.
Romela matla ho theosa le lirethe tsa hao le ka matsoho a hao ha masapo a hao a fihla holimo le morao.
Leka ho etsa sebaka pakeng tsa lihaho tsa hau le tlaase ka mpeng.
Matšoao a hao a mpa a sutumelitsoe habobebe le ho, 'me mokokotlo oa hau o otlolohile.
Tšoara sena ho hlahisa meea e mehlano.
Hape bona adho mukha savasana .
Pilates o re: Ena ke e 'ngoe ea litakatso tsa yoga tsa mehleng ea kajeno. E matlafatsa le ho otlolla, e beha meroalo mahetleng le matsoho, 'me e eketsa ho fetela ho' mele o ka holimo. Ntja e theoha, kaha poseli ena e atisa ho bitsoa, e etsa bakeng sa boikoetliso bo botle ba phetoho ho tloha fatše ho ea ho ema. Leka ho theohela tlase ntja ha u ntse u tsamaea ka Pilates e phahamisa . Mokokotlo oa hau o tlase o tla be o lebeletse ho feta mona, empa u ka ema nakoana ho fumana tlase ntja, ea lula nako e telele le ho thabela, ebe o khutlela Pilates ho tsoa ho ea lepolanka ebe o ea Pilates ho ema (hlokomela ho tšoana ho yoga's chaturanga dandasana) . E ka ba thupelo e kholo ea ho khutlela morao le ka tsela ena.
3 - ema ka mahetla
Qala ho robala ka morao ka mangole a hao a kobehile, maoto a lutse fatše ka mahlakoreng-lehlakoreng le leng.
Matsoho a hau a lehlakoreng la hao ka mahlakoreng a matsoho le mahetleng a petetsa ka hanyane ka har'a mathe ho bula sefuba.
Inhale: Tlisa mangole a hao, ho tebisa lekhalo lethekeng.
Exhale: Sebelisa mesifa ea hau ea mpa mme u kene fatše ka morao ea matsoho le liatla tsa matsoho ho eketsa maoto le ho ba tlisa hloohong, ho phahamisa letheka e le hore maoto a hao a ka bang likhato tse 45 fatše ka morao. Boima ba mahetleng le matsoho, eseng molaleng oa hau.
Tlisa matsoho ka morao ho ea thusa ho tšehetsa mokokotlo.
Fokotsa molala-hlooho ho tloha mahetleng, mahlakore a mahetla a theoha ka morao.
Tsoela pele ho fihla 'meleng oa hau o tlase holimo, ho phaella letheka le maoto ho ea siling. U se ke ua teba mahetleng le sefubeng.
Tšoara liphiri tse hlano kapa ho feta.
Tlisa maoto a hao fatše holim'a sefahleho sa hau pele o tsoela pele ho phallela mokokotlo oa hau.
Hape sheba sarvangasana .
Pilates o re: Seo setepe sa mahetleng se re fang sona ke tsela e ts'ehetsoeng ea ho sebetsana le boemo bo khelohileng maqebetsong a rona a Pilates joaloka jack thipa le tekanyo ea ho laola. Pilates, re atisa ho tsamaea ka sebopeho sena ka matsoho hammoho le mathe. Mona, ts'ehetso e tsoang matsohong e ka u thusa ho fumana sebaka se nepahetseng mahetleng a hau, eseng molala oa hau, ho aba boima ba 'mele le ka morao oa matsoho . Hape, ho tšoara setulo sa mahetleng se tšehetsoeng ho tla u thusa hore u fumane phahlo ea likhohlopo le maqeba ao u lokelang ho a etsa hore Pilates e behe boikoetliso bo itekanetseng mosebetsing.
4 - Pula e lema
Qala ho robala ka morao ka mangole a hao a kobehile, maoto a lutse fatše ka mahlakoreng-lehlakoreng le leng.
Matsoho a hao a lehlakoreng la hao ka morao ea matsoho a hatelletse ka hare ho mathe, a bula sefuba.
Inhale: Tlisa mangole a hao mme u tebise letheka lethekeng.
Exhale: Sheba fatše ka morao ea matsoho le liatla. Eketsa maoto mme u ba tlisetse hlooho ea hau. Tsoela pele ho falla, Ho phahamisa letheka e le hore maoto a hao a ka bang likhato tse 45 fatše ka morao. Boima ba mahetleng le matsoho, eseng molaleng oa hau.
Tlisa matsoho ka morao ho ea thusa ho tšehetsa mokokotlo.
Inhale: Fokotsa molala oa hao-hlooho ho tloha mahetleng, mahetla a mahetla a theoha ka morao.
Exhale: Nka maoto a hao fatše ka mor'a hao. E-ea moo u ka khonang ntle le ho nona boima molala. Etsa hore maoto a hao a otlolohe hammoho hammoho kamoo ho ka khonehang.
Ts'ehetsa ts'ebetso ena ka ho boloka mokokotlo nako e telele; ho tlosa maqeba holimo, hole le mpa le ka ho sebelisa mesifa ea mpa bakeng sa tšehetso ho pholletsa le.
Boloka metsotso e le 'ngoe ho isa ho e mehlano
Exhale ho phallela mokokotlo holim'a mathe. Tšehetsa mochini o theoha ka ho kenella kahare ho liphaka le matsoho le ka ho sebelisa mesifa ea hau ea mpa hore e laole.
Hape sheba halasana .
Pilates o re: U ka 'na ua hlokomela boholo ba li- Pilates le li- exercise tse ling tsa Pilates mona. Seo u se fumanang ha u ntse u lula ka mohoma, sebaka se boemong bo phahameng ka ho fetisisa ba ho ikoetlisa, ke monyetla oa ho fumana hantle ho phahamisa mesifa ea mpa e etsang hore sena se be sehlahlo se setle 'me se se ke sa oa ho boima mokokotlong le mahetleng. U se ke ua itšetleha ka tšehetso ea matsoho a hau, empa ue sebelise ho fumana phahamisa, ho fetola boemo ba leoto la hao le ho tiisa ntlha ena meleng ea hao / mmele oa hao e le hore o ka otla hantle ha u ntse u tsamaea ka lithupelo tsa Pilates. Mekhoa e meng ea Pilates e tšoanang le ea mathe le thepa ha e nke maoto ho ea fatše, ka mohlala, empa melao-motheo e ts'oana.
5 - Ho qeta-lekanngoa ha sefapano
Lula e le molelele fatše. U ka 'na ua batla hore letheka la hao le phahamisoe hanyenyane holim'a kobo e koahetsoeng.
Kenya le ho fetola molumo oa hau ka ho le letona. Hlooho ea hau e lula tumellanong le torso. Letheka la hao le lule le.
Ha u ntse u reteleha, beha letsoho la hao le letšehali ka ntle ho lengole la hao le letona.
Letsoho la hao le letona le fetela ka ho toba lehetleng le letona. E-re letsoho le letona le fumane fatše.
Tšoara liphimo tse tharo ho isa ho tse hlano.
Inhale ho lelefatsa mokokotlo oa mokokotlo ha o khutlela ho shebane le pele.
Pheta ka lehlakoreng le leng.
Pilates o re: Ts'ebetso ena e bonolo e fana ka setsi se tsitsitseng le taolo e ngata ha u ntse u sebelisa mokhoa o bonolo oa ho eketsa lehlakoreng la torso. Sebelisa boikoetliso bona ho tiisa kutloisiso ea hore na mokokotlo oa hau o ka tsoa joang ho tloha pelvis e tsitsitseng ho ikoetlisa joaloka sekhahla sa mokokotlo kapa qalong ea Pilates . Ho ipha nako ea ho sotha ho ka u thusa hore u tsebe hore na u ka sotha mahetla joang le hore hlooho ea hau e tsamaisane le mokokotlo oa hao ho e-na le pele ho nako, e leng se atisang ho etsahala ha re ntse re tsamaea ka tsela ea mokokotlo.
6 - Pose ea Borokho
Qala ho robala ka morao ka mangole a kobehile, maoto a robala fatše a phunyeletse hōjana.
Utloa nako ea hau ea sekhukhu fatše ha u ntse u hula mesifa ea hao ea mpa ho ea holimo.
Inhale: Tlanya ka maotong a hao ho phahamisa letheka ka ho toba ho fihlela moo mahetleng a hao, letheka, le mangole a leng molaong o kopane. U ka kena ka har'a sethala se seholo ho tloha moo haeba u etsa hore e be nako e telele, eseng sekhahla sa morao. Boloka maoto a hao a tšoana. Etsa bonnete ba hore boima ba hau bo lula mahetleng a hao, eseng molaleng oa hau.
Fetola mahetla a hau ka ntle 'me u tlise matsoho a hao a otlolohileng ka tlas'a hau holim'a mathe e le hore o ka kena-kenana le menoana ea hau.
Tšoara liphimo tse tharo ho isa ho tse hlano.
Exhale ho kenya mokokotlo oa hau mokokotlong, vertebrae ka vertebrae.
Hape sheba: Setu Bandha Sarvangasana
Pilates o re: Re etsa mekhoa e mengata ea ho koetlisa Pilates, kahoo re tlameha ho ela hloko menyetla eo re nang le eona bakeng sa ho ikoetlisa ka morao. Setsi sa borokho sa Yoga se tšoana le Pilato e nang le borokho , haese feela hore u ka e nka ha e utloahala hantle, 'me ho na le menyetla e eketsehileng ea mahetla ha matsoho a theohela tlas'a menoana. Leka sena ka linako tse ling ha u ntse u etsa borokho ba Pilates kapa u hloka sekoti sa morao .
7 - Setopo sa Pose
Robala fatše le maoto a hao a otlolohile 'me a arohana hanyenyane.
Matsoho a hao a otlolohile, hanyenyane ho tloha mahlakoreng a hao, liatla tsa matsoho.
Tlohela mahetleng a hao fatše, hole le litsebe tsa hau.
Phomola 'mele oohle oa hau, ho akarelletsa le sefahleho sa hau le molaleng.
Tlisa tlhokomelo ea hau ho phefumoloha ha hao.
Tsoela pele ho lumella 'mele oa hau hore o phomole' me u lokolloe fatše.
Phomola metsotso e 10 kapa ho feta.
Hape sheba savasana .
Pilates o re: Ho phutholoha ho tebileng ka mor'a ho ikoetlisa ho hlompha lintho tse tloaelehileng tsa tlhaho le phomolo e re bolokang, le lefats'e leo re phelang ho lona, le leka-lekaneng. Palo ena e fetoha karolo ea hatha yoga, empa Pilates, ka linako tse ling re ea feela ka ho toba mehleng ea rona, e ntle. Empa ka linako tse ling savasana ke tsela e babatsehang ea ho kenyelletsa mosebetsi oo o o entseng Pilates kapa yoga.
Ka tsela, Jillian Hessel, seithuti se tobileng sa Pilates Elder Carola Trier, o re Carola o entse seithuti se seng le se seng ho phomola litulo tsa kamoreng ka mor'a hore basebetsi ba Pilates ba sebetse.