Ema ho Moemo oa Thaba 'me maoto a hao a pharalletse hanyane ho feta bophara ba noka.
Etsa menoana ea hau ka ntle ka likhato tse 45.
Inhale ho lelefatsa lesapo la mokokotlo, exhale ha u ntse u khumama mangole 'me u tsubella fatše.
Kopanya liatla tsa hau ka pel'a sefuba sa hau, u hatelle likhahla tsa hau ka hare ho lirope tsa hau.
Tšoara phefumoloho ea 5-8.
2.Standing Forward Bend ka Liphaka tse Atolositsoeng Morao
Ema ho Mountain Pose 'me maoto a hao a arohane ka bophara ba noka.
Tšoara matsoho ka mor'a mokokotlo oa hau, u hema ho lelefatsa mokokotlo.
Exhale ha u ntse u inamela pele butle-butle.
Atolosa matsoho a hau ho ea morao le holimo kamoo ho ka khonehang.
Tšoara phefumoloho ea 5-8.
Ema Thabeng 'me maoto a hao a le bophara ho feta bolelele ba leoto le le leng.
Fetola leoto la hao le letona likhato tse 90, 'me u fetole leoto la hao le letšehali ka hare hanyenyane.
Fetola letheka la hao ho shebana le lehlakore le letona, hema ho lelefatsa lesapo la mokokotlo.
Exhale ha u ntse u khumama lengole la hao le letona ho etsa angle ea 90-degree pakeng tsa serope le shin.
Tšoara phefumoloho ea 5-8, ebe u fetola mahlakoreng.
Qala ka matsoho le mangole, matsoho le maoto a hao a arohane ka bophara ba noka.
Boloka matsoho le lirope tsa hau li lebile ho 'mata.
Inhale ha u phahamisa hlooho le sefuba, exhale ha u ntse u pota mokokotlo oa hau.
Tsepamisa maikutlo ho lelefatsa lesapo la mokokotlo ka vertebra.
Pheta ka makhetlo a 5-8.
Qala ka boemo bo tloaelehileng holim'a mathe, matsoho a hao a behiloe ka thōko ho sefuba sa hau.
Boloka maoto a hao a arohane le letheka, exhale 'me u kenye mokokotlo oa hau.
Otlolla matsoho le maoto a hau, u tšoere boemo ba lepolanka.
Tšoara phefumoloho ea 5-8.
Qala ho tloha Plank Pose, phahamisa letheka la hao holimo le morao.
Tobetsa maoto a hao ka thata fatše, tiisa lirope tsa hao 'me u li sutumelle morao.
Lelefatsa mokokotlo oa hau 'me u otlolle matsoho a hau.
Tšoara phefumoloho ea 5-8.
.Lula holim'a moseme u otlolle maoto ka pel'a hao.
Beha leoto la hao le letšehali ka hare kapa ka ntle ho serope sa hao se letona.
Inhale ho lelefatsa lesapo la mokokotlo, otlolla matsoho a hau ho ea ka mahlakoreng.
Exhale ha u ntse u sotha 'mele oa hau ka ho le letšehali.
Tobetsa letsoho la hao le letona ka ntle ho serope sa hao se letšehali.
Beha letsoho la hao le letšehali ka mor'a hao holim'a 'mate.
Tšoara phefumoloho ea 5-8, ebe u fetola mahlakoreng.
Khumama holim'a 'mete 'me maoto a hao a arohane ka bophara ba noka.
Beha matsoho a hao lethekeng la hao, inhale ho lelefatsa lesapo la mokokotlo.
Exhale ha u ntse u khumamela morao, u beha matsoho holim'a lirethe tsa hau ka bonngoe.
Ba qalang ba ka sebelisa li-block tsa yoga bakeng sa tšehetso.
Tšoara phefumoloho ea 5-8.
Khumama holim'a 'mete 'me maoto a hao a le bophara hanyane ho feta bophara ba noka.
Lula morao lirethe tsa hau, ebe u koba torso ea hau pele.
Otlolla matsoho a hau pele, u behe phatla ea hau holim'a mate.
Tšoara phefumoloho ea 5-8.
Robala ka mokokotlo holim'a mate, maoto a hao a le bophara hanyane ho feta bophara ba noka.
Beha matsoho a hau ka mahlakoreng 'me matsoho a shebile holimo.
Koala mahlo a hao 'me u thuise ka metsotso e 5-8.
Haeba o na le thahasello ho rona, ka kopo ikopanye le rona
Nako ea poso: Aug-22-2024
