Selemo ke nako e loketseng ea ho nchafatsa mmele le kelello tsa hau leyoga Nahana hore u thuse ho tepella, khothalletsa phomolo, ebile e eketsa matla a feteletseng.
1, Halofo ea khoeli
Litaelo: Qala ka boemo bo hlakileng ka maoto a hau ka mahetla a ka hare-hare. Turn your right foot to the right side, bend your right knee, and extend your body to the right side, placing your right hand about 30 centimeters outside your right foot. Phahamisa leoto la hau le letšehali fatshe mme o e hlalosetse ho tšoana le lefatše. Etolosa lengole la hao le letona, bula letsoho la hao le letšehali ho ea siling, 'me u shebe siling.
Melemo: Ho fumana botsitso le bokomosi, bo matlafatsa ba kelello, bo ntlafatsa matla a leoto, mme bo otlolla sefuba.
Ho phefumoloha: Boloka moea oa tlhaho le o bonolo ho pholletsa le ona.
Lintlha tsa bohlokoa: Boloka matsoho ka bobeli molae o otlolohileng ho ea fats'e, le ho netefatsa hore 'mele oa hau o lula ka sefofaneng se le seng, ka leoto le holimo le tšoanang le fatše.
Ho pheta-pheta: 5-10 phefumoloho ka lehlakoreng le leng.
2, Halofo ea li-triangle twist pose
Litaelo: qala ka boemo bo hlakileng ka maoto a hau ka boroa-lipakeng. Hiking in the Mathes, e beha matsoho fatše, e otlolla mokokotlo oa hau. Beha letsoho la hau le letšehali ka tlase sefubeng sa hau, 'me u ohliloe letsoho la hau le letona le tšoana le lona. Ho noha ha o sotha lehetla la hau le letona ho ea siling mme u fetole hlooho ea hau hore e sheba siling.
Melemo: e ntlafatsa maemo a leholimo a leholimo, e potlakela ho kena-kenana le mesifa e tlase le ea leoto.
Ho phefumoloha: Inhale Ha u ntse u lelefatsa lesapo la mokokotlo oa hau, 'me u tsebe hore na u sothehile hakae.
Lintlha tsa Bohlokoa: Boloka Pelvis e ne e le pele, 'me u supe menoana ea hau ka pele kapa ka hare.
Ho pheta-pheta: 5-10 phefumoloho ka lehlakoreng le leng.
3, Side angle twist pose
Litaelo: Qala ka maemo a khumameng ka matsoho a hau a felisitsoe fatše. Mohato oa hau oa leqele o ka tloha, o ekelletsa leoto la hau le letona le menoana e kenang ka tlasa metsi, 'me u tabola thekeng. Inhale ha o eketsa letsoho la hau le letona leholimong, 'me u tsebe hore na u sotha lesapo la mokokotlo ka ho le letšehali. Tlisa seaparo sa hau se nepahetseng ka ntle, tobetsa matsoho a hau hammoho, 'me u otlolle matsoho. Otlolla mangole a hau a leqele, 'me u tsielehetsa ho ngola nako ha u ntse u sotha molala oa hao ho sheba siling.
Melemo: Ho matlafatsa mesifa mahlakore ka bobeli a torso, mokokotlo le maoto, ho imolla pherekano ea morao, 'me e hlaphoheloe mpeng.
Ho phefumoloha: Inhale ha u eketsa lesapo la mokokotlo, 'me u exhale ha u ntse u sotha.
Lintlha tsa Bohlokoa: Sink The Lehlopo le tlase kamoo ho ka khonehang.
Ho pheta-pheta: 5-10 phefumoloho ka lehlakoreng le leng.
4, E lutse pele (tlhokomeliso bakeng sa bakuli ba li-bakuli ba li-Lumbar disc)
Litaelo: Qala ka boemo bo lutseng ka leoto la hau le le letona le atolositsoeng le lengole la hau le letselitsoeng. Bula lejoe la hao le letšehali, beha feela ka leoto le letšehali khahlano le serope se ka hare, le ho khoahlapisa le letona la hao. Haeba ho hlokahala, sebelisa matsoho a hau ho hula leoto le letona haufi le uena. Inhale ha o bula matsoho a hau, le exhale ha u ntse u phutha pele, o lula mokokotlo oa hau. Tšoara leoto la hau le letona ka matsoho a hau. Inhale ho lelefatsa lesapo la mokokotlo, 'me ho tebela ho teba lesala pele, ho tlisa mpa ea hau, sefuba, le phatleng ea hao e khutsitseng.
Melemo: Ho otlolla ha ho fokola le mesifa ea morao, ho ntlafatsa tšilo ea nytsi, ho ntlafatsa sebopeho sa letheba.
Ho phefumoloha: inhale ho lelefatsa lesapo la mokokotlo, le ho tebela ho ea pele.
Lintlha tsa Bohlokoa: Boloka morao ho pholletsa le pose.
Ho pheta-pheta: 5-10 phefumoloho.
5, A tšehelitsoe litlhapi tse tšehetsang
Litaelo: Qala ho boemo bo lutseng ka maoto ka bobeli ba atolositsoe pele. Beha block ea Yoga tlasa lesapo la mokokotlo la hau la thoracic, e lumella hlooho ea hau hore e lule fatše. Haeba molala oa hau o ikutloa o sa phutholoha, o ka beha bjo ea hao ea Yoga tlasa hlooho ea hau. Hlakola matsoho le CLAS Sreset matsoho le ho inamisa liqhomane tsa hao 'me u tšoarelle marabeng tse fapaneng bakeng sa ho otloloha ho tebileng.
Melemo: E bula sefuba le molala, o matlafatsa mahetla le mesifa ea morao, le ho khothatsa khatello.
Ho phefumoloha: inhale ho lelefatsa lesapo la mokokotlo, le ho phalla ho tlosa sesosa.
Lintlha tsa Bohlokoa: Boloka letheka lea thehile, 'me u phomole sefuba le mahetla.
Ho pheta-pheta: Phefumoloho ea 10-20.
Selemo ke nako e loketseng ea ho etsa boikoetliso bo tsosa 'mele le ho khothalletsa ho phomola. Ho otlolla Yoga ha ho fane feela ka melemo ea ho otloloha le ho sitisoa hape ho thusa ho nchafatsa 'mele le kelello.
Nako ea poso: Apr-26-2024
