Ho otlolla ka hareyogaHo bohlokoa, hore na u motho ea chesehelang boikoetliso ba 'mele ea ikoetlisang khafetsa kapa motho ea sebetsang ofising ea lutseng lihora tse telele. Leha ho le joalo, ho fihlela ho otlolla ka nepo le saense ho ka ba phephetso ho ba qalang yoga. Ka hona, re khothaletsa haholo lipapiso tse 18 tsa anatomical yoga tse hlalosang ka ho hlaka libaka tse otlolohileng bakeng sa poso ka 'ngoe, e nolofalletsang ba qalang ho tseba hantle.

Hlokomela:Tsepamisa maikutlo ho phefumoloha ha hau nakong ea boikoetliso! Ha feela o ntse o otlolla butle le bonolo, ha hoa lokela ho ba le bohloko. Ho khothaletsoa ho tšoara yoga e 'ngoe le e' ngoe bakeng sa metsotsoana e 10 ho isa ho e 30 ho lumella 'mele oa hau ho otlolla le ho phomola ka botlalo.

Boikoetliso bona bo kenyelletsa mesifa ea sternocleidomastoid. Ho e etsa, beha matsoho holim'a letheka la hao, boloka mokokotlo oa hao o otlolohile, 'me ka bonolo u phahamise hlooho ea hau holimo ho otlolla mesifa ea sternocleidomastoid.

Thusa Neck Side Bend Stretch

Boikoetliso bona bo reretsoe haholo-holo mesifa ea sternocleidomastoid le e ka holimo ea trapezius. Ntlha ea pele, lula u otlolohile ebe u sekamisetsa hlooho ea hau ka letsohong le letšehali, u atametsa tsebe ea hao e letšehali haufi le lehetla la hao le letšehali kamoo ho ka khonehang. Pheta boikoetliso ka lehlakoreng le leng ho sebetsa mesifa ea lehlakoreng le letona.

Hero Forward Bend

Mesifa e amehang: mesifa e ka morao. Khumama, o arole maoto a hau, beha letheka la hao morao ho lirethe tsa hau, 'me u khumamele' mele oa hau pele, u leka ho ama phatla ea hau fatše.

Boemo ba kamele

Sebaka sena se sebetsa haholo-holo rectus abdominis le mesifa ea kantle ea oblique. Nakong ea boikoetliso, sutumelletsa letheka la hao pele 'me u phahamise hanyenyane, u hlokomele hore u se ke ua hatella mokokotlo o ka tlaase ho qoba khatello e sa hlokahaleng.

Ho Otlolla Sefuba ho Thusang Lebota

Boikoetliso bona bo lebisa mesifa e pharaletseng ea morao le ea sefuba-latissimus dorsi le pectoralis e kholo. Ema u shebane le lebota, sutumelletsa lebota ka letsoho la hao le letona, butle-butle u suthise 'mele oa hao hōle le lebota, u utloe ho otloloha le tsitsipano mokokotlong oa hao le sefuba. Ebe, fetola mahlakoreng 'me u pheteboikoetliso.

Se lutseng Wide-Angle Pose

Boikoetliso bona bo reretsoe haholo-holo mesifa ea li-adductor le hamstrings. Lula fatše ka maoto a hao a atolositsoeng 'me u atolose ka hohle kamoo ho ka khonehang, u boloke mangole a otlolohile. Ebe u itšetleha ka 'mele oa hau pele' me u fihle matsohong a hao maotong a hao, u utloe ho otlolla li-adductors le hamstrings.

Otlolla Mahetla ka Lehlakoreng

Senaboikoetlisohaholo-holo e sebetsa mesifa ea lateral deltoid. Ha u ntse u eme, otlolla matsoho a hao ka ho toba 'me u hatelle ka bonolo ho eketsa maikutlo a otlolohileng meleng. Ebe u fetohela letsohong le leng 'me u phete boikoetliso ho netefatsa hore mesifa ea lateral deltoid e sebetsa.

E Emeng Molala

Boikoetliso bona bo reretsoe haholo-holo mesifa ea trapezius. Ema ka maoto a hao hammoho 'me u khumame hanyenyane mangole bakeng sa ho leka-lekana. Ebe u sebelisa letsoho la hao ho lebisa hlooho ea hau pele, u tlisa selelu sa hao sefubeng sa hao ho otlolla hantle le ho sebetsa mesifa ea trapezius.

Triangle Pose

Sebaka sena se shebane le ho sebetsa mesifa ea oblique e ka ntle. Ha u ntse u eme, beha letsoho le le leng ka pel'a leoto le emeng bakeng sa ho leka-lekana, u boloke mokokotlo oa hau o otlolohile. Ka nako eo, phahamisa letsoho le fapaneng 'me u bule letheka la hao pele, ka katleho u otlolle le ho sebetsa mesifa ea ka ntle ea oblique. Bakeng sa tataiso e nepahetseng haholoanyane, ho khothaletsoa ho boloka pokello ea saense ea anatomicalyoga lipapiso bakeng sa tšupiso e bonolo.