Mantsiboea ke nako eo u ithaopelang letsatsi lohle. E tla ba efe kajeno, ho itšetlehile, ka litsela tse ngata, ho fumaneha ha yoga hoseng ho mohlophisi oa hau.
Boikoetliso
Ketsahalo ea hoseng ea yoga e lokela ho etsoa metsotso e 15 pele ho lijo tsa hoseng .
- Mehato ka tlas'a mahetla, kenya matsoho matsohong a hao, beha matsoho holim'a hlooho ea hau. Koga ea yoga ea hoseng e lokela ho qala ka ho phefumoloha.
- Re futhumatsa molala ka tsela e chitja ho ea ho le letona le ka ho le letšehali.
- Re futhumatsa mahetleng ka ho potoloha ho chitja.
- Ema sebakeng se bataletseng, maoto a lekana le bophara ba lirope. Ha u tsuba, tsosoa le ho otlolla matsoho ho fihlela fatše, u kene ka mpeng, u bule sefuba, 'me u otlolle hlooho ea hau ho ea leholimong. Lejoe le leholo le shebile fatše. Etsa phetolelo e nyenyane e hulang thaole matsohong a phatlohileng. Thaole e hula ka tsela e fapaneng. Phahamisa matsoho, eseng ho phahamisa mahetla.
- Beha matsoho a hao fatše, u kene, u hlahise matsoho, phahamisetsa matsoho holimo 'me u otlolle matsoho, u kokotse maotong, u senya setopo ho 45⁰. Haeba ho e-na le tsitsipano e feteletseng mahetleng, nka thaole ebe u e jala hanyenyane. Hlooho e ka lehlakoreng le tšoanang le mokokotlo. Ka pululo, beha matsoho fatše, u pota-potile, u nyolohe.
- Koetliso e latelang ea li-gymnastics ea hoseng e tsoa ho yoga. Phefumoloha, matsoho a otlolohe, a khumame ka morao, a khumama maoto. Mokokotlo o bapisoa le fatše, marulelong ke 90⁰. Ha u na le tsitsipano matsohong a hao, otlolla matsoho a hao ka hohle 'me u nke thaole. Tlhōrō e fetela pele, e khutlela morao. Otlolla mokokotlo.
- Ka pululo ea letsoho re e theola fatše, re potoloha ka morao re nyolohela holimo. Inhale, matsoho a otloloha, ka pululo re theohela ka squat. Sekoti se lokela ho phahama ho feta mahetleng, mangole a kobehile. Boloka matsoho a momahane.
- Re hlahisa vertebra ka mor'a li-vertebrae, matsoho ka mahlakoreng a phefumoloho, ka pululo, pale e kenang ka letsoho, halofo e le 'ngoe, re theolela' mele pele, joalo ka boikoetliso bo fetileng, empa u eme likoseng.
- Re sotha, re pota-pota ka morao, re hula, re tsoa - re ntse re e-ea pele, re theola matsoho a rona fatše, re feta lirethe, likhopo lethekeng, molala le hlooho - ho tsoela pele ha mokokotlo.
- Re tlohela boemo boo, 'me hang-hang re fallela moo ho etsoang teng, ho fokotsa likoti, ho hatelloa ka matla, re abela boima bo pakeng tsa maoto le liatla. Khetho e khanyang e na le mangole a theohelang fatše.
- Re phomola mokokotlong oa ngoana, re lutse lirethe lirethe, matsoho a atamela.
- Ho tloha mona re fallela kahare ea ntja e nang le feshene fatše, pelvis e otlolla holimo, matsoho, mokokotlo le molala o theha mola o otlolohileng. Ena ke e 'ngoe ea boikoetliso bo matla ka ho fetisisa ka yoga ea hoseng, kaha sena sena se na le matla a matla haholo ho fihlela, ho fihlela, halofo e robetse sebōpeho. Re khumama matsohong le morao, re theola lirethe fatše. Leseli le khanyang: ka mangole a khumame le lirethe tse tabohileng.
- Lula fatše, maoto a mahetla a arohane, matsoho ka morao, menoana e buang ka lirethe. Hlakola 'me u phahamise pelvis, matsoho, maoto,' mele le fatše theha sekontareteng, tšoara hlooho, 'me u se ke ua lahla.
- Re robala fatše, re hatella ka morao fatše, re khaola hlooho, mahetleng a fatse, matsoho a otlolla maoto, re hlakola meomo fatše 'me re ba phahamisetsa ho 25-25 maemong a fatse. Maoto a thata ho matsoho. Khetho ea Lite: ka matsoho.
- Otlolla fatše, matsoho a otlolohile holim'a hlooho ea hao, menoana e itšetlehile, maoto a hao a theoleloa fatše, lirethe tsa hau li otlolohile ka thōko.
- Re hula matsoho, re ema moo re lutseng teng.