Poloko ea metsi e khanyang - mesebetsi ea ho khangoa ke metsi. Ha ho yogi ea mosebetsing e ka u thusang ho sebetsana ka katleho le bothata ba boima bo feteletseng kapa ho lumellana ha maikutlo a lefatše, haeba u sa etse yoga lapeng. Mokoetlisi a ka fana ka tsebo ea 20% feela, ntho e 'ngoe le e' ngoe e lokela ho "nkuoa" ke seithuti ka boithatelo.
Na yoga lapeng ha e thata. U tla hloka liaparo, liaparo tse ntle, 'me, ka metsotso e ka bang 20. Haeba u batla ho qala ka tataiso e itseng ea yoga, e tsebahalang le e bonolo lapeng ke hatha yoga . Mokhoa ona o khothalletsoa ho ba qalang bohle, kaha o theohela feela ho koetlisoa 'meleng.
Re fana ka, ho qala ho ikoetlisa ka tsela e bonolo ka ho fetisisa ea yoga lapeng. Sebaka seo ho thoeng ke sona, se akaretsang nts'etsopele.
Boikoetliso
- Lula fatše sebakeng sa boiketlo masapong a ischium, maotong - ka boemong bo loketseng (ho ka khoneha ka Turkish kapa halofo-lotus), re kopanya menoana e mudra - monoana o moholo le oa index o koetsoe. Fokotsa mahetla, o otlolohile ka moqhaka. Ka pululo re koala mahlo a rona, re lokolla mehopolo eohle, liphihlelo, tšabo, re bona phefumoloho ea rona.
- Re bula mahlo 'me re qala ho futhumatsa. Re etsa hlooho e chitja ka hlooho e kholo ka ho fetisisa. Re pheta ka lehlakoreng le leng.
- Re etsa sekoahelo sa matsoho, re otlolla matsoho mme re iketelletsa holimo, joale re etsa matsoho a mang ka letsohong le letšehali le le letona.
- Re tšoara matsoho a rona ka morao, re etsa lesoba, re itšetlehile ka pele, phahamisetsa matsoho a rona holimo. Re khutla mme re otlolla mahetleng a rona.
- Matsoho ka pel'a hae ka senotlolo, re mo nolofalletsa ho tsuba le ho pheta-pheta, etsa likarabo tse 7, ebe o fetola matsoho.
- Re otlolla maoto, leka ho lula sebakeng se seholo ka ho fetisisa maotong. Sena ke sa bohlokoa haholo ho yoga bakeng sa ho bula ha chakra sebakeng sa pelvic. Re tsamaea "likoti" pele le morao, ho qhaqha maoto ho tloha fatše.
- Re khutlisa matsoho, maoto a otlolohile, re penya menoana ea rona mme re otloloha, joalokaha eka re batla ho atisa menoana ea rona ka bophara kamoo ho ka khonehang. Koetliso ena e thusa ho tloha maotong a maoto.
- Ka nako eo re tsamaisa likausi ka selikalikoe, re hula likausi ebe re itokolla.
- Leoto le letona le khumame ka lengole, serethe setlamong, leoto le letšehali le arotsoe ka lehlakore. Re khutlisetsa matsoho a rona, re nka boima ba 'mele matsohong a rona. Butle-butle u tabole lengole le letona ho tloha fatše ka pululo, u eme ka leotoana. Re etsa maqhubu - re khutlisa leoto mme re phahamisa holim'a носочек. Re khutlisa maoto mme re pheta ka lehlakore le leng.
- Re khutlela IP, re tšela maoto ebe re leka ho ema ntle ho matsoho.
- Ho lumelisa Letsatsi - re atamela moeling oa rug. Maoto hammoho, otlolla mahetla, mala a tiisoa. Ka ho ruruha re otlolla holimo, ha re tsoa mouoane, re theohela fatše. Re phahamisa lihlooho, re tlosa-re khumama. Re etsa eka eka re phunyeletsa, empa re qobella lihlopha 'meleng, mangole fatše.
- Ka tšusumetso e hlahella 'me e qeta ka morao, theola pelvis, ka mpeng, maotong fatše. Re lokisa maemo mme re phomole sebakeng sa ngoana.