Yoga, ha e le hantle, e kenyelletsa motho. Ho etsa mekhoa ea motheo ea yoga bakeng sa ba qalang, kapelenyana hlokomela hore ha u fetohe feela ka ntle, empa hape le ka hare- tsela ea bophelo , ho nahana, maikutlo a hau le ba bang ba fetoha. Haeba u le ncha lefats'eng la asanas, u ka nka mekhabiso ea yoga e le hore u qale ho kokobela, eo u tla phutholoha ka eona ka mor'a letsatsi le thata, kapa, ka tsela e ts'oanang, e tla matlafatsa, ho ba le boikoetliso ba boithabiso bo tla u sisinya hoseng e le tefiso.
Boikoetliso
- Nka phefumoloho e tebileng 'me u tsoele pele. Ha ho phunyeletsoa letsoho ho pholletsa le mahlakoreng, re kopanya liatla, ha re tsoa pululo re ba fokotsa ho ea boemong ba thorax. Inhale - re phahamisa matsoho liphathing, pululo - tšekamelo ea tokelo. Inhale ke setsi, pululo ke tšekamelo ea ho le letšehali.
- Fana ka pele mme u otlolle morao. Ha u khutlela ka har'a ntlo ea borena, otlolla matsoho, u se ke ua phahamisa phatla ea hao fatše.
- Re theola matsoho a rōna mme re phahama, re kenya-matsoho holimo, re kenya matsoho fatše.
- Re kenella ka boteng ba boto - matsoho le maoto ka bophara ba mahetleng, 'mele oohle o otlolloa ka mohala o otlolohileng. Lebaka lena la pele, kapa pose, ka yoga le boetse le bitsoa pose ea pola. Re theohela fatše, re khumama likhahla ebe re ba hatella 'meleng,' mele o lokela ho ba o tšoanang ho fihlela fatše. Ha u phunyeletsa, phahamisa hlooho le 'mele, u khumame ka morao.
- Re fokotsa hlooho, lesela le otlolohile holimo, le otlolla maoto le matsoho, re kena ka har'a palo ea ntja e shebile fatše.
- Ka ts'ebetso e kang maqhubu, re fallela ka har'a mohoho oa ntja le ho phunyeletsa holimo mme o nyolohela holimo ho ntja ka moqomo. Hona joale re theohela molaleng o ts'oanang, ka nakoana re oela likhahla ebe re theola mpa le maoto fatše.
- Tlohela fatše ka menoana ea hau, u phahamise karolo e ka holimo ea nyeoe. Phomola molala oa hao, u khaole liatla tsa hao tse otlolohileng le ho otlolla maoto ho tloha fatše, lintlha tse setseng tsa ho kopana le fatše - likhopo, mala le masapo a pelvic. Re lokisa boemo.
- Sebakeng se le seng, otlolla matsoho a hao, u ikemise ka menoana. Phahamisa sefubeng le ho feta 'me u otlolle matsoho, ho tloha ho tloha moqhaka ho isa monoaneng. Ena ke e 'ngoe ea litsela tse ntle ka ho fetisisa tsa yoga bakeng sa morao, ho thusa ho lumellana le ho ntlafatsa mokokotlo.
- Hona joale, ka potlako e matla, re pheta re le sephaka: re se ke ua qoela fatše, u kopa matsoho ebe ue lokisa litsebeng tsa hau, hula matsoho, 'me, joaloka ho phaphamala, hula pele.
- Hape, koala ka poso, e lebisa menoana ea hao morao.
- Ha u tsoa mouoane, fokotsa 'mele le maoto fatše, hula liatla tsa hau, phefumoloha hantle. Yoga e kopa ba qalang, le hoja ba khethiloe bakeng sa puso e bonolo, empa ba hloka ho phomola.
- Etsa hore hlooho ea hau e be bohareng, liatla tse tlas'a mahetla, tse supa sepakapaka. Khaola maoto a hao mme u li behe menoaneng ea hau. Qala ho tloha fatše, emisa boteng ba boto. Phunya menoana ea hao ka menoana ea hau fatše, joalokaha eka o leka ho teba fatše. Boloka boemo ba metsotsoana e 20 'me u phutholohe mesifa ka phomolo e ka hare ho mpa.