Boroko ke boemo boo 'mele o tsosolositsoeng ka ho feletseng le o phutholohileng. Haeba u batla ho laola ho robala nako e lekanang, ikutloa u ntlafala hoseng 'me u boloke phomolo ea hau ea phomolo ka kakaretso, u bolelle mochine o rarahaneng oa yoga pele o robala bakeng sa ba qalang. U se ke ua lebala hore ka lihora tse tharo pele ho robala motho a lokela ho ja ka lekhetlo la ho qetela, kamore ea ho robala e lokela ho ba le moea o motlakase, ebe o robala sebakeng se phutholohileng.
Ho ikoetlisa ka yoga pele u robala - Sirshasana
Qala ka boikhathollo bo bonolo bo ka morao. Ho kene ka bokhutšoanyane le ho fetisa, ho nahana hore moea ha o tsoe ka nko, empa ho tsoa litho tse fapaneng - likokotlo, menoana, joalo-joalo.
Ha e le hantle Sirshasana ke setulo se hloohong. Emisa hloohong khahlanong le lerako 'me u eme nako e telele kamoo ho ka khonehang. E le hantle, nako ena e lokela ho tlisoa ho tloha metsotsoana e 30 ho ea ho metsotso e 3.
Koga e phomolo pele e robala: Bhujangasana
Qala hape ka boikhathollo motsotso, ebe u ea "motsoako". Ho etsa sena, qalang ho bua leshano ka mpeng, ho phomola liatla tsa hau fatše le ho kenyelletsa likhapha tsa hao ka morao. Sefuba se lokela ho tsamaea fatše fatše, 'me ka bonolo u phahamise hlooho ebe u se senya ho fihlela moo u ka khonang. Ak'u inahane u ntse u hulela lesoba la hao ho ea khomong, boloka phofu bakeng sa metsotso e 1-2. Ebe o hula molala. Haeba u batla ho potlakela ho robala, mokhatlo oa ho qetela o lokela ho hloloheloa, 'me u phutholohe feela.
Yoga ha u robala: Viparitakarani mudra
Nka "birch" e tloaelehileng ho tloha bongoaneng: robala ka morao, u khaole maoto 'me u phomole matsoho ka tlaase,' me u khumame fatše, u boloke maoto a hao ka lehlakoreng le leng. Sefuba ha sea lokela ho phomola sefubeng. Metsotso e 2 feela sebakeng sena - mme u lokiselitse 'mele oa hau ho robala.
Ka tsela e loketseng, phetoho e tsoang ho boikoetliso bo bong ho ea ho e 'ngoe e lokela ho ba e tsitsitseng le e khutsitseng ha ho khoneha Hang ha u qala ho fumana ntho e tsoelang pele ho tsoa mekhoeng ena e meraro, kapele u tla ithuta kamoo boroko bo tebileng le bo khutsitseng kateng. Yoga e robala.