Ema ka ho toba, maoto a tšoana, mokokotlo o otlolohile, mpa e huloa, mahetla a otlolohile, lesela le bapisoa le fatše, 'mele oohle o phahame ka holimo. Latela kabo ea boima ba 'mele - ka maoto ka bobeli (u se ke ua jara boima bootong, maotleng kapa lirethe). Laola phefumoloho ea hau: e tlameha ho ba e feletseng. Bonus: re theha boemo bo botle.
"Lumeliso e phahameng"
Ha u sa fetole sebaka sa ho qala, ha u inhaling butle-butle ho tloha lehetleng, bula liphaka matsohong, lihlahla li kopana holim'a hlooho ea hau. U se ke ua phatlolla mpa ea hao. Bonus: "otlolla" mahetleng, tlosa setulo.
"Ho ama fatše"
Phallo e itšetlehile pele (e tloha ka letheka), khumama likhapha tsa hao, u boloke mokokotlo oa hao o le boima, 'me sefuba se koalehe, ebe u phutholoha ho ea fihla lethekeng, beha matsoho fatše. Maoto a lokela ho otloloha ka ho feletseng. Bonus: poso e khutlisetsa ka ho feletseng khutlela morao, e potlakisa metabolism.
"Mocha"
Ha u ntse u phunyeletsa, tlosa leoto le letona ka morao kamoo ho ka khonehang, leoto le letšehali - khumama ka mangole e le hore shin e be ka holimo ho ea fatše (lengole ka holim'a maqeba), theohela fatše, u phunyeletse letheka ebe u otlolla mokokotlo ho tloha mokokotlong ho ea moqhaka.
Boima bo aroloa pakeng tsa maoto ka mokhoa o ts'oanang.
Bonus: re hlahisa mesifa ea morao, ka hare le ka hare ho letheka. Koetlisa ka ho feletseng lik'hilojule!
"Ngoana"
Ha u ntse u tsoa ka ntle, u boloka mokokotlo oa hao o le boemong bo phahameng, butle-butle u behe pelvis ka lirethe, ebe u hula 'mele ka holim'a letheka, u potoloha morao' me, qetellong, fokotsa hlooho. Kopanya mabitso a hao le likausi hammoho, 'me u hlahlobe lirethe e le hore lesoba le be sebakeng sa maoto a hau. Laola phefumoloho ea hau. Bonus: Asana ou lumella hore u phomole, u imolle tsitsipano.
"Vajarasana" (Peō ea Tlhaho)
Ha u phunyeletsa, phunya 'mele "(mahetleng ka holim'a mapheo). Lula ka likhapha tsa hao lirethe tsa hau ka har'a likoti tsa hao, otlolla mokokotlo oa hao, u phunyeletse maqeba a hau ka pel'a hao. Exhalation. Mokokotlo, molala, hlooho le ho tsamaea li lokela ho ba moleng o le mong o otlolohileng, o shebeletse fatše.
Bonus: matlafatsa li-ligam le li-tendon tsa mangole le li-shins, ho ntlafatsa mosebetsi oa litho tsa 'mele, ho lla mokhoma oa letheka, letheka, matsoho.
Ho phallela ka "cat"
Butle-butle menoana matsoho, u boloke mahetla a hao a se hole le litsebe tsa hau, le likhapha tsa hao e le hore li ama 'mele. Sefuba se theohela tlaase le ho feta. Lithapo tsa "Cat" li ka fetoloa ka meqolo.
Sheba boemo bo nepahetseng ba 'mele: u se ke ua fokotsa letheka, boloka mokokotlo le molala molaong o le mong o otlolohileng,' me liatla-ka thata-thata li hatelloa fatše.
Bonase: Ho ikoetlisa lik'hilojule hantle, ho matlafatsa morao le mesifa ea letsoho.
Sebaka se seholo se phunyeletsang "cat"
Ha u bululeloa, butle-butle u fihle ho tse 'nè ka tšehetso matsoho le mangole, mokokotlo o otlolohile, o lekana le fatše. Ha u tsoa moeeng, u khumame, u theole hlooho ea hau ("Tlase e ka tlase"), ebe u pululeloa, u phunyeletse pelvis e le hore letheka le tšoane le fatše, 'me u "bule" thothollo. Tsamaiso e tsoa botlaaseng ba morao ho ea ho vertex, vertebra ka mor'a vertebrae. Qetella meqolo e 5 ea "cat".
U se ke ua khutlisetsa hlooho ea hau morao, u se ke ua lumella ho feta-ho khumama molaleng le ho theola morao! Bonus: bothata bo susumetsa tšollo ea mali sebakeng sa lumbar, bo matlafatsa mesifa ea morao, bo khatholla letlalo la sefahleho. E ntle ho thibela maloetse a basali.
Liphetoho tse tsoang "thabeng" ho ea ho "cat"
Ka pululelo, theha "Cat" pose. Ha moea o tsoa ka butle-butle phahamisa pelvis ebe oa e khutlisa: maoto a otlolohile, mokotla oa sefuba o feta pakeng tsa matsoho. Ka ts'usumetso, ho feta "Cat e tlaase", e-ea "Cat". Liphetoho li ka fetoloa ka meqolo "Cat". Ha u fallela "Mountain" (ka morao), morao o otlolohile, ho tloha "Thaba" (ho ea pele) - "ho pota". Bonus: matlafatsa mesifa ea mokokotlo, "boloka" matla a thobalano.
Karolo ea ho qetela ea "ngoana"
Ho tsoa ka ntle ho "Cat" butle-butle ho kenella mofuteng - "Ngoana". Phutholoha.
"Vajarasana" (Peō ea Tlhaho)
Ha ho phunyeletsoa, ema ho "Vajarasana" - phomolo le phomolo. Exhalation.
"Ho ama fatše"
Ha u tsoa pululo, otlolla leoto le letona ka ho le letšehali. Phutholoha ka ho tsoela pele. Phefumoloha. U se ke ua ikotla ka leoto la morao! Ntho e ka sehloohong ke ho boloka botle le ho tšoana ha sephethephethe. Haeba o se na matla a lekaneng a ho etsa phetoho ena hantle, ho hula sefahleho sa hao le ho boloka leoto la hao le otlolohile, ho molemo ho koba leoto le ka morao, ho qoba jerks.
"Mocha"
Ha u bululeloa, e-ea "Cat" e ka tlaase hantle, empa beha matsoho ka menoana ho lumella sebaka sa ho tsamaisa. Ka phomolo leoto le letšehali le hatela pele. Ha u hula ka letsoho, hula 'mele ho tloha pelong ho ea moqhaka. Haeba bolelele bo lumella, joale phetoho eohle e ka etsoa ka phefumoloho e le 'ngoe.
Tadasana
Ha u tsoa pululo, u khumama, u phahamise holimo ka moqolo.