Khohlano ea tšabo e bokelletsoeng motšehare e ka tlosoa ka thuso ea asanas e bonolo ea yoga. Matšoenyeho le matšoenyeho li tla fela. Ho ikoetlisa ho tla tsosolosa 'mele ka matla a matla, ho u fetola motho ea khutsitseng le ea nang le botsitso.
Rapela Letsatsi.
U tlameha ho ema u otlolohile, ho beha maoto a hao hammoho. Pele sefuba, re kenya matsoho a rona ka poso ea thapelo. Hape phefumoloha ka nko mme u phutholohe. Koala mahlo a rona mme u tsepamisitse tlhokomelo ea rona kantle ho pelo chakra (e sebakeng sa pelo, ka ho latellana). Tsena tsohle li tla thusa nakong e tlang ho tsepamisa maikutlo.
Pose e khelose
Re robala ka morao ebe re phahamisa maoto ka lerako. Re hatella menoana e matla lerakong, 'me fatše re hatella ka morao ka morao. Re loantša mesifa ea maoto ka bonolo. Beha matsoho a rona 'meleng, joale-rea phomola holim'a bona ka matla fatše. Re phahamisa ka holimo, ho sefubeng, sekoti. Ka nko re phefumoloha hantle le butle. E le hore 'mele oa hao o kokobetse haholoanyane, koala mahlo a hao, o tlamahanya bandage ho ba potoloha. Mefuta e mehlano ea phefumoloho e boemong bona. E le hore u tsoe ponong ena, phahamisetsa mangole ka sefubeng 'me u phalle ka lehlakoreng la hao.
Hangata ho otlolla maotong a hae leboteng kapa ho pota hammoho, hoa khoneha ho fapana le maemo a fapaneng.
Virsana 1
Lula fatše 'me u retelehe. Nakong ena, marako - pakeng tsa lirethe. Re senola mahetleng. Beha matsoho ka matsoho holim'a mangole. Phefumoloha ka nko ea hao, hantle. Mokokotlo o otlolohile. Masapo a ischium a hatelloa ka thata fatše. Pono e tlameha ho tsepamisoa mohopolong o lebellang pele, maemong a mahlo. U tlameha ho ba boemong bona hafeela u ikutloa u phutholohile.
Virsana 2
Re bonolo ho tloha "Virsana 1" ho "Virsana 2". Ho phahamisa matsoho holim'a hlooho ea hau, butle-butle. Exhaling, re li otlolla pele, hammoho le 'mele, mme ke feela ha re oela fatše. Ha u ama phatla ea fatše, leka ho se ke ua khaola marako a tsoang ho eena. Ikakhela ka setotsoana, koala mahlo 'me u phutholohe. Sebakeng sena, ho sala ho na le mekhoa e mehlano ea ho hema. Exhaling, re khutlela sebakeng sa pele.
Jan Sirsasan
Lula fatše, o otlolla maoto ka pel'a hae. Ho khumama ka leoto le letona ka mangole, ho hula serethe haufi le hlooho ea lesoba. Ho furalla leoto, ho e bula, ho theola lengole fatše (e lokela ho ba tlaase ho feta lekhalo la thiba). Leoto le letšehali le hula pele; Nakong ea pululelo, karolo e ka pele ea 'mele e theoha ho tloha ka lethekeng. Nakong ea phomolo - re khumamela ka leoto. Re tšoara matsoho maotong ka bobeli. Re phunyeletsa 'mele hanyenyane, e le hore moeli oa setsi sa oona o be bohareng ba leoto. Ho feta moo, re theola mpa ka tsela e 'ngoe, ebe sefuba, ebe ke hlooho. Ho hema butle-butle, ho otlolla 'mele ka moea o mong le o mong. Le leka ho theola nyeoe e tlaase. Re sheba leoto la leoto, le otlollang pele. Re tsepamisa mohopolo ho khatholla mesifa ea mpa le morao.
Bothata ba Ngoana
Re lutse fatše, re beha menoana ea rona lirethe. Re theola 'mele ka mangole, re otlolla matsoho a rona ka morao, le liatla tsa matsoho. Re hatella phatleng ho ea fatše, re theolela mahetleng, re leka ho phomola ka botlalo, re itšetlehile ka boemo bo khutsitseng ka ho feletseng. Re phefumoloha ka tlhaho, butle-butle. Re phomotse ka ho koala mahlo. Re lula metsotso e seng mekae sebakeng sena. Ka ts'usumetso re tloha sebakeng sena.
Urdhva mukha svanasana
Re robala fatše, re hula maoto, re ntša maoto, e le hore lehlakoreng le ka ntle re khomarele fatše. Ha re otlolohile re itšetlehile ka boemo ba mahetla, re theola phatla. Re tsoela pele ho tsitlella matsoho ka ho bululeloa ho tloha fatše, re phahamisa ka nako e le 'ngoe holimo ka holimo ntho e' ngoe le e 'ngoe:' mele, likoti, mahetleng le hlooho. Ho fokotsa marako, ho theoha ho tloha ka tlaase morao. Tšoara matsoho. Re khutlisa mahetleng a rona. Re bula sefuba. Re theola hlooho. Qala ho etsa maralla, ho khumamela ho tloha ka tlaase morao, thusa ka ho phefumoloha. Re sheba ntlha ea "leihlo la boraro" (holimo pakeng tsa lintši). Ho feto-fetoha ka matla ho khutla ka ho phomola. Eketsa marulelong. Re hema hantle, ka ho teba, ka nko. Ka mokhoa ona, ho setse likoloi tse hlano, ho phefumoloha.
Solabhasana
Re robala ka mpeng fatše. Letolo le otlolohile. Hammoho le 'mele - matsoho (lifate tsa palema holimo). Tsoha ka ho tsoelang pele ka ts'usumetso: hlooho, joale - mahetleng, joale sefuba, matsoho le maoto. Re hema ka mokhoa o tloaelehileng. Ho boloka bothata, re leka ho eketsa ts'ebetso ea mokokotlo ka pululo. Maoto hammoho. Mangole ha a khumame. Likoti li tiisoa. Re phefumoloha hantle, re tsoha ka ts'usumetso holimo, le ka pululo - ka tlaase. Thoracic cage e senoloa haholoanyane. Metsotso e mehlano ea ho hema - nako.
Ho koahela mangole
Lula fatše. Re khumama maoto ka mangole, re a phahamisetsa sefubeng. Ha re hlokomele hlooho, leha e le molala, kapa mahetleng, 'me ha u li suthise fatše. Ka tlhaho rea hema. Re koala mahlo a rona, kapa re sheba mangole a rona. Re leka ho fokotsa tsitsipano ea mesifa mokokotlong. Sebakeng sena, u ka lula hafeela u batla.
Salamba sarvangasana
Re beha mahetla mme re khutlela fatše, likoeteng tse pakoang teng. Re theola hlooho fatše. Maoto a khumama ka mangole. Re hula maoto haufi le marako. Tšehetsa morao ka matsoho karolong e ka holimo. Re phahamisa maoto ka mokhoa oa "birch". Boloka matsoho a hao ka bophara ba mahetleng a hau. Ke ntho eo re e hulang sefubeng. Boemo bo tlameha ho ba bo tsitsitseng. Sheba lenane. Sebakeng sena, ho na le mekhoa e 'maloa ea ho hema. Kaha re na le khatello mahlong kapa hloohong, re potlakela ho tsoa ho tswa ho pose. Re robala ka morao ebe rea phomola.
Bakeng sa boikhathollo, u lutse
Re leka ho otloloha, re lutse fatše. Fokotsa mahetleng. Matsoho - maotong a hae, liatla tsa palema. Re khatholla mesifa ea mahetleng, molala, hlooho, sefahleho. Ha re falle. Ho koala mahlo a rona, re sheba kamoo re phefumolohang re bile re hema kateng. Re lebisa tlhokomelo feela 'meleng le ho phefumoloha.
Savasana 1 (mahlo a mahlo)
Re robala fatše (ka morao). Re phomola. Matsoho ka lehlakoreng le leng. Ha re ame litopo. Matso a fetisetsoa holimo. Maoto a arohane hanyenyane 'me a otlolohile. Emisa - mahlakoreng. Chin e hulela sefubeng hanyenyane (ho fokotsa molala). Koala mahlo a hao, apara bandage. U se ke ua falla. Utloa hore na 'mele oa hao, o teba fatše, o kenngoa ka hare ho boemo ba ho phomola ka ho feletseng. Khohlano e fela. U se ke ua robala! Re hema ka bolokolohi, ka tekano. Lihlopha tsohle tsa mesifa li phutholohile. Re latela feela phefumoloho. Re nahana feela ka eona ...
Qetellong, ke batla ho re ka thuso ea yoga, u ke ke ua felisa khatello ea kelello feela, empa hape u matlafatse bophelo bo botle ba hao, ntlafatsa boemo ba hao le ho fetoha ha 'mele, ho finyella khotso ea kelello,' me, ho bohlokoa ho basali, u lahleheloa ke liponto tse eketsehileng.