Empa, ho na le mokhoa o lekang oa ho ikoetlisa o nang le phihlelo ea lilemo tse sekete. Ke setso sa 'mele le kelello ea yoga. Na u thahasella? Joale ho bohlokoa ho ithuta ho ikoetlisa tse seng kae (asanas), tse khothalletsoang ho ba batlang ho theola boima ba 'mele. Empa pele ho bohlokoa ho hopola melao e meraro ea "khauta" ea yoga:
- Ho itekanetse ho tsohle.
- Kamehla.
- Ho fetoha ho tloha ho bonolo ho ea ho rarahaneng.
Haeba u itokiselitse ho latela melao ena, mme letsatsi le leng le le leng ho etsa bonyane asanas tse tharo ka letsatsi, joale u tla atleha. Bolelele ba nako ea boikoetliso bo itšetlehile ka hore na ke lik'hilograma tse kae tseo u batlang ho li theola 'mele. Empa hopola hore tahlehelo ea boima ba 'mele ha ea lokela ho feta ligrama tse 450 ho isa ho 600. ka beke. Boemo bona bo bohlokoa haholo. Ka ho lahleheloa ke boima ba 'mele ka nakoana, letlalo le ke ke la e-ba lebebe.
Ke fana ka tlhahiso ea hore asanas e bonolo, e fanang ka sepheo sa ho fokotseha ha boima ba 'mele, empa hape le ho tiisa metabolism le li-bioenergetics tsa' mele.
Hona ho ntse ho le bohlokoa haholo: nakong ea boikoetliso ba kelello ho tsepamisitse maikutlo liketsong le phello eo u lekang ho e finyella. Ak'u inahane u le mosesaane, u feto-fetoha, u thusa 'mele ka mehopolo ea bona e reretsoeng ho finyella se setle sa tumellano le botle.
Suryanamasarasana
Khetho ea pele. Ho qala boemo: ema ka ho otloloha, maoto a mahetla ka bophara, matsoho a theoha. Etsa hore hlooho ea hao e otlolohe.
Butle-butle ho kenya letsoho le ho phahamisetsa matsoho holimo, ho senya 'mele le ho eketsa bote. Ha u ntse u phunyeletsa, tšoara phefumoloho ea hao metsotsoana e 2-4, ebe u tsoa ka butle.
Khetho ea bobeli. Ho qala boemo: le eena. Butle-butle, u phalle, u theohe butle 'me u theole matsoho pele, u leka ho fihla fatše. Tšoara ka phefumoloho ho fihlela metsotsoana e 4-6.
Padahastasana
Ho qala boemo: ema ka ho otlolohileng, lirethe hammoho, likarolo li arohane. Matsoho a theoleloa.
Ha u ntse u phefumoloha moea, phahamisetsa matsoho holimo ho hlooho ea hau. Butle-butle u khumame, u tsoele pele ebe u leka ho finyella matsoho a hao matsohong a menoana. Laola hlooho ea hau. Leka ho se metsotsoana. Haeba basali ba feletseng ba tla ba thata ho etsa sena pele, joale o ka khumama. Empa e-ba le mamello, u be le maikutlo a tiileng 'me ka nako e khutšoanyane o tla etsa mosebetsi ona ka mokhoa o phethahetseng.
Eppadahutanasana
Ho qala boemo: Robala fatše ka sefahleho. Maoto hammoho, matsoho a lula fatše hammoho le kutu e nang le liatla. Phutholoha. Phefumoloha ka bolokolohi.
Fokotsa menoana ea leoto le lekaneng leoto, leoto le leng le phutholohile. Ho qala phefumoloho, ka nako e le 'ngoe u phahamise leoto le otlolohileng ka hohle kamoo u ka khonang. Leoto le leng ha lea lokela ho khumama, 'mele ha oa lokela ho khaoloa fatše. Leka ho phefumoloha ka metsotsoana e 4-6. Ebe u hema moea 'me u theole leoto la hao ka metsotsoana e 8. Leoto le lokela ho lula le otlolohile. Ebe u pheta tsena tsohle ka leoto le leng.
Uttangpasana.
Ho qala boemo: robala ka morao. Matsoho a otlolla setulong. Moto e otlolohile. Ho hema ke mahala.
Ha u otlolla letsoho, otlolla le ho senya menoana ea hau, ebe butle-butle u phahamisa maoto a mabeli 25-30 cm, ka holim'a fatše 'me ue tšoare sebakeng sena ka metsotsoana e 6-8. Etsa pululo e fokolang 'me u theole maoto fatše.
Pavanmuktasan.
Ho qala boemo: robala ka morao. Maoto a otlolla kutu. Maoto hammoho.
Koba leoto le letona ka mangole ebe o hula sefubeng. Fokotsa butle, u tšoere moea le matsoho ka bobeli, u hatelletse ka thata leoto le otlolohileng ho ea ka mpeng le ka sefuba. Joale, ha u phefumoloha, phahamisa hlooho 'me u leke ho ama lengole la hao ka nko ea hau. Lula sebakeng sena metsotsoana e 5 ho ea ho e 10. Ebe o kenya le ho theola hlooho ea hau fatše. Ka mor'a moo, fokotsa leoto la hao le ho tsoa ka ntle. Pheta boikoetliso ka leoto la hau le letšehali, 'me joale ka nako e le' ngoe.
Navasan.
Ho qala boemo: robala fatše ka sefahleho, maoto a otlolohile. Matsoho a otlolla ka pel'a hao mme a hasana ho feta mahetleng a hau. Beha lesoba fatše. Ka nako e tsoanang, phahamisa hlooho, sefubeng, matsoho le maoto. Leka ho se khumama matsoho le maoto ebe o ba phahamisa ka hohle kamoo ho khonehang. Ho hema ke mahala. Lula sebakeng sena ho tloha metsotsoana e 6 ho ea ho e 15.
Savasana.
Pele ena e lokela ho etsoa qetellong ea liketsahalo tse rarahaneng tse ngata.
Ho qala boemo: robala ka morao, matsoho a otlolohile 'meleng. Litlhaka li hlalane hanyenyane.
Koala mahlo. Phefumoloha butle-butle le ka tsela e ts'oanang. Leka ho phutholoha. Etsa sena butle-butle. Qala ka menoana ea hau, ebe u fetela likarolong tse ling tsa 'mele oa hao, le ho ea holimo.