Ha u etsa li-poses, etsa bonnete ba hore mokhatlo o mong le o mong o phela hantle ebile o phefumoloha. U se ke ua hatella haholo mesifa ea 'mele' me u phutholohe mesifa ea sefahleho. Nakong ea bothata bohle lula khutso 'me u phutholohe. Yoga ka boraro ea boraro ea bokhachane e molemo haholo mme mosebetsi oa eona o tla thusa 'mè oa ka moso hore a ikamahanya le ho beleha.
Yoga ea bakhachane ha e akarelletse ho ikoetlisa feela, empa hape ha e akarelletse karolo ea moea. Ka lehlakoreng le leng, e khothalletsa bolokolohi hore bo fetohe, ka lehlakoreng le leng, ho thusa ho theha maqhama a matla a maikutlo le ngoana ea tsoelang pele. Ponahalo ea ngoana leseling e hloka boiteko bo matla, bo tletseng ho ithaopela ka hare le ho tsepamisa maikutlo. Tsena tsohle li rutoa ke yoga. Tataiso ea Anusur hase lenaneo la ho ikoetlisa, empa ke tsela e ncha ea bophelo, e etselitsoeng bo-'mè ba lebeletseng. Mokhoa ona o u lumella hore o nahane ka mefokolo leha e le efe ea 'mele, e bolelang hore e bolokehile nakong ea bokhachane. Sepheo sa yoga ea anusara ke ho tlatsa 'mele ka boiketlo, ho tsosa thabo le ho e lumella ho kopanela le batho ba potolohileng, ho kenyelletsa le lesea le sa tsoa tsoaloa. Morero o ratoang o ka etsoa letsatsi le leng le le leng ka tatellano e bontšitsoeng. Ha u qetile ho ikoetlisa, etsa bonnete ba hore u ipha nako ea ho phutholoha ka ho feletseng le ho utloa liphetoho tse etsahalang 'meleng. Leka ho fetola mokhoa o rarahaneng ka mokhoa oa ho ikoetlisa, ka mohlala, ho sesa kapa ho tsamaea, ho o etsa 3-5 ka beke metsotso e 20-45. Pele u qala boikoetliso leha e le bofe, etsa bonnete ba hore u hlahlobe ngaka ea hau!
Litapole tsa Cat
Theohela fatše ka mahlakoreng 'ohle a mane, marang-rang - ka tlaase ho mahetleng (haeba u ikutloa u sa phutholoha, beha sekoahelo tlas'a letsoho la hao). Matsoho a otloloha ka lihlopha, mangole - a lekanngoa ho feta mahetleng, maotong. Ha u phunyeletsa, butle-butle u phahamisa li-coccyx, u tsamaee mahetleng 'me u shebe. Butle-butle u tsuba, sutumelletsa matsoho fatše, u tlise lesea la hao sefubeng 'me u potolohe morao. Pheta ka makhetlo a 4-6.
Pose ea ngoana
Eketsa mabitso le ho feta ka ho kopanya maoto. Theoha lirethe tsa hao, u khumama liphahlo ebe o beha hlooho ea hau holim'a marako, haeba u batla, u ka beha mokhola tlas'a hlooho ea hau. Lumella mesifa ea hau e tlaase e khutšoanyane. Tšoara ka phomolo bakeng sa maqhubu a 3-5 a phefumolohang. Yoga e lokisetsa ho beleha, ho etsa hore e be e bonolo. Asanas e mengata e sebetsa ka mokhoa o atlehileng bakeng sa mesifa ea perineum, hape e beha "khoheli" tšebeletsong ea mosali ea tloaelehileng. Yoga e ruta ho tsepamisa mohopolo, ha e ntse e lula e phutholohile. Ho ikoetlisa ho ka fokotsa khatello ea kelello 'me ho phomola ka ho feletseng likhethong pakeng tsa liphapang le boiteko. Ho ikoetlisa ho tsosolosa matla, ho u lumella ho boloka mesifa ea hau ka tonus le ho hlaolela ho feto-fetoha ha maemo, e leng ntho e bohlokoa haholo pele u beleha.
Li-push-ups
Khutlela hape ho tse 'nè tsohle, mahlahahlaha - tlas'a mahetla, matsoho a otlolohileng, mangole - ka lehlakoreng le le leng ka letheka. Fokotsa coccyx down, inhale, joale exhale, ho phunya sefubeng pele le tlaase le ho khumama likhapha ka 'mele. Phefumoloha 'me u otlolle matsoho. Pheta ka makhetlo a 3-5, ka nako eo ho tsoa pululo ho khutlela lerung la ngoana. Tšoara ka eona bakeng sa 3 phefumoloho-pululo.
Lihlopha
Beha maotong a hao ka bophara ba mahetla a hao, otlolla likala tsa hao ka thōko, liatla tsa letheka. Etsa likhapha tsa hao ka hare ho liroto, u behe maotong a hau ka maoto, limele matsoho. Tšoara metsotsoana e 30 (butle-butle leka ho fihla metsotso e 1). Ebe o otlolla maoto, o phomole hape o teba ka squat, lekhetlong lena, o tlisa letheka. Butle-butle ba theolele ho ea ho lirethe. Haeba serethe se phahamisa, beha kobo ka tlas'a bona, etsa bonnete ba hore likoti li le ka serethe. Tšoara metsotsoana e 30 (butle-butle fihla metsotso e 1). E le hore u phomole, theola marako a hao fatše ebe o ea lerung la ngoana.
Pose ea serurubele
Lula li-legged-legged, ebe u kopanya maoto hammoho. Haeba u nahana hore mokokotlo o ka tlaase, o lula moeling oa kobo. Tlanya maoto hammoho, hula ka har'a mokoti 'me u atolose mangolo mahlakoreng. Tšoara maoto ka matsoho, empa u se ke ua o hula. Squeeze maoto 'me u tsoele pele ho theola marango, ka bonolo u hatele pele ho matlafatsa lebelo. Tšoara li-breath-5hal.
Hitch
E le hore u phethe se rarahaneng, itšetlehile ka lehlakoreng la hao le letšehali, u tšoere molamu pakeng tsa maoto a hao, beha molamu o mong tlas'a hlooho ea hau. Etsa phefumoloho, ebe u phalla - e mong le e mong bakeng sa litlaleho tse 4. Tsepamisa mohopolo oa ho phefumoloha ka metsotso e 5-10, sena se tla u thusa ho tlosa khatello ea kelello e bokelletsoeng nakong ea letsatsi le ho felisa ho kenyelletsa 'mele. Bokhoni ba ho phomola bo tla ba thuso ho uena ka bobeli nakong ea bokhachane le nakong ea ho hlokomela lesea. Metsotso ea phomolo e tla thusa ho tlosa mokhathala oa ho se robale bosiu le ho tsosolosa.