Tse ka Hare
Yoga e thusa ho khutlisa matla. Joang? 'Kapa' eng? Mekhoa e fapaneng ea ho ema e etsa hore ho khonehe ho matlafatsa tsamaiso ea mali, ho khutsisa tsamaiso ea methapo le ho matlafatsa mesifa eohle. Qetellong, 'mele le kelello li hlaphoheloa!
Julia Truffaut, mosuoe oa yoga, o hlalosa maemo a mane ao ho leng bonolo ho a etsa lapeng.
Ho fumana matla hape hoseng: boemo ba mohlabani II
Mohato ka mohato. Ho ema ka maoto ka bophara ba noka. Beha leoto le letšehali morao, leoto le leng ho 45 °. lengole le letona le kobehileng le ka holim'a leqaqailaneng. Otlolla leoto la hao le letšehali. Boloka sefuba sa hao se otlolohile 'me u otlolle matsoho a hau. Phefumoloha butle. Ho phefumoloha ka makhetlo a 10-15.
E ntle ho… tsosolosa 'mele, ho susumetsa kelello, ho imolla sciatica. Boemo bona bo fana ka matla, hape bo loketse bakeng sa ho boela u itšepa!
bonase E sebetsa mesifa ea mokokotlo, matsoho le maoto, 'me e ntlafatsa ho leka-lekana.
Ho ipha matla mots'ehare: Boemo ba Ntja e Tlase
Mohato ka mohato. Qala ka tsohle tse nne. Ha u ntse u phefumoloha, phahamisetsa pelvis holimo u ntse u sututsa matsoho le maoto. Matsoho a arohane ka bophara ba mahetla, 'me menoana e pharalletse fatše. Atolosa molala ho ea fatše 'me u phutholohe mahetleng. Lula u le joalo ka phefumoloho ea 10-15.
E ntle ho… matlafatsa mmele. Lula u inamisitse hlooho, sena
seemo se fana ka matlafatso ea 'nete.
bonase E matlafatsa mokokotlo mme e otlolle mesifa eohle e ka morao ea maoto le matsoho.
Ho leleka khatello ea maikutlo: Boemo ba ngoana
Kgato ka kgato. Fumana ka maoto a mane, mangole a arohane hanyenyane. Exhale 'me u sutumelle marako ho lirethe. Otlolla mokokotlo oa hau 'me u behe matsoho fatše ka mahlakoreng ka bobeli, liatla holimo. Lula nako e telele kamoo ho hlokahalang hore u ikutloe u khobile matšoafo.
E ntle ho… phefumoloha hantle 'me kahoo fumana oksijene e betere.
bonase Boemo bo otlollang mesifa ea mokokotlo o ka tlase, 'me o sebetsa pelvis le perineum.
Bakeng sa mahloriso a betere: Boemo ba Viparita Karani
Mohato ka mohato. Ho robala ka mokokotlo oa hau, otlolla maoto a hau ka 90 ° khahlanong le lebota. Tlohela matsoho a hao ka mahlakoreng a hao kapa a a arole, kapa beha matsoho a hao mpeng ea hao. Tsepamisa maikutlo moeeng oa hau. Lula nako e telele kamoo ho hlokahalang hore u ikutloe u khobile matšoafo.
E ntle ho… tlatsa matla a hau, hobane boemo bona, bo boetse bo bitsoa "Maoto ho ea leboteng", bo thusa ho khutsisa le ho khutsisa tsamaiso ea methapo. E loketse ho tsepamisa maikutlo le ho sebetsa hantle haholoanyane mosebetsing!
bonase
E khothalletsa phallo e ntle ea mali maotong.