Tse ka Hare
Ho hlakisa kelello ya hao ha o ferekane
Boroko bo monate bo ntse bo itokisetsa! Ithute ho imolla tsitsipano e ka etsang hore u lule u falimehile bosiu.
>>> Boikoetliso ba 1
Hlakola mahetla a hau ho "halaka lintho tse u khopisang 'me u li felise"
Ema maoto a hao a arohane ka bophara ba letheka, mangole a kobehile hanyenyane, hlooho le mokokotlo o otlolohile, mahetla a phutholohile, matsoho a mahlakoreng a hao, matsoho a bulehile. Koala mahlo a hao 'me u hema ka nko ka ho koala litebele tsa hae, ho “pōpa” lintho tse mo tenang (A). Thibela ho hema et phahamisa mahetla makhetlo a 'maloa, ho nahana ho lokolla khatello ena. letse ka ho bula litebele le ho nahana ka nako e le 'ngoe u lahlela mathata ohle fatše (B). Ho etsa makhetlo a 3, ho khutlela hae ho tsoa mosebetsing Catherine Aliotta, ka nako eo ka nako ea ho robala, o re: "Ho theha senotlolo sa khatello pakeng tsa ofisi le ntlo.
>>> Boikoetliso ba 2
Itšoare ka ho bontša boikhathollo
Ho robala betheng, mahlo a koalehile, hema haholo, thibela bakeng sa metsotsoana e seng mekae ho hema le Konteraka mesifa yohle ya mmele wa hae. letse 'me ho lokolloa.
Ho robala ka potlako hara mpa ya bosiu
Baby o u tsositse har'a bosiu, 'me u sitoa ho robala hape? Sophrology ke boikoetliso bo sebetsang.
Ho ikoetlisa 3
>>> Fokotsa ho otla ha pelo ea hau ho theola khutso
Boemong ba pele: ema ka maoto a bapileng le bophara ba pelvis, mangole a kobehile hanyenyane. Hlooho le morao li otlolohile, mahetla a phutholohile, matsoho a oela ka mahlakoreng, matsoho a bulehile (A). Mahlo a koalehile, phahamisetsa matsoho a hao ka ho rapama ho hema ka nko, le thibela ho hema. Ka bonolo tlisa matsoho a buleha ho leba thorax, a li tšoara joalokaha eka li tlisa khutso ho uena (B). Joale foka butle haholo ka molomo, ho lokolla matsoho, le ho nahana ho hasanya khutso 'meleng oa hae. "Ho bohlokoa ho hema ka bonolo haholo, hobane sena se liehisa ho otla ha pelo, bakeng sa khotsofalo e eketsehileng", o hatisa Catherine Aliotta. Ho etsoa ka makhetlo a 3, ha ho khoneha ha u le tseleng e eang hae ho tloha mosebetsing le pele u robala.
Ho ikoetlisa 4
>>> Lokolla tsitsipano
Ho robala betheng, mahlo a koalehile, re tsepamisa maikutlo sefahlehong. Phomola phatla, ho lokolloa lintši, lokolla themehlahare, leleme le dule ka hanong. Utloa 'metso oa hae o phutholohile, mahetla a phutholoha, a phutholoha matsoho, a lokolla matsoho, a utloe mokokotlo oa bona o lutse ka thata holim'a materase; phomotsa mpa, glutes, phutholoha maoto ka ho etsa 2-3 ho potoloha le maqaqailana. Emisa ho utloa 'mele oa hau ha u phomola, 'me tsitsipano e tloha. Ho ikutloa o le boima, o phutholohile. Ho etsoa hang.
>>> Ho bala hape: Kamore e loketseng ea ho robala hantle
Robala hantle ha u batla ho hlaphoheloa motšehare
Baby o u tsositse bosiung bo fetileng, 'me ha u khone ho khutlela ho robala? Boikoetliso ba rona ba ho hlaphoheloa hantle nakong ea letsatsi.
Ho ikoetlisa 5
>>> Ikakhele ka setotsoana ho “koalella ka har’a moea o khutsitseng”
Boemong ba pele: ho ema, maoto a bapile le bophara ba pelvis, mangole a kobehile hanyenyane. Hlooho le morao li otlolohile, mahetla a phutholohile, matsoho a oela ka mahlakoreng, matsoho a bulehile. Mahlo a koetsoe, litsebe tse thibang ka menoana e metona, koala mahlo a hao ka menoana ea index, emisa linko ka menoana e bohareng, joalokaha eka u itšehla thajana lefatšeng. Ho hema ka molomo, ebe o thibela ho hema. Itšetlehe pele 'me u hahe khatello nkong ea hau. Lokolla matsoho ka 'mele ka ho butsoela ka nko, ho nahana ho jala khutso ho u potoloha. Hlakola. Ho etsa makhetlo a 3, pele u robala.
Ho ikoetlisa 6
>>> Fokotsa bubble ea hau
Boemong ba pele le ho phefumoloha mahala, potoloha pelvis ho tlohella matsoho le hlooho hore di latele motsamao ka bonolo. Nahana ka nako e ts'oanang hlalosa bubble ea khutso e u potolohileng. Joale, khutlela sebakeng sa ho qala ka ho phunya ka molomo. Etsa makhetlo a 3 pele u robala.
Mongoli: Céline Roussel