Yoga ea bakhachane ke papali bakeng sa bakhachane ba tloaetseng ho ima. U imme, u ela hloko maikutlo a hau haholo, u na le tjantjello e ncha ho se phelang ho uena. Ena ke nako e ntle ea ho theohela yoga. Ho phela likhoeli tsena tse 9 hantle, sibolla maemo a 6 a yoga le a bonolo a basali ba baimana ho ikoetlisetsa hae.

Melemo ea yoga nakong ea bokhachane e mengata:

• qoba kapa ho imolla ho nyekeloa ke pelo, bohloko ba mokokotlo, sciatica ea bokhachane, maoto a boima;
• tekano e ntle ea methapo: phela hantle ha u imme kelellong;
• ho matlafatsa tlamo ea mme / ngoana;
• phomolo e bonolo ea mesifa le manonyeletso;
• qoba ho opeloa ke mokokotlo ka boima ba 'mele ba lesea;
• qoba lefu la tsoekere nakong ea bokhachane;
• ntlafatso ea phefumoloho: oksijene e ntlafetseng ea 'mele le lesea;
• ntlafatso ea potoloho ea mali;
• ntlafatso ea ho potoloha ha matla 'meleng ho leleka mokhathala;
• tlhokomeliso ea sebopeho sa 'mele oa hau: ikamahanya le liphetoho' meleng nakong ea likhoeli tse 9 tsa bokhachane;
• ho bula le ho phomola ha noka;
• nosetso ea perineum: e thusa ho feta ha lesea mme e qoba episiotomy;
• taolo ea tšebetso ea popelo: e fokotsa bohloko ba mahlaba;
• recharge ka matla nakong ea pelehi;
• Itokisetse pelehi: taolo ea phefumoloho, matla a kelello, ho sotha noka ho nolofalletsa ho theoha ha lesea le ho bula molomo oa molomo;
• ho itsebisa hamolemonyana ponong ea 'mele le kelello;
• khutlisa mohala kapele le mpa e bataletse;
• haola le karolo ea lesea blues ka khutso ho feta;

Thetso:

Ho itloaetsa ho ikoetlisa habonolo pele ho bokhachane, nka dictaphone ho tsoa ho smartphone ea hau. Bala litataiso tsa ho beha maemo ha u ingolisa. U ka ikoetlisa ha u ntse u mametse litaelo. Ke uena mokoetlisi oa hau.

Tlhokomeliso ea 'mele le ho kenella hare

Boemo bona ba yoga bakeng sa bakhachane bo eketsa molumo oa sefuba ka mahlakoreng, mme bo lumella ho phefumoloha boemong ba likhopo ho bo khothaletsa khoeling ea boraro ea bokhachane.

Hopola ho hokahanya motsamao le phefumoloho. Phefumoloha ka khutso. Se ke oa e qobella, mamela 'mele oa hau.

Ho qala, iphe nako e nyane ea ho kenella kahare ha o lutse o roetse maoto, setulong kapa o paqame ka mokokotlo, ho itokisetsa lenaneo lena la yoga bakeng sa bokhachane.

1. Thetsa ka mokokotlo;
2. Ka tlhaho lokolla mokokotlo oa hau o tlase fatše ka exhale. Se ke oa leka ho e hatella, e le ho boloka maqhubu a tlhaho a mokokotlo oa hau;
3. Ho pholletsa le boemo, phutholla mesifa ea sefahleho 'me u lokolle meno;
4. Phomola hanyane ka moea o mong le o mong;
5. Inhale ha u ntse u otlolla letsoho la hau le letona ka mor'a hlooho ea hau, ntle le ho koala mokokotlo oa hau o ka tlase;
6. Letsa ka molomo, lokolla;
7. Inhale ha o ntse o otlolla letsoho hape;
8. Phefumoloha, u khutlisetse letsoho la hao lehlakoreng la hao;
9. Pheta tatellano ka letsoho le letšehali;
10. Beha matsoho a hao mpeng ea hao;
11. Khatholoha.

Itloaetse makhetlo a 3 ho isa ho a mahlano ka lehlakoreng le leng ho latela hore na u ikutloa joang.

Boemo ba yoga bakeng sa bakhachane: phutholla maoto, ntlafatsa phallo ea mali.

Nakong ea motsamao phutholla mokokotlo oa hau hantle, u se ke ua khutlisa mokokotlo oa hau. Itšehe ka maoto. Amanya metsamao ea hau ka phefumoloho.

1. Robala ka mokokotlo, mangole a kobehile, maoto a bataletse fatše;
2. Inhale ka botebo ha u phahamisetsa leoto la hau le letona siling, leoto ka holim'a letheka;
3. Letsa ka hanong, u sutumetsa serethe sa hau se letona;
4. Inhale ka botebo, boloka leoto moeeng;
5. Hema moea, phomotsa leoto la hau fatše ka bonolo, o ntse o sa kokotletsa mokokotlo o ka tlase;
6. Pheta ka leoto le letšehali;
7. Beha matsoho holim'a mpa ea hau ho kopana le lesea la hau.

Itloaetse makhetlo a 3-5 ka lehlakore le leng le le leng ha u hema butle.

Ho buloa ha noka le ho fetoha ha letheka

Boiketlo ba maoto. Ho qoba ho hula mokokotlong o ka tlase, nka lisepa tse 2, lihlopha tse 2 tsa boikoetliso, kapa marapo a mabeli.

Se ke oa qobella, mamela maikutlo a hau. U se ke ua thibela ho hema.

1. Thetsa ka mokokotlo;
2. beha likhafoana tsa hao kapa mabanta a rekereng ka tlasa maoto a hau, 'me u li tšoare ka matsoho. Letsoho le letona bakeng sa leoto le letona, le letšehali ka leoto le letšehali.
3. Phahamisang maoto ka bobeli holimo, le ntse le tšoere lituku tsa lona;
4. Phefumoloha haholo,
5. Phefumoloha, otlolla maoto a hau, maoto a siling a theoha ka bonolo mahlakoreng, matsoho a hau a suthane, matsoho a hau a tsamaea ka maoto.
6. Ikutloe u otlolohile ka li-adductors, le ho buloa ha noka;
7. Phefumoloha haholo,
8. Phefumoloha, penya maoto a hao, kapa u a kobe, 'me u tlise mangole a hao sefubeng ho otlolla mokokotlo oa hau o ka tlase.
9. Ema butle ka matsoho a hao mahlakoreng a hao, kapa matsoho a hao mpeng ho utloa karabelo ea lesea.

Pheta makhetlo a 3-5 ho latela litlhoko tsa hau.

"Tumeliso e nyane ea letsatsi" ea 'm'a ea tlang ho phela: ea phomola, ea imolla mokokotlo, ea leleka mokhathala le ho khutlisa matla.

Tsamaiso ena e imolla scoliosis, kyphosis le lordosis. E matla ebile e bonolo ka nako e le 'ngoe. Motsamao o latela moea. Tlhasimollo / motsamao, pululo / motsamao.

1. Ipehe ka mangole, u raee u phutholohile, maqaqailana a otlolohile;
2. Lumellanya hlooho, mahetla, letheka le mangole;
3. Sheba bokamosong;
4. Phefumoloha ka ho teba, phahamisa matsoho holimo, eseng morao;
5. Sebelisa maoto a hau ka ho sutumetsa menoana ea hau kapele;
6. Ho phatloha ho fihle ka maoto a mane;
7. Inhale o ntan'o phefumoloha, o pota mokokotlo oa hau ntle le ho sutumetsa matsoho. Haeba lesea le le tlase haholo, potoloha mokokotlo hantle ha o batla ho mo holisa. Nahana katse e otlolla;
8. Ebe o hula moea, otlolla hlooho ea hau, khutlela sebakeng sa ho qala;
9. Foka, tla ka lithutong u li shebile fatše, u phomotse matsohong a hau, tlisa marako a hau holimo, eketsa matsoho le mokokotlo ha u ntse u sututsa matsoho, fetisetsa boima ba 'mele maotong a hau;
10. Phefumoloha hantle;
11. Khutlela morao ka maoto a mane;
12. Ipehe boemong ba ngoana (phatleng fatše, lirethe ka marameng, mangole a arohane, matsoho mahlakoreng a hau, matsoho maotong. mangole a hau;
13. Phomola, phefumoloha haholo.

Boemo ba Yoga nakong ea bokhachane ho theola bonolo lirope, maraong le perineum.

Itloaetse ho phutholoha ka phefumoloho, 'me u utloe ho kobeha le ho koaleha ha mokokotlo, hammoho le ho silila morao ho latellanang hona. Se ke oa phahamisa menoana ea hau haholo, sireletsa mokokotlo oa hau o ka tlase.

Yoga ea bokhachane: boemo ba halofo ea borokho

1. Robala ka mokokotlo, o phomotse mahetleng a hao, mahetla a theohetse fatše, selelu se kentsoe;
2. Phefumoloha hanyane;
3. Inhale ha u ntse u phahamisa mekotla ho tloha mohatleng, u sebelisa maoto, mahetla le matsoho ho u tšehetsa. Phahamisa masapo a mokokotlo fatše ka bonngoe, ho qala ka coccyx;
4. Exhale ha u ntse u phomotse masapo a mokokotlo oa hau fatše, ka bonngoe ho tloha holimo ho ea tlase, ho fihlela sacrum (lesapo le bataletseng kaholimo ho masapo). Matheka a theoha.

Itloaetse nako e telele kamoo u batlang ho latela hore na o ikutloa joang. Leka ho lula u phefumoloha makhetlo a 1 ho isa ho a mararo (inhale + exhale) ha likoti li phahamisoa. Kamehla khutlela fatše holim'a exhale.

Bakeng sa boikhathollo, iphe nako ea ho kena boemong bo botle.

Boikoetliso ba yoga bo 6 bakeng sa phomolo nakong ea bokhachane

1. o rapaletse ka mokokotlo, mangole a kobehile, matsoho mahlakoreng a hau;
2. ho robala ka mokokotlo oa hau, mokokotlo tlas'a lirope le mangole;
3. ho robala ka lehlakore lehlakoreng la lesea le mosamo oa bokhachane tlasa mpa ea hae, le tlasa serope sa kaholimo;
4. boemo ba ngoana: mangole a arohane, marako a lirethe, matsoho mahlakoreng a hau, phatla e phomotse fatše kapa mesamong;
5. Boemo ba lakane e phuthiloeng. Boemo bo ts'oanang le boemo ba ngoana, phatla e behiloe lintlheng tsa hau ka holimo ho e 'ngoe. Boemo bona bo loketse motsotso oa selallo le lesea;
6. o rapaletse ka mokokotlo, mangole a kobehile fatše, maoto a le hammoho, maoto a namme joalo ka serurubele, matsoho a tšela tlasa hlooho. Boemo bona bo sebetsa tšebetsong ea ho ntša metsi 'me bo thibela methapong ea varicose. E etsa hore pelehi e se utloise bohloko ka ho phomotsa le ho nolofatsa noka.

Keletso e nyane bakeng sa boikhathollo ba mokhachane

• Hopola ho ikoahela;
• O paletse mokokotlo oa hau, o ka sebelisa li-cushion tlasa serope ka seng le mangole ho phomola hamolemo. Mosamo wa boimana oa amoheleha.
• Haeba u utloa lesea la hao le tsamaea, sebelisa monyetla ona ho ba teng, 'me u utloe motsamao o mong le o mong oa bona;
• Haeba u khetha ho lula u otlolotse maoto kapa u lutse setulong, phomotsa mokokotlo oa hau morao ho setulo, kapa lebota ho qoba tsitsipano le mokhathala.

Phomolo ke sepheo sa yoga. ntle le tsitsipano kapa tsitsipano. Tsitsipano ea 'mele le kelello li thibela bophelo le matla ho phalla ka bolokolohi. Lesea le ka popelong le ela hloko tsitsipano ea hau. O na le bokhoni bona ba ho phomola ka nako e le 'ngoe le uena. Iphe nako ea ho phomola letsatsi le leng le le leng ka ho etsa yoga ea bakhachane.