Ha re phehella 'mele o motle, hangata re hlokomela hore ba ikoetlise, re se ke ra otlolla ho ikoetlisa, ho boetse ho hlokahala hore na u itokisetsa nako ea leoatle.
Maemong ana, tharollo e nepahetseng e tla ba yoga. Re tla bua ka astanas e ka sehloohong e ikemiselitseng ho etsa mmele o motle.
Matsoho a thellang
Asana # 1.
Re ba "likatse" tse "likatse", re ile ra ipotsa ka morao, re buisana le matsoho a hao. Tseba ka makhetlo a mabeli motsotso, ka mor'a moo re phomola, 'me re pheta sekise hape' me re hlaha ka motsotso ona. Ka ASNANA, o ka hula mesifa ea matsoho le li-biceps.
Empa:
Haeba u utloa bohloko ba motho oa matsoho, ho molemo ho tlohela boikoetliso.
Buisana le setsebi pele se qala
Setšoantšo: www.unsplash.com.
Asana # 2.
Hape ho thoe ke "Dobi Dolphin". Assana o batla o pheta tse fetileng, empa ka nako ena o phumula matsoho a hau ho maratsoana a ipapisitseng letlapa. Boloka poso ea motsotso, kamora moo re robatsang metsotsoana e 30 ebe re pheta metsotso Asana hape. Kahoo, rea etsa lintho tse tharo le ho matlafatsa bokhopo.
Empa:
E etse ka tlhokomeliso ho ea likotsi tsa molala likolong le mahetleng.
Mahetla a thellang le morao
Asana # 1.
Ke ho ba le moea oa thata bohareng, e le hore ba qalang ba lokela ho ikoetlisa ka hloko. Lula setulong, tšela maoto a hau 'me u hlasetse butle butle. Boloka pose ea metsotsoana e 30, ka mor'a moo re khutlela boemong ba ho qala. Ka thuso ea Asana, o ka khutlisa maemo a mmele o kaholimo.
Empa:
Ela hloko ka hloko nakong ea ho ea matsatsing le ho hloka chelete ka nako e telele.
Ho thella ka mpeng
Asana # 1.
Lula fatše ka rug, o otlolla mokokotlo oa hau mme o utloisisa maoto e le ho theha sekhutlo se bohale lipakeng tsa 'mele le maoto. Boloka Asana ka metsotsoana e 30. Nakong ea ho etsa boikoetliso, diaphragm e fetoha motheo oa ho leka-ho lekanya, o thusang ho felisa li-depositi tsa mafura ha li ntse li sebetsa arsana bonyane makhetlo a 'maloa ka beke.
Empa:
Haeba u na le bothata ba ho hlekefetsoa Hernia kapa likotsi tse ling tse mpe, ho molemo ho tlohela boikoetliso.
Ho ba le ho nyenyefatsa
Asana # 1.
Sena Asana se boetse se bitsoa "serurubele". Motheo oa eona ke ho matlafatsa mesifa ea letheka, ka bobeli e ea kantle le kahare. Re lutse ka har'a moqomo ka tsela eo maoto a hao a tloaelanang le eena, haeba u lakatsa, u ka susumetsa maoto a hao, a ka etsisa leqhubu la mapheo a serurubele. Asana o thusa ho tlosa tsitsipano ea maoto a mangata kamora letsatsi le thata.
Empa:
Ela ka tlhokomeliso nakong ea likotsi tsa mangole kapa nakong ea ho ilela khoeli.