Potso ea hore na u ka hlaolela ho feto-fetoha ha mokokotlo joang, motho e moholo o atisa ho botsoa, ​​ha a ntse a se a ntse a "tšoara" ka ho teba. Ho sa le joalo, ho ikoetlisa habonolo bakeng sa ho fetola maemo ka morao, e ka etsoang lapeng, ho ka thusa.
Tsela ea ho ntlafatsa ho feto-fetoha ha morao ka ho ikoetlisa?
Mesebetsi ena ea ho fetola maemo ka morao e thehiloe motheong oa yoga-gymnastics. Ho ikoetlisa kamehla tsa li-gymnastics tse joalo ho tla thusa ho imolla ho imeloa ke mesifa le ho kokobetsa maikutlo a utloisang bohloko a hlahang ka lebaka la ho phela ka nako e telele. Etsa li-exercaro hloka letsatsi le leng le le leng, palo ea ho pheta-pheta - ka makhetlo a 2-3.
Ho ikoetlisa ha Talasan . U lokela ho qala ka boemo bo nepahetseng ba 'mele, joaloka sefate sa palema - o hloka ho ema o otlolohile le o otlolohileng, mahetleng a phutholohile. Nakong ea pululelo, matsoho a phahama, liatla li shebahala ka hare. Joale lirethe li theoha fatše 'me' mele oohle o shebile holimo, hlooho e boetse e hloka ho fokotsoa hanyenyane ho bona liatla. Asana e etsoa ka hare ho metsotsoana e 3-5 kapa ka hohle kamoo ho khonehang.
Sebelisa "Shashankasana . " Boemo ba pele - ho khumama, ka thata ho hatella likhau ho lirethe, matsoho - a phahamisa. Ha pululo e etsoa, ​​'mele o lokela ho huloa ke matsoho, butle-butle a theoha pele. Likoti tse tsoang lirethe ha li robale, phatleng ke ho lakatsehang ho ama holim'a fatše. Asana e etsoa ka metsotsoana e 4-5.
Koetlisa "Purvottanasana" . Sebaka sa ho qala se ka morao. Qetellong ea ho inhalation, matsoho a matsoho a phomola fatše, 'mele o phahama holimo ka mokhoa oa arc. Matamo a tsoang fatše ha aa lokela ho phahama, matsoho le maoto a lokela ho fokotsoa. Asana e etsoa ka metsotsoana e 20-30.
Koetlisa "Dzhathara parivartanasana" . Sebaka sa pele se ka morao le matsoho a hasane ho mahlakoreng. Meroalo e bokelloa, e khumama ka mangole ebe e hula ka mpeng. Maoto a kobehileng a lokela ho theoleloa ka lehlakoreng (mahetla le lipalema li ntse li hatelloa fatše), tšoara boemo ba metsotsoana e 40-60 'me u khutlele sebakeng sa pele. Khutlela ka lehlakoreng le leng.
Ho ikoetlisa ha Ardha Navasana . Boemo ba pele bo lutse, maoto a otlolohile, matsoho a thibela 'mele. Ka mor'a moo, u lokela ho phahamisa maoto, hanyenyane hanyenyane. Ha boemo bo ntse bo tsitsitse, o lokela ho tlisa matsoho ka morao. Tšoara boemo bona metsotsoana e 10-40.
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