Haeba u e-na le balateli ba "tahlehelo" ea boima ba 'mele, moo ho sa hlokahale hore u phele' meleng oa hao ka mono-diet e thata, ka meriana e mengata 'me u hlokomela hore e le hore u tlose boima bo feteletseng, matsatsi a mararo a ho itima ha a lekaneng, ho ikoetlisa ka yoga ho loketse ho lahleheloa ke boima ba' mele. Re tla bua ka melemo ea yoga bakeng sa tahlehelo ea boima ba kajeno.
Tsela ea ho theola boima ba 'mele
Yoga ke bonono ba mehleng ea boholo-holo ba Maindia, ho kopanyelletsa feela ho ikoetlisa, kapa ho e-na le hoo ho hlahisa - asanas, empa le mokhoa oa phekolo - Ayurveda, hammoho le thuto ea eona ea filosofi. Ka hona, motho o lokela ho nka yoga, eseng feela e le tsela ea ho theola 'mele, empa hape e le monyetla oa ho felisa mafu a sa tšoaneng a liphatsa tsa lefutso le a sa foleng, hammoho le thibelo e babatsehang.
Liketso tsa Yoga bakeng sa tahlehelo ea boima li ama, pele ho tsohle, takatso ea hau ea lijo . Haufinyane u tla lemoha hore u qalile ho ja haholo, ha u le ka nako e ts'oanang, u khotsofetse ka botlalo. Metabolism ea hau e tloaelehile, 'mele o kenyelletsa lenaneo la ho hloekisa "litšila" tse bokellaneng,' me ka mor'a lihlopha tse 'maloa, u khatholohile haholo hoo lijo leha e le life tse kotsi li tla lahloa ke uena ka boithatelo.
Mathata
Koetliso ea Yoga e hanela mojaro o phahameng oa cardio, mekhoa eohle ea ho ikoetlisa e etsoa ka mokhoa o tsitsitseng, kapa, ka mokhoa o rarahaneng, moo mokhatlo o mong o phallelang ho o mong. Ho sa tsotellehe sena, mojaro oo u tla o fumana ho feta ho feta, hobane ho tseba asanas e itseng ha ho bonolo.
Ho hema
Ntho ea bohlokoa ka ho fetisisa ea ho etsa boikoetliso ba yoga bakeng sa tahlehelo ea boima ba mpa, kapa eng kapa eng, ke phefumoloho e nepahetseng. Ka yoga, e thibetsoe ka tieo ho boloka phefumoloho ha u ntse u etsa lithuto. Ho phefumoloha ho lokela ho ba bonolo, mme hang ha pina ea hao e phefumoloha e sitisoa, ho hlokahala ho emisa boikoetliso. Lula u pota-potile ho fihlela u ka hema evenly.
Hatha Yoga
Boikoetliso bo tloaelehileng ka ho fetisisa ba ho lahleheloa ke boima ke hatha yoga. Nahana ka mekhoa ea ho ikoetlisa ea Hatha yoga. Tabeng ena, ha re etse litlhahiso tse tsitsitseng, empa re etsa se rarahaneng moo ho tsamaeang ka 'ngoe ho phallelang ho e' ngoe. Ho ikoetlisa ho loketse bakeng sa boikoetliso ba hoseng, kaha ba tšoana hantle le ho tsosoa ha katata.
- Sebaka sa ho qala - lutse fatše, re lula maotong, re khumame ka tlas'a rona, matsoho a rona a phutholohile ka mangole. Re koala liatla matsohong a sefuba, re beha matsoho ka morao 'me re theola matsoele a rona mangole. Re robala ka bothata ba ngoana.
- Butle-butle nyolohela, ho etsa leqhubu le ho boloka. Matsoho ka mor'a lirethe, a khutlela morao. Re khutlela phalong ea ngoana. Hape rea khumama ebe re lula ka har'a pitsa ea kat. Re etsa leqhubu ho tloha coccyx ho ea holimo, ho fetoha ka tsela e ts'oanang ea ngoana.
- Re pheta hape mokokotlo oa mokokotlo le phetoho ho kenngoa ka kako. Hona joale re eme ka menoana ea rona, coccyx e phahama holimo, matsoho le maoto a otlolohile. Mokokotlo o bataletse, botle ba thaba. Re nka phefumoloho e tebileng, ema ka menoana 'me re phallela ka kateng.
- Re pheta ka makhetlo a mararo kati e nang le bothata boemong bo lutseng. Matsoho a otlolla pele, re beha lesoba le letona, lengole le lutse ka 90⁰ ho tloha fatše, leoto le letšehali le otlolohile. Re hulela matsoho a rona leholimong, hokahanya liatla tsa matsoho ho ea sefubeng mme ka nako e le 'ngoe re otlolla leoto le ka pele mme re fihlella litsokotsing. Hape o khumama leoto le letona 'me u khutlele ho bana ba pose. Re pheta leoto le letšehali.
Re qeta moferefere ka boteng ba ngoana.
Melao ea Thupelo
- Ho ikoetlisa ho etsoa ka mathe a tšesaane.
- Phefumoloha feela ka nko ea hao, 'me kamore e lokela ho ba le moea o pholileng.
- Mesebetsi eohle e etsoa ka ntle ho mpa.
- Bakeng sa ba qalang, lithuto ha lia lokela ho feta metsotso e 15.
- Kamora 'me nakong ea likhoeli, mekhoa e bonolo ka ho fetisisa ea phomolo e etsoa