Mosebetsi o hlophisitsoeng hantle oa 'mele ea rona, joaloka oache e nepahetseng ea Switzerland, o bitsoa bophelo bo botle . Ho phaella mosebetsing oa phefumoloho, phepelo ea mali, ts'ebetso ea mali, joalo-joalo, 'mele oa basali o tlas'a liphetoho tsa li-cyclic - ho ea khoeling. Li-hormone tsa rona li lula li fetoha, ka lebaka la hore na ho ka khoneha ho emola le ho tsoa mali, empa haeba ntho e itseng e hlōleha, ho tla hlokahala hore u se ke ua fetola setho se le seng feela, empa mokhoa oohle oa ho sebetsa oache.
Yoga e motona e ka ba thibelo ea ho hlaheloa ha liphoso le mohlokomeli ea hloahloa, ea nang le seo, a tla fetolela matsoho a litebelisoa tsa rona.
Re tla etsa ts'ebetso ea yoga ea basali, morero oa eona ke ho tlosa ho phalla 'meleng. Sena, pele ho tsohle, ho tsamaisoa ha phekolo ea mali maling a manyenyane, ao hangata a hlahang ho tloha ka nako e telele.
Ho phaella moo, o ka sebelisa yoga bakeng sa mafu a basali:
- mekhoa ea ho ruruha, ho sa tloaelehang ha mae a bomme - ho kheloha ho khoneha;
- lefu la ho fela ha mae a bomme (ha sekhahla se qala ka lilemo tse 35) - sebetsa ho hula ka mpeng le ho phefumoloha;
- ho matlafatsa mesifa ea perineum - baddha-konasana ("Butterfly").
Boikoetliso
- Re koahela hammoho, litlhōrō li otlolohile holimo, re kopanya scapula, re hula mahetla pele. Re khumamela feela sebakeng sa lithaba, re itšetlehile ka pele, re inkela ka maqaqailane mme re sebelisa matla a matsoho ho hula hlooho maotong. Exhale le otlolla.
- Ba lutse fatše, menyako e leka ho otlolla fatše e le hore ba fumane sebaka se lekaneng kamoo ho ka khonehang. Re hula likaqheka ho rona, liqhaka, ho khumamela sebakeng sa morung, ho ea marulelong. Re nka sebaka leha e le sefe maotong a rona, 'me re phefumoloha re tsoele pele. Re bona kamoo re otlollang mokokotlo kateng.
- Re hatella serethe se nepahetseng, re fihla ka leoto le otlolohileng, monoana oa rona ho rona.
- Ha u sa fetole boemo ba maoto, letsoho le letšehali le fetoloa ka lehlakore, letsoho le letona le otlolohile holim 'a hlooho' me le otlolla lehlakoreng le leng ho ea leoto le otlolohileng.
- Re fetola maoto le ho laola. 3 le 4.
- Otlolla maoto ka hohle kamoo ho ka khonehang mahlakoreng, otlolla letsoho le letona leoto le letona, ka ho le letšehali - ka ho le letšehali. 'Mele o potoloha, phatleng re leka ho ama fatše.
- "Butterfly" - maoto hammoho, mangole a shebile hohle. Mpa e phutholohile, re etsa mahi a mangole. Hona joale re sebetsa ka botsitso - re ala marango a rona ka hohle kamoo ho ka khonehang, 'me re lokisa boemo.
- Ntja e sheba fatše-matsoho le maoto joaloka lithupa, le lirethe le sefubeng li otlolla fatše, le pelvis - holimo.
- Sekoti sa leoto le letona ka pel'a hae, leoto le letšehali le otlolohile morao. Matsoho fatše. Hula le ho khutlela, mahetleng a lekaneng 'me u bule sebaka sa maqhubu a manyenyane. Ho shebana le lesoba, matsoho a hatella litsebeng.