'Nete ea rona ea bohlokoa, khafetsa re lula khatello ea maikutlo e sa foleng, re e tloaela, kahoo ha re hlokomele hore na re tla ipholla hakae! Ke entse tlatsetso ea ka, ea neng a imeloa ke motho e mong le e mong, seoa, ea khothalletsang maikutlo a tšabo le ho teneha.
Ka hona, mekhoa e atlehang ea ho hlaphoheloa ha motho ea polehang kelellong e bohlokoa ebile ea hlokang, ho feta neng kapa neng!
Bakeng sa mosali, haholo mokhoa o atlehang oa ho khutlisa matla le matla, ke yoga! O tla thusa ho khutlela kutloano ea bophelo ba hau le maikutlo a khanya.
Mokhoa oa ho sebetsana le boemo ba hau
Re u nkile bakeng sa hau e sebetsang ka ho fetisisa le Maasia ea bobebe ea khonang ho inkele khutso le equilibrium.
Pose ea ngoanaEna ke eona e ratoang ka ho fetisisa ea Anna e monate ka ho fetisisa. E thusa kapele ho kokobetsa teka-tekano 'me u fumanene le ho teba le ho tlosa mokhathala le tsietsi tse bokelletsoeng letsatsi lohle.
Hape, ke bonolo ho sheba kahare, ho tsepamisa maikutlo ho phetseng. Polao e joalo e senola letheka le manonyeletsong ao a "bokella" khatello ea maikutlo le likhohlano.
U ka etsa joang? Ema holim 'a lihlahla tsohle ebe o theola li-buttocks ho lirethe. Hula matsoho a hau ka ho ama phatla ea fatše. Khutsa le ho lieha ka posong ena bakeng sa motsotso o le mong, ho mamela phefumoloho ea hau.
![Kamoo Zadolbalo: Ho tlosa khatello ea maikutlo le matšoenyeho 22047_1](/userfiles/21/22047_1.webp)
Boemo bona bo khatholla 'mele haholo,' me ka eena ke kelello, ba thusa ho sebetsana le ho tšoenyeha. Ntle le moo, Asana o potlakela morao le mahetla.
U ka etsa joang? Lala mokokotlong oa hao 'me u tšehetse phatla ea forerm, ha likhahla li tlameha ho lula fatše.
Ho phefumoloha sefuba ho phahamisa sefuba, 'me u theole hlooho, u loanele holimo ho ea fatse, matsoho a le tlasa' mele kapa tlasa likutu. Etsa phefumoloho e 'maloa le ho hlaka.
![Kamoo Zadolbalo: Ho tlosa khatello ea maikutlo le matšoenyeho 22047_2](/userfiles/21/22047_2.webp)
Boemo bona bo boetse bo bitsoa Shirshasan. Ho hloka tsebo le ho ikoetlisa! Ka tloaelo, Shirshasasana o thusa ho eketsa tlhokomelo le ho tsepamisa maikutlo. E ea sebetsa bakeng sa ho eketsa boemo bo tšosang. Liphetoho tsena kaofela li amana le phetoho maling a maling.
U ka etsa joang? Ema ka litefiso tsohle ebe u theohela fororeng ea hau. Tlama menoana ea hau ebe u beha hlooho, e le hore liatla li tšehetsoe. Phahamisa mangole a hau 'me u tsamaee ho ea pele ka fatshe ho fihlela ho emisa. Joale kokobetsa mangole sefubeng 'me u phahamise maoto butle butle.
![Kamoo Zadolbalo: Ho tlosa khatello ea maikutlo le matšoenyeho 22047_3](/userfiles/21/22047_3.webp)
Ha re itšetleha ka, letsoalo la kelello le 'mele le kena le faneng ka tlhaho. Hape, boemo bo joalo bo senola mahetla le lefapha la sefuba, le leng molemo haeba o lutse.
U ka etsa joang? Etsa sebini pele 'me u fukele maoto le matsoho a hau ho e etsa tse bonolo haholoanyane. Matsoele a hula mangole le lihlooho - lihloohong. Boloka Asana 10-15 metsotsoana.
![Kamoo Zadolbalo: Ho tlosa khatello ea maikutlo le matšoenyeho 22047_4](/userfiles/21/22047_4.webp)
Leruo la sefate ke e 'ngoe ea Asan ea bonolo ebile e sebetsang ka ho fetisisa. Leha e ne e le bonolo, e lula hantle haholo, e leka-lekanya, e leng boemo ba naha e kahare hore e be botsitso.
U ka etsa joang? Ema, Khutsa ka leoto le letona, emisa karolo e kahare ea thekeng e leqeleng. Matlo a maputsoa a nka. Phuthela matsoho a hau ho "Namaste" le ho phahamisa maemong ao, phatla e ea pele. Shebana le moea o phefumolohang le maikutlo a kahare, ho lula boemong bo joalo ba potoloho ea 3 ea ho hema.
![Kamoo Zadolbalo: Ho tlosa khatello ea maikutlo le matšoenyeho 22047_5](/userfiles/21/22047_5.webp)
E 'ngoe e tummeng e ratoang ebile e theko e phahameng. E otlolla morao ho serope le ka tlase mokokotlong, hape o kenya letsoho hore mali a be hloohong, a fanang ka phello ea ho nchafatsa le ho phomola.
U ka etsa joang? Ema holim 'ohle a bona, ts'oarelo maemong ana, a tsamaisa li-buttocks holimo. Haeba o sa phutholoha - ben mangole hanyane. Lula boemong bo joalo ba potoloho ea 3-5 phefumoloho.
![Kamoo Zadolbalo: Ho tlosa khatello ea maikutlo le matšoenyeho 22047_6](/userfiles/21/22047_6.webp)
E-ea sebakeng sa mohloli.
Ho feta mekhoa e mengata ea feshene ea sejoale-joale, hammoho le litaba tse chesang tsa linaleli tsa linaleli tsa Bestwee makasine.