Ka nako e telele Yoga e tsejoa e le tšireletso e matla ea khatello ea kelello. Yoga e kopanya mekhoa e mengata e tloaelehileng ea ho imeloa kelellong, ho kopanyelletsa boikoetliso le ho ithuta ho laola phefumoloho, ho hlakola kelello, le ho phomola 'mele. Ha yoga e ntse e ratoa haholoanyane, batho ba bangata ba ntse ba fumana melemo ea mekhoa ena ea boholo-holo e hlahisang bophelo ba bona bo sithabetsang. Ho theha mokhoa o tsitsitseng oa yoga ke tsela e molemohali ea ho fumana phapang ea yoga e ka e etsang.
Tsena tse hlano-etsa hore tsamaiso ea yoga ea khatello ea kelello e etsetsoe ba qalang ba nahanang hore ha ba na nako ea yoga.
Koetlisa
Hatha Yoga ke mokhoa o tloaelehileng oa ho ipapisa le yoga. Ho na le mefuta e sa tšoaneng ea Hatha Yoga: ba bang ba lieha ho tsepamisa maikutlo, ba bang ba potlakile ebile ba sebetsa haholo. Haeba u batla ho fokotsa khatello ea kelello, ha ho mokhoa o mong oa yoga o phahameng, kahoo khetha e finyellang boemo ba hao ba ho ikoetlisa 'meleng le botho ba hau. Koetliso leha e le efe e tla thusa ho imolla khatello ea kelello ka ho boloka 'mele o phetse hantle' me o lokolla endorphins, li-hormone tsa tlhaho tse etsang hore u ikutloe u le betere. Yoga e boetse e imolla khatello ea maikutlo ka ho otlolla. Ha u hatelletsehile, tsitsipano e bolokiloe 'meleng ho etsa hore u ikutloe u le thata ebile hangata u baka bohloko. Ho otlolla haholo ea yoga ho lokolla mathata ho tsoa libakeng tsa mathata, ho akarelletsa letheka le mahetleng.
Tlhompho ea Phefumoloho
Pranayama, kapa mosebetsi oa phefumoloho, ke karolo ea bohlokoa ea tloaelo leha e le efe ea yoga le e fetolelang hantle bophelong ho tloha ho mat.
Bonyane, yoga e eketsa kutloisiso ea hau ka phefumoloho e le sesebelisoa sa ho khatholla 'mele. Le hoja ho hema ke ketso e sa ikhethang (u tlameha ho tsoelapele ho lula u phela), u ka khetha ho laola phefumoloho. Ho ithuta feela ho phefumoloha ka ho tebileng le ho hlokomela hore ena e ka ba tsela e potlakileng ea ho loantša maemo a sithabetsang e sebetsa ka tsela e tsotehang.
Ho Senya Maikutlo
Likelello tsa rona li lula li le mafolofolo, li qhoqha ho tloha mehopolong e 'ngoe ho ea ho e' ngoe, li phallela liketsahalo tse ka etsahala nakong e tlang, li lula liketsahalong tse fetileng. Mesebetsi ena eohle ea kelello e khathatsa ebile e hatella. Yoga e fana ka mekhoa e 'maloa bakeng sa ho hula mohopolo oa monkey. E 'ngoe ke mosebetsi oa phefumoloho, joalokaha ho boletsoe ka holimo. Moea o mong le o mong o tlameletsoe ho fihlela motsotso ona o teng hona joale; ha u phefumolohe nakong e fetileng kapa nakong e tlang, empa hona joale feela. Ho lebisa tlhokomelo ho motho e mong le e mong ea hlahelang le ho fetela ho ho tlosoa mehopolong e meng ke tsela e le 'ngoe ea ho hlakola kelello, Hape ke mokhoa oa motheo oa ho thuisa. Ho phaella moo, ts'ebetsong ea yoga e beha, kapa asanas, e boetse e sebetsa ka mokhoa oa ho thuisa. Lintho tsena li na le 'mele' me li lokela ho etsoa ka mahloriso a joalo, hore menahano e meng le matšoenyeho a behoa lehlakore, e leng ho fang boko ba hau bo hlokahalang haholo.
Relaxation
Kemiso e 'ngoe le e' ngoe ea yoga e fela ka metsotso e mehlano ho isa ho e leshome e qeta ho phomola sethunong pos - savasana. Le hoja ho phomola hona ho ka ba thata ka lekhetlo la pele, qetellong e sebeletsa morero oa ho lokolloa ka ho feletseng bakeng sa mmele le kelello. Savasana o fetisetsa morao lefats'eng a ikutloa a khatholohile mme a hlomelloa ka lisebelisoa tsa ho loantša khatello ea maikutlo bophelong ba hao ba letsatsi le letsatsi. Yoga Nidra ke mokhoa o fanang ka monyetla oa nako e telele, e tebileng ea boikhathollo le kenyelletso ea ho thuisa, e ka boela ea e-ba khatello ea kelello e kholo.
Mohloli:
Smith C, Hancock H, Blake-Mortimer J, Eckert K. "Teko e bapisoang ke yoga le boikhathollo ho fokotsa khatello ea kelello le matšoenyeho." Tlatsa Ther Med. 2007 Jun; 15 (2): 77-83. Epub 2006 Jun 21.