Mehleng ena basebetsi ba bangata ba ofisi ba boemong bo thata le bo thata ka lebaka la mosebetsi oa nako e telele oa deske, "molala, mahetla le bohloko ba morao" bo batla bo fetoha bothata bo tloaelehileng har'a bongata ba liofisi.Kajeno re tla u bontša mokhoa oa ho sebelisa sesebelisoasetulo sa ofisiho etsa yoga, eo ka sebele e ka chesa mafura le ho fokotsa molala, mahetla le bohloko ba morao.
1.Ho phahamisa letsoho
Melemo: E fokotsa tsitsipano ka morao le mahetleng.
1) Lula moeling oa setulo, u boloke pelvis bohareng, matsoho ka pel'a e mong le e mong a kopane;
2) Exhale, otlolla matsoho a hau pele, nakong e tlang ha u hema, otlolla matsoho a hau holimo, 'me u hatelle letheka ka thata;
3) Ka nako e ts'oanang, eketsa matsoho holimo ka ho hema ka 'ngoe.
2. Matsoho a sefahleho sa khomo
Melemo: Fokotsa tsitsipano ea mahetla 'me u matlafatse matla a mantlha
1) Lula setulong, ho hema, otlolla letsoho la hao le letona holimo, exhale flexion ea setsoe, 'me u hatelle letsoho la hao le letona fatše pakeng tsa mahetla a mahetla;
2) Letsoho le letšehali ho tšoara letsoho le letona, matsoho ka bobeli ka mor'a e mong, tsoela pele ho phefumoloha ka makhetlo a 8-10;
3) Fetola mahlakoreng ho etsa lehlakore le leng.
3.Ho Lula ka Nonyana Morena Pose
Melemo: Fokotsa manonyeletso a letsoho 'me u kokobetse tsitsipano.
1) leoto le letšehali le phahamisitsoe 'me le phuthetsoe ka serope se nepahetseng,' me leoto le letšehali le pota-potiloe namane e nepahetseng;
2) Ka ho tšoanang, le letšehali setsoe stacked ka setsoe le letona, 'me joale twine wrists, monoana o motona supa ho ntlheng ea nko, boloka pelvis le mahetleng a tšoanang;
3) Tšoara phefumoloho ka linako tse 8-10, fetola mahlakoreng 'me u etse ka lehlakoreng le leng.
Litlhahiso tse futhumetseng: Bakeng sa batho ba nang le bohloko ba mahetla le molala kapa ba fokolang mahetleng a bonolo, matsoho a bona a ka phuthoa, ha ho hlokahale hore ba tšele maoto, 'me leoto le ka holimo le ka supa fatše.
4.Katoloso ea morao ea matsoho
Melemo: Fokotsa bohloko ba mahetla le mokokotlo, ntlafatsa ho feto-fetoha ha maemo.
1)Matsoho a ka morao a buckle e mong le e mong a otlolla, leka ho tsamaisa likhaba tse peli tsa mahetla bohareng;
2) Haeba u ikutloa hore matsoho a hao ha a na bolelele bo lekanang, o lokela ho leka ho atolosa lehlakore le batlang le le lekhutšoanyane ka mafolofolo, le bakoang haholo ke likhato tse fapaneng tsa ho bula mahetla;
3) Lula u phefumoloha ka makhetlo a 8-10.
Keletso e futhumetseng: haeba lehlakore le ka pele la lehetla le le thata, o ka beha letsoho la hau ka thoko letsohong la setulo bakeng sa ho atolosoa.
5.Katoloso ea mokokotlo oa leoto le le leng
Melemo: Otlolla maoto le ho ntlafatsa ho tenyetseha ha maoto.
1) Koba lengole le letona, kopanya menoana ea matsoho ka bobeli le konopo bohareng ba leoto le letona;
2) Ka inhalation e latelang, leka ho otlolla leoto le letona, boloka sefuba, u otlolle ka morao, 'me u shebe ka pele;
3) Tsoela pele ho phefumoloha ka makhetlo a 5-8, fetola mahlakoreng ho etsa lehlakoreng le leng.
Tlhahiso: Haeba leoto le sa otloloha, khumama lengole, kapa tšoara leqaqailaneng kapa namane ka matsoho a mabeli, ka thuso ea marapo.
6.Lula ka pele 'me u otlolle mokokotlo oa hau
Melemo: Ho otlolla mokokotlo le maoto le matsoho, ho ntlafatsa ho tenyetseha.
1) maoto a otlolohile, a ka arohana hanyenyane;
2) Inhale, otlolla matsoho ka bobeli, exhale, ho tloha ho lenonyeletso la hip ho ea pele flexor extension, e ka hatella fatše ka matsoho a mabeli, e otlolla ka ho feletseng ka morao, e atolosa sefuba se ka pele.
Litlhahiso tse futhumetseng: mokokotlo oa serope kapa thekeng morao tsitsipano ea metsoalle, e ka khumama lengole le lenyenyane, leka ho boloka mokokotlo o otlolohile.
Qetellong, ke rata ho u hopotsa hore lithupelo tsohle li tlameha ho phefumoloha hantle.Ka mor'a boikoetliso, ho molemo hore u lule u otlolohile, u koale mahlo 'me u lule u phefumoloha ka tlhaho bonyane metsotso e 5 ho lumella' mele oa hao hore o fole butle.
Nako ea poso: Oct-09-2022