Garland Pose Malasana
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Overview:
Garland Pose, kapa Malasana, ke yoga e tebileng ea squatting yoga e thusang haholo 'mele o ka tlaase ka ho otlolla lirope, groin, letheka, maqaqailana le torso, ha e ntse e ntlafatsa ho leka-lekana le ho tsepamisa maikutlo. Ke boikoetliso bo botle haholo ho mang kapa mang, haholo ba qetang nako e ngata ba lutse, kaha e thusa ho thibela litlamorao tse mpe tsa ho lula nako e telele. Batho ba ka rata ho kenyelletsa Malasana kemisong ea bona ho ntlafatsa maemo a bona, ho khothaletsa tšilo ea lijo hantle, le ho ntlafatsa maemo a bona le matla a 'mele.
Table of Contents
Instructions
Step-by-step guide:
- Butle-butle khumama mangole 'me u theole letheka, u kene ka har'a squat. Boloka lirethe tsa hau fatše ha u khona; haeba ho se joalo, li tšehetse ka moseme o mennoeng kapa kobong.
- Kopanya matsoho a hau sefubeng sa hau sebakeng sa thapelo, 'me u hatelle litsoe ka har'a mangole a hau. Sena se tla thusa ho bula letheka le ho feta.
- Phahamisa sefuba 'me u lelefatse mokokotlo oa hau, u etse bonnete ba hore u boloka molala oa hao o sa nke lehlakore' me mahetla a hao a phutholohile.
- Tšoara poso bakeng sa phefumoloho ea 5-10, ebe u lokolla le ho otlolla maoto a hau ho tsoa sebakeng seo.
Exercise Tips:
- Deep Squat: Garland Pose ha e le hantle ke squat e tebileng. Etsa bonnete ba hore u kokobela fatše ka hohle kamoo u ka khonang, u ikemiselitse ho theola letheka ho feta mangole a hao. Leha ho le joalo, u se ke ua qobella squat; e-ea tlaase feela kamoo u ka ratang kateng. Ha nako e ntse e ea, ka ho itloaetsa kamehla, ho tenyetseha ha hao ho tla ntlafala.
- Ho tsamaisana le mokokotlo: Phoso e 'ngoe e tloaelehileng ke ho pota mokokotlo. Ikemisetse ho boloka mokokotlo oa hau o otlolohile ka hohle kamoo ho ka khonehang, o lelefatse holimo ha u ntse u theola letheka. Sena ha se thuse feela ho boloka botsitso empa hape se tiisa hore o sebetsa mesifa ea hau ea mantlha ka katleho.
- Ho sebelisa Props: Haeba u fumana ho le thata ho boloka lirethe tsa hau fatše, sebelisa
FAQ
Can beginners do the Garland Pose Malasana?
Ee, ba qalang ba ka etsa boikoetliso ba Garland Pose kapa Malasana. Leha ho le joalo, ho ka 'na ha e-ba thata ho batho ba sa tloaelang ho koaleha kapa ba nang le letheka le thata. Kamehla ho khothaletsoa ho qala butle le ho sebelisa litokiso ha ho hlokahala. Ka mohlala, ba qalang ba ka sebelisa boloko ho lula ho eona haeba ba sa khone ho squat ho fihlela fatše. Ho bohlokoa hape ho boloka mokokotlo o otlolohile eseng o chitja. Joalo ka boikoetliso bofe kapa bofe bo bocha, ho molemo ho ithuta tlasa tataiso ea setsebi se koetlisitsoeng ho netefatsa sebopeho se nepahetseng le ho thibela kotsi.
What are common variations of the Garland Pose Malasana?
- Malasana e nang le Block: Phapang ena e kenyelletsa tšebeliso ea "yoga block" e behiloeng tlas'a marako bakeng sa tšehetso e eketsehileng, e loketseng bakeng sa ba qalang kapa ba nang le letheka le li-hamstrings tse thata.
- Malasana ka Twist: Ho eketsa ho sotha ho Malasana ho ka thusa ho eketsa ho feto-fetoha ha mokokotlo oa mokokotlo le ho fana ka sebaka se tebileng sa letheka le mahetleng.
- Malasana ka Matsoho Thapelong: Phapang ena, matsoho a hatelloa hammoho sebakeng sa thapelo setsing sa pelo, se ka thusang ho bula sefuba le ho ntlafatsa ho leka-lekana.
- Malasana le Forward Fold: Phapang ena e kenyelletsa ho inamela pele ho tloha lethekeng ha u ntse u le Malasana, e ka fanang ka mokokotlo o tebileng ka morao le hamstrings.
What are good complementing exercises for the Garland Pose Malasana?
- The Forward Bend (Uttanasana) ke boikoetliso bo bong bo molemo kaha bo otlolla li-hamstrings le manamane, e leng mesifa e sebetsang haholo nakong ea Garland Pose, kahoo e matlafatsa ho feto-fetoha ha maemo le ho leka-lekana.
- Butterfly Pose (Baddha Konasana) e tlatsana le Garland Pose ka ho ntlafatsa ho feto-fetoha ha letheka le matla a ka hare a serope, a bohlokoa bakeng sa ho boloka boemo bo tebileng ba squat ho Garland Pose.
Related keywords for Garland Pose Malasana:
- Yoga Garland Pose
- Malasana Yoga Boikoetliso
- Boima ba 'Mele ba Yoga
- Malasana Boikoetliso ba Boima ba 'Mele
- Garland Pose bakeng sa ho Fetolana
- Yoga e hlahisa ho leka-lekana
- Malasana Yoga Pose Technique
- Koetliso ea Boima ba 'mele Yoga
- Garland Pose Tataiso ea mohato ka mohato
- Yoga e tsoetseng pele e hlahisa Malasana