Thyroid ke tšoelesa e kholo ka ho fetisisa ea endocrine 'meleng oa motho, e ka khothalletsang kholo le nts'etsopele ea' mele oa motho le metabolism ea lintho tse bonahalang.Leha ho le joalo, batho ba bangata ba tloaetse ho lula nako e telele le ho robala bosiu, ho lebisa ho mathata a endocrine le mafu a qoqotho.

Kajeno, ke tla arolelana le uena sehlopha sa mekhatlo ea yoga e susumetsang qoqotho le ho laola endocrine, e ka thusang ho tlosa litšila tsa 'mele le ho khothalletsa bophelo bo botle ba endocrine nakong ea boikoetliso.

 1. Mofuta oa sekepe

Lula 'me u eme ka mangole a kobile le lirethe tsa hau li le haufi le letheka la hau

Inhale lesapo la mokokotlo holimo, exhale leoto phahamisa

Maoto a tlase a bapisa fatše, matsoho a otlolohile ka pel'a hau

Beha lirope tsa hao haufi le mpa ea hao le mahetla fatše

Tšoara phefumoloho ea 5-8, khutlisetsa

 2. Phapang ea likamele

Ema ka mangole 'me mangole a hao a arohane ka bophara ba noka le litlhōrō tsa maoto a hao fatše

Matsoho a thekeng, setsoe sa setsoe, phefumoloha sefuba se phahamisa

Exhale, inama ka morao, tiisa lirope 'me u phahamise

Hlokomela hore molala oa hau o le moleng oa ho atolosa mokokotlo 'me mahetla a hao a phutholohile

Tobetsa maoto a hao fatše 'me u tšoare ka makhetlo a 5-8

 3. Mokhoa oa katse-khomo

 Khumama ka mahlakoreng 'ohle ka mangole a arohaneng ka bophara ba noka

Matsoho ka kotloloho tlas'a mahetla, menoana e hoketsoeng

Inhale, phahamisa sefuba, phahamisa lesapo la mohatla holimo

Exhale, koala mokokotlo oa hau 'me u fetole pelvis ea hau fatše

Ka phefumoloho, mokokotlo oa phalla

Boikoetliso bo matla 5-8 lihlopha, tsosolosa

 4. Boemo ba Cobra

Robala ka mpa ka matsoho ka mahlakoreng a mabeli a sefuba 'me maoto a hao a otlolohile

Inhale, phahamisa sefuba, exhale, sutumelletsa matsoho fatše

Otlolla sefuba sa hao holimo, sutumelletsa mekokotlo ea maoto a hao fatše, ’me u phomole mahetla a hao

Katoloso ea lumbar.Tšoara phefumoloho ea 5-8.Khutlisa

5. Sebopeho sa litlhapi

Lula 'me u eme ka maoto ka pel'a hao' me u robale ka morao

Beha matsoho holim'a litsoe tsa hau, lintlha tsa menoana li lebile lethekeng

Inhale, phahamisa sefuba, hlooho morao

Exhale, phutholoha mahetla 'me u hatelle lirope tsa hau fatše

Tšoara phefumoloho ea 5-8, khutlisetsa

6. Mofuta oa lebili

Robala ka mokokotlo oa hao mangole a kobehile 'me lirethe tsa hao li le haufi le letheka la hao

Tšoara matsoho a hau haufi le hlooho ea hau, lintlha tsa menoana li lebise mahetleng a hau

Inhale mokokotlo oa mokokotlo, exhale letsoho sutumelletsa lebili

Sebelisa matsoho le maoto.Sutumelletsa letheka la hao holimo

Sefuba se bulehile, tšoara phefumoloho ea 5-8, tsosolosa

 7. Otlolla maoto ka mokokotlong oa hau

 Robala ka mokokotlo oa matsoho a hao ka mahlakoreng

Phahamisa maoto a hao holimo le lirope tsa hao perpendicular ho ea fatše

Exhale, sutumelletsa maoto a hao ka ho toba, mangole a otlolohile

Inhale hanyenyane khumama mangole 'me u phutholohe maoto

Etsa lihlopha tse 5-8 tsa boikoetliso bo matla ka ho phefumoloha

8. Mofuta oa mohoma

Robala ka mokokotlo oa hao matsoho a hao lehlakoreng la hao le maoto hammoho

Inhale 'me u phahamisetse maoto a hao holimo ka perpendicular ho ea fatše

Exhale 'me u tsoele pele ho phahamisa letheka holimo le morao ka maoto a hau

The torso e perpendicular ho ea fatše, mokokotlo o atolosoa, 'me masapo a lutseng a phahamisoa

Otlolla maoto, supa maoto a hau, 'me u tšehetse mokokotlo oa hau ka matsoho

Tšoara phefumoloho ea 5-8 'me butle-butle u khutlele mpeng ea hau

9. Boemo ba setopo

Robala ka mokokotlo oa hao, maoto a hao a arohane ka bophara ba noka 'me a otlolohile ka pel'a hao

Beha matsoho a hau ka mahlakoreng, matsoho a shebile holimo

Menoana ka tlhaho e tsoa 'me' mele oohle oa phutholoha

Koala mahlo a hao 'me u thuise ka metsotso e 3-5