**Vajrasana (Thunderbolt Pose)**
Zauna a wuri mai daɗi tare da ɗumbin gindin kan dugadugan ku.
Tabbatar cewa manyan yatsan hannunka ba su zoba.
Sanya hannuwanku a hankali a kan cinyoyinku, yin da'irar tare da babban yatsan hannu da sauran yatsan ku.
**FALALAR:**
- Vajrasana shine yanayin zama da aka saba amfani dashi a cikin yoga da tunani, wanda zai iya sauƙaƙe jin zafi na sciatica yadda ya kamata.
- Yana taimakawa wajen kwantar da hankali da kuma inganta natsuwa, musamman amfani bayan cin abinci don narkewa.
- Zai iya rage ciwon ciki, yawan acid na ciki, da sauran rashin jin daɗi na ciki.
- Yin tausa da motsa jijiyoyin da ke da alaƙa da gabobin haihuwa, masu amfani ga maza masu kumbura saboda yawan kwararar jini.
- Yana hana hernias yadda ya kamata kuma yana aiki azaman motsa jiki mai kyau na haihuwa, yana ƙarfafa tsokoki na pelvic.
**Siddhasana (Adept Pose)**
Zauna tare da miƙe kafafu biyu gaba, lanƙwasa gwiwa na hagu, kuma sanya diddige a kan perineum na cinyar dama.
Lanƙwasa gwiwa ta dama, riƙe ƙafar ƙafar hagu, kuma ja shi zuwa ga jiki, sanya diddige a gefen perineum na cinyar hagu.
Sanya yatsun ƙafa biyu a tsakanin cinyoyi da maraƙi. Yi da'irar tare da yatsunsu kuma sanya su akan gwiwoyinku.
**FALALAR:**
- Yana haɓaka maida hankali da tasiri na tunani.
- Yana inganta sassaucin kashin baya da lafiya.
- Yana haɓaka daidaiton jiki da tunani da kwanciyar hankali na ciki.
**Sukhasana (Sauki Matsayi)**
Zauna tare da miƙe kafafu biyu gaba, lanƙwasa gwiwa na dama, kuma sanya diddige kusa da ƙashin ƙugu.
Lanƙwasa gwiwa na hagu kuma ku tara diddigin hagu akan ƙwanƙwaran dama.
Yi da'irar tare da yatsunsu kuma sanya su akan gwiwoyinku.
**FALALAR:**
- Yana haɓaka sassaucin jiki da jin daɗi.
- Yana taimakawa rage tashin hankali a kafafu da kashin baya.
- Yana haɓaka shakatawa da kwanciyar hankali.
Padmasana (Lotus Pose)
● Zauna tare da miƙe ƙafafu biyu gaba, lanƙwasa gwiwa ta dama, kuma ka riƙe idon ƙafar dama, sanya shi akan cinyar hagu.
● Sanya idon hagu akan cinyar dama.
● Sanya dugadugan biyu kusa da ƙananan ciki.
Amfani:
Yana taimakawa inganta yanayin jiki da daidaito.
Taimaka wajen kawar da tashin hankali a cikin kafafu da sacrum.
Yana sauƙaƙe shakatawa da kwanciyar hankali na ciki.
**Tadasana (Mountain Pose)**
Tsaya tare da ƙafafu tare, hannaye suna rataye ta dabi'a a gefenku, dabino suna fuskantar gaba.
A hankali ɗaga hannuwanku sama, daidai da kunnuwanku, yatsunsu suna nuna sama.
Kula da jeri na gaba ɗaya jikin ku, kiyaye kashin bayanku a mike, cikin ciki, da annashuwa da kafadu.
**FALALAR:**
- Taimakawa inganta matsayi da kwanciyar hankali a matsayi na tsaye.
- Yana ƙarfafa tsokoki a cikin idon sawu, ƙafafu, da ƙananan baya.
- Haɓaka daidaito da daidaituwa.
- Yana haɓaka yarda da kai da kwanciyar hankali na ciki.
**Vrikshasana (Tree Pose)**
Tsaya tare da ƙafafu tare, sanya ƙafar hagu a kan cinyar ciki na ƙafar dama, kusa da ƙashin ƙugu kamar yadda zai yiwu, kiyaye ma'auni.
Haɗa tafin hannunka a gaban ƙirjinka, ko miƙe su zuwa sama.
Ci gaba da numfashi, mayar da hankalin ku, da kuma kiyaye daidaito.
**FALALAR:**
- Yana inganta ƙarfi da sassauci a cikin idon sawu, maruƙa, da cinya.
- Yana haɓaka kwanciyar hankali da sassauci a cikin kashin baya.
- Yana inganta daidaito da maida hankali.
- Yana ƙarfafa amincewa da kwanciyar hankali.
**Balasana (Matsayin Yaro)**
Durkusa akan tabarma na yoga tare da gwiwoyi daban, daidaita su tare da kwatangwalo, yatsun ƙafafu, da diddige suna latsa baya.
A hankali ninka gaba, kawo goshin ku ƙasa, hannaye suna miƙa gaba ko annashuwa ta gefenku.
Numfashi sosai, shakatawa jikinka gwargwadon yiwuwa, kiyaye matsayi.
**FALALAR:**
- Yana kawar da damuwa da damuwa, yana inganta shakatawa na jiki da tunani.
- Yana shimfiɗa kashin baya da hips, yana rage tashin hankali a baya da wuyansa.
- Yana ƙarfafa tsarin narkewar abinci, yana taimakawa wajen kawar da rashin narkewar abinci da rashin jin daɗi na ciki.
- Yana zurfafa numfashi, yana haɓaka numfashi mai santsi da kuma kawar da matsalolin numfashi.
**Surya Namaskar (Salutation Sun)**
Tsaya tare da ƙafafu tare, hannayen hannu suna manne a gaban kirji.
Numfashi, ɗaga hannaye biyu zuwa sama, faɗaɗa jikin duka.
Exhale, lanƙwasa gaba daga kwatangwalo, taɓa ƙasa da hannaye kusa da ƙafafu gwargwadon yiwuwa.
Shaka, taka kafar dama baya, rage gwiwa ta dama da kirga baya, kallo ya dauke.
Exhale, dawo da ƙafar hagu don saduwa da dama, samar da matsayi na kare mai fuskantar ƙasa.
Inhale, saukar da jiki zuwa matsayi na katako, kiyaye kashin baya da kugu a mike, duba gaba.
Exhale, saukar da jiki zuwa ƙasa, kiyaye gwiwar hannu kusa da jiki.
Inhale, daga kirji da kai daga ƙasa, shimfiɗa kashin baya da buɗe zuciya.
Exhale, ɗaga kwatangwalo kuma tura baya zuwa wurin kare mai fuskantar ƙasa.
Shaƙa, taka ƙafar dama gaba tsakanin hannaye, ɗaga ƙirji da kallo sama.
Exhale, kawo ƙafar hagu gaba don saduwa da dama, ninka gaba daga kwatangwalo.
Numfashi, ɗaga hannaye biyu zuwa sama, faɗaɗa jikin duka.
Exhale, hada hannu tare a gaban kirji, komawa zuwa wurin farawa.
**FALALAR:**
- Yana ƙarfafa jiki kuma yana ƙara sassauci, inganta yanayin gaba ɗaya.
- Yana motsa jini, yana hanzarta metabolism.
- Inganta aikin numfashi, haɓaka ƙarfin huhu.
- Yana kara maida hankali da nutsuwa a ciki.
Lokacin aikawa: Afrilu-28-2024
