** vajrasana (Thunderbolt pose) **
Zauna a cikin kwanciyar hankali tare da gindi a kan diddige.
Tabbatar da cewa manyan yatsun yatsunku ba ya mamaye.
Sanya hannayenka da sauƙi a cinyoyinka, ƙirƙirar da'irar tare da babban yatsa da sauran yatsunku.
** AMFANI: **
- Vajrasana wani lokaci ne da aka saba amfani da shi zaune a yoga da tunani, wanda zai iya rage zafin sciatica yana da kyau.
- Taimaka wa tunanin tunani da haɓaka natsuwa, musamman da amfani bayan abinci don narkewa.
- Zai iya rage ciwon cututtukan ciki, mai wuce gona da iri, da sauran rashin jin daɗi na ciki.
- Massagages da kuma motsa jijiyoyin da aka haɗa da gabobin haihuwa, da amfani ga mazaje masu kumbura saboda kwararar jini.
- Da kyau ya hana Hernias kuma yana aiki a matsayin kyakkyawan motsa jiki na ƙarshe, ƙarfafa tsokoki na ƙwararraki.
** Siddhasana (Shirya) **
Zauna tare da kafafu biyu suna kwance gaba, tanƙwara gwiwa a gwiwa, kuma sanya diddige a ƙarshen cinyoyin cinya na dama.
Tanƙwabin da ya dace, riƙe murfin hagu, kuma cire shi zuwa jiki, sanya diddige a kan ƙarshen cinya na hagu.
Sanya yatsun kafa biyu tsakanin cinya da 'yan maruƙa. Kirkiro da da'irar tare da yatsunsu kuma sanya su a gwiwarku.
** AMFANI: **
- Inganta taro da tasiri.
- Inganta sassauci na kashin baya.
- Yana inganta ma'auni da tunani da kwanciyar hankali.
** Sukhasana (Pose mai sauƙi) **
Zauna tare da kafafu biyu suna kwance gaba, tanƙwara gwiwa da kyau, kuma sanya diddige kusa da ƙashin ƙugu.
Tanƙwara gwiwa da hagu da kuma ajiye diddige na hagu a hannun dama.
Kirkiro da da'irar tare da yatsunsu kuma sanya su a gwiwarku.
** AMFANI: **
- Inganta sassauci da ta'aziyya.
- Taimaka wajen sauƙaƙe tashin hankali a cikin kafafu da kashin baya.
- Yana inganta shakatawa da kwanciyar hankali.
Padmasana (Lotus Pose)
● Zauna tare da kafafu biyu suna kwance gaba, tanƙwara gwiwa da dama, kuma riƙe idon da ta dace, sanya shi a cinyar hagu.
Wane murfin hagu a cinya ta dama.
● Sanya diddige na kusa da ƙananan ciki.
Fa'idodi:
Yana taimakawa inganta yanayin jiki da ma'auni.
Aids a cikin miyagun tashin hankali a cikin kafafu da sacrum.
Sauƙaƙe annashuwa da kwanciyar hankali.
** Tadasana (Pose Mountain) **
Tsaya tare da ƙafa tare, mugaye suna rataye a zahiri ta bangarorinku, dabino suna fuskantar gaba.
Sannu a hankali ɗaga hannuwanku sama, ya layi daya a kunnuwanku, yatsun da ke nuna sama.
Kula da jeri na jikinka, kiyaye kashinka madaidaiciya, ciki mai tsunduma, da kafadu suna shakatawa.
** AMFANI: **
- Taimaka inganta hali da kwanciyar hankali a tsaye matsayin.
- Karfafa tsokoki a cikin gwiwoyi, kafafu, da ƙananan baya.
- Haɓaka daidaitawa da daidaitawa.
- yana haɓaka ƙarfin gwiwa da kwanciyar hankali na ciki.
** vriksshasana (pose pose) **
Tsaya tare da ƙafa tare, sanya ƙafafun hagu a cinyar ƙafafunku na ciki, kusa da ƙashin ƙugu-lokaci, kula da ma'auni.
Ku kawo dabino tare a gaban kirjinku, ko ku mika su sama.
Kula da tsayayyen numfashi, mai da hankalinku, da kuma dorewa ma'auni.
** AMFANI: **
- Inganta ƙarfi da sassauci a cikin gwiwoyi, maraƙi, da cinya.
- Haɓaka kwanciyar hankali da sassauci a cikin kashin baya.
- Inganta daidaitawa da taro.
- Yana haɓaka ƙarfin gwiwa da kwanciyar hankali.
** Balasana (Pose na yaro) **
Kankne a kan matoa mat tare da gwiwoyi a kansu, a raba su da kwatangwalo, yatsun shafawa, da kuma diddige matsawa.
A sannu a hankali fitar da gaba, kawo goshinka zuwa ƙasa, makamai yana shimfiɗa gaba ko annashuwa ta fuskokinku.
Guada mai zurfi, shakatawa jikinka gwargwadon iko, kiyaye pose.
** AMFANI: **
- Yana sauƙaƙa damuwa da damuwa, inganta annashuwa da tunani.
- Yana shimfiɗa kashin baya da kwatangwalo, tashin hankali a cikin baya da wuya.
- Yana motsa tsarin narkewa, yana taimakawa wajen ƙaddamar da rashin jinƙan ciki da rashin jin daɗi.
- Daskararre numfashi, inganta m numfashi da kuma kiyaye matsalolin numfashi.
** Surya Namaskar (Sarian Rana) **
Tsaya tare da ƙafa tare, hannaye sun guga tare a gaban kirji.
Sha iska, ta ɗaga hannayen hannu biyu, shimfida dukkan jikin.
Ka yi ciki, lanƙwasa a gaba daga kwatangwalo, taɓa ƙasa tare da hannaye har zuwa ƙafa kamar yadda zai yiwu.
Shazaya, mataki na dama baya, rage da dama da wuya gwiwa da baya, gani da ganin gani.
Fitowa, kawo ƙafafun hagu don saduwa da dama, yana haifar da madaidaiciyar kare.
Shauna, runtse jiki a cikin wani wuri mai ɗora, yana kiyaye kashin baya da kuka sama, a gaba.
Mai kara, saukar da jiki a ƙasa, kiyaye maƙarƙashiya kusa da jiki.
Shajista, ɗaga kirji da kuma kai daga ƙasa, shimfiɗa da kashin baya da buɗe zuciya.
Mai kara, ɗaga kwatangwalo kuma tura baya cikin ƙasa-fuskantar matsayin kare.
Sha shaye, mataki na dama na gaba tsakanin hannaye, yana ɗaga kirji kuma yana kallon sama.
Mai kara, kawo hagu na hagu don saduwa da hannun dama, nadawa daga kwatangwalo.
Sha iska, ta ɗaga hannayen hannu biyu, shimfida dukkan jikin.
Kazara, kawo hannaye tare a gaban kirji, komawa zuwa wurin farawa.
** AMFANI: **
- Yana ƙarfafa jiki da ƙara sassauci, inganta yanayin gaba ɗaya.
- Yana motsa jini na jini, saurin sama da metabolism.
- Inganta aikin numfashi, yana kara karfin huhu.
- Inganta hankali da hankali da kwanciyar hankali.
Lokaci: Apr-28-2024
