###Low Lunge
** Bayani:**
A cikin ƙananan matsayi, ƙafa ɗaya yana tafiya gaba, gwiwa yana lanƙwasa, ɗayan ƙafar ya shimfiɗa a baya, kuma yatsun kafa suna sauka a ƙasa. Ka karkatar da jikinka na sama a gaba kuma sanya hannayenka a kowane gefen kafafunka na gaba ko ɗaga su sama don kiyaye daidaito.

**FALALAR:**
1. Mike cinyar gaba da tsokoki na iliopsoas don kawar da taurin hip.
2. Ƙarfafa tsokoki na ƙafa da hip don inganta kwanciyar hankali.
3. Fadada ƙirji da huhu don haɓaka numfashi.
4. Inganta tsarin narkewar abinci da inganta lafiyar gabobi na ciki.

###Tsabar Tattabara
** Bayani:**
A cikin tsayawar tattabara, ƙafar ƙafa ɗaya da aka lanƙwasa ana sanya gaba a gaban jiki, tare da yatsotsi suna fuskantar waje. Ƙarfafa ɗayan ƙafar baya, sanya yatsu a ƙasa, kuma karkatar da jiki gaba don kiyaye daidaito.

**FALALAR:**
1. Maida tsokar iliopsoas da gindi don sauke sciatica.
2. Inganta sassaucin haɗin gwiwa na hip da kewayon motsi.
3. Rage damuwa da damuwa, inganta shakatawa da kwanciyar hankali na ciki.
4. Ƙarfafa tsarin narkewar abinci da inganta aikin gabobin ciki.

###Plank Pose
** Bayani:**
A cikin salon plank, jiki yana kula da madaidaiciyar layi, yana goyan bayan hannu da yatsun kafa, an matse gwiwar gwiwar jiki sosai, tsokoki na tsakiya suna da ƙarfi, kuma jiki ba ya lanƙwasa ko sagging.

**FALALAR:**
1. Ƙarfafa rukunin tsoka, musamman maƙarƙashiya na dubura da abdominis masu wuce gona da iri.
2. Inganta kwanciyar hankali da iya daidaitawa.
3. Haɓaka ƙarfin hannu, kafadu, da baya.
4. Inganta matsayi da matsayi don hana raunin kugu da baya.

###Plough Pose
** Bayani:**
A salon garma, jiki na kwance a kasa, a sanya hannu a kasa, tafukan suna fuskantar kasa. A hankali ɗaga ƙafafunku kuma ku shimfiɗa su zuwa kan har sai yatsunku sun faɗi.

**FALALAR:**
1. Ƙara kashin baya da wuyansa don rage tashin hankali a baya da wuyansa.
2. Kunna thyroid da adrenal gland, inganta metabolism.
3. Inganta tsarin jini da inganta kwararar jini.
4. Kashe ciwon kai da damuwa, inganta shakatawa na jiki da na hankali.

###Pose Dedicated ga Sage Marichi A
** Bayani:**
A cikin gaisuwa ga Maryamu Mai hikima Matsayi, ƙafa ɗaya yana lanƙwasa, ɗayan ƙafar kuma yana miƙewa, jiki yana karkatar da gaba, hannaye biyu suna riƙe yatsun gaba ko idon sawu don kiyaye daidaito.

**FALALAR:**
1. Mike cinya, cinya, da kashin baya don inganta sassaucin jiki.
2. Ƙarfafa ƙungiyar tsoka da tsokoki na baya, da inganta matsayi.
3. Ƙarfafa gabobin narkewar abinci da haɓaka aikin narkewar abinci.
4. Inganta daidaiton jiki da kwanciyar hankali.

###An sadaukar da kai ga Sage Marichi C
** Bayani:**
A cikin gaisuwar Maryama mai hikima ta C, ƙafa ɗaya ta lanƙwasa a gaban jiki, ana matse ƙafafu a ƙasa, ɗayan ƙafar kuma a mika ta baya, jiki na sama yana karkata gaba, hannaye biyu suna kama yatsun gaba ko idon sawu. .

**FALALAR:**
1. Ƙara cinyoyi, gindi, da kashin baya don inganta sassaucin jiki.
2. Ƙarfafa ƙungiyar tsoka da tsokoki na baya, da inganta matsayi.
3. Ƙarfafa gabobin narkewar abinci da haɓaka aikin narkewar abinci.
4. Inganta daidaiton jiki da kwanciyar hankali.

###Butterfly Pose
** Bayani:**
A cikin madaidaicin malam buɗe ido, kwanta a ƙasa, durƙusa gwiwoyinku, daidaita ƙafafunku tare, kuma sanya hannayenku a bangarorin biyu na jikin ku. Sannu a hankali sassauta jikin ku kuma bari gwiwoyinku su buɗe a zahiri.

**FALALAR:**
1. Rage tashin hankali a cikin kwatangwalo da ƙafafu, da kuma kawar da sciatica.
2. Shakata da jiki, rage damuwa da damuwa.
3. Taimaka gabobin ciki da inganta aikin narkewar abinci.
4. Inganta sassaucin jiki da ta'aziyya.