###An sake shi babban yatsan yatsa
** Bayyana: **
A cikin Supine Babban yatsan, kwance lebur a ƙasa, ɗaga guda ɗaya zuwa sama, mika hannuwanku, da kuma kama babban makamanku, kiyaye jikin nutsuwa.
** fa'ida: **
1. Yana shimfiɗa kafa da tsokoki na baya, haɓaka sassauci.
2. Sauƙaƙe ƙananan baya da tashin hankali na hip, sauƙin matsin lambar lumbar.
3. Inganta yaduwar jini, rage gajiya.
4. Inganta daidaiton jiki da daidaituwa.
### Remlining Hero Pose / SadleDle Pose
** Bayyana: **
A cikin jarumawa / Sadle, ya hau ƙasa tare da gwiwoyinku sun tanƙwara, sanya ƙafafu biyu a kowane gefen kwatangwarku. Sannu a hankali jeri na baya har sai kun yi kwanciya a ƙasa.
###Da aka juya zuwa gwiwa ga gwiwa
** Bayyana: **
A cikin gwiwa-da-gwiwa pose, tare da kafa daya kai tsaye kuma ɗayan ya lanƙwasa, kawo tafin ƙafarku zuwa cinya ciki. Juya jikinka na sama a cikin hanyar kafafun ka da shimfiɗa a gaba kamar yadda zaka iya, rike da yatsun kafa ko 'yan maruƙa tare da hannuwanku biyu.
** fa'ida: **
1. Gudani kafafu, kashin baya da gefen gefen kaɓaci don kara sassauci.
2. Sanya tsokoki a cikin ciki da gefen kashin baya don inganta ma'aunin jiki.
3. Tashi gabobin ciki da inganta aikin abinci.
4. Sauƙaƙe baya da tashin hankali da kuma rage damuwa.
** Bayyana: **
A cikin anti-jarumi ne, ƙafa ɗaya ya tako gaba, gwiwa ya tanadi, ɗayan kai tsaye, da kuma kai tsaye, hannayen kai tsaye, an gurfanar da shi, kuma an murƙushe jikin don kula da daidaituwa.
** fa'ida: **
1. Kadaice bangarorin ka, kirji, da kafadu don inganta numfashi.
2. Karfafa kafafunku, kwatangwalo, da cibiya.
3. Inganta daidaituwa da daidaituwa.
4. Kara karuwar lumbar kuma a rage matsin lamba na lumbar.
Warrior 1 Pose
** Bayyana: **
A cikin Jarumi 1 Pose, tsayawa a tsaye tare da kafa ɗaya a gabanka, gwiwa ya lanƙwasa, hannaye kai tsaye, makamai kai tsaye, kai tsaye suna fuskantar juna, jiki kai tsaye.
** fa'ida: **
1. Karfafa kafafunku, kwatangwalo da cibiya.
2. Inganta ma'aunin jiki da kwanciyar hankali.
3. Inganta sassauci na kwai da hana lumbar raunin da baya.
4. Yana inganta amincewa da kai da kwanciyar hankali.
### revolved alwatika pose
** Bayyana: **
A cikin juyawa alwatika ya zama, ƙafa ɗaya ya yi gaba, a ɗaya ƙafafun ya dawo gaba, a hankali jikin yana jujjuya jiki, ya kai hannu ɗaya zuwa ga ƙafar ƙafa da ɗayan hannu zuwa sama.
** fa'ida: **
1. Mika cinya, muscles na Iliopsoas da kuma gefen kugu don haɓaka sassauci na jiki.
2. Karfafa kafafunku, kwatangwalo, da cibiya.
3. Inganta sassauci na kwai, inganta hali da hali.
4. Tasirin narkewa da inganta aikin abinci.
### Zaune gaba lanƙwasa
** fa'ida: **
A cikin zango na gaba, zauna a ƙasa tare da kafafunku a gabanka da yatsanka suna nuna. Lean Gaggawa a hankali, taɓa yatsanka ko 'yan maruƙa don kiyaye ma'aunin ku.
Idan kuna sha'awar mu, ku tuntuɓar mu
Lokaci: Mayu-31-2024
