Spring shine lokacin da ya dace don sake farfado da jikin ku da tunanin kuyoga abubuwan da ke taimakawa rage gajiya, inganta shakatawa, da kuma kashe kuzarin da ya wuce kima.
1、 Half Moon Pose
Umarni: Fara a tsaye tare da ƙafafunku game da faɗin kafada.Juya ƙafar dama zuwa gefen dama, lanƙwasa gwiwa na dama, kuma mika jikinka zuwa gefen dama, sanya hannun dama kamar santimita 30 a wajen kafar dama.Ɗaga ƙafar hagunku daga ƙasa kuma ku shimfiɗa shi a layi daya zuwa ƙasa.Mika gwiwa na dama, buɗe hannun hagu zuwa rufi, kuma duba saman rufin.
Amfani: Inganta daidaituwa da daidaitawa, ƙarfafa mayar da hankali, haɓaka ƙarfin ƙafa, da shimfiɗa ƙirji.
Numfasawa: Kula da numfashi na halitta da santsi a ko'ina.
Mabuɗin Maɓalli: Rike hannayen biyu a madaidaiciya layi daidai da ƙasa, kuma tabbatar da cewa jikin ku ya kasance a cikin jirgin sama ɗaya, tare da ƙafar babba daidai da ƙasa.
Maimaituwa: numfashi 5-10 a kowane gefe.
2、 Rabin Triangle Twist Pose
Umarni: Fara a tsaye tare da ƙafafu kusan nisan kafada.Hinge a hips, sanya hannuwanku a ƙasa, kuma ku daidaita kashin baya.Sanya hannun hagu kai tsaye a ƙarƙashin ƙirjinka, kuma ka shimfiɗa hannun dama daidai da ƙasa.Fitar numfashi yayin da kake karkatar da kafadarka ta dama zuwa rufin kuma ka juya kan ka don kallon rufin.
Amfani: Yana haɓaka sassaucin kashin baya, yana shimfiɗa ƙananan baya da tsokoki na ƙafa.
Numfashi: Shaka yayin da kake tsawaita kashin bayan ka, da fitar da numfashi yayin da kake murzawa.
Mabuɗin Maɓalli: Ka sanya ƙashin ƙugu a tsakiya, kuma ka nuna yatsunka gaba ko kaɗan a ciki.
Maimaituwa: numfashi 5-10 a kowane gefe.
3、 Side Angle Twist Pose
Umarni: Fara a cikin durƙusa tare da sanya hannuwanku gaba a ƙasa.Matsa ƙafar hagunku gaba, ƙara ƙafar damanku zuwa baya tare da yatsun da aka lanƙwasa ƙasa, kuma ku nutsar da kwatangwalo zuwa ƙasa.Yi numfashi yayin da kake mika hannun dama zuwa sama, da kuma fitar da numfashi yayin da kake karkatar da kashin baya zuwa hagu.Kawo hammacinka na dama zuwa gwiwar hagu na waje, danna tafin hannunka tare, sannan ka mika hannunka gaba.Daidaita gwiwa na hagu, kuma daidaita yanayin yayin karkatar da wuyan ku don kallon rufin.
Amfani: Yana ƙarfafa tsokoki a ɓangarorin biyu na gaɓoɓin jiki, baya, da ƙafafu, yana kawar da rashin jin daɗi na baya, da tausa cikin ciki.
Numfashi: Shaka yayin da kake mika kashin bayan ka, da fitar da numfashi yayin da kake murzawa.
Mabuɗin Maɓalli: Rage kwatangwalo a cikin ƙasa gwargwadon yiwuwa.
Maimaituwa: numfashi 5-10 a kowane gefe.
4、 Lanƙwasawa Gaba (Tsaka ga Marasa lafiya na Lumbar Disc)
Umarni: Fara a wurin zama tare da mika ƙafar dama ta gaba kuma gwiwa ta hagu ta lanƙwasa.Bude hip ɗin ku na hagu, sanya tafin ƙafar hagu a kan cinyar dama ta ciki, kuma ku haɗa yatsun hannun dama baya.Idan ana buƙata, yi amfani da hannayenku don jawo ƙafar dama kusa da ku.Yi numfashi yayin da kake buɗe hannunka sama, da kuma fitar da numfashi yayin da kake ninkewa gaba, kiyaye bayanka madaidaiciya.Ɗauki ƙafar dama da hannuwanku.Yi numfashi don tsawaita kashin bayan ka, da fitar da numfashi don zurfafa ninka gaba, kawo ciki, kirji, da goshinka zuwa cinyarka ta dama.
Amfani: Yana shimfiɗa hamstrings da tsokoki na baya, yana inganta sassaucin hip, inganta narkewa, da kuma inganta yanayin jini na kashin baya.
Numfashi: Shaka don tsawaita kashin baya, da fitar da numfashi don ninka gaba.
Mabuɗin Maɓalli: Tsaya baya madaidaiciya a duk lokacin tsayawa.
Maimaituwa: numfashi 5-10.
5, Tallafin Kifin Kifi
Umarni: Fara a wurin zama tare da mika kafafu biyu a gaba.Sanya shingen yoga a ƙarƙashin kashin baya na thoracic, yana barin kan ku ya huta a ƙasa.Idan wuyanka yana jin dadi, zaka iya sanya wani shingen yoga a ƙarƙashin kai.Kawo hannayenka sama ka haɗa hannayenka waje ɗaya, ko tanƙwara gwiwar gwiwarka kuma ka riƙe kishiyar gwiwar hannu don zurfafa mikewa.
Amfani: Yana buɗe ƙirji da wuyansa, yana ƙarfafa kafadu da tsokoki na baya, kuma yana kawar da tashin hankali.
Numfashi: Shaka don tsawaita kashin baya, da fitar da numfashi don zurfafa lankwasa ta baya.
Mabuɗin Mahimmanci: Tsayar da hips a ƙasa, kuma ku shakata da ƙirji da kafadu.
Maimaituwa: 10-20 numfashi.
Spring shine lokacin da ya dace don shiga cikin motsa jiki na motsa jiki wanda ke tayar da jiki da kuma inganta shakatawa.Mikewa yoga yana nuna ba wai kawai yana ba da fa'idodin shimfidawa da tausa ba amma kuma yana taimakawa don haɓakawa da farfado da jiki da tunani.
Lokacin aikawa: Afrilu-26-2024
