Mikewa cikiyogayana da mahimmanci, ko kai mai sha'awar motsa jiki ne wanda ke motsa jiki akai-akai ko kuma ma'aikacin ofis yana zaune na tsawon sa'o'i. Koyaya, cimma daidaitaccen miƙewar kimiyya na iya zama ƙalubale ga masu fara yoga. Don haka, muna ba da shawarar sosai 18 manyan ma'anar yoga zane-zane waɗanda ke nuna a sarari wuraren shimfiɗar da aka yi niyya don kowane matsayi, yana sauƙaƙa wa masu farawa su iya ƙwarewa.

Lura:Mayar da hankali kan numfashi yayin aikin! Muddin kuna yin tafiya a hankali kuma a hankali, bai kamata a sami ciwo ba. Ana ba da shawarar ka riƙe kowane yoga na tsawon daƙiƙa 10 zuwa 30 don ba da damar jikinka ya shimfiɗa sosai da shakatawa.

Matsayin Ƙarshen Ƙarshen Ƙarshen Taimakon bango

Wannan darasi ya ƙunshi faffadan tsokoki na baya da ƙirji-latissimus dorsi da manyan pectoralis. Tsaya wani nisa daga bango, tare da jikinka daidai da bene, tabbatar da cewa bayanka ya kasance a kwance. Sa'an nan kuma, lanƙwasa a hankali daga ƙirjin ku, jin tsokoki a baya da kirjin ku suna shimfiɗawa kuma ku yi kwangila, yin aiki yadda ya kamata wadannan kungiyoyin tsoka.

Karkashin kashin baya

Wannan darasi na farko yana hari ga glutes da tsokoki na waje. Yayin da kake kwance a bayanka, lanƙwasa gwiwa na dama ka karkatar da jikinka zuwa hagu. A lokacin wannan tsari, za ku ji shimfidawa da raguwa a cikin glutes da tsokoki na waje, suna taimakawa wajen ƙarfafa waɗannan ƙungiyoyin tsoka.

Tsaye Side Bend

Wannanmotsa jikiyafi aiki da tsokoki na waje da kuma faffadan tsokoki na baya-latissimus dorsi. Yayin da kake tsaye, lanƙwasa jikinka zuwa dama, jin shimfiɗawa da raguwa a cikin tsokoki na waje. Bayan kammala aikin a gefen dama, maimaita a gefen hagu don tabbatar da cewa tsokoki na bangarorin biyu suna aiki daidai.

Lanƙwasawa Mai Sauƙi

Wannan darasi da farko yana kaiwa ga hamstrings. Yayin da kake tsaye, sanya ƙafa ɗaya a gaba, kiyaye bayanka madaidaiciya, kuma sanya hannayenka a kan kwatangwalo. Sa'an nan kuma, ninka gaba daga kwatangwalo a kan ɗayan kafa, jin shimfiɗa a cikin hamstrings. Maimaita wannan aikin don haɓaka tasirin sa.

Butterfly Pose

Wannanmotsa jikida farko yana kai hari ga tsokoki na adductor. Fara da zama tare da durƙusa gwiwoyi da tafin ƙafafu tare, kiyaye bayanku madaidaiciya. Sa'an nan kuma, a hankali sanya hannuwanku a kan gwiwoyi kuma kuyi ƙoƙarin kawo kwatangwalo da gwiwoyi kusa da ƙasa, jin shimfiɗawa da raguwa a cikin tsokoki na tsokoki.

Yarjejeniyar Matsayin Jariri

Wannan atisayen ya fi kai hari ga tsokoki masu sassaucin ra'ayi. Zauna a ƙasa, ci gaba da baya, kuma a hankali ja ƙafa ɗaya zuwa ga ƙirjin ku, juya cinyar ku waje. Maimaita wannan motsa jiki tare da ɗayan kafa don yin aiki sosai ga tsokoki na hip.

Zaune Tattabara Pose

Wannan darasi ya fi kaiwa ga tsokar tibialis na gaba. Zauna a ƙasa, ja hannun dama na baya kuma ka riƙe ƙafar dama, sa'an nan kuma sanya ƙafar dama akan gwiwa na hagu. Na gaba, maimaita wannan aikin tare da hannun hagunku rike da ƙafar hagu kuma sanya shi a kan gwiwa na dama don yin aiki da tsokar tibialis gabaɗaya.

Lanƙwasawa Gaba

Lokacin da muka zauna a kasa tare da kafafunmu tare kuma muka mike, lankwasawa gaba da farko ya shafi hamstrings da tsokar maraƙi. Wannan aikin ba kawai yana gwada sassaucin jikin mu ba amma yana ƙarfafa ƙwanƙwasa da tsokar maraƙi.

Lunge Pose

Lunge Pose, ayogamatsayi, ƙalubalanci ma'auni na jiki kuma yana aiki da zurfin tsokoki na baya da quadriceps. Yayin aikin, sanya kafar hagu a gaba, lanƙwasa a kusurwa 90-digiri, yayin da kake kama ƙafar dama kuma ka ja shi zuwa kugu, tabbatar da jin murgudawa a cikin ƙananan baya da kuma shimfiɗa a gaban cinya. Sa'an nan kuma, canza ƙafafu kuma maimaita motsa jiki don samun horo na bangarorin biyu. Wannan matsayi ya dace da masu farawa yoga, amma tabbatar da daidaito yayin aikin don kauce wa rauni. Don ƙarin ingantacciyar jagora, ana ba da shawarar kiyaye tarin zane-zane na yoga na kimiyya don sauƙin tunani.