Shimfiɗa a cikiyogaYana da mahimmanci, ko kuna da sha'awar motsa jiki wanda yake motsa jiki akai-akai ko ma'aikacin ofis yana zaune na tsawon awanni. Koyaya, cimma adali da ƙadar kimiyya na iya zama kalubale don masu farawa na Yoga. Sabili da haka, muna yaba sosai 18 misalai misalai na yoga 18 wanda a fili ya nuna wuraren da aka yi niyya ga kowane matsayi, yana sauƙaƙa ga masu taimako.

SAURARA:Mai da hankali kan numfashinku yayin aiki! Muddin kun yi jinkirin da kuma shimfidar wuri mai kyau, bai kamata jin zafi ba. An ba da shawarar yin kowace yoga ta ɗora wa jikin 10 zuwa 30 seconds don ba da damar jikin ku don haɓaka cikakke da annashuwa.

Wall-taimaka ƙasa kare

Wannan darasi ya ƙunshi back tafiya da kuma tsokoki na kirji drsi da peccoralist manyan. Tsaya wani nesa daga bango, tare da jikinka daidai yake da bene, tabbatar da baya ya kasance lebur. Sa'an nan kuma, lanƙwasa a hankali daga kirjinku, ji tsokoki a baya da kirji a baya da kuma takunkumi da kwangila, aiki da yawa waɗannan ƙungiyoyin tsoka sosai.

Supine Spinal Twist

Wannan motsa jiki da farko yana nisantar da grutes da tsokoki na waje na waje. Yayin da yake kwance a bayanku, tanƙwara gwiwa da dama kuma juya jikinku zuwa hagu. A yayin wannan tsari, zaku ji shimfiɗa da ƙanƙancewa a cikin grutes da kuma tsokoki na waje na waje, taimaka wa ƙarfafa waɗannan ƙungiyoyin tsoka.

Tsaye gefen lanƙwasa

Wannanmotsa jikiGara aiki da tsokoki na waje da kuma fashewar ƙwayar ƙwayar ƙwayar mahaifa. Yayin da yake tsayawa, lanƙwasa jikinka zuwa dama, yana jin wani shimfiɗa da kuma ƙanƙancewa a cikin tsokoki na waje. Bayan kammala motsa jiki a gefen dama, maimaita a gefen hagu don tabbatar da bangarorin biyu na 'a ko'ina.

Sauƙaƙe na tsaye gaba

Wannan motsa jiki da farko yana nada hatsari. Yayin da yake tsaye, sanya ƙafa ɗaya a gabanta, ku kiyaye baya kai tsaye, kuma sanya hannayenku akan kwatangarku. Bayan haka, ninka gaba daga kwatangwalo a kan ɗayan kafa, yana jin shimfiɗa a cikin hamstings. Maimaita wannan darasi don haɓaka tasirin sa.

Malam buɗe ido

Wannanmotsa jikida farko suna nisantar tsokoki na Adduca. Ka fara da zama tare da gwiwowinku ya tanƙwara da kuma soal ɗin ƙafafunku tare, ku kiyaye baya. Bayan haka, a hankali sanya hannayenku a gwiwarku kuma yi ƙoƙarin kawo kwatangwalo da gwiwoyi kusa da bene, yana jin shimfiɗa a cikin tsokoki da kuma ƙanƙancewa a cikin tsokoki da gungume a cikin tsokoki.

Crlead da jaririn

Wannan darasi ya yi niyyar tsokoki na biyu. Zauna a ƙasa, kiyaye baya kai tsaye, kuma sannu a hankali cire ƙafa ɗaya zuwa kirjin ku, juya cinye cinya. Maimaita wannan motsa jiki tare da ɗayan kafa don yin aiki sosai game da tsokoki mai sassauƙa.

Seed pigeon pose

Wannan darasi ya yi niyyar tsoka na rikice. Zauna a ƙasa, ja hannun dama na dama ka riƙe ƙafarka ta dama, to sanya ƙafafunsa na dama a gwiwa. Bayan haka, maimaita wannan aikin tare da hannun hagu yana riƙe da ƙafafun hagu da sanya shi a gwiwar da ya dace don yin aikin tsoka na tibialis.

Gaba lanƙwasa

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Idan muka zauna a ƙasa tare da kafafunmu tare suka shimfiɗa, lanƙwasa gaba sun ƙunshi hanji da tsokoki maraƙi. Wannan aikin ba wai kawai yana gwada sassaurin jikin mu ba amma kuma yana ƙarfafa cututtukan mu da tsokoki na maraƙi.

Lunte pose

Lunte pose, ayogaPose, yana ƙalubalanci ma'aunin Jiki da zurfi yana aiki da ƙananan tsokoki na baya da quadrices. A yayin aiwatarwa, sanya ƙafarku ta hagu, lanƙwasa a kusurwar da take da ƙarfi, yayin da kuka sami ƙafarku ta kugu, mai tabbatar da cewa kun ji murkushe ku da shimfiɗa a gaban cinya. To, canza kafafu kuma maimaita wasan don cimma horo na biyu. Wannan yana haifar da masu farawa na Yoga, amma tabbatar daidaito yayin aikatawa don guje wa rauni. Don ƙarin jagora daidai, ana bada shawara don ci gaba da tarin siffofin ilimin yoga na kimiyya don mai sauƙin tunani.