Tsaya a Dutsen Pose tare da ƙafãfunku ɗan faɗi fiye da nisa-kwata.
Juya yatsun kafa zuwa waje kimanin digiri 45.
Yi numfashi don tsawaita kashin baya, fitar da numfashi yayin da kuke durƙusa gwiwoyinku kuma ku tsugunna ƙasa.
Haɗa tafin hannun ku a gaban ƙirjin ku, ku danna gwiwar gwiwar ku a cikin cinyoyin ku.
Rike don numfashi 5-8.
Tsaya a Dutsen Pose tare da faɗin ƙafafu daban-daban.
Haɗa hannuwanku a bayan bayanku, shaƙa don ƙara tsayin kashin baya.
Fitarwa yayin da kuke lanƙwasawa a hankali.
Mika hannuwanku zuwa baya da sama gwargwadon yiwuwa.
Rike don numfashi 5-8.
Tsaya a Dutsen Pose tare da faɗin ƙafafu fiye da tsayin ƙafa ɗaya.
Juya ƙafar dama ta digiri 90, kuma ɗan juya ƙafar hagu a ciki.
Juya hips ɗin ku don fuskantar gefen dama, shaƙa don ƙara tsayin kashin baya.
Exhale yayin da kake lanƙwasawa gwiwa ta dama don samar da kusurwa 90-digiri tsakanin cinya da shinfida.
Riƙe numfashi na 5-8, sannan canza gefe.
Fara a kan hannayenku da gwiwoyi, tare da hannaye da ƙafafu da nisa a baya.
Rike hannuwanku da cinyoyinku daidai da tabarma.
Yi numfashi yayin da kake ɗaga kai da ƙirjinka, fitar da numfashi yayin da kake zagaye bayanka.
Mayar da hankali kan tsawaita kashin baya ta hanyar vertebra.
Maimaita zagaye na 5-8.
Fara a wuri mai sauƙi akan tabarma, tare da sanya hannayenku kusa da ƙirjin ku.
Tsaya ƙafãfunku nisa da nisa, fitar da numfashi kuma ku haɗa ainihin ku.
Daidaita hannuwanku da ƙafafu, riƙe da matsayi na plank.
Rike don numfashi 5-8.
Fara daga Plank Pose, ɗaga hips ɗin ku sama da baya.
Matsa ƙafafu da ƙarfi cikin ƙasa, matsa cinyoyin ku kuma tura su baya.
Tsawaita kashin baya kuma daidaita hannuwanku.
Rike don numfashi 5-8.
.Zauna kan tabarma tare da miƙe kafafun ku a gabanku.
Sanya kafar hagu a ciki ko wajen cinyarka ta dama.
Numfashi don tsawaita kashin baya, mika hannunka zuwa bangarorin.
Yi numfashi yayin da kake karkatar da jikinka zuwa hagu.
Danna hannun dama a gefen cinyarka ta hagu.
Sanya hannun hagu a bayanka akan tabarma.
Riƙe numfashi na 5-8, sannan canza gefe.
Ku durƙusa akan tabarma tare da faɗin ƙafar ku.
Sanya hannayenka akan kwatangwalo, shaka don tsawaita kashin baya.
Fitar da numfashi yayin da kuke lanƙwasa baya, sanya hannuwanku akan diddige ku ɗaya bayan ɗaya.
Masu farawa zasu iya amfani da tubalan yoga don tallafi.
Rike don numfashi 5-8.
9.Jarumi Pose tare da lanƙwasa Gaba
Ku durƙusa akan tabarma tare da ƙafãfunku ɗan faɗi fiye da nisa-kwata.
Zauna a kan dugadugan ku, sa'an nan kuma lanƙwasa jigon ku gaba.
Mika hannuwanku gaba, kwantar da goshin ku akan tabarma.
Rike don numfashi 5-8.
Ka kwanta a bayanka akan tabarma tare da fiɗa da ƙafafu fiye da nisa-kwata.
Sanya hannuwanku a gefenku tare da dabino suna fuskantar sama.
Rufe idanunku kuma kuyi tunani don minti 5-8.
Idan kuna sha'awar mu, da fatan za a tuntuɓe mu
Lokacin aikawa: Agusta-22-2024
