###Babban Yatsan Yatsa Madaidaici
**bayyana:**
A cikin Babban Yatsan Yatsan Yatsa, kwanta a ƙasa, ɗaga ƙafa ɗaya zuwa sama, mika hannunka, kuma ka ɗauki babban yatsan ƙafarka, kiyaye jiki a annashuwa.
**fa'ida:**
1. Yana shimfiɗa tsokoki na ƙafa da baya, yana haɓaka sassauci.
2. Yana sauƙaƙa ƙananan baya da tashin hankali na hip, sauƙaƙe matsa lamba na lumbar.
3. Yana inganta yaduwar jini, yana rage gajiyar kafa.
4. Yana inganta daidaiton jiki da daidaitawa.
### Jarumi Mai Kwanciyar Hankali / Sirdi Pose
**bayyana:**
A cikin madaidaicin gwarzo/ sirdi, zauna a ƙasa tare da durƙusa gwiwoyi, sanya ƙafafu biyu a kowane gefen kwatangwalo. Ki jingina jikinki a baya har sai kun kwanta a kasa.
###Juya Kan Kai Zuwa Knee Pose
**bayyana:**
A cikin madaidaicin kai zuwa gwiwa, tare da ƙafa ɗaya madaidaiciya kuma ɗayan lanƙwasa, kawo tafin ƙafar ku kusa da cinyar ku ta ciki. Juya jikinka na sama zuwa madaidaicin ƙafafu kuma ka shimfiɗa gaba zuwa gaba gwargwadon yadda za ka iya, riƙe da yatsun kafa ko maruƙa da hannaye biyu.
**fa'ida:**
1. Miƙe ƙafafu, kashin baya da kugu na gefe don ƙara sassauci.
2. Ƙarfafa tsokoki a cikin ciki da gefen kashin baya don inganta daidaiton jiki.
3. Taimaka gabobin ciki da inganta aikin narkewar abinci.
4. Sauke baya da tashin hankali da kuma kawar da damuwa.
**bayyana:**
A wurin anti-warrior, ƙafa ɗaya na gaba, guiwa, ɗayan ƙafar baya, hannaye sun mike, tafin hannu suna mayar da baya, jiki yana karkata don kiyaye daidaito.
**fa'ida:**
1. Fadada ɓangarorin ku, ƙirji, da kafadu don haɓaka numfashi.
2. Ƙarfafa ƙafafu, hips, da cibiya.
3. Inganta daidaito da daidaituwa.
4. Ƙara sassaucin lumbar da kuma sauƙaƙe matsa lamba na lumbar.
Jarumi 1 Pose
**bayyana:**
A cikin matsayi na Warrior 1, tsaya a tsaye tare da kafa ɗaya a gabanka, durƙusa gwiwa, sauran kafa a mike baya, hannaye a mike, dabino suna fuskantar juna, jiki madaidaiciya.
**fa'ida:**
1. Ƙarfafa ƙafafu, hips da cibiya.
2. Inganta daidaiton jiki da kwanciyar hankali.
3. Inganta sassaucin kashin baya kuma hana raunin lumbar da baya.
4. Yana inganta yarda da kai da kwanciyar hankali.
### Matsayin Triangle Mai Juyi
**bayyana:**
A cikin jujjuyawar triangle, ƙafa ɗaya ta taka gaba, ɗayan ƙafar kuma madaidaiciyar baya, jiki yana karkatar da gaba, hannu yana miƙewa, sannan a hankali yana jujjuya jikin, ya kai hannu ɗaya zuwa saman ƙafar ɗayan kuma. hannu zuwa sama.
**fa'ida:**
1. Ƙara cinya, iliopsoas tsokoki da kugu na gefe don ƙara sassaucin jiki.
2. Ƙarfafa ƙafafu, hips, da cibiya.
3. Inganta sassauci na kashin baya, inganta matsayi da matsayi.
4. Ƙarfafa gabobin narkewar abinci da haɓaka aikin narkewar abinci.
### Zazzagewar Gaba
**fa'ida:**
A cikin lanƙwasawa na gaba, zauna a ƙasa tare da ƙafafu madaidaiciya a gabanka kuma yatsun kafa suna nunawa sama. Mayar da gaba a hankali, taɓa yatsun kafa ko maruƙa don kiyaye ma'auni.
Idan kuna sha'awar mu, da fatan za a tuntuɓe mu
Lokacin aikawa: Mayu-31-2024
