7 Yoga Mai Sanyi Yana Saukakawa don rage damuwa

Wadatacce

• Cat/Shanu
• Jarumi Mai Ibada
• Zaunannen Fold Fold
• Goyan bayan baya
• Karkata
• Ƙafafu Sama bango
• Goyon bayan kai
• Bita don

Lokacin da kuke da yawa da za ku yi kuma ku ɗan lokaci kaɗan, damuwa na iya jin babu makawa. Kuma idan bukin damuwa ya cika ƙarfi (don ko menene dalili), barci da numfashi suna ƙara wahala, wanda hakan ke haifar da ƙarin damuwa-yana da muguwar zagayowar! A zahiri, na ba da yoga a matsayin gyara. (Anan, wasu dabaru kaɗan don rage damuwa.)

Kuna iya gwada ɗayan yoga na ƙasa da ke gudana anan ko ci gaba don kallon mataki-mataki akan wani kwarara wanda zai taimaka muku kwantar da hankalin ku da jijiyoyin ku, duk lokacin da kuke buƙata.

Hotunan da ke ƙasa an dora su zuwa ƙasa don kwantar da hankali. (Hakanan kuna iya gwada dabara ta numfashi-kamar madaidaicin numfashin hancin-don rage damuwa da kwantar da kwakwalwar da ba ta son ta daina rawar jiki). Gwada duka bakwai don tsari azaman kwarara, ko zaɓi kaɗan daga cikin abubuwan da kuka fi so don ci gaba da kasancewa a duk lokacin da damuwarku ta fara hawa.

Cat/Shanu

Me yasa: Duk da yake waɗannan fasaha biyu ne a zahiri, ba sau da yawa ana yin ɗaya ba tare da ɗayan don magancewa ba. Sauyawa tsakanin waɗannan sau da yawa a jere yana danganta numfashin ku da motsin ku kuma yana kwantar da hankali. (Mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-maimai) da saniya kuma suna kawar da duk wani ciwon ciki wanda ya haifar da damuwa, yana mai da shi babban matsayi don taimakawa tare da PMS cramps, kuma.)

Yadda za a yi: Ku zo ga dukkan ƙafafu huɗu da hannu a ƙarƙashin kafadu da gwiwoyi a ƙarƙashin kwatangwalo. Yayin da kuke numfashi, duba sama da karkace kashin baya, jujjuya kafadu daga kunnuwan saniya. Yayin da kuke fitar da numfashi, danna ƙasa da hannu da gwiwoyi, da zagaye kashin baya. Yi aƙalla hawan keke na numfashi biyar (inhales/cats da huhu/shanu biyar).

Jarumi Mai Ibada

Me yasa: Wannan yanayin yana buɗe duka kwatangwalo da kafadu-wurare guda biyu waɗanda ke ƙara ƙarfi lokacin da muke cikin damuwa-kuma yana taimakawa haɓaka mai da hankali.

Yadda za a yi:Daga karen ƙasa, taka ƙafar dama ta gaba, jujjuya ƙafarku ta baya zuwa ƙasa, da ɗaga hannayen hannu zuwa kafa mai ƙarfi a cikin Jarumi I. Sannan ku ba da damar hannaye su faɗi a bayanku, ku rungume su a bayan sacrum, ɗauki babban numfashi don buɗe kirji, ta amfani da fitar da numfashi don lanƙwasa kanka a cikin gwiwa na dama. Tsaya a nan don akalla numfashi mai zurfi biyar, sannan ku maimaita a ɗaya gefen.

Zaunannen Fold Fold

Me yasa: Wannan matsayi na ciki yana taimakawa wajen haifar da tunani.

Yadda za a yi: Daga wurin zama, haɗa ƙafafu tare da shimfiɗa a gaban ku, ajiye su tare. Tsayawa gwiwoyi taushi, yi dogon numfashi don cika kanku da sarari, kuma yi amfani da fitar da numfashin ku don jingina gaba zuwa sararin da kuka ƙirƙira. Idan kuna da ƙananan baya mai ƙarfi, zauna a kan toshe ko bargo. Yi akalla numfashi biyar a nan.

Goyan bayan baya

Me yasa: Baya -baya a fadin jirgi yana buɗe kirji kuma yana ƙara girman numfashin ku. Duk da haka, masu aiki na baya na iya zama mai ban sha'awa sosai, kuma hakan na iya ƙara damuwa. A cikin wannan bambance-bambancen da aka goyan baya, yankin kirji yana iya fadadawa ba tare da wani ƙoƙarin da ake buƙata don ƙwanƙwasa mai aiki ba, yana haifar da shakatawa.

Yadda za a yi: Yayin da kuke zaune, sanya katako mai matsakaicin tsayi a bayanku ƙarƙashin inda ƙafar kafada za ta ɗora (Hakanan kuna iya amfani da wani toshe azaman matashin kai don kai). Bada izinin jikin ku ya huta a hankali a kan toshe, yana daidaita jeri har sai kun sami kwanciyar hankali, tare da makamai suna hutawa a bayan kan ku. Tsaya a nan don akalla numfashi mai zurfi biyar.

Karkata

Me yasa: Goge duk wani kuzari mara kyau ko tunanin da ba'a so tare da karkatarwa. Tare da kowane fitar da numfashi, yi hoto da kanku yana lanƙwasa kamar soso, kawar da abin da ba ku so ko buƙata a cikin jikin ku ko tunanin ku.

Yadda za a yi: Kwance a ƙasa, rungume gwiwa ta hagu zuwa kirji, hannayen "T" zuwa kowane gefe, kuma ba da damar gwiwa ta hagu ta faɗi zuwa dama. Kuna iya zama tare da wuyan tsaka tsaki ko, idan yana jin daɗi, duba zuwa hagu. Hakanan zaka iya ɗaukar hannun dama zuwa cinyar hagu don ba da damar nauyin hannunka ya kasa karkatacciyar ƙafar ka. Tsaya a nan don akalla numfashi mai zurfi biyar, sannan ku maimaita a ɗaya gefen.

Ƙafafu Sama bango

Me yasa: Wannan yanayin yana ba da damar tsarin juyayi ya yi sanyi, ya sake jujjuya wurare, ya sa ku, ya dawo da ku zuwa yanzu.

Yadda za a yi: Zauna gefe kusa da bango sannan ku kwanta a gefe, kuna fuskantar nesa daga bangon tare da taɓa shi. Yin amfani da makamai, ɗaga kafafu sama da bango yayin da kuke juyawa akan baya. Bada makamai su faɗi a kowane gefen ku. (Dabino na iya fuskantar fuska don buɗe ido ko fuskantar ƙasa don ƙarin matakin ƙasa.) Tsaya a nan don aƙalla numfashi biyar ko, idan kuna jin daɗi, muddin kuna so.

Goyon bayan kai

Me yasa: Maɗaurin kai yana ƙara zagayawar jini da iskar shaka zuwa kwakwalwa, yana kwantar da hankali. Kamar yadda ba amintacce bane ga duk wuyan wuya suyi kan kujerar kai, Ina ba da shawarar wannan tallafin da aka goyan baya akan bango.

Yadda za a yi: Auna nisan kafa daga bango don sanin inda za a sanya gwiwar hannu. Fuska nesa da bango akan kowane huɗu. Sanya hannaye a ƙasa, yi kwando da hannaye, kuma a hankali a kwantar da kai a ƙasa, a hankali danna bayan kai cikin hannaye. Daga can, taka ƙafa sama da bango har sai jikin yana cikin "L". Idan kuna da wuyan hannu mai taushi, danna sosai a cikin yatsun hannu don kai ya kasance sama da ƙasa. Tsaya a nan don aƙalla numfashi mai zurfi biyar, sannan ka sauko ka ɗauki matsayin yaro na aƙalla numfashi mai zurfi biyar don daidaita ma'aunin kai, daidaita zagayawa, da kwantar da hankali har ma.

Bita don