Wannan Gudun Yoga na Minti 5 Zai Taimaka muku (A ƙarshe!) Nail a Handstand

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Ko kuna son ƙara ɗan ƙarin ƙarin toning hannun kiredit ko aiki akan hannun hannu bayan kwarara, wannan shine cikakkiyar ƙari ga ayyukan yoga na yau da kullun. Wannan mintina 5, kwarara matakai 4 daga rogi yogi Saide Nardini zai gina hannunka da ƙarfin ƙarfin ku kuma zai sa ku more kwanciyar hankali fiye da kowane lokaci tare da harbawa zuwa madaurin hannu. (Don matakai na gaba akan yadda ake ƙusa hannun hannu, gwada jagorar mu yadda ake yin hannun hannu.)

1. Fara a kan duka hudu, yatsu suna yada fadi tare da kafadu a kan wuyan hannu. Shaka, lanƙwasa gwiwar hannu kuma a jujjuya kwatangwalo sama da diddige don haka ƙwanƙwasa ya rage ɗan inci kaɗan. Sannan fitar da numfashi don dawowa ga dukkan ƙafafu huɗu, hannayensu madaidaiciya, a cikin tsaka tsaki mai tsayayye. Yi 12 reps.

2. Kafa yatsun a ƙarƙashin su kuma maimaita, wannan lokacin yana ɗaga gwiwoyi kaɗan inci daga ƙasa yayin fitar da numfashi, yana riƙe da madaidaiciyar madaidaiciya da kashin baya. Yi 12 reps.

3. Zauna a kan dugaduganku kuma ku zauna, kuna tausa hannu ɗaya bayan ɗaya. Sanya hannu a bayan baya, yatsun hannu suna nuna ƙasa tare da buɗe buɗe a cikin kirji da baka a baya. Fitarwa da ninka gaba akan gwiwoyi, taɓa goshi zuwa tabarma da ɗaga hannaye zuwa rufin bayan baya. Inhale, sannan fitar da numfashi kuma ɗaga sama zuwa zama.

4. Komawa zuwa duka hudu, sannan ɗaga kwatangwalo sama zuwa kare mai ƙasa. Tafiya ƙafafu cikin ƴan inci kusa da hannaye, ta yadda kai tsaye suna ƙarƙashin ƙashin ƙashin ƙashin ƙugu. Mikewa kafar hagu baya da lankwasa kafar dama, daga diddigin dama da lankwasa gwiwar hannu. Yi tsalle daga ƙafar dama kuma ku tashi tare da ƙafar hagu, ƙoƙarin ƙoƙarin haɓaka sama kowane lokaci don ƙafafun ƙarshe su ƙare a cikin matsayi na L, ɗaya kai tsaye zuwa rufi kuma ɗaya a layi ɗaya zuwa bene. Koma ƙasa akan ƙafar dama tare da ƙafar hagu har yanzu tana miƙawa kai tsaye. Yi 10 reps, sannan maimaita a gefe guda.

Ka yi ƙoƙarin yin sanyi maimakon a tumɓuke? Gwada tunanin Sadie kafin kwanciya/dusa yoga da fasahar numfashin cikin ta na musamman.

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