5 retaddamarwa don Saki da Sauƙaƙe Tsakiyar Ku

Wadatacce

• 1. Motsi-Cow motsi
• 2. Mara baya baya
• 3. Zaune karkatattu
• 4. Cobra Pose
• 5. Bridge Pose

Tsakiyar tsakiya ta mike

Idan farauta akan tebur duk rana ya sanya tsakiyar cikinku rashin jin daɗi, sauƙaƙa kawai ke nan kaɗan.

Motsawar da ke tsawaita kashin baya, shimfida gaba da bayan jiki, da kuma gina tsoka don inganta matsayinku kamar magani ne don kwantar da ciwon.

Wasu daga waɗannan shimfidawa ana iya yin su ko'ina. Kuna iya yin ɗan gajeren hutu yayin rana don shimfiɗa baya da warware rikici yayin da yake ginawa. Kawai matsawa daga kan tebur ɗin ka ka miƙe!

1. Motsi-Cow motsi

Wadannan motsi na kashin baya sune hanya mai kyau don dumama jiki don yanayin wuya, yayin sakin taurin a tsakiyar baya.

1. Fara a kowane ƙafa huɗu tare da wuyan hannu kai tsaye a ƙarƙashin kafadu da gwiwoyi a ƙarƙashin kwatangwalo. Jin daɗi don kwantar da gwiwoyinku a kan bargo idan kun ji rashin jin daɗi.
2. Yada yatsunku sosai kuma rarraba nauyi a ko'ina cikin hannunka. Latsa tafin hannunka da yatsun yatsanka a cikin ƙasa don guje wa zubar da nauyi cikin wuyan hannu.
3. Shaƙa, a hankali ka aika ƙashin ƙugu zuwa sama da zuciyarka zuwa gaba, tsoma ciki ciki da fuskarka a sama.
4. Exhale. Koma bayanka kamar kyanwa, zagaya kashin bayanka, tsoma bakin duwawunka, da barin kan ka rataye.
5. Maimaita sau 5-7, jin kashin bayanka ya fara buɗewa, barin ƙwanƙwasawa ya zurfafa yayin da kake dumama.

2. Mara baya baya

Bayan kwana mai tsawo a wurin aiki, baya mai wucewa zai iya taimakawa sassaucin tashin hankali. Riƙe wannan yanayin tsawon lokacin da kuke so, zai fi dacewa aƙalla minti uku. Hada wannan shimfida a cikin aikinka na yau da kullun zai kara karfin sassauci, rage tashin hankali, da inganta yanayinka.

Wannan bambance-bambancen yana amfani da kayan tallafi da zaku iya samu a gida, amma jin daɗin amfani da tubalan yoga idan kuna da su.

1. Sanya bargo, tawul, ko tabarmar yoga. Sanya mirgina a ƙasa. Idan kana amfani da tabarmar yoga, zaka so ka mirgina wani bangare nata kawai, ya danganta da sassaucin bayanka da kuma kaurin tabarmar. Babban birgima yana buƙatar sassauƙa yayin ƙarami yana ba da sakin sassauci.
2. Kwanciya a kan sillar don ta dogara da ƙasan ƙafafun kafada, kusa da tsakiyar bayan ka. Idan kanaso kayi amfani da bulo na yoga don zurfin sigar wannan kashin bayanka, sanya bulo daya a kasan kafadun ka kuma na biyu a karkashin kanka. Vateaukaka kanka kamar yadda ya cancanta don haka wuyanka ya ji yana da tallafi.
3. Huta cikin yanayin, sanya bargo na biyu ƙarƙashin kai a matsayin matashin kai idan ya cancanta. Rike dogon numfashinka da zurfi.

3. Zaune karkatattu

Twists hanya ce mai ban mamaki don saki tsakiyar baya da haɓaka sassauƙa. A cikin falsafar yoga, murgudawa suna taimakawa wajen lalata gabobin ciki da ƙarfafa lalatawa.

Yayin karkatarwa, kiyaye kashin baya tsawon lokaci ta hanyar miƙe tsaye. An tsara juyawa don tsawaita kashin baya, amma aikin juyawa zai iya matse kashin baya idan baya zagaye. Yawancin ɗalibai suna ƙoƙari don samun damar zurfin zurfinwa ta hanyar farauta, amma don samun dama ga fa'idodin ainihin halin, sa dogon kashin baya.

1. Zauna a ƙafa-ƙafa idan zai yiwu ko a kujera.
2. Inhale, ka tashi tsaye, ka sanya hannunka na dama a bayanka, ka kawo hannunka na hagu zuwa gwiwar gwiwa ta dama.
3. Fitar da rai ka juya zuciyarka a hankali zuwa dama. Tsawon lokaci a cikin kashin baya, jin juyawar yana fitar da tashin hankali a tsakiyar bayan ku. Ku kawo hankali ga yankin zuciya kuma ku ji baya ya buɗe. Kar a cika juyawa ta hanyar jan gwiwa ko juyawa da ƙarfi.
4. Duban kafaɗanka na dama kawai har zuwa wuyanka zai ba da izini. Riƙe numfashi na 3-5 kuma saki zuwa tsakiya, tsayawa a tsakiya don sake zagayowar numfashi ɗaya.
5. Maimaita a ɗaya gefen don daidai lokacin. Maimaita bangarorin biyu idan ana so.

4. Cobra Pose

Wannan madaidaicin baya yana shimfidawa yana ƙarfafa baya.

Zai iya zama mai riya don amfani da ƙwayoyin hannu don samun damar baya mai zurfi, amma mai da hankali kan shiga tsokoki na baya hanya ce mafi inganci don saki tashin hankali da kuma gina tsoka don inganta hali. Ingantaccen yanayin zai taimaka tashin hankali daga taruwa a baya.

1. 1. Kwanta a kan ciki, doguwar jiki, cincin kai a kan tabarma ko fuskantar ƙasa. Sanya hannayenka a ƙarƙashin kafadunku.
   2. Shaƙa da murɗa kirjinka daga ƙasa, shiga tsokoki na baya. Kuna iya ɗaga hannuwanku sama daga ƙasa na ɗan lokaci don gwada yawan abin da kuke shiga ta baya.
   3. Latsa ɗauka cikin sauƙi don zurfafa shimfiɗa. Kimanin kashi 95 na lanƙwasa ya kamata ya zo daga baya, tare da ɗan ƙaramin turawa daga hannun.
   4. Riƙe numfashi 2 kuma saki. Maimaita sau 2.

5. Bridge Pose

Wani mai buɗe baya mai sauƙin ƙarfi da ƙarfi, Bridge Pose shima yana buɗe jikin gaban a hankali. Wannan matsayi yana sanya ɗan matsin lamba a wuyansa. Tabbatar kiyaye idanunka har zuwa aya guda a kan rufi, ka guji juya kai.

[saka hoto /hlcmsresource/images/topic_centers/Fitness-Exercise/642×361-Bridge-Pose.webp]

1. Kwanta a bayan ka, tanƙwara gwiwoyin ka, ka sanya ƙafafun ka a kwance ƙasa kaɗan inci kaɗan daga kashin wutsiyar ka. Yatsunku ya kamata su iya taɓa diddigenku.
2. Latsa kafadunku a ƙasa kuma ku ɗan ɗora su a hankali a baya, don kirjinku ya kumbura gaba kaɗan.
3. Latsa cikin ƙafafunku ku aika kwatangwalo zuwa sama.
4. Aura hannunka a ƙasa da kai, danna cikin hannunka da ƙafafunka don ɗaga kwatangwalo a hankali zuwa rufin.
5. Kawo wayarda kai ta bayanka ta baya, a bayan yankin zuciyarka, kuma a hankali ka tura kirjinka zuwa bangon bayanka. Wannan yana taimakawa kawo baya daga ƙananan baya zuwa ƙari zuwa tsakiya da babba.
6. Dakatar da numfashi na 5-7 kafin a hankali ƙasa ƙasa, buɗe hannayen, ka kawo su hutawa a gefenka.
7. Maimaita sau 3, yana motsawa ahankali da tunani yayin da kake shiga da fita daga yanayin.

Suzanne Heyn malama ce mai koyar da yoga, masaniyar tunani, kuma marubuciya mai hankali da ke zaune a Phoenix. Ayyukanta sun bayyana a shahararrun shafuka kamar Huffington Post da MindBodyGreen. Ta yi blogs a www.ModernYogi.yau.