Me yasa yakamata ku gwada Yoga Crow Pose Ko da kuna jin tsoro

Wadatacce

• Yoga Crow Pose Fa'idodi da Bambance-bambance
• Yadda Ake Yin Crow Pose
• Bita don

Yoga na iya jin ba za a iya isa gare ku ba idan kullun kuna kwatanta kanku da wasu a cikin aji, amma saita maƙasudai na iya taimaka muku samun kwarin gwiwa da jin kamar yogi mara kyau. Crow pose (wanda aka nuna a nan ta mai ba da horo na NYC Rachel Mariotti) babban asana ne don yin aiki saboda yana bugun tsokoki da yawa sau ɗaya-amma baya ɗaukar watanni da watanni don ƙwarewa. (Hakanan Jagora Chaturanga don fa'idodin ƙarfafa jiki gaba ɗaya.)

Heather Peterson, babban jami'in yoga a CorePower Yoga ya ce "Wannan matsayi wata ƙofa ce don ƙarin ma'aunin ma'auni na hannu kuma yana da matuƙar ƙarfafawa ga waɗanda har ma suke ƙoƙarin tashi."

Yi aiki akan wannan matsayi ta farawa a ninka gaba, sannan matsawa zuwa squat. A ƙarshe, za ku iya yin iyo gaba zuwa hankaka daga kare mai fuskantar ƙasa. Babu wata hanya mai sauƙi, don haka bi duka biyun tare da yanayin sabuntawa kamar na yaro na numfashi uku zuwa biyar.

Yoga Crow Pose Fa'idodi da Bambance-bambance

Gwada daidaitaccen daidaitaccen matsayi kamar hankaka zai canza hangen nesa kuma ya taimaka muku ci gaba zuwa sauran ma'aunin hannun kamar gobarar wuta, bambance-bambancen kumburi mai kafa ɗaya, da kuma tashin hankali, in ji Peterson. (Hakanan zai taimaka muku aiki har zuwa abin ɗora hannun hannu.) Crow yana nufin ƙarfafa tsokoki a gaban jikin ku yayin haɗa zuciyar ku don taimakawa daidaitawa. Za ku gane yadda mahimmancin ƙananan tsokoki a wuyan hannu da gaɓoɓin gaba suke da kuma fara ƙarfafa ƙarfi a can.

Idan kuna da ciwon wuyan hannu, zaku iya canza kumburi ta amfani da tubalan a ƙarƙashin hannayenku, ko zauna a cikin tsintsiya don gujewa ɗaukar nauyi a hannayenku.

Kuna son babban ƙalubale? Takeauki shi zuwa mataki na gaba ta hanyar kawo gwiwoyin ku zuwa yatsun hannu da daidaita hannayen ku. Peterson ya ba da shawarar, "Daga ƙarshe, kunna ƙashin zuciyar ku, ɗaga kwatangwalo a kafaɗun ku, kuma ɗaga ƙafafun ku a cikin riko."

Yadda Ake Yin Crow Pose

A. Daga ninki na gaba, raba ƙafafun kafafu daban-daban ko fadi. Zauna ƙasa tare da diddige a ciki, yatsun kafa waje, da yatsun hannu suna danna cikin cinyoyin ciki, hannaye a tsakiyar zuciya. Dakata don numfashi 3 zuwa 5 don shirya.

B. Shuka hannayensu akan tabarma mai ɗan fadi fiye da faɗin kafada kuma ku yaɗa yatsu. Lanƙwasa gwiwar hannu kuma ka nuna su bangon baya.

C. Ku kawo gwiwoyi a baya na triceps ko sanya gwiwoyi cikin ƙwanƙwasa.

D. Dubi kusan ƙafa a gaban hannaye kuma matsa nauyi gaba zuwa hannaye.

E. Iftaga ƙafa ɗaya daga kan tabarma, sannan ɗayan. Zana manyan tudun ƙafa na ciki da dugadugan ciki don taɓawa.

Riƙe numfashi 3 zuwa 5 sannan ƙasa ƙasa tare da sarrafawa.

Shawarwarin Tsarin Crow Pose

• Yayin da yake cikin katako, yi tunanin juya dabino don kunna tsokoki tsakanin da bayan kafada.
• Ja kasusuwan gaba a ciki da zagaye kashin baya yayin da ake hada cinyoyin ciki tare.

Bita don