Yoga don Backaddamar da Backananan baya

Wadatacce

• Supine Cat-Cow (inalarfafawa / Fadada baya)
• Teburin Sama tare da Sauya Gwiwa zuwa gwiwar hannu
• Trikonasana (Yankin Triangle)
• Salabhasana (Locan sanda Fure)
• Sanya Allura
• Awauki

Yin yoga hanya ce mai kyau don kiyaye ƙashin bayanku lafiya. Kuma kuna iya buƙatar shi, tunda kashi 80 cikin ɗari na manya suna fuskantar raunin rauni a wani wuri ko wani.

Mika kwatangwalo da ƙarfafa tsokoki a cikin cikinka da sarkar na baya zasu taimaka maka wajen kiyaye matsakaiciyar matsayi, yayin taimakawa kiyaye lafiyar disks ɗin ka na tsakiya. (Waɗannan su ne jelly donut-like Tsarin da ke zaune tsakanin kowane vertebra da aiki kamar buguwa tura.)

Kyakkyawan kashin baya kuma yana nufin cewa dukkanin tsarinku na iya aiki yadda yakamata, yana taimaka wajan inganta ƙoshin lafiyarku.

Anan akwai hotunan yoga guda 5 don taimaka muku ƙirƙirar tsayi da haɓaka ƙarfi a cikin ƙasanku:

Supine Cat-Cow (inalarfafawa / Fadada baya)

Kyakkyawan kashin baya yana da motsi da ƙarfi. Motsi zai iya taimakawa wajen sa mai haɗin gwiwa da kuma kawo sabon jini a cikin fayafai. Yin Cat-Cow, musamman yayin kwance a bayanku, yana taimakawa wajen keɓe motsi zuwa yankin lumbar (ƙananan ƙashin baya).

An ƙarfafa tsokoki: madaidaicin abdominus, obliques, ƙwaƙwalwar ƙwaƙwalwa, ƙwanƙwasa ƙwanƙwasawa, ƙwanƙolin lumbar, ƙwanƙwasa hanji

Tsokoki ya kara tsayi: masu gyaran kashin baya, lankwasuwa na hanji, rectus abdominus, obliques, extensors na hanji

1. Fara daga kwance a bayanku, tare da durƙusa gwiwoyinku. Feetafãfunku su zama suna da faɗi nesa da gwiwoyi kuma a sanya gwiwoyinku kai tsaye sama da idon sawunku.
2. Don yin Saniya Pose: A kan shaƙar iska, faɗaɗa kashin bayanka ta hanyar juya ƙashin ƙashin ka zuwa ƙasa zuwa ƙasa, kyale ƙananan bayan ka suyi nesa da bene kuma ka shimfiɗa gaban jikin ka.
3. Yi Cat Matsayi: A kan sigar motsa jiki, lankwasa kashin bayan ka. Zana kashin bayan ka zuwa bayan gwiwoyin ka ka bar bayan ka ya yi kasa sama, yayin da kake shimfida bayan jikin ka.
4. Maimaita wadannan sau 5-10.

Teburin Sama tare da Sauya Gwiwa zuwa gwiwar hannu

A yoga, muna neman daidaito tsakanin sassauci da kwanciyar hankali. Sau da yawa, idan muna jin zafi a cikin takamaiman tsoka ko wani yanki na jiki, kishiyar sashi ba shi da ƙarfi. Wannan aikin motsa jiki mai mahimmanci yana taimakawa haɓaka tsokoki a gaban jiki, kuma yana taimakawa haɓaka ƙoshin lafiya.

An ƙarfafa tsokoki: madaidaicin abdominus, obliques, biceps, masu haɓaka na kashin baya, hamstrings, glute maximus, triceps

Tsokoki ya kara tsayi: quadriceps, extensors na kashin baya, hamstrings, biceps

1. Fara a kan dukkan huɗu a cikin “saman tebur”. Sanya kafaɗunku sama da wuyan hannayenku kuma ku sanya kwatangwalo a saman gwiwoyinku. Nemi kasusuwa na zama a bango a bayan ka kuma kiyaye kirjin ka da kallo gaba. Wannan shine abin da ake kira “tsaka tsaki,” ma’ana ana kiyaye masu lankwasa na kashin baya.
2. A cikin shaƙar iska, ka kai hannunka na dama gaba da ƙafafunka na hagu a bayanka, yayin tallafawa kai da gaban jikinka.
3. Fitar da numfashi da taɓa gwiwa ɗinka zuwa ga gwiwar hannu na gaba, kuma ka zaga bayanka da ƙarfi ta latsa hannunka na hagu a cikin bene.
4. Sha iska da komawa zuwa madaidaicin kafa da hannu, kiyaye tsayi daga wutsiya zuwa kambi.
5. Fitar da numfashi ka sanya gabobin ka zuwa kasa.
6. Maimaita a gefen hagu. Yi aiki sau 5, a kowane gefe.

Trikonasana (Yankin Triangle)

Wannan tsayuwar tsaye babbar hanya ce don neman tsayi da sarari a cikin jiki. Mai ba da gudummawa don rage ciwon baya shine ƙwanƙwasa ƙwanƙwasa, yayin da suke haɗuwa a ƙasusuwan zama, wanda yake a bayan ƙashin ƙugu. Hamunƙarar hanzari mai ƙarfi na iya haifar da abin da ake kira karkatar baya, ko ƙugu mai juya baya.

An ƙarfafa tsokoki: obliques, quadratus lumborum, masu haɓaka kashin baya, biceps

Tsokoki ya kara tsayi: ƙwanƙwasa, pectoralis, triceps

1. Fara farawa tare da ƙafafunku tare. Shaka iska kuma ka miƙa hannunka zuwa ga ɓangarorinka a cikin sigar siffar T sannan ka taka ƙafafunka har sai ka jera ƙafafun ka sama da ƙasan wuyan ka.
2. A kan shaƙar motsa jiki, daga zurfin cikin kwasan kwatangwalo, juya ƙafarka ta dama zuwa waje (a waje) don ƙafarka ta dama da gwiwa su nisanci jikinka. Ya kamata ƙafarku ta baya da ƙugu su zama kusurwa kaɗan zuwa ƙafarka ta gaba.
3. A kan shaƙar iska, isa ta hannun hannunka na dama yayin da kake juya baya na gabanka, ƙirƙirar tsayi mafi tsayi a jikin jikinka.
4. Fitar da numfashi ka sanya hannunka na dama a bayan ƙafarka ko shin na waje. Hannunka na hagu ya kasance kai tsaye sama da kafaɗarka yana kaiwa da karfi sama.
5. Tsaya a nan don cikakken numfashi 10. Don fitowa, shaƙar iska kuma ɗaga gangar jikinka a tsaye kuma a layi ɗaya zuwa ƙafafunku. Maimaita a gefen hagu.

Salabhasana (Locan sanda Fure)

Halin al'ada na yau da kullun na zama da farauta gaba (tunanin kallon wayarka ko zaune a teburinka) na iya haifar da kashin baya. An tsara Farin Fure don magance wannan, ta hanyar haɓaka tsokoki a bayan jikinku, wanda ke da mahimmanci ga kyakkyawan matsayi. Hakanan zaku buɗe huhun ku, wanda zai taimaka inganta numfashin ku.

An ƙarfafa tsokoki: hamstrings, glute maximus, masu haɓaka kashin baya

Tsokoki ya kara tsayi: lankwashon hanji, kwaskwarimar ciki, pectarolis, biceps

1. Farawa ta hanyar kwanciya a kan cikin ciki, tare da ɗaga hannuwanku a gefanku da tafin hannu suna fuskantar kwatangwalo na waje. Lura: Zaku iya sanya bargo na siriri a ƙashin ƙugu idan falon yayi wuya.
2. A cikin shaƙar iska, ɗaga dukkan jikinka daga ƙasa ta hanyar ɗaga hannuwanka da ƙafafunka sama, da kirjinka da kambin kai a gaba.
3. Yi hankali da kar ayi aiki da girmanka ta hanyar ɗaga ƙafafunka na ciki sama-sama. Cikin cikin ka ya kamata ya zame a hankali daga bene, yayin da kake zana kashin bayan ka zuwa bayan gwiwoyin ka.
4. Kasance a cikin wannan matsayin na cikakken numfashi 10. Andasa kuma maimaita don jimlar zagaye 3.

Sanya Allura

Ba duk ciwon baya na baya yake farawa a yankin lumbar ba, amma a maimakon haka yana faruwa ne inda sacrum (ɓangaren da aka haɗa na kashin baya a ƙarƙashin lumbar) ya haɗu da ƙashin ƙugu. Ana kiran wannan haɗin sacroiliac ko haɗin SI. SI zafi yana da dalilai masu yawa, daga rauni da rashin kwanciyar hankali, zuwa matsewa a cikin ɓata.

Thread da allura abu ne mai sauƙin isa, amma mai ƙarfi wanda ke taimakawa sakin ƙyallen waje da glute.

An ƙarfafa tsokoki: sartorius, hamstring

Tsokoki ya kara tsayi: glute maximus, glute minimus, piriformis, tensor fascia latae

1. Fara a baya tare da gwiwoyinku a lanƙwashe, da ƙafa da ƙafafu faɗin ƙyallen karkata. Haye ƙafarka ta dama a kan cinyarka ta hagu don ƙirƙirar hoto mai siffar 4. Lura: Kuna marhabin da ku zauna a nan idan yana da wuya ku isa ƙafafunku.
2. Saka hannunka na dama ta hanyar budewa (idon allurar) ka kuma rike gaban goshin hagunka na hagu.
3. Yayin da kake zana kafafun ka zuwa kirjin ka, kiyaye lumbar ka a cikin kwatankwacin ta ta hanyar fadada kasusuwan zama zuwa gaban dakin.
4. Gwiwar hannu biyu ya kamata a tanƙwara kaɗan kuma saman baya da kai su zauna a ƙasa. Riƙe wannan matsayi don numfashi 25 kafin sauya gefe.

Awauki

Yoga na iya taimaka duka sauƙaƙe da hana ƙananan ciwon baya. Kuna iya aiwatar da wannan tsarin mai sauƙi da safe don fara ranar ku ko da daddare don taimakawa tsawanta ku bayan ranar gwaji. Gwaninmu shine mafi mahimman tsari na jiki. Tsayawa kashin baya da ƙarfi zai taimaka tare da narkewa, numfashi, da kuma tsabtar hankali.

Ka tuna ka tuntuɓi likitanka kafin yin kowane sabon motsa jiki ko matsayi, musamman ma idan kana da yanayin kiwon lafiya wanda zai iya sanya ka cikin haɗarin rauni.