Yoga ya kamata ku tsere daga damuwa, kuma ba kawai wani bala'i ba ne a cikin rashin barci da safe. Yin yoga a gida ba yana nufin barin makarantar ba. A nan kana buƙatar haɗi tare da hankali.
Jikinmu yana aiki cyclically. Idan ka yi rajistar yoga, za ka ƙara ƙarami ɗaya. An yi amfani da jikin ta, kuma maimakon yin motsa jiki, za ka kawo shi cikin rikici - to, ba ka ji kamar za a je, to, sai ka yi aiki a kan rikici, sa'an nan kuma ranar haihuwarka aka kira ka. Hanyar hanyar da za ta tsara jikinka shine gudanar da horar da yoga a gida a cikin lokacin ku, wato, da safe.
Abu mafi ban mamaki a cikin yoga azuzuwan farawa shine cewa kai ne kawai naka kuma a karshe gane yadda ban mamaki shine tashi da wuri don jin dadin rayuwa, kuma kada ka la'anci agogon ƙararrawa.
Yoga yarinya wata hanya ce ta sake amfani da makamashi mai kyau ga dukan yini. Wannan wata dama ce ta canza halinka ga dawowa (ci gaba a cikin makaranta). A ƙarshe, wannan shine manufa shine ƙara yawan ƙarfin jituwa ga dukan yini.
Don yoga a gida zabi kayan da aka fi so. Tallafa akan gaskiyar cewa daga farkon zaman yoga a gida, don bunkasa cikin zamanka na farin ciki, hutu. Koyar da kanka don jin dadin motsa jiki, koya wa kanka ka huta cikin motsi, sannan, babu wani abu da zai dame ka da kuma tilasta ka ka bar wani horo.
Aiki
- Jin iska mai zurfi, hannayensu ta hanyar tarnaƙi, tsinkaye mai tsawo - dabino tare, namaste. Nuna - buɗe yatsunsu, exhale - shimfiɗa hannunka a tarnaƙi. Nuna - haɗa dabino a matakin kirjin kuma a lokaci daya cire hagu na hagu, to a gefe. Hannu a cikin namaste, dakatar da gefen hagu na cinikin hagu, an yanke gwiwa gwiwa, yana nuna haɗin hip. Muna ɗaga hannayenka ta hanyar tarnaƙi, ƙananan kafa. Hadawa, maimaita zuwa kafa na biyu.
- Ƙafatawa, bambanta a durƙushe gwiwoyi. A madadin zana sifa. Squat kuma a lokaci guda mun shimfiɗa hannunmu a gefe. Breathe - hannaye zuwa kanka, exhale - hannun zuwa gefe.
- Gudun kan iyakar - mun gyara kafafunmu a cikin squat, muna ɗaga hannunmu zuwa nesa. Muna canza sassan. Hannu a cikin bangarorin sama, zana tare da hannayensu biyu na tsakiya da kuma binne gwiwoyi. Breathe - up, exhale - baya.
- Ƙunƙun daji mai nau'i na kashin baya - a kan inhalation mu ɗaga hannuwanmu sama, a kan fitarwa, zagaye sannan kuma mun juya baya mun fada, mun kama ƙafafunmu, muna neman kafafu tare da jiki. Sanya lakabi zuwa ƙasa, coccyx sama.
- Ku je wurin zangon bar. Swing, ajiye ma'auni tsakanin ƙafa da dabino.
- Je zuwa kare kare tare da muzzle down. Billa a kasa, ku haɗa ƙafafunku tare. Raga kafafu na hagu a hankali, a takaita takara. Muna tayar da kafa a sama da ƙananan baya. Mun tanƙwara ƙafa a cikin gwiwa kuma fara wa kanmu. Mun sauka a cikin shinge na bar, da kyau a jawo gwiwa zuwa gwiwa. Muna maimaita duk abin da yake daidai da juna.
- Hanya kamar kamar motsi na kashin baya, canzawa a cikin kare, ya fuskanta. Muna komawa zuwa zauren fuskar kare. Muna sake maimaita aikin. 6.
- Mun saukar da gwiwa na gefen hagu zuwa kasa, tare da hannun damanmu muka zana shinge. Yi maimaita motsa jiki 6 a karo na biyu.
- Gwiwar a ƙasa, hannun yana jawo wani sashi.
- Muna motsa zuwa gwiwoyi - ƙuƙwalwa - hannaye, exhale - hannayensu a tarnaƙi. Muna kare jiki ta hanyar kwakwalwa, tana aiki da kwatangwalo. An ɗora hannun daya a kan diddige, ɗayan yana tashe shi. Muna gudanar da motsi mai motsi tare da hannayenmu, gaba da baya, sake maimaitawa, fadawa dashi dashi ta daya hannun.
- Rike a cikin ragargaza, tura turawar gaba, tanƙwara a cikin kirji, koma kanka.
- Hawan sama kuma ku durƙusa ƙasa da ƙasa, kuna juyawa makamai a cikin da'irar. Yi zalunci gaba daya.
- Muna motsawa a cikin jigon kare da ke ƙasa, a madaidaicar danna wasikunsa a kasa. Ƙafãfun kafa ne madaidaiciya, baya da ƙafafu suna a kan wannan layin.
- Ta hanyar yunkuri na kashin baya, zamu shiga cikin jigon kare kare. Mun sauka a ciki. Saka yatsunsu a ƙasa, haɗa kafafunku kuma ya dauke su. Nuna - shimfiɗa hannun hannu da ƙafafu zuwa tarnaƙi, exhale - haɗa su tare. Yi ƙoƙari ya ɗaga jikin da ƙafafu yadda ya kamata.
- Hannun a cikin kulle a baya, ba mu ƙyafa ƙafafunmu ba, mun ɗaga kirji har ma mafi girma.
- Mun shiga cikin jima'i don hutawa, matsayi na yaro. An saukar da ƙashin ƙugu zuwa sheqa, an miƙa hannayensu, an saukar da kanmu a gwiwoyi.