Yoga abu ne na al'ada wanda ya haɗu da ci gaban jiki da ruhaniya. Yoga ya samo asali ne game da shekaru dubu 4 da suka gabata, kuma duk da cewa yawancin tarihinsa ya rabu da su daga mutane, a cikin 'yan shekarun nan - irin wannan farfadowa yana samun karin masu bi.
Ciki har da, ana amfani da yoga don yin aiki a kan kashin baya. Wannan wasan kwaikwayon ya zama sananne ga mutanen da ke dauke da scoliosis , osteochondrosis, hernia da sauran cututtuka na tsarin musculoskeletal.
Asanas na yoga ba da dama ga abũbuwan amfãni:
- ƙarfafa - dalilin da yawancin cututtuka na motsa jiki shine rauni na tsoka kuma, sakamakon haka, matsanancin damuwa a kan kashin baya;
- shakatawa - tare da taimakon yoga gymnastics na spine za ka iya shayar da tsokoki, wanda sakamakon sakamakon lalacewa na kashin na kashin baya an ɗora shi kuma an cika shi;
- yaduwa - yoga yana amfani da shi don shimfiɗa ƙuƙwalwa, saboda ɓataccen ƙananan diss ne saboda raguwa a cikin nisa tsakanin ƙananan ƙwaƙwalwa.
Aiki
Muna ba da shawara cewa kayi aiki da yawa na musamman don yaduwar yoga.
- Tadasana - Tsayar da itace. Ƙafar kafa guda ɗaya, ƙafafun suna gugawa tare, hannayensu tare da jiki. Kullun yana kwance a ƙasa, yana ja da kashin baya sama, kamar dai an rataye mu a saman kai.
- Prathana - Sallah ko tunani, dabino sun shiga ajin kirji. An saukar da kai, numfashi yana da santsi kuma kwantar da hankali.
- Tsarin rana - kafafu na baya, makamai masu girma sama da kansa, ya buɗe a fadin kafadu, yatsunsu suna mikawa zuwa sama, kansa ya dulluba baya, idanunsa ya kai sama. Muna numfasawa a sannu-sannu, sannu-sannu mu rage dabino mu kuma sanya hannayenmu kan jiki, yin wani haske na hasken rana.
- Talasana itace itacen dabino. Kulle tare, muna tsaye a kan safa, hannayenmu a sama, haɗin kai tare, muna mika sifa a sama.
- Vrksasana itace itace. Ba mu canza matsayi na kafafu ba, muna ɗaga hannunmu a tsawo na kafadu.
- Mai shuka - muna yin gyare-gyare tare da jiki da kuma shakatawan hannuwanmu, kafafu da ƙafafunmu suna motsi a lokaci guda, ƙafa a fadin kafadu.
- Arhachakrasana rabin rabi ne. Kuna, kiɗa, dawo da hannayen hannu. Nuna - muna kunyar da baya, mun ɗora hannuwanmu a kan kugu, exhale - mun koma Yip.
- Tsakanin kafafu ne kafafu, hannun hagu yana tare da jiki, wanda ya dace ya hau sama. Mun ɗaga hannu sama da zuwa gefe, kunna jikinmu. A kan hawan muka ɗaga hannuwanmu, a kan fitarwa mu kunna zuwa wancan gefe.
- Trikanasana wani maƙalari ne. Mun yada kafafu a yayinda za mu yiwu, muna nuna yatsun kafa na dama zuwa dama, ɗaga hannayenmu a kafaɗun kafa kuma muyi tafiya zuwa kafa na dama. Muna kallon babba. Kuna, exhale, muna maimaita zuwa wancan gefe.
- Gwarzo - PI kamar yadda a baya asana , kawai a kan gaba kafa ƙusa. Kwanci 90 ° ne, da makamai suna yada zuwa ga tarnaƙi. A lokacin da muke shafewa mu koma IP, muna maimaita zuwa wancan gefe.
- Uddiyana bandha (ƙauyen tsakiya) - kafafu suna cin abinci fiye da kafadu, hannayensu suna kwance a kan gwiwoyi. An kwantar da jiki a gaba, ƙwaƙwalwa, fitarwa, rike da numfashi. Tashi - ɗauki numfashi.
- Vriksasana itace itace. Tsaya a kan mike tsaye da kafa kafa, kafa na biyu ya lankwasa kuma an sanya shi a kan hanyar kafa ta tsaye. Ana kawo hannu tare da ɗaukaka sama da kai. A kan fitarwa, ba tare da canza matsayi na ƙafafu ba, zamu sassauta jiki, shimfiɗa ta gaba-gaba, da makamai suna shakatawa. A lokacin da muke yin hawan muka tashi, a kan fitarwa muna shimfiɗa hannunmu har zuwa sama kuma a garesu muna kaskantar da su, mun rage kashin. Muna maimaita zuwa wancan gefe.
- Heron - tada hannun hagu sama da kai, lanƙwasa ƙafafun dama a gwiwa, kama hannun dama ta kafa ka kuma danna kafa zuwa baya na cinya. Taimakon kafa shi ne ma. A kan fitarwa munyi gaba. A kan shayarwa muna shakatawa da kuma ƙananan kafafu. Muna maimaita zuwa wancan gefe.
- Diamond - muna zaune a kan diddige, mun sanya hannayenmu a baya baya, ta da hannayen mu kamar yadda ya kamata.
- Kulle iri ɗaya ne kamar IP, ɗaga hannun hagu a kan kai, ƙananan shi a kan aljihun kafa, kunna hannun dama a bayan baya mu ɗaga shi a hannun hagu. Mun bi hannuwanmu, gyara wuri kuma maimaita zuwa wancan gefe.
- Mountain - IP daya ne. Hannu ya ɗaga kuma ya rufe a kulle a kansa. Mun ƙaddamar da hadaddun yoga warkewa don yatsun baya - hannayensu sun janye mu zuwa sama, sunyi hannayensu kuma suna tura su a gwiwoyi, hannayensu a saukar da jiki - yaron yaron.