Yoga ita ce tsarin India mafi tsufa wanda ke ba ka damar haɓaka jikinka da ruhu, yin hoton musamman da kuma bin wani falsafar rayuwa. Ba za ku iya fahimtar dukkan bangarorin wannan kimiyya mai ban mamaki game da ingantaccen rayuwarku ba, idan kun dauki darussan kawai kamar yadda ake dacewa da kyau ko kuma tunanin cewa yoga abu ne na ciwon baya ko ciki. Ainihin, kana bukatar ka fara da ka'idar - duba cikin littattafan, jin hikimar falsafar rayuwar da yoga ke bayarwa, sannan sai ka ci gaba da gabatar da yoga.
Yoga don farawa ya haɗa da nuna wannan mamaki da sauki. Zai fi kyau a kira su asanas - ana kiran wannan hanyar ta musamman da ake buƙatar ɗauka. Bari muyi la'akari da wasu darussa na musamman (asanas) na yoga:
- Kyakkyawan motsa jiki na yoga: tadasana, ko sanya MOUNTAIN . Wannan daga wannan ya sa duk wani hadarin ya fara. Kyakkyawan amfani shine irin wannan aikin yoga na mata waɗanda ke da matsala tare da jinkiri. Tsaya tsaye, kafafu kafafu tare, tsokoki na cinya suna da tsantsar, kai ya tashi kadan, an yaye kafadu, hannayen suna rataye jiki tare da jiki, fuska fuska ne. Yi hankali a tsakiyar jikin ku kuma tsaya a can na minti 1-2.
- Vrksasana, ko Matsayi na Ƙari. Irin wannan aikin yoga yana da sauki a gida. Tsaya a cikin MOUNTAIN POSITION da aka bayyana a sama, sa'an nan kuma kunna ƙafafun dama a cikin gwiwa kuma motsa gwiwa a gefe. Ɗauki tari tare da hannunka kuma sanya shi a sama a cinya hagu, kusa da ƙashin ƙugu. Kashi na dama ya kasance a cikin wannan jirgi tare da jiki, kar a kai gaba ko baya. Exhale, ta da hannunka sama, haɗa hannunka. Kawai haka don minti 1-2 kuma canza kafafunku don sake maimaita aikin tare da sauran goyon bayan kafa.
- Trikonasana, ko tsayayyen alawur. Irin wannan motsa jiki don farawa yoga zai kasance da amfani sosai ga wadanda ke da aikin yin aiki. Tsayi tsayi, kafafu sun yada a kan m 1. An miƙa hannayen hannu a bangarorin da suka dace da ƙasa, dabino suna duba ƙasa. Exhale kuma kunna zuwa hagu, taɓa ƙasa tare da hannun hagu kusa da ƙafa. Ka tashi ka dubi hannun dama. Kawai tsaya don wani lokaci. A lokacin da ake shafewa, komawa zuwa wurin farawa. Yi maimaita don sauran gefen, kuma kammala dukan aikin farko sau 5 a kowane gefe.
- Bhujangasana, ko kuma Snake. Wannan matsayi yana taimakawa wajen cire ƙuƙwalwar ciki a cikin ciki, wanda aka kafa a cikin wadanda suke jagorancin salon rayuwa. Ku kwanta a ciki, ku ajiye kafafun ku daidai, ku taɓa ƙafafunku. Hannun hannaye, sa dabino a bene a kusa da ɗakin. Raga kanka, sannu a hankali ya fitar da iska, gyara hannunka kuma kunna baya kamar yadda ya yiwu. A lokaci guda, juya kanka ka koma baya ka koma baya. Kada ku bude baki! Dakatar da ƙananan seconds, sa'an nan kuma shafe shi kuma ya koma wurin matsayinsa. Maimaita sau biyar.
- Halasana, ko ladabi. Wannan matsayi yana da tasirin gaske game da lafiyar lafiyar ƙarancin jini da kuma juyayi. Karyar da baya, hannayenka tare da jiki, dabino, kafafu kafafu. A kan yin haushi, tayi sama da kafafunku na sama har sai kun isa kusurwar dama tare da jiki. Bayan haka, exhale da kuma a lokacin fitarwa, kawo ƙafafunka a kan kai ka kuma taɓa kasa. Tsaya a can har dan lokaci kuma komawa zuwa wurin farawa. Maimaita sau 5.
- Sarvangasana, ko Matsayin da yake da shi. Wannan aikin yana kawo gagarumar amfani ga dukan jiki. Karyar da baya, hannayenka tare da jiki, kafafu madaidaiciya. Riƙe numfashinka, tayi kafafunka a tsaye kuma ka riƙe ƙananan baya don jikinka da ƙafafu daidai ya zama daidai. Rike kwakwalwarka zuwa kirjinka, shakatawa da kuma numfasawa. Ku ciyar da minti 1-2 a cikin tsayi, ƙara yawan lokaci har sai kun isa minti 10. Sa'an nan kuma sannu a hankali, ƙwaƙwalwar da ke bayan bayanan ta nutse zuwa bene.
Yoga, mafi mahimmanci, wani samin gwaje-gwaje don farawa, yana kawo gagarumar amfani ga jiki duka. Gwada shi kuma ku gani don kanku!