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Yoga cikakkiyar hanya ce da ke nufin taimaka maka inganta ƙoshin lafiyar ku da ƙoshin lafiyar ku da lafiyar ku. Karatuttukan sun tabbatar da cewa yoga na iya taimaka muku a kokarin ku na rage cin abinci mara kyau, bugun zuciya, barin shan taba, taimaka muku wajen rage damuwa, inganta haɓaka, yaƙi da rashin bacci da sauransu. [1] .

Kyakkyawan motsa jiki mai tasiri da tasiri ga mata masu ciki, yoga ba kawai taimakawa samar da taimako yayin daukar ciki ba, amma kuma yana iya taimakawa shirya jikin ku don aiki da haihuwa. A cikin wannan labarin, Boldsky zai gaya muku game da 7 yoga asanas wanda zai iya amfanuwa da isarwa na yau da kullun.

Kamar yadda likitoci suka ba da shawara, hanya mafi kyau don shirya jikin ku don bayarwa na yau da kullun shine ta hanyar motsa jiki da abinci mai kyau. Yoga kafin haihuwa shine ɗayan kyawawan motsa jiki waɗanda ke taimakawa shirya jiki kafin isarwar al'ada.

yi fim online

Kamar yadda karatu ya nuna, yoga kafin haihuwa yana amfanar da jiki ta hanyoyi masu zuwa [biyu] :

Taimako yana taimakawa aiki
Yana rage zafin nakuda
Yana ƙarfafa yankin ƙugu
Inganta zagayawar jini
Inganta ingancin bacci

Mun zana jerin yoga masu daukar ciki bakwai wadanda zasu iya taimakawa shirya jikinka don isarwar al'ada. Kalli wannan Yoga Yana Yin Bayarwa Na Al'ada .

1. Konasana ko Angon Pose

Matsayi na kusurwa zai iya taimakawa ƙarfafa hannayenku, ƙafafu, igiyar baya da tsokoki a ɓangarorin jikinku [3] . Hakanan yana taimakawa haɓaka sassauƙan kashin baya kuma yana magance ciwon baya.

Yadda Ake Yin Konasana ko Matsayin Angle:

Mataki na 1: Tsaya tsaye tare da ƙafa game da nisan faɗin hip baya da kuma makamai kusa da jiki.
Mataki na 2: Sannu a hankali a cikin numfashin kuma ɗaga hannun hagu domin yatsun hannu suyi nuni zuwa rufin.
Mataki na 3: Numfasawa ka tanƙwara zuwa dama, da farko daga kashin baya, sa'annan ka motsa ƙashin ƙugu zuwa hagu ka tanƙwara.
Mataki na 4: Juya kan ka don duba sama a tafin hannun hagu kuma ka daidaita gwiwar hannu.
Mataki na 5: Yayin da kake numfasawa, gyara jikinka yayin da kake fitar da numfashi, sai ka sa hannunka na hagu ƙasa.
Mataki na 6: Maimaitawa da hannun dama.

2. Bhadrasana ko Butterfly Pose

Ofayan mafi kyawun lokacin haihuwa yana haifar da fa'ida ga uwa mai jiran gado, shirin malam buɗe ido yana da amfani ga tsokoki da jijiyoyin yankin urogenital kuma yana taimakawa inganta sassauci. Hakanan, yana sauƙaƙa samar da sabon jinin oxygenated zuwa yankin makwancin gwaiwa [4] .

yadda ake samun karfin jiki

Yadda Ake Yin Bhadrasana ko Butterfly Pose:

Mataki na 1: Zauna a ƙasa tare da miƙe kafafu.
Mataki na 2: Yayin da kake shaƙar iska, zana ƙafafunka zuwa gare ka, ka sanya tafin ƙafarka wuri ɗaya kuma duwawu a miƙe.
Mataki na 3: Yanzu, sanya hannayenka akan gwiwoyin ka ko ka hau kan yatsun kafa.
Mataki na 4: Kasance cikin wannan asana muddin kana cikin kwanciyar hankali.
Mataki na 5: Yayinda kake fitar da numfashi, komawa matsayin farawa.

3. Utkatasana ko Kujerar Kujera

Hakanan ana kiran shi tsugunnar da aka gudanar, yin kujerar yoga zai iya haɓaka da ƙarfafa ƙananan tsokoki a cikin latissimus dorsi [5] . Wato, yana taimakawa ƙarfafa ƙashin bayanku, kashin baya da kwatangwalo, shirya jikin ku don haihuwa.

Yadda Ake Yin Utkatasana ko Matsayi:

Mataki na 1: Tsaya kai tsaye a ƙasa ka ɗora ƙafafunka kaɗan.
Mataki na 2: Miƙe hannunka gaba, tare da tafin hannunka suna fuskantar ƙasa da hannayenka a miƙe.
Mataki na 3: To, a hankali ku durƙusa gwiwowinku ku tura ƙashin ƙugu, kamar dai kuna zaune a kan kujera.
Mataki na 4: Kasance cikin matsayin, kiyaye kashin bayanka madaidaiciya da hannayenka layi ɗaya da bene.
Mataki 5: Riƙe hoto don minti 1.
Mataki na 6: Yanzu don komawa matsayin, fara daidaita gwiwoyinku, bi ta hanyar shaƙar numfashi sannan ku ɗaga jikinku ku fitar da numfashi.

4. Parvatasana ko Dutsen Dutse

Matsayi mai dumi, wannan yoga asana yana da tasiri wajen shimfiɗa ƙashin bayanku, makamai da jiki. Hakanan yana taimakawa sauƙaƙe ciwon baya da inganta yanayin jini a ƙasan ciki [6] .

Yadda Ake Yin Parvatasana ko Matsayin Dutse:

Kuna iya yin hakan ta wurin zama ko tsayawa. Idan kana tsaye,

Mataki na 1: Tsaya kan ƙafafunku kuma yada sheqa.
Mataki na 2: Dole ne baya ya zama madaidaiciya, kuma hannayen dole su kasance a kowane gefen jiki.
Mataki na 3: Yi dogon numfashi ka shimfiɗa kashin baya.
Mataki na 4: iseaga dabino sama da kan kai.
Mataki na 5: Laga ƙafafunku kuma ku tsaya akan yatsunku.
Mataki na 6: Yi haka sau goma.

Idan kana zaune,

maganin dabi'a na maganin gashi

Mataki na 1: Zauna ƙasa tare da ƙafafunku a rufe.
Mataki na 2: Shaƙa yayin da hannunka suka tashi sama kuma tafin hannunka sun haɗu sama da kai, suna shimfiɗa kashin baya yayin da kake shan numfashi.
Mataki na 3: Yanzu, fitar da iska yayin da kake sassauta kafadun ka.
Mataki na 4: Maimaita wannan sau goma.

5. Paryankasana ko Couch Pose

Kwatankwacin abu mai wahalar gaske, za a iya kauce wa shimfidar shimfiɗa ta masu farawa. Wannan yanayin yoga yana da matukar taimako ga uwa mai jiran gado, yana ƙarfafa tsokoki na ciki da na cinya [7] .

Yadda Ake Yin Paryankasana ko Matsayi:

Mataki na 1: durƙusa a kan shimfiɗar tare da gwiwoyinku a haɗe da cinyoyi daidai da tabarmar.
Mataki na 2: Zauna tare da kwatangwalo tsakanin ƙafafunku da gwiwowin ku tsakanin faɗin tsakuwa.
Mataki na 3: Sannu a hankali dawo don kwanciya.
Mataki na 4: Komawa hannunka baya yayin da kake kwanciya.
Mataki na 5: Yanzu, ɗauki hannayenka sama tare da hannayenka haɗe cikin gwiwar hannu.
Mataki na 6: gwiwar hannu ya kamata ya zama yana latsawa a cikin tabarma don tallafawa jiki yayin ɗuwawu da baya.
Mataki na 7: Tabbatar cewa kambin kan naka yana kwance a hankali akan tabarmar.
Mataki na 8: Riƙe hoton don daƙiƙa 30 zuwa minti 1 kuma ɗauki numfashi mai zurfi da jinkiri.
Mataki na 9: Saki yanayin ta hanyar raɗa hannunka ka dawo da gwiwar hannu a kan tabarma.
Mataki na 10: Huta don 'yan mintoci kaɗan.

Tsanaki: Mata masu ciki marasa ƙwarewa ya kamata su guji wannan yanayin yoga saboda yana da wahala a jingina da tayi.

marilyn Monroe ta faɗi hotuna

6. Yastikasana ko San sanda

Yastikasana yana ƙarfafa jikinka ta hanyar cire duk wani damuwa na tsoka ko tashin hankali. Yana sauƙaƙa raɗaɗin haɗin gwiwa, yayin da yake shimfiɗa ƙafafunka na sama da na ƙasa da kuma kashin baya. Ta hanyar yin asana, zaka iya samar da annashuwa ga tsokokin jikinka, musamman pelvic da ciki [8] .

Yadda ake Yastikasana ko Sanda Matsayi:

Mataki 1: Tsaya kai tsaye a ƙasa ko tabarma.
Mataki na 2: Motsa hannayenka sama da kanka yayin shaƙar iska sosai ka miƙe shi, tare da ƙafafunka.
Mataki na 3: Kula da ƙananan tazara tsakanin ƙafafunku da hannayenku.
Mataki na 4: Kula da matsayin na mintina 20-25, riƙe numfashi a koyaushe.
Mataki na 5: Ka zo wurin asali tare da dogon numfashi mai zurfi kuma dawo da hannayenka zuwa ga ɓangarorinka.
Mataki na 6: Maimaita sau 3-5.

7. Vakrasana ko Twused Pose

Yin wannan aikin yoga zai iya taimakawa ƙarfafa kashin baya, wuya da ƙafafu [9] . Baya ga wannan, murdadden matsayin yana da amfani ga mata masu fata saboda yana taimakawa tausa gabobin ciki, sauƙaƙa wahalar aiki [10] .

Yadda ake Yin Vakrasana ko Matsakaicin Twisted:

Mataki na 1: Zauna tare da miƙe ƙafafunku.
Mataki na 2: Yanzu, lanƙwasa kafar dama ka ja ta gefen ka har sai ta tsaya kusa da gwiwa ta hagu.
Mataki na 3: Sanya hannunka na dama a bayan bayanka da hannun hagu akan gwiwa na dama, ka riƙe ƙafarka ta dama.
Mataki na 4: Bayan haka, a hankali kaɗa gwiwa ɗinka na dama yadda ya yiwu kuma yayin fitar da numfashi, karkatar da gangar jikinka zuwa gefen dama.
Mataki na 5: Yanzu maimaita matakai iri ɗaya tare da gefen hagu.

A Bayanin Karshe…

Duk yoga asanas da aka ambata a cikin wannan labarin sune ainihin asali wanda zai iya taimakawa shakatawa tsokoki kuma shirya jikin ku don canje-canje masu zuwa. Idan kuna da wahalar yin kowane zane, kamar Vakrasana ko Paryankasana, to kada ku wahalar da kanku don cimma burin. Yi magana da mai aikin yoga idan kana da wata shakka.