Anan Akwai Yoga Asanas 6 Don Sauke Haɗin Haɗin Haɗin Haɗin

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Yoga na iya taimaka muku don magance matsaloli daban-daban na kiwon lafiya. Farawa daga warkar da ƙaura da inganta ƙarfin gwiwa, hakan yana taimaka muku magance bakin ciki da inganta lafiyar jima'i. Yanzu, wannan bai zama mai ban sha'awa ba?

Idan kana cikin wadanda ke fama da ciwon mara na hadin gwiwa da gajiya lokacin da kake yin aiyuka na yau da kullun ko kuma idan ka yawaita zafin ciwo don kashe zafin, to da alama kana bukatar ka juya zuwa ga hanyar gama gari kamar yoga don taimako.

Me ke Haddasa Hadin gwiwa?

Yayin da kuka tsufa, akwai damar samun haɗin gwiwa. Tsarin kashi mai rauni, rashin muhimman abubuwan gina jiki a jiki, rashin cikakken motsa jiki, da sauransu duk na iya ƙara azaba. Arthritis ita ce mafi yawan dalilin ciwon haɗin gwiwa.

Wani lokaci, ciwon na iya kasancewa saboda kumburin matsowa kusa da gidajen, saboda cututtukan cututtuka, rauni, saboda wasu rashin lafiya kamar gout, lupus, yawan amfani da haɗin gwiwa, fibromyalgia, kamuwa da ƙashi, osteoporosis, da sauransu. .

Ta yaya Yoga ke da Amfani Wajen Sauke Haɗin Haɗin Haɗin gwiwa?

Kodayake shan magani na iya rage radadin, akwai yiwuwar cewa ciwon zai sake dawowa bayan wani lokaci. Koyaya, yoga hanya ce da aka gwada-lokaci wanda zai iya taimaka muku kawar da ciwon gaba ɗaya. Baya ga jujjuya jikinku, hakan yana sanyaya zuciyar ku, yana taimaka muku ku jimre da zafi kuma.

Aikin yoga akai-akai na iya inganta sassauƙa da aiki na haɗin gwiwa, ban da rage ciwo da damuwa. Yoga kuma yana rage kumburi. A zahiri, karatuttukan sun nuna cewa masu aikin yoga suna da matakan ƙananan sunadarai masu haifar da kumburi a cikin jinin su.

Yoga Matsayi don Taimakawa Ciwon Haɗaɗɗu

Anan akwai yanayin yoga guda shida waɗanda zasu iya zama masu fa'ida cikin saukaka haɗin gwiwa. Baya ga taimaka wa gidajenku, suna kuma taimakawa wajen karfafa su.

• Trikonasana (Yankin Triangle)
• Veerasana (Matsayin Jarumi)
• Saniya Fuskantar Matsayi
• Vrikshasana (Itace Pose)
• Bridge Matsayi

1. Trikonasana (Yankin Bamuda)

Amfanin:

• Yana rage zafi a wuya da kafaɗa.

wasan kwaikwayo na bollywood tare da amsoshi

• Yana saukaka gabobi masu kauri.

• rearfafa ƙafafunku, gwiwoyinku, ƙafafunku, da kirjinku.

• Inganta narkewa da kuzari.

• Yana rage damuwa da damuwa da inganta nutsuwa.

• Yana taimakawa wajen bugun acid da cututtukan ciki.

Yadda za a yi:

• Tsaya madaidaiciya tare da kafafu baya tare da juya ƙafa ɗaya a waje kamar yatsun kafa na fuskantar gefe kuma juya ɗayan ƙafa kaɗan zuwa ciki.

• Yanzu miƙa hannunka gefe.

• lankwasa a kwankwason ka kuma rage hannunka daya zuwa ga juya juya dayan hannun kuma ya dago zuwa sama.

• Numfashi yayin da kake lankwasawa. Sanya hannunka ko dai a idon sawunka ko gwiwa.

• Shaka da fitar da iska a hankali kuma bawa jikinka damar shakatawa. Tabbatar cewa kwatangwalo a tsaye. Riƙe wannan yanayin don ƙididdigar numfashi biyar.

• Fitar numfashi ka dawo matsayin da kake.

• Maimaita a daya bangaren.

Tukwici: Kada ku yi aiki tuƙuru sosai yayin yin hakan. Hakanan, guji wannan yanayin idan kuna da hawan jini ko ƙaran jini, ƙaura, gudawa, da wuya ko rauni na baya.

2. Veerasana (Matsayin Jarumi)

Amfanin:

• Sautin tsokoki, cinyoyi, kwatangwalo, da hannaye.

• Babban magani ga cututtukan zuciya, yana ƙaruwa wurare dabam dabam a gabobin, kuma yana ƙarfafa haɗin gwiwa.

• Inganta wurare dabam dabam a cikin ɗakunan kuma yana sanya su sassauƙa.

• Sautin tsokoki na kirji da inganta karfin huhu.

Yadda ake yi

• Zauna a kan shimfidar yoga ka shimfiɗa ƙafafunka zuwa waje tare da riƙe baya a miƙe.

• lanƙwasa ƙafarka ta hagu a gwiwoyi ka sa yatsun ƙafarka a ƙarƙashin gindi na hagu.

• lanƙwasa ƙafarka ta dama a gwiwoyin ka sa yatsun ƙafarka a cinyar ƙafarka ta hagu.

• Miqa hannayenka a gabanka, daga su sama a kanka, sannan ka sunkuya su a gwiwar hannu da kuma gwiwa a tafin hannunka.

• Kawo su ƙasa tare kuma ɗora wuyan hannunka a kanka.

3. Saniyar Fuskantar Shanu

Amfanin:

• Amfani ga haɗin gwiwar gwiwar hannu, kafadu, yatsu, wuya, kashin baya, da ƙugu.

• Yana inganta zirga-zirgar jini a gwiwoyi da idon sawu.

• Sautin tsokoki da jijiyoyi kuma yana kara musu karfi.

• Yana rage tauri da sanya man gaɓoɓi.

• Yana inganta aikin zuciya da huhu.

Yadda ake yi

• Tanƙwara gwiwoyinku ka ɗora akan tabarma ta yadda ƙwanka na sama ya miƙe kuma gwiwoyinka za su ɗauki nauyi. Sa yatsun yatsunku su nuna a kasa.

• Takeauki hannunka na dama, lanƙwasa shi a gwiwar hannu, ka sanya shi a bayan bayanka.

• Takeauke hannunka na hagu a kanka, lanƙwasa shi a gwiwar hannu da saman kunnenka.

• Sanya hannun hagu a tsakar wuyanka ka rike hannun damanka da ita.

• Numfashi mai kyau yayin yin wannan asana.

• Fita daga asana yayin zaune sai ka dawo da hannayenka zuwa ga yadda suke.

Tukwici: Idan kuna fama da matsanancin cututtukan zuciya, ana iya yin wannan asana a zaune a cikin Padmasana kuma.

4. Vrikshasana (Itacen sanda)

Amfanin:

• Sautunan sawu, gwiwoyi, hip, haɗin gwiwa, kafadu, gwiwar hannu, hannu, da yatsu.

• Yana kara yaduwar jini a kewayen gidajen da abin ya shafa kuma yana rage radadi.

• Sautunan tsokoki na ciki da ciki.

• kwantar da hankali da inganta hankali.

Yadda ake yi

• Tsaya tare da kafafu tare.

• Sanya nauyinka a kafa daya sannan ka daga dayan kafa ta yadda kafar zata fuskanci ciki zuwa gab da gwiwa. Zaki iya rike kafarki don jan kafa.

• Za a iya sanya dusar ƙafarku a cinyarku ta sauran ƙafafun, kusa da ƙashin ƙugu.

• A hankali ɗaga hannuwanku sama da kanku, tare da nuna yatsu zuwa rufin.

• Numfasawa a hankali da kokarin kiyaye daidaito.

Tukwici: Idan kuna da rauni a gwiwa, bincika likitan ku kafin yin wannan asana.

gyaran gida na gyaran gashi

5. Bridge Pose

Amfanin:

• Taimakawa kashin bayanka da kashin bayan ku.

• Yana rage zafi, taurin kai, da rashin jin daɗi.

• Yana magance cutawar wuya, hannuwa, da tafin hannu.

• Kula da hawan jini, kwantar da hankali, inganta narkewa, da saukaka numfashi. matsaloli.

Yadda za a yi:

• Kwanciya kwance akan shimfidar yoga tare da ƙafafu kwance a ƙasa.

• Fitar da numfashi ka daga jikinka tare da wuyanka da kai daddafe kan tabarma sauran jikinka kuma suna nuna iska.

• Yi amfani da hannayenka don tura don ƙarin tallafi.

Tukwici: Kada ka cika bayyana ko cutar da kanka. Guji wannan yanayin idan kuna da rauni a wuya ko rauni.

Matakan kariya:

1. Fahimci gazawar jikinka kayi kawai gwargwadon yadda zaka iya yi cikin kwanciyar hankali. Idan ciwo ya tsananta, dakatar da aikin kuma tuntuɓi ƙwararren likita kafin sake komawa aikin.

2. Duk yoga postures ya kamata ayi ne kawai a karkashin kulawar ƙwararren masanin.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin