Ahh, abokinmu na wata-wata. Abu ne da muka koya don jurewa, amma hakan bai sa ya rage zafi ba. Don haka mun haɗu da Katie Richey, mai koyarwa a Lyons Den Power Yoga a Birnin New York, don kawo muku matakan yoga guda biyar don taimaka muku jin daɗi cikin mintuna goma. (Kuma watakila ku bi aikinku tare da ɗan cakulan ice cream. Namaste.)
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Lyons Den Power YogaRAGDOLL
Tsaya tare da faɗin hips na ƙafafu dabam. Kunna gwiwoyinku har sai ƙananan haƙarƙarinku suna hutawa a kan cinyoyinku (yana da kyau idan kun yi babban lanƙwasa). Lankwasa hannuwanku don haka hannun hagunku yana riƙe da gwiwar dama kuma hannun dama yana riƙe da gwiwar hagu. Numfashi sosai cikin cikin ku bari kanku ya rataya. Ci gaba da shaka da fitar da numfashi da yawa. Idan kana da bargon yoga (ko tawul na birgima), sanya shi tsakanin cinyoyinka da ƙananan ciki.
Me yasa yake taimakawa: Matsin cinyoyinku akan ƙananan cikinku, tare da motsin numfashinku, zasu tausa sassan jikin ku daga ciki kuma suna taimakawa wajen rage ciwon baya.
Lyons Den Power YogaKUJERAR KUJERAR
Tare da ƙafafunku tare, durƙusa gwiwoyinku kuma ku mayar da kwatangwalo kamar kuna zaune a kan kujera mai tunani. Matse gwiwoyi da cinyoyinku tare. Kawo hannayenka zuwa zuciyarka kuma danna tafin hannunka tare. Ɗauki gwiwar gwiwar hagu zuwa gwiwa na dama don ƙirƙirar jujjuyawar jiki na sama. Numfashi don tsawaita, numfashi don zurfafa zurfafa. Aika numfashi zuwa ƙananan ciki kuma bari kowane karkatarwa tausa gabobin ciki. Maimaita a daya gefen.
Me yasa yake taimakawa: Juyawa yana hutar da mahaifar ku kuma yana sanya kumburin ciki. Wutar da ke cikin ƙafafu da juya ta cikin kashin baya zai taimaka wajen rage ciwon baya kuma ya sa ku ji kuzari.
Lyons Den Power YogaMERMAID HUKUNCI
Sanya ƙafar dama a gaba da ƙafar hagu na baya, sannan ka lanƙwasa gwiwa na dama don rage kanka cikin dogon huhu mara nauyi. (Idan kuna jin gajiya, kawo gwiwa na hagu zuwa ga tabarma.) Sanya hannun dama a saman cinyar dama. Sanya hannun hagu a ƙasa a ƙarƙashin kafadar hagu kuma ku karkata a hankali zuwa dama. Numfashi cikin sassanku, koda da ƙananan ciki. Maimaita a daya gefen.
Me yasa yake taimakawa: Wannan matsayi shine psoas (aka tsokar tsoka) da kuma mabudin jiki na gaba. Juyawar detoxing ta cikin ƙananan ciki yana taimakawa rage ƙumburi, kuma mabuɗin hip yana taimakawa rage ƙananan ciwon baya yayin zagayowar ku.
Lyons Den Power YogaRABIN TAMBAYA
Kawo gwiwa na dama zuwa tabarma kuma ka mika kafar hagu a bayanka kai tsaye. Sanya gashin ku na dama don ya kusan zama daidai da gaban tabarmar ku kuma ƙafar dama ta dace da gefen hagu na jikin ku. Ka nutse hips ɗinka na dama zuwa bayan tabarmar ka har sai kwandonka ya yi murabba'i. Sannan ka runtse jikinka akan kafarka ta dama kuma ka kwantar da kan ka kan toshe ko tawul. Ka mika hannunka a gabanka. Kuna iya danna ƙafar ƙafar baya don ƙarin tallafi. Maimaita a daya gefen.
Me yasa yake taimakawa: Rabin tattabara mai zurfi ce mabudin hip. Bude hips yana sauƙaƙa matsa lamba akan ƙananan kashin baya da numfashi a cikin wannan matsayi zai aika sabon jini zuwa gabobin ku na ciki.
Lyons Den Power YogaSUPINE TWIST
Ka kwanta a bayanka tare da zana gwiwa na dama a cikin kirjinka kuma ƙafar hagunka ta shimfiɗa. Ja gwiwa na dama a jikinka har sai ya taba gefen hagu na tabarma. Mika hannun dama zuwa dama kuma aika kallonka akan babban yatsan hannun dama. Numfashi sannan a maimaita a daya bangaren.
Me yasa yake taimakawa: Juya karkacewa yana daidaitawa da kawar da ƙashin ƙugu yayin da yake sakin sassan jikin ku a hankali, wanda ke taimakawa tare da murƙushewa. Miƙewa na iya rage tashin hankali na ƙasa.
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