Ranar Yoga ta Duniya 2019: Yoga 10 Ya Zama don bunkasa Nasihu na Namiji

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Lowaramar ƙidayar maniyyi ko oligospermia cuta ce ta lafiya wacce ake alakanta ta da ƙananan ƙwayoyin maniyyi wanda shine ɗayan abubuwan da ke haifar da rashin haihuwa na maza. Yana rage damar da namiji ke samu na haihuwa, wanda ke haifar da ikon samar da zuriya.

manyan fina-finan matasa 10

Ana gano ƙarancin maniyyi lokacin da adadin maniyyi ya faɗi ƙasa da miliyan 20 a milimita na maniyyi. Matsakaicin adadin maniyyi ya kamata ya kasance tsakanin miliyan 20 zuwa miliyan 120 na mililita na maniyyi, a cewar Hukumar Lafiya ta Duniya. Kuma karancin karancin maniyyi ya zama daya daga cikin al'amuran kiwon lafiya da ake yawan samu a 'yan kwanakin nan ^[1] .

Babban abin da ke haifar da karancin yawan maniyyi shine matsalolin kwayar halitta, rashin abinci mai gina jiki, raunin kwanciya, yawan shan giya, magungunan da aka ba da magani, toxins na muhalli, shan sigari, kwayoyi, karancin abinci mai gina jiki kamar zinc, kiba, damuwa da sauransu. A yanzu, mutane suna karkata ga yoga don magance da yawa daga irin wadannan batutuwa ^[biyu] . Akwai hanyoyi daban-daban na yoga don ƙara yawan maniyyi, wanda zai iya taimaka wa mutum ya dawo da adadin maniyyi na yau da kullun. Yoga kuma yana haɓaka lafiyar glandon haihuwa, tare da faɗaɗa shekarun haifuwa na namiji.

Yoga Yaso Domin Kara Yawan Maniyyi

1. Sarvangasana

Daya daga cikin mafi amfani yoga asanas, kafada yana tsaye a sarvangasana an yi imanin zai taimaka aiki da dukkan gabobin. Zai iya sauƙaƙa damuwa da magance baƙin ciki. Hakanan, taimakon asana yana motsa glandar thyroid kuma yana ƙarfafa jiki duka ^[3] .

Yadda ake

• Ka kwanta a bayanka tare da hannuwa kusa da kai.
• Iseaga ƙafafunku a hankali zuwa kusurwar digiri 90.
• Iftaga gindi da baya don zama a bisa ƙafarka.
• Tallafa bayanka da hannuwanka. Ya kamata a tallafawa nauyin ku ta kafaɗunku da hannuwanku ba kan ku da wuyan ku ba.
• Miƙe ƙafafunku da kashin baya ta latsa gwiwar hannu zuwa ƙasa kuma ku tabbatar da ƙafafunku. Iseaga dugaduganku, sa'annan ku nuna yatsunku sama kuyi ƙoƙarin danna ƙugu a kan kirjin.
• Yi ƙoƙarin kiyaye matsayin fiye da daƙiƙa 30.
• Sannu a hankali komawa matsayin asali. Don wannan, rage gwiwoyinku zuwa goshin. Sauke hannayenku zuwa ƙasa, dabino yana fuskantar ƙasa. Kawo kashin bayan ka a hankali. Asa ƙafafu zuwa bene.
• Huta don dakika 60 kafin maimaita yanayin.

2. Dhanurasana

Har ila yau ana kiransa azaman baka, wannan yanayin yoga yana ƙara yawan jini zuwa gabobin haihuwa kuma yana inganta lafiyar jima'i tsakanin maza. Wannan asana shima yana taimakawa wajen hana dasassar kafa da saurin inzali, don haka yana bunkasa haihuwa ga maza ^[4] .

Yadda ake

• Kwanta kwance kan ciki.
• Iseaga ƙafafunku baya kuma ɗauki hannayenku a bayan kunnuwanku.
• Yanzu kama yatsun hannunka da hannunka.
• Tallafa nauyin jikinka tare da cikinka.
• Yayin da kake shaƙar iska sosai, yi ƙoƙarin ɗaga gwiwoyin ka sama.
• Riƙe hali na tsawon dakika 15 zuwa 30, yayin numfashi kullum.
• Exhale da hankali shakatawa, shimfidawa jikinka.

3. Halasana

Hakanan an bayyana shi azaman garma, wannan yoga asana yana da fa'ida sosai don inganta yaduwar jini zuwa yankin ƙugu kuma yana haɓaka lafiyar haihuwa. ^[5] .

Yadda ake

• Kwanciya a bayan ka ka riƙe hannayenka da tafin hannu a ƙasa.
• Shakata jiki shan deepan kaɗan kaɗan da jinkiri.
• Amfani da ƙarfin tsokoki na ciki, a hankali ɗaga ƙafafu daga ƙasa.
• Rike kafafu madaidaiciya kuma tare.
• A hankali ka matse hannayenka a kasa kana daga gindi.
• Ci gaba da mirgine kashin baya har sai manyan yatsun ku sun isa kasa a saman ku (kar ku tilasta kafafun ku).
• Miƙe ƙafafu da hannaye a kishiyar shugabanci.
• Riƙe na daƙiƙa 15 yayin shan numfashi mai sauƙi da zurfi.
• Don sakin matsayin, a hankali ƙananan kashin baya kuma kawo ƙafafun a tsaye kuma rage ƙafafunku.
• Maimaita sau 2-3.

4. Paschimottanasana

Hakanan ana kiransa azaman lanƙwasa mai zuwa, wannan yana motsa tsakiyar plexus na hasken rana (jijiyoyin tsarin jinƙai a ramin ciki). Wannan motsa jiki na yoga yana taimakawa sautin tsokoki waɗanda ke tallafawa gabobin haihuwa kuma yana hana ƙarancin aiki ^[6] .

Yadda ake

• Zama kai tsaye tare da miƙe ƙafafunku gaba.
• Ci gaba da kashin bayan ka tsaye, sha iska kuma ka miqa hannayenka sama da kanka ba tare da lankwasa gwiwar gwiwar ka ba.
• A hankali sunkuya ka taba ƙafafunka.
• Numfashi a ciki ka riƙe tumbin ka a ciki kuma ka yi ƙoƙarin riƙe matsayin na sakan 60-90.
• Riƙe kanku ƙasa a ƙasa ku yi waje.
• Maimaita wannan sau 10.

5. Kumbhakasana

Hakanan ana kiransa azaman katako, yin wannan wasan motsa jiki yana ƙarfafa jikin babba kuma yana ƙaruwa ƙarfin jima'i. Kari akan hakan, shima yana taimakawa wajen inganta lafiyar jima'i ^[7] .

yadda za a yi amfani da aloe vera a fuska

Yadda ake

• Kwanta kan tumbin ka kuma ajiye hannayenka kusa da kafadun ka.
• Shan iska, tura jikinka daga kasa.
• Kawo jikinka na sama, ƙafafunka, da gindi daga bene a madaidaiciyar layin ka fitar da iska.
• Kula da matsayin na tsawon dakika 15-30, yana numfashi kullum.
• Maimaita sau 4-5.

6. Bhujangasana

Hakanan ana kiranta da suna cobra posse, bhujangasana ya sami suna ne saboda yana kama da maciji kafin harinsa. Matsayi ne wanda galibi ake ba da shawarar don cututtuka daban-daban na lafiya ^[8] . Maciji na saukaka damuwa daga jijiyoyin baya da kashin baya. Hakanan yana inganta ƙoshin lafiya na gabobin haihuwa kuma saboda haka yana inganta haihuwa.

Yadda ake

• Kwanta a kan ciki ka sa ƙafafunka su haɗu wuri ɗaya da yatsun kafa ƙasa.
• Sanya tafin hannunka a gefen kafaɗarka ka bar goshin ya tsaya a ƙasa.
• Sha iska sosai ka daga kanka har zuwa yankin jiragen ruwa. Gwada ganin rufin.
• Kula da matsayin har zuwa dakika 60. Sha iska da shaƙar iska sosai.
• Ku dawo kan matsayin sa na asali yayin fitar da rai sosai.
• Maimaita tsari sau 4-5.

7. Padahasthasana

Kyakkyawan kyau ga sauƙin damuwa da kwantar da jijiyoyin ku, yanayin yana aiki iri ɗaya kamar na uttanasana. Har ila yau, an lasafta shi a matsayin lanƙwasa a tsaye, wannan yoga yana shimfiɗa kwatangwalo, ƙafafu, da kashin baya. Hakanan yana inganta yanayin jini zuwa kwakwalwa ^[9] .

latest aski ga gajeren gashi

Yadda ake

• Rike duwawun ka madaidaici ka ja dogon numfashi yayin da kake daga hannunka.
• Sunkuyar da kai yayin da kake fitar da numfashi ka isa ƙasa da hannunka.
• Duk da yake kuna taɓa ƙasa ku riƙe tafin ku.
• Har ila yau, taɓa yatsun kafa da ƙafafun kafa.
• Kasance a matsayin na minti ɗaya tare da shigar ciki.
• Daga baya, yi numfashi ka dawo matsayin tsaye.
• Maimaita wannan sau 10.

8. Naukasana

Hakanan ana kiranta kamar jirgi, yana taimakawa wajen ƙarfafa ciki, kwatangwalo, da ƙafafu. Yana taimakawa sautin tsokoki na ƙugu kuma yana taimakawa shakatawa na jima'i ^[7] .

Yadda ake

• Zauna tare da miƙe ƙafafunka gaba.
• Rike duwawun ka a tsaye.
• Yi dogon numfashi a ciki ka fitar da numfashi, yayin ɗaga kai, kirji, da ƙafafunka daga ƙasa.
• Riƙe matsayin na sakan 30-60, yayin numfashi na al'ada.
• Shaƙa, sannan kuma yin numfashi mai zurfi, ka huta a hankali ka dawo matsayinka na farko.
• Maimaita wannan sau 10.

9. Setu-bandhasana

Hakanan ana kiransa matsayin gada, wannan yanayin yoga yana taimakawa sake sabuntawa da shakatawa jikinku da hankalinku. Yana inganta harba jini zuwa zuciyarka da sauran sassan jiki, yana bayar da gudummawa kwarai da gaske wajen inganta yawan maniyyi ^[10] .

Yadda ake

• Kwanciya kwance a ƙasa, kuma idan ya cancanta, sanya mayafi mai kauri a ƙasan kafadunku don kiyaye wuyanku.
• Lanƙwasa gwiwoyinku kuma saita ƙafafunku a ƙasa, diddige kusa da kasusuwa na hip kamar yadda zai yiwu.
• Numfashi daga waje, latsa ƙafafunku na ciki da hannuwanku a hankali cikin ƙasa, ku tura ƙashin ƙagu zuwa sama zuwa ga ƙwanjin balaga, kuna kunna gindi ku ɗaga gindin daga ƙasan.
• Rike cinyoyinku da ƙafafunku na ciki a layi daya. Rage hannuwan da ke ƙasa da ƙashin ƙugu ku kuma miƙa hannayen don taimaka muku ku zauna a saman kafaɗunku.
• Aga gindi naka har sai cinyoyi sun kusan daidaita da ƙasan.
• Tsaya gwiwoyinku kai tsaye a kan dugadugan, amma tura su gaba, nesa da kwatangwalo kuma tsawaita kashin baya zuwa gwiwoyin baya.
• Kasance cikin yanayin ko ina daga sakan 30 zuwa minti 1.
• Yayin da kake numfashi, ka saki yanayin, kaɗa kashin baya a hankali zuwa ƙasa.

10. Agnisaar kriya

Wannan shine ɗayan mafi tsufa kuma mafi mahimmancin yoga wanda ke taimakawa ƙara ƙimar maniyyi. Hakanan ana kiransa jujjuyawar ciki, hanyar tsabtace yogic tana inganta zagayar jininku kuma yana kawar da gubobi da ba'a so daga jikinku ^{[goma sha]} .

Yadda ake

• Tsaya kafa tsaye tare da ƙafafunku baya.
• Sanya tafin hannunka akan gwiwowinka.
• Kiyaye ciki.
• Fitar da numfashi gaba daya, rike numfashinka ka ja ciki zuwa iyawarka.
• Sakin rikon ya saki ciki.
• Maimaita aikin yin famfo a cikin motsi da sauri.
• Shakata jikinka ka shaka ka kuma fitar da numfashi kullum.
• Maimaita sau 2-3.

1. [1]Sengupta, P., Chaudhuri, P., & Bhattacharya, K. (2013). Lafiyar haihuwa da yoga. Jaridar duniya ta yoga, 6 (2), 87.
2. [biyu]Sengupta, P. (2012). Kalubale na rashin haihuwa: Yaya kariya daga maganin yoga? .Sananin kimiyyar rayuwa, 32 (1), 61.
3. [3]Sengupta, P., & Krajewska-Kulak, E. (2013). Shin shakatawa na jiki ta hanyar yoga yana da tasiri don yaƙar damuwa da rayuwa?
4. [4]Quinn, T., Bussell, J. L., & Heller, B. (2010) .Filly Fertile: Tsarin Tsara Tsammani na Mako-12 don Samun Ilimi Mafi Inganci. Findhorn Latsa.
5. [5]Quinn, T., & Heller, B. (2011) .Rashin Rashin Haihuwa: Tsafta, Abinci da Dharma don Haihuwa. Findhorn Latsa.
6. [6]Mahatyagi, R. D. (2007) .Yatan Yoga: Jagoran Halitta na Lafiya da Jituwa. Yatan Ayurvedics.
7. [7]Shama, M. NAZARI GAME DA PCOS A AYURVEDA.
8. [8]SHAMANURU, M. K. C. (2013). SAKAMAKON AYYUKAN AIKI AKAN HANYAR HALITTAR MOTA TA KWADAYI DA SAURAYOYIN HALITTU A CIKIN MATA KOLE.
9. [9]Wirawan, I. G. B. (2018). Surya Namaskara yana da fa'ida ga lafiyar jiki. Jaridar kasa da kasa ta kimiyyar zamantakewar dan Adam da 'yan Adam, 2 (1), 43-55.
10. [10]Dhawan, V., Kumar, M., Deka, D., Malhotra, N., Dadhwal, V., Singh, N., & Dada, R. (2018). Yin zuzzurfan tunani & yoga: Tasiri kan lalacewar DNA mai lalacewa & rubucewar bayanan maniyyi a cikin maza maza na ma'aurata tare da maimaita juna biyu.
11. [goma sha]Dhawan, V. I. D. H. U., Kumar, R. A. J. I. V., Malhotra, N. E. E. N. A., Singh, N. E. E. T. A., & Dada, R. I. M. A. (2018). Shigar da salon rayuwa ta Yoga ta hanyar magance rashin samun dasa tsire-tsire. Indian J. Sci. Sakamakon, 18 (2), 01-08.

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