Surya Namaskar Don Rage nauyi

Mafi Kyawun Sunaye Ga Yara

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An shirya duka don cimma burin motsa jikin ku na keɓe amma kuna fama da ɓacin lokaci? To, ba damuwa, tare da Surya Namaskar, zaku iya fara asarar nauyi da tafiyar motsa jiki ba tare da wahala ba. Har ila yau, an san shi da Sun Salutation, wannan aikin yoga ya shahara don taimakawa mutane su sami dacewa ta hanyar yoga 12. Ƙara wannan motsa jiki zuwa aikinku na safiya tare da wasu shimfidar dumi don yin Surya Namaskar don asarar nauyi.

Menene Surya Namaskar?

Ma'anar biyayya (Namaskar) zuwa Rana (Surya), Surya Namaskar kalmar Sanskrit ce kuma ta ƙunshi saitin yoga asanas 12 masu ƙarfi waɗanda ke da tasiri na musamman akan duka biyun, lafiyar tunanin ku da ta jiki. Yana da cikakken motsa jiki na jiki wanda ya zama tushe na yoga iko kuma yana inganta asarar nauyi.

An gane shi a matsayin daya daga cikin mafi tasiri hanyoyin da za a cimma nauyi asara da kuma an gwada da gwada da masana a tsawon ƙarni. Yana ƙarfafa jikin ku da tsokoki na tsakiya, yana inganta kwararar jini, yana daidaita numfashinku kuma yana kiyaye jikin ku cikin siffar.

Ko da yake ana iya yin motsa jiki kowane lokaci a rana, yin shi a kan komai a ciki zai ba ku matsakaicin amfani .

Amfanin Surya Namaskar

• sassauci
• Fata mai haske
• Ƙarfafa haɗin gwiwa da tsokoki
• Mafi kyawun tsarin narkewar abinci
• Mafi kyawun lafiyar hankali
• Detoxification da jini wurare dabam dabam

Surya Namaskar don Rage nauyi

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yoga asanas don asarar mai ciki

Surya Namaskar kyakkyawan tsarin motsa jiki ne don cimma asarar nauyi ba tare da matsin lamba na fita zuwa motsa jiki ba. Cikakken kubuta daga aikinku-daga- aikin gida , Duk abin da kuke buƙatar ku yi shine ku hau kan matin yoga tare da murmushi kuma ku ji daɗin tsarin. Ƙara aƙalla na mintuna biyu na bimbini kafin da bayan asana don lalata tunanin ku da jikin ku.

Yin zagaye ɗaya na Surya Namaskar yana ƙone kusan adadin kuzari 13.90 , kuma lambar sihirin da za a shafa Surya Namaskar don asarar nauyi shine 12. Kuna iya farawa ta hanyar yin 5 na shi kullum sannan ku ƙara shi zuwa 12 tare da lokaci, wanda zai taimake ku rasa calories 416. Kuna son gwada Surya Namaskar don asarar nauyi? Karanta gaba don fahimtar asanas a cikin zurfin.

NASIHA: Rike kowane matsayi aƙalla daƙiƙa 5 don cimma sakamako mafi kyau. Hakanan, yin wannan asana a gaban Rana zai taimaka muku samun ingantaccen sakamako na lafiya tunda zai haɓaka matakan Vitamin D3.

Yadda Ake Yin Surya Namaskar

Asana 1 – Pranamasana (Prayer Pose)

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Fara da tsayawa tsaye akan tabarmarku tare da faɗaɗa kafaɗunku da hannaye a gefenku. Yi numfashi yayin da kuke ɗaga hannuwanku biyu zuwa sama kuma ku fitar da numfashi yayin da kuke haɗa su zuwa ga mudra namaskar.

NASIHA: Ka tuna da kiyaye bayanka a tsaye a kowane lokaci don kauce wa matsa lamba a kan ƙananan baya.

Asana 2 – Hastauttanasana (Raised Arms Pose)

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Mataki na gaba shine a canza daga tsayawar sallah don yin baka na baya. Don yin haka, shaka tsawon jikin ku ta hanyar ɗaga hannuwanku sama sannan kuma lanƙwasawa da baya.

kayan shafa tips mataki-mataki

NASIHA: Don jin shimfiɗar da ta dace, tura diddige ku ƙasa a ƙasa yayin da kuke kaiwa saman rufi da hannayenku.

Asana 3 - Hastapadasana (hannu zuwa ƙafar ƙafa)

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Bayan haka, fitar da numfashi kuma lanƙwasa ƙasa daga kugu, tabbatar da cewa bayanka ya miƙe. Idan kun kasance mafari, zaku iya zaɓar don gyara kuma ku durƙusa gwiwoyinku don ajiye tafin hannunku a ƙasa don tallafi.

NASIHA: Burin ba shine ka taba kasa da tafin hannunka ba, a miƙe bayanka duk yadda za a yi ka lanƙwasa.

Asana 4 - Ashwa Sanchalanasana (Equestrian Pose)

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yadda za ku tsaya wa kanku

Na gaba, shaka yayin da kake tura ƙafar hagunka baya gwargwadon iyawa yayin da kake ajiye ƙafar dama tsakanin tafin hannunka biyu. Taɓa gwiwa na hagu zuwa ƙasa kuma mayar da hankali kan tura ƙashin ƙugu zuwa ƙasa yayin da kake riƙe baya madaidaiciya da kallon sama. Numfashi yana da mahimmanci a kowane motsa jiki. Tare da lokaci, gwada mayar da hankali kan numfashi daga ciki wanda kuma zai taimaka maka samun asarar nauyi tun da zai kunna ainihin ku.

Asana 5 – Dandasna (Stick Pose)

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Har ila yau, an san shi da tsayin daka, fitar da numfashi kuma dawo da ƙafar dama yayin da tabbatar da cewa kafafu biyu suna da nisa. Rike hannunka daidai da ƙasa kuma yi amfani da su don daidaita nauyin jikinka. Numfashi mai zurfi. Yi hankali da inda aka sanya kwatangwalo da ƙirjin ku - kada ya zama babba ko ƙasa sosai.

NASIHA: Ka tuna ka daidaita dukkan jikinka a madaidaiciyar firam guda ɗaya, kamar sanda.

Asana 6 - Ashtanaga Namaskar (Gaskiya Jiki Takwas tare da Sallama)

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Yanzu, fitar da numfashi kuma a hankali kawo gwiwoyi, kirji, da goshin ku a ƙasa yayin da kuke tura kwatangwalo zuwa sama. Matse yatsun kafa kuma ka kasance a cikin wannan yanayin yayin da kake yin numfashi mai zurfi.

Asana 7 – Bhujangasna (Cobra Asana)

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Na gaba, shaka yayin da kuke ɗaga ƙirjin ku sama da zamewa gaba. Tabbatar kiyaye hannayenku da ƙarfi a ƙasa kuma gwiwar gwiwar ku kusa da hakarkarinku. Don guje wa cutar da ƙananan baya, tabbatar da duba sama, tura kirjin ku waje da ƙashin ƙugu zuwa ƙasa.

NASIHA: Idan kun ji rashin jin daɗi a kowane lokaci, to, ku ji daɗi don shakatawa jikin ku ta hanyar shan numfashi kaɗan.

yadda ake cire tan a fuska nan take

Asana 8 - Adho mukh savana (Kare mai fuskantar ƙasa)

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Daga maƙarƙashiyar maƙarƙashiya, fitar da numfashi da ɗaga kugu da hips sama yayin da kuke riƙe hannayenku da ƙafafu a ƙasa. Ya kamata jikin ku ya samar da triangle. Ka tuna ka rike bayanka a mike kuma ka dan durkusa gwiwoyinka kadan idan ka ji mikewa mai raɗaɗi akan hamstrings.

Asana 9 - Ashwa Sanchalanasana (Equestrian Pose)

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Yanzu, numfasawa kuma komawa zuwa Matsayin Dawakai, amma wannan lokacin da ƙafar dama. Don yin haka, lanƙwasa ƙasa daga yanayin da ya gabata, kuma kawo ƙafar hagu a tsakanin tafin hannunku yayin da kuke ajiye gwiwa ta dama a ƙasa. Matsa yatsun kafa a ciki kuma ka tabbata ka kiyaye kafarka ta hagu daidai da kasa.

NASIHA: Don samun sakamako mai kyau, ci gaba da kunna ainihin ku ta hanyar zana cibiya a ciki, da manne gindinku.

Asana 10 - Hastapadasana (Hand to Foot Pose)

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Daidai da Asana 3, Exhale kuma dawo da ƙafar dama ta gaba kuma kuyi ƙoƙarin kiyaye ƙafafu biyu a tsaye yayin da kuke lanƙwasa baya. Wannan asana yana ɗaya daga cikin ƴan kaɗan waɗanda ke taimakawa wajen ƙarfafa ƙwanƙwaran ku (bayan kafafunku).

NASIHA: Yana da mahimmanci don shakatawa jikin ku yayin yin wannan asana don tabbatar da isasshen jini.

Asana 11 – Hastauttanasana (Raised Arms Pose)

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Numfashi kuma komawa zuwa Matsayi na 2, tabbatar da cewa kun shimfiɗa dukkan jikin ku - daga yatsun kafa zuwa saman yatsun ku.

yaya zan kara karfin gwiwa

NASIHA: Yayin mikewa, tabbatar da kiyaye biceps ɗinku kusa da kunnuwanku, kuma kafaɗunku sun zagaye.

Asana 12 – Tadasana (Tsaye ko Bishiyar dabino)

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A ƙarshe, fitar da numfashi kuma saukar da hannayenku ƙasa.

NASIHA: Akwai bambance-bambancen Surya Namaskar da yawa. Bin daya da yin shi a kowace rana zai taimaka maka rage nauyi da sauri.

Surya Namaskar Don Rage Nauyi: FAQs

Q. Shin Surya Namaskar ta isa don rage kiba?

TO. Yin Surya Namaskar a lokaci guda a kowace rana hakika zai taimaka muku wajen rage kiba. Koyaya, don sakamako mafi kyau, haɗa shi tare da ayyukan ɗumi mai haske da sauran matakan yoga don a cikakken dacewa kwarewa .

Q. Yaya tsawon lokaci kuke buƙatar yin aikin Surya Namaskar?

TO. Yin la'akari da zagaye ɗaya na Surya Namaskar yana ɗaukar kusan mintuna 3.5 zuwa 4, kuna buƙatar ware mafi ƙarancin mintuna 40 a kowace rana, kuma kuyi shi kwanaki 6 a kowane mako.

Karanta kuma: Amfanin Surya Namaskar - Yadda Ake Yi

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