Yoga don masu farawa

A yau, muna kawo muku aikin yoga mai sauƙi don masu farawa. Za mu bincika Asana guda bakwai masu sauƙi waɗanda ke taimakawa wajen sa jiki ya fi sauƙi da sakin tashin hankali. Ba ka buƙatar zama ƙwararren yoga don jin daɗin fa'idodin wannan tsohuwar al'ada, waɗannan asanas za a iya yin su a ko'ina da kowa.

Kalli bidiyon daga namu Masanin Ayurveda don ganin nunin wannan aikin yoga kuma ku fahimci mahimmancinsa.

Asana mataki-mataki

1º Motsa jiki

1. Zauna tare da shimfiɗa kafafunku gaba kuma tafin hannunku a kan ƙasa a bayanku;
2. Fara juya ƙafar ku zuwa gefen dama gwargwadon iyawa don shimfiɗa maruƙanku;
3. Yi sau 15-20;
4. Maimaita haka da ƙafar hagu;
5. Miƙa ƙwanƙolin ƙafafunku gaba, miƙewa da kyau, sannan zuwa baya;

Wannan Asana yana shimfiɗa maruƙan, yana ƙara sassauci da sakin tashin hankali a cikin maruƙa da ƙafafu.

2° Motsa jiki

1. Zauna tare da kafafunku suna shimfiɗa gaba, dan kadan bude;
2. Lanƙwasa ƙafarka na hagu kuma sanya ƙafar hagu a saman kafar dama, kusa da jikinka. Idan ba za ku iya sanya shi a saman ba, za ku iya barin ƙafar ƙafarku tare da ƙafar dama;
3. Riƙe gwiwa na hagu kuma ku kawo ƙafar ku kusa da ƙirjin ku, ko da yaushe kiyaye bayanku madaidaiciya;
4. Rage ƙafar hagu a hankali har sai gwiwa ya taɓa ƙasa, jin matsa lamba kuma yana shimfiɗa komai. Sanya dan kadan a kan gwiwa na hagu tare da hannunka;
5. maimaita wannan hanya sau uku ko hudu;
6. Maimaita wannan hanya, canza kafa.

Wannan motsa jiki yana shimfiɗa ƙafafu da kyau, musamman cinyoyin

3º Motsa jiki

1. Ka shimfiɗa hannuwanka a gabanka;
2. Haɗa hannuwanku tare da yatsanku sama da manyan yatsanku;
3. Ku haɗa hannuwanku wuri ɗaya, ku juya su waje;
4. Yanzu maimaita juya ciki

4º Motsa jiki

1. Ka shimfiɗa hannuwanka a gabanka;
2. Bude da rufe hannayenku damtse, barin babban yatsan yatsa sama da sauran yatsu;

5º Motsa jiki

1. Sanya yatsanka a kan kafadu don haka hannun hagu ya kasance a kafadarka ta hagu kuma hannun dama yana kan kafadar dama;
2. Juya hannayenku zuwa ciki ta hanyar madauwari, yakamata gwiwar gwiwarku su hadu yayin wannan motsi;
3. Sannan maimaita motsin yana juya waje.

Bude kafadu a fadi yayin motsi. Wannan motsa jiki yana da kyau ga kafadu

6º Motsa jiki

1. Ka miƙa hannunka na dama a gabanka;
2. Tare da hannun hagu, sanya waje na gwiwar gwiwar ku sama da gwiwar hannu na hannun dama. A cikin wannan matsayi, za a ketare hannunka kuma za a mika hannun hagu a gaban fuskarka;
3. Kawo hannun dama kusa da jikinka tare da taimakon hannun hagunka, jin tsayin kafadarka ta hagu;
4. Dubi wurin hannun dama, ku matse shi sosai don ya miƙe;
5. Maimaita abu ɗaya, canza hannu.

7º Motsa jiki

1. Zauna tare da ƙetare ƙafafu, baya baya kuma idanunku a rufe;
2. Juya wuyan ku gwargwadon iyawa, lokacin da kanku yake ƙasa, haƙar ku ya kamata ya kasance kusa da ƙirjin ku;
3. Juyawa sau 15;
4. Sa'an nan kuma maimaita juya zuwa wancan gefe;
5. Sannan mayar da kai gwargwadon iyawarka ba tare da tilasta shi ba, jin tsayin makogwaro;
6. Sa'an nan kuma ku saukar da kanku, ku kusantar da haƙar ku zuwa ga ƙirjin ku;
7. Maimaita matakai 6 da 7 'yan lokuta;
8. Juya kan ku gefe ɗaya, ku kawo kunnuwanku kusa da kafadu kamar yadda za ku iya ba tare da damuwa ba;
9. Komawa matsayi na tsakiya;
10. Maimaita daya gefen;
11. Maimaita matakai 8, 9 da 10 ƴan lokuta.

Wadannan darussan suna da kyau sosai ga yankin wuyansa, suna kawar da tashin hankali da zafi.

Yoga da Ayurveda na iya taimaka muku a fannoni daban-daban na rayuwar ku. Don ƙarin Yoga, tunani da motsa jiki na numfashi duba wannan shafin nan.