Ceto ya nutse - aikin hannu na nutsewa. Babu mai siyayi mai iya taimaka maka ka magance matsalolin nauyin kima ko daidaitawa na duniya, idan ba ka yi yoga a gida ba. Kwararren zai iya ba da kashi 20 cikin dari na ilmi, duk abin da ya kamata ya "samo" daga ɗaliban da kansa.
Shin yoga a gida ba wahala bane. Za ku buƙaci kaya, tufafi masu kyau, kuma, kimanin minti 20. Idan kana so ka fara tare da takamaiman jagoran yoga, mafi mashahuri da sauƙi a gida shi ne hatha yoga . Wannan salon yana bada shawara ga dukan masu shiga, tun da yake yana ƙonewa ne kawai don horarwa ta jiki.
Muna bada, don fara koyon ayyukan yoga mafi sauki a gida. Abin da ake kira, babban ci gaba.
Aiki
- Zauna a cikin wuri mai dadi a kan kasusuwan ischium, kafafu - a wuri mai dacewa (yana yiwu a Turkiyya ko rabin-lotus), mun haɗa yatsunsu a cikin mudra - babban kuma yatsun hannu yana rufe. Tsaida kafadu, ya shimfiɗa tare da kambi. A kan fitarwa mun rufe idanuwanmu, mun saki dukkanin tunani, abubuwan kwarewa, tsoro, muna kiyaye numfashinmu.
- Muna buɗe idanu mu fara dumi. Muna yin motsin motsi na kai tare da girma mafi girma. Muna maimaitawa a daya da daya gefe.
- Mun sanya kulle hannun hannu, mun ɗaga hannuwanmu kuma muka shimfiɗa zuwa sama, sa'an nan kuma muyi nisa na hagu da dama.
- Mun kama hannunmu a baya baya, sanya kulle, kunna gaba, tada hannunmu a tsaye. Mu koma mu gyara ƙafar mu.
- Hannun da ke gabansa a cikin kulle, mun juya shi a kan ƙwaƙwalwa da ƙwaƙwalwa, yi 7 sake sauti, sa'annan canja hannayenka.
- Muna mika hannayen kafa a gaba, ƙoƙarin zauna a kan mafi girma daga cikin buttocks. Wannan yana da mahimmanci a yoga don buɗewa da chakra dake yankin pelvic. Muna tafiya "buttocks" a gaba da baya, yana janye ƙafafu daga ƙasa.
- Mun sanya hannayenmu baya, kafafu kafafunmu, muna yatsun yatsunmu kuma muyi gyara, kamar muna son yada yatsunsu a cikin iyakar yadda zai yiwu. Wannan aikin yana taimakawa daga ƙafafun ƙafa.
- Sa'an nan kuma muna motsa safa a cikin da'irar, yana jan safa kuma yana kan kanmu.
- Ƙafafun kafa na dama ya durƙusa a gwiwa, da diddige a gindin kafa, ƙafar hagu an haɗa ta gefe ɗaya. Mun sanya hannayenmu baya, muna ɗaukar nauyin jiki a hannunmu. Sannu a hankali ya kakkarya gwiwa na dama daga ƙasa tare da fitarwa, tsaye a kan yatsun. Muna yin wiggles - mun dawo da kafa baya kuma mun tashi a kan samfurin. Mu dawo kafafu kuma maimaita zuwa wancan gefe.
- Mu koma zuwa IP, muna ƙetare kafafunmu kuma muna kokarin tashi ba tare da hannayenmu ba.
- Gaisuwa da Sun - mun kusanci gefen kilishin. Jirgin tare tare, daidaita kafadu, ciki mai ƙarfi. Tare da inhalation zamu ɗaga sama, a kan fitarwa, a kunna ƙasa. Mun ɗaga kawunmu, exhale - mun durƙusa. Muna yin kamar tura-ups, amma mun danna kanmu a jiki, gwiwoyi a ƙasa.
- Tare da wani wahayi ya zo da caving a cikin baya, rage ƙashin ƙugu, ciki, kafafu a kasa. Mun gyara yanayin da kuma hutawa a matsayin yarinyar.