Goyi bayan zama mai sauƙi
Ko da yake ana kiran wannan wurin zama mai sauƙi, ba shi da sauƙi ga mutane da yawa masu taurin jiki.Idan kun yi shi na dogon lokaci, zai zama mai gajiya sosai, don haka amfani da matashin kai!
yadda ake amfani da:
-Zauna akan matashin kai tare da ƙetare ƙafafu a zahiri.
-Gwiwoyi suna kan ƙasa, ƙashin ƙashin ƙugu ya miƙe, kuma kashin baya yana da girma.
- Kunna ainihin don tallafawa ƙananan baya.
-Baya kafadu kuma kawo hannayen ku zuwa wuri mai dadi.
-Ki kwantar da hankalinki ki kiyaye jikinki.Yi hankali da ra'ayin kuma bar shi ya gudana ta dabi'a.
- Ajiye shi na minti 3-5.
Slankwasa kwana gaba
Yin yoga na iya ƙara sassaucin jiki, amma yana ɗaukar ɗan lokaci.Yi amfani da matashin kai don yin wannan lanƙwasawa na gaba, za ku iya kwantar da hankalin ku, goshinku yana da laushi, numfashinku yana da kyau, kuma kuna iya shiga cikin asana.
yadda ake amfani da:
-Bude kafafun ku gwargwadon iyawa, kar ku sanya kanku dadi sosai, kuma kada ku wuce gona da iri.
-Kasusuwan zama suna yin tushe suna jin alakar jiki da kasa.
-Kiyaye tafin ƙafafu a ɗaure, ƙara quadriceps, da kare bayan ƙafafu.
-An sanya ƙarshen matashin kai ɗaya a gaban ƙashin ƙuruciya, madaidaiciya gaba.
-Shaka don mika kashin baya, da fitar da numfashi don ninka kan matashin kai.
- Ajiye shi na minti 3-5.
Ƙaƙwalwar katako mai tsayi
Ana iya amfani da wannan asana a matsayin farkon ko ƙarshen aikin.Wannan asana ne wanda ke buɗe zuciyar chakra, yana ba da damar kafadu, ƙirji da ciki su buɗe kuma su huta, yayin da kai, wuya da baya suna goyan bayan kan matashin kai.Ƙirƙirar sarari don kashin lumbar kuma rage matsawa.
yadda ake amfani da:
- Sanya matashin kai tsaye a baya, tare da ƙarshen ƙarshen baya na hip.
-Ki tabbatar matashin ya kasance kusa da jikinki sosai, sannan ki kwanta a hankali.
-Idan jiki ya fi tsayi, sanya tubalin yoga ko matashin kai a daya gefen don tallafawa kai.
-A ɗan janye haɓɓaka da shimfiɗa bayan wuyansa.
-Makamai a gefuna, tafin hannu suna fuskantar sama, kafadu sun sassauta.
- Kasance cikin annashuwa na mintuna 3-5.
Zauna ka lanƙwasa gaba
Lankwasawa na gaba na iya shimfiɗawa da shimfiɗa tsokoki da kyau.Lankwasawa a gaba yana da fa'idodi da yawa, shimfiɗa bayan cinya, ƙasan baya da kashin baya, tare da kwantar da hankali da rage damuwa da damuwa.
yadda ake amfani da:
-Ka mike kafafun ka gaba ka sanya matashin kai sama da kafafun ka.
-Kasusuwan zama sun kafe sannan jiki ya miqe ya nufi rufi.
-Shaka kuma daga hannayenka sama, fitar da numfashi sannan ka dora kirjinka akan matashin kai.
-Kiyaye tafin ƙafafu a ɗaure da kunna ƙafafu.
- Nemo matsayi na kai mai dadi: fuska zuwa ƙasa ko gefe zuwa gefe.
-Rufe idanunku kuma ku shakata don numfashi 3-5.
Idan kana son ƙarin sani game da samfuran matashin kai na yoga, danna hanyar haɗin da ke ƙasa don shigarwa:
https://www.resistanceband-china.com/custom-logo-removable-rectangular-and-round-yoga-bolster-buckwheat-kapok-rectangle-large-yoga-pillow-bolster-product/
Lokacin aikawa: Yuli-20-2021