Maalinta Caalamiga ee Yoga 2019: 10 Yoga waxay u taagan tahay in laga takhaluso Baruurta Caloosha

Magacyada Ugu Fiican Ee Carruurta

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Jimicsi la’aan iyo qaab nololeed jilicsan, oo ay weheliyaan arrimo kale oo kala duwan ayaa gacan ka geysta horumarinta dufanka dhigaalka ah ee jirkaaga, gaar ahaan hareeraha calooshaada. Sida daraasad cusub lagu sameeyay, waxaa la ogaaday in dufanka xad-dhaafka ah ee ku xeeran caloosha loo arko inay ka waxyeello badan yihiin cayilnaanta. Baruurta caloosha ku jirta waxaa loo arkaa inay yihiin kuwo madax adag oo runtiina aysan sahlaneyn in laga takhaluso.

Daraasaduhu waxay muujinayaan in dufanka caloosha uu kordhin karo halista nooca 2aad ee sonkorowga, cudurka wadnaha, istaroogga, cadaadiska dhiigga iyo xitaa kansarka. Ku tababbarashada yoga waxay cadeysay inay tahay hab wax ku ool ah oo lumiyo dufankaas dheer ee calooshaada ku jira. Yoga wuxuu awood u leeyahay inuu si gaar ah u yareeyo miisaanka qaybaha gaarka ah ee jirka waxaana loo tixgeliyaa inuu yahay habka ugu waxtarka badan ee lagu yareeyo dufanka caloosha ^[1] .

Marka laga hadlayo Maalinta Caalamiga ah ee Yoga, 2019, aan ogaanno 10 yoga oo wax ku ool ah oo kaa caawin kara inaad lumiso dufanka caloosha.

Yoga Waxay U Taagantahay Luminta Baruurta Caloosha

1. Bhujangasana ama cobra sawir

Muuqaalka ayaa magaciisu helayaa maadaama ay u egtahay cobra waxyar uun ka hor weerarkeeda. Waa muuqaal inta badan lagula taliyo dadka qaba xanuunnada neefsashada. Waxay ka caawisaa sameynta caloosha mid xoogan waxayna ka saartaa baruurta caloosha. Waxay kaloo jirka kore ka dhigeysaa mid jajaban ^[laba] .

Tallaabada 1: U jiifso caloosha oo lugahaaga isku soo dhowee oo suulashaaduna dhulka ha la simaan. Tallaabada 2: Calaacalahaaga garabkaaga ag dhig oo foolka dhulka dhig.

Tallaabada 3: Si qoto dheer u neefso oo madaxaaga kor ugu qaad ilaa gobolka badda. Isku day inaad aragto saqafka.

Tallaabada 4: Joogtee booska ilaa 60 sekan. Si qoto dheer u neefso oo si qoto dheer u neefso.

Tallaabada 5: Ku soo noqo booska asalka adigoo si qoto dheer u neefsanaya.

Tallaabada 6: Ku celi hawsha 3-5 jeer.

2. Tadasana ama buurta

Muuqaal diirimaad, yoga asana wuxuu wax ku ool u yahay yareynta dufanka caloosha. Waxay hagaajineysaa wareegga dhiigga, iyadoo markaa ka caawinaysa jirkaaga inuu gubo dufankaas badan ^[3] .

Tallaabada 1: Cagahaaga ku istaag oo kala bixi cidhibtaada.

Tallaabada 2: Dhabarka waa inuu toosan yahay oo gacmuhu waa inay ahaadaan dhinac kasta oo jirka ah.

Tallaabada 3: Qaado neef qoto dheer oo kala bixi lafdhabarta.

Tallaabada 4: Baabacada kor uga qaad madaxa korkiisa.

Tallaabada 5: Anqawyadaada kor u taag oo suulashaada dul istaag.

Tallaabada 6: Tan samee 10 jeer.

3. Uttasana ama foorari xagga hore u taagan

Muuqaalkani wuxuu kaa caawin doonaa inaad riixdo caloosha oo waxaad u foorari doontaa horayba taas oo kaa caawin doonta yareynta caloosha. Awooda lagaa siinayo calooshaada waxay kaa caawineysaa ka takhalusida dufanka aan loo baahnayn ^[4] .

Tallaabada 1: Dhabarkaaga toos u hay oo neef qoto dheer u qaad markii aad gacanta kor u qaadaysay.

Tallaabada 2: Hore u laabo markaad neefta siineyso oo gacmahaaga ayaad dhulka ku galeysaa.

Tallaabada 3: Intaad dhulka taabanaysid calaacalahaaga ha fidsan yihiin.

Tallaabada 4: Sidoo kale, taabo suulashaada iyo anqawyadaada.

Tallaabada 5: Joog ilaa daqiiqad calooshaada oo duuduuban.

Tallaabada 6: Goor dambe, neef ka bax oo ku soo noqo booska taagan.

Tallaabada 7: Ku celi tan 10 jeer.

4. Paschimottanasana ama foorarsiga horay u fadhiya

Muuqaalkani wuxuu kicinayaa bartamaha qorraxda (dareemayaasha nidaamka naxariista leh ee godka caloosha) waxayna markaa ka caawineysaa codka calooshaada. Taas ka sokow, yoga asana waxay faa'iido u leedahay maareynta xanuunnada dheef-shiidka sidoo kale ^[5] .

Tallaabada 1: Si toos ah u fadhiiso iyadoo lugahaagu horay u kala fidinayaan.

Tallaabada 2: Lafdhabartaada ha taagnaato, neefso oo gacmahaaga kala bixi madaxaaga adigoon xusulladaada u laaban.

Tallaabada 3: Si tartiib ah u foorarso oo cagahaaga taabo.

Tallaabada 4: Neefsato oo caloosha ku hay iskuna day inaad xajisato booska 60-90 sekan.

Tallaabada 5: Madaxaaga hoos u foorarso oo neefsato.

Tallaabada 6: Ku celi tan 10 jeer.

5. Naukasaan ama doon

Mid ka mid ah yoga ugu waxtarka badan ayaa keena in laga takhaluso dufanka caloosha, doontu waxay soo uruurisaa muruqyadaada caloosha waxayna kaa caawineysaa inaad ku dhawaaqdo caloosha sidoo kale ^[6] .

Tallaabada 1: Fadhiiso iyadoo lugahaagu horay u kala fidsan yihiin.

Tallaabada 2: Dhabarkaaga toosan.

Tallaabada 3: Si qoto dheer u neefso oo neef ka soo qaad, adigoo madaxa, xabadka, iyo lugaha dhulka ka qaadaya.

Tallaabada 4: Ku hay booska 30-60 sekan, adoo neefsanaya si caadi ah.

Tallaabada 5: Neefsasho, ka dibna si qoto dheer u neefso, si tartiib ah u nasso oo ku soo noqo booskaagii ugu horreeyay.

Tallaabada 6: Ku celi tan 10 jeer.

6. Pavanamuktasana ama xaalad dabaysha yareeya

Mid ka mid ah yoga ugu fiican ayaa sababa calool istaagga iyo gaaska, dabaysha yareynta dabayshu waxay cadaalad ku tahay magaceeda. Ku habboon hagaajinta bucshiirta iyo yareynta gaaska, caawimaaddu waxay kicisaa xiidanka, xiidmaha yar, iyo caloosha. Maaddaama jilbahaagu cadaadis saaraan calooshaada, booska ayaa gacan ka geysan kara dhiirrigelinta gubashada dufanka caloosha ^[7] .

Tallaabada 1: U jiifso dhabarkaaga iyadoo labada lugood aad si toos ah hortaada ugu fidsan tahay.

Tallaabada 2: Si tartiib ah u soo qaado jilibka midig laabtaada oo ku hay labada gacmood 20 neefsasho (2 daqiiqo).

Tallaabada 3: Ka dib markaad dhammeyso, u beddelo dhinaca kale.

Tallaabada 4: Ku celi tan ugu yaraan 7-10 jeer, adigoo ka tagaya 15 ilbiriqsi.

7. Dhanurasana ama foorar

Sidoo kale loo yaqaan sida qaansada u istaagto, waxay kaa caawineysaa codka calooshaada waxayna kaa caawineysaa fidinta caloosha, dhabarka, bowdada, gacmaha iyo laabta. Dhaqdhaqaaqa joogtada ah ee muuqaalka ayaa si wax ku ool ah kaaga caawin kara inaad lumiso dufanka caloosha, maadaama ay quseyso qadar wanaagsan oo cadaadis ah murqahaaga ab ^[6] .

Tallaabada 1: U jiifso calooshaada.

Tallaabada 2: Lugahaaga gadaal u taag oo gacmahaaga dhagaha gadaashiisa qaado.

Tallaabada 3: Hadda farahaaga gacmaha ku qabso.

Tallaabada 4: Ku taageer miisaanka jirka calooshaada.

Tallaabada 5: Inta aad neefta si qoto dheer u neefsaneyso, isku day inaad jilbahaaga sare u qaaddo.

Tallaabada 6: Ku hay qaabka 15 illaa 30 ilbiriqsi, adoo neefsanaya si caadi ah.

Tallaabada 7: Neefsasho oo si tartiib ah u dabciso, adiga oo kala bixinaya jirkaaga.

8. Chaturanga dandasana ama loox hooseeya

Intaad fulineyso muuqaalkan, waxaad asal ahaan jirkaaga u rogtaa looxaan. Waxay ka caawisaa xoojinta iyo dhawaaqida curcurada, gacmaha, muruqyada caloosha, xudunta, iyo dhabarka hoose, taas oo meesha ka saareysa baruurta aan loo baahnayn ee la dhigay calooshaada ^[7] .

Tallaabada 1: Jiifso sagxadda dhulka.

Tallaabada 2: Si tartiib ah kor ugu qaad gacmahaaga iyo suulashaada, si tartiib ah u neefso.

Tallaabada 3: Intaad neefta bixinaysid, hoos ugu dhaadhici jirkaaga kala badh riixitaan, si gacmaha kore ay ula siman yihiin dabaqa.

Tallaabada 4: Iskuday inaad booska sii haysato 10-15 sekan.

9. Pranayama

Nooc jimicsi neefsasho ah, taxanaha jimicsiga neefsashadu wuxuu ka caawin karaa muruqyada aabbahay inay noqdaan kuwa cufan.

Tallaabada 1: Ku fadhiiso booska Lotus adigoo dhabarkaaga toosan.

Tallaabada 2: Ka soo neefso calooshaada oo si tartiib ah u soo bixi.

Tallaabada 3: Ku celi 15-20 jeer.

10. Surya namaskar ama salaanta qorraxda

Ku celcelinta qaabkani wuxuu kaa caawinayaa jimicsi ku dhowaad qayb kasta oo jidhkaaga ka mid ah. Surya namaskar waxaa kajira laba iyo toban meelood oo kaladuwan oo ay kujiraan fiditaano badan iyo gadaal gadaal, kuwaas oo kaa caawin kara yareynta baruurtaas dheer ee kujirta calooshaada ^[8] .

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2. [laba]Mueller, D. (2002). Daaweynta Yoga. ACSMS Caafimaadka Fitness J, 6 (1), 18-24.
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5. [5]Stanley, J. (2017) .Joga kasta oo Yoga: Iska daa Cabsida, Ku Hel Maskaxda, Jacaylka Jirkaaga. Daabacaadda Shaqaalaha.
6. [6]Swartz, JM, & Wright, YL (2015) .Xikmadaha hoormoonada bayoolajiga ee dhalmo-dayska, perimenopause, iyo premenopause: Sida loo dheellitiro estrogen, progesterone, testosterone, hormoonka koritaanka ayaa u bogsiiya insulin, adrenals, tayroodh ayaa lumiya dufanka caloosha (Vol. 7) . Lulu. Com.
7. [7]Tate, A. (2016). Iyengar Yoga ee Hooyooyinka: Wax ka beddelka waxbarista ee jawiga waxbarashada aan tooska ahayn Tilmaamaha Cusub ee Barista iyo Barashada, 2016 (147), 97-106.
8. [8]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Cadaadis, barar, iyo jimicsi yoga. Daaweynta cilmu-nafsiga, 72 (2), 113.
9. [9]Lee, J. A., Kim, J. W., & Kim, D. Y. (2012). Saamaynta jimicsiga yoga ee ku saabsan serum adiponectin iyo sababaha cilladda dheef-shiid kiimikaadka ee haweenka uurka ku jira ee 'postmenopausal'. Menopause, 19 (3), 296-301.
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