Dufanka lagu ururiyo meelaha qaarkood ee jidhka ayaa noqon kara buskud adag, iyo haddii aad raadinayso inaad ku dhufo calooshaada, waxa kaliya ee la sameeyo waa inaad si joogto ah u jimicsato adigoon culays ku saarin. Maxaase ku habboon biilka? Yoga si loo yareeyo caloosha buuran !
Ku celcelinta yoga si joogto ah waxay ku siin kartaa dhowr faa'iidooyin caafimaad ma aha oo kaliya jirka, laakiin maskaxda iyo nafta sidoo kale. Marka laga reebo kordhinta dabacsanaanta iyo hagaajinta xoogga muruqa iyo codka, yoga asanas qaarkood ayaa ku caawin kara si fiican u gub baruurta .
Bal kuwan yoga asanas !
mid. Cobra Pose ama Bhujangasana
laba. Boat Pose ama Navasana
3. Jilbaha ilaa laabta ama Apanasana
Afar. Kursiga Pose ama Utkatasana
5. Warrior Pose ama Virabhadrasana
6. Plank Pose ama Kumbhakasana
7. Hooska Eeyga ama Adho Mukha Svanasana
8. FAQs: Yoga si loo yareeyo baruurta caloosha
Cobra Pose ama Bhujangasana
Marka laga reebo caawinta dhimista baruurta caloosha . Asana Tani waxay si gaar ah ugu fiican tahay shakhsiyaadka xanuunka dhabarka iyo xanuunada neefsashada.
Si aad u sameyso asana kan, u jiifso si toosan calooshaada iyadoo foodda dhulka saaran iyo calaacalaha garbaha hoostooda. Adigoo isticmaalaya murqaha dhabarka iyo caloosha, jidhkaaga si tartiib ah uga soo qaad dabaqa markaad neefsato. Toosi gacmahaaga adigoo ku haya garbaha dhabarkaaga. Luqunta u fidi markaad saqafka eegayso. Ka soo qaad miskahaaga sagxada dhowr inji. Ku hay booskan 15-30 ilbiriqsi; neefta ka bixi oo ku noqo booska bilowga.
Talo: Ku celceli cobra-ga u dhig yoga yareeya baruurta caloosha haddii aad leedahay xanuunada neefsashada iyo dhabar xanuun.
Boat Pose ama Navasana
Navasana waa jimicsi caan ah oo xoojiya murqaha caloosha iyo waxay ka caawisaa in uu soo baxo abs lix-pack . Si kastaba ha ahaatee waa jimicsi adag, markaa haddii aad tahay bilow, ku bilow kuwa fudud oo ka soo qaado mar dambe.
Si aad u tababarto, ku billow fadhiga oo dhulka. Lugaha si toos ah hortaada u dhig oo jilbaha u foorarsan. Waxoogaa dhabarka u janjeero markaad si tartiib tartiib ah lugahaaga kor ugu qaadayso hawada. Fidi kaaga gacmaha ku hor yaal dhererka garabka. Samee murqaha calooshaada oo dareemo kala bax laf dhabartaada. Qabo booskan ilaa inta aad awooddo. Ku soo noqo booska bilawga, oo naso dhawr ilbiriqsi ka hor intaadan ku celin.
Talo: U gudub yoga-gan si aad u yarayso baruurta caloosha marka aad dhammaystirto jimicsi fudud .
Jilbaha ilaa laabta ama Apanasana
The apanasana yoga pose waxay kaa nastaa xanuunka caadada iyo bararka iyo sidoo kale waxay caawisaa inay dhalaaliso baruurta agagaarka caloosha iyo dhabarka hoose. Layligani wuxuu kaloo abuuraa tamar hoos u socota, kicinaysa dheefshiidka iyo dhiirigelinta dhaqdhaqaaqa saxarada caafimaadka leh.
Si aad u bilawdo, dhabarkaaga u jiifso oo si qoto dheer u neefso. Jilbahaaga u soo jiid ilaa laabtaada markaad neefsato. Garabka garbaha hoos u dhig dhanka dhexda. Ku ilaali wejigaaga inuu la siman yahay bartamaha jidhkaaga oo garka hoos u dhig. Ku hay booskan 10-15 ilbiriqsi ama ilaa neefsashadu waxay noqotaa mid raaxo leh . Si tartiib ah u dhaqaji jilbaha dhinac ilaa dhinac oo kordhi inta aad awooddo. Ku soo laabo booska bilawga markaad neefta sii deynayso. Is deji hal daqiiqo oo ku celi, adoo samaynaya asana ugu yaraan lix jeer.
Talo: Ku celceli apanasana yoga si loo yareeyo baruurta caloosha iyo in la yareeyo xanuunka caadada iyo dibiro.
Kursiga Pose ama Utkatasana
Tani waa taagan qaabka yoga taas oo gacan ka geysata kicinta hababka wareegga dhiigga iyo dheef-shiid kiimikaadka, sidaas darteed caawinta luminta baruurta . Fadhiga kursigu waxa uu caawiyaa dhawaaqa jidhka oo dhan, gaar ahaan ka shaqaynta miskaha, bowdada, iyo barida.
Istaag cagahaaga oo xoogaa kala fog. Neefta oo kor u qaad gacmaha si toos ah xagga sare iyadoo calaacalaha ay u jeedaan gudaha iyo kuwa leh triceps ee ku xiga dhegaha. Sii daa oo laab jilbaha markaad dabada dib u riixayso; si tartiib ah hoos ugu soo deji dhinaca sagxadda sida markaad kursi ku fadhido. Jirku ha si dabiici ah ugu tiirsado bowdada. Garbaha hoos iyo dib u dhig. Sii wad neefsashada oo si qoto dheer u neefso. Ku hay booska shan neefsasho oo ku soo celi booska bilowga.
Si tan loo adkeeyo, ku hay booska iyo gacmaha hoose ilaa heerka laabta markaad hoos u dhigto lugahaaga halkii aad toos ugu ilaalin lahayd dusha sare. Gacmaha isku keena sidii iyagoo salaad isku xidhan, oo jidhka sarena u leexiya dhanka midig, adoo xusulka bidix ku fadhiisanaya bowdada midig. Adiga oo cidhiidhi ku haya caloosha, sii wad neefsashada iyo neefsashada qoto dheer . Ku hay booska shan neefsasho; neefso oo ku soo noqo si aad u bilawdo adigoo toosinaya jilbaha. Ku celi markaad dhinac u wareegayso.
Talo: U gudub kursiga adag si tartiib tartiib ah si aad u shaqeyso garabkaaga, garbaha, iyo muruqyada dhabarka sare.
Warrior Pose ama Virabhadrasana
Ka fogow ku celcelinta yogan haddii aad leedahay xanuunada laf dhabarta , xaaladaha wadnaha ama dhiig karka, ama jilbo xanuun maadaama uu yahay jimicsi adag.
Dhaqan ahaan waxaa jira 3 kala duwanaanshaha Virabhadrasana . Marka hore, ku bilow inaad si toos ah u istaagto iyadoo cagaha afar ilaa shan cagood u dhexeyso. Gacmaha madaxaaga kor uga qaad oo calaacasha ku xidh. Markaad neefsato, u leexo cagta midig dibadda 90 darajo; cagta bidix u leexo 45-60 digrii gudaha, dhanka midig. Ciribta midig ku hay mid la jaan qaadaysa shaagagga bidix. Marka xigta, u rog dhinaca midig midig adigoo gacmaha si toos ah u ilaalinaya. Markaad neefsato, laab jilibkaaga midig adigoo bowdada barbar-dhig ku samaynaysa oo si toos ah dhulka u dhigaysa. Ka dhig lugta bidix oo fidsan oo jilibka oo dhan la adkeeyey. Dib u laab wejiga si aad u eegto calaacasha isku xidhan. Ku hay booska ilaa 10-30 ilbiriqsi, adigoo qaadanaya neefsasho dheer oo qoto dheer. Ku soo noqo booska bilawga oo ku celi tillaabooyinka dhinaca kale.
Talo: Ka fogow inaad jagada ku hayso muddo dheer ama waxaad ku dambayn kartaa cidhiidhi ama dhaawaca murqaha .
Plank Pose ama Kumbhakasana
Tani waa tan ugu fudud weli yoga waxtar leh si loo yareeyo baruurta caloosha maadaama ay diiradda saarayso xudunta. Waxay xoojisaa oo ay dhawaaqdaa nabarka, oo ay weheliso gacmaha, dhabarka, garbaha, bowdada, iyo barida.
Si aad u bilawdo, u jiifso calooshaada si siman calaacalaha ku xiga wejigaaga iyo cagahaaga oo foorarsan si ay suulasha u riixayaan dhulka. Jirka kor u qaad adiga oo gacmaha ka riixaya dhulka. Lugaha waa inay toosan yihiin oo cududuhu si toos ah garbaha hoostooda. Si siman u neefso; faraha kala bixi oo cadaadi gacmahaaga hore iyo gacmahaaga, ka ilaalinaya in laabtaadu u dunto. Ku ilaali indhahaaga mid ku habboon gacmahaaga dhexdooda. Fidi dhabarka qoortaada oo u soo jiid muruqyada caloosha dhinaca lafdhabarta. Isku dhufso suulasha oo dib ugu celi cagahaaga, toosi jidhka iyo madaxa. Xusuusnow inaad kor u qaaddo bowdada. Qabo booskan markaad shan neefsasho qoto dheer qaadanayso.
Talo: Haddi aad asana tan u baranayso xoog iyo adkeysi dhisid , ku qabo booska ilaa shan daqiiqo.
Hooska Eeyga ama Adho Mukha Svanasana
Qabashada booskan waxay si firfircoon uga qaybgelinaysaa xuduntaada, taasoo ka dhigaysa a yoga weyn si loo yareeyo baruurta caloosha , iyo xoojinta iyo codka caloosha.
Gacmahaaga iyo jilbaha korsaar, jilbaha si toos ah uga hooseeya miskaha iyo gacmaha wax yar ka hor garbaha. Fidi calaacasha iyo faraha murdisada, oo suulasha hoos u dhig. Markaad neefsato, jilbaha yara foorarsan oo kor uga qaad dhulka. Kordhi lafta dabada oo si khafiif ah ugu cadaadi dhinaca bararka. Bawdada dib u riix oo ciribta u fidi dhinaca dhulka. Toosi jilbaha laakiin ha xidhin. Adkee bowdada sare iyo cududaha dibadda, oo calaacasha si firfircoon u riix dhulka. Ku adkee garbaha garbaha oo u soo jiid dhinaca lafta dabada. Madaxaaga ku ilaali gacmaha sare dhexdooda. Ku hay booskan hal ilaa saddex daqiiqo; neefso oo jilbaha dhulka u dhig oo ku naso muuqaalka ilmaha.
Talo: Tani waa wax weyn jimicsi si aad jidhka u xoojiso .
FAQs: Yoga si loo yareeyo baruurta caloosha
Q. Imisa jeer ayaan sameeyaa jimicsiga yoga?
KU. Ku celcelinta yoga xitaa hal saac todobaadkii waxay ku abaalmarin doontaa faa'iidooyin. Haddii aad waqti badan ku bixin karto yoga, hubaal waxaad heli doontaa abaalmarino badan. Haddii aad bilow tahay, ku billow dhowr jeer toddobaadkii, adigoo ku celcelinaya ilaa 20 daqiiqo ilaa saacad mar kasta. Horumar ilaa saacad iyo badh mar kasta oo aad hore u marayso.
S. Waa maxay noocyada yoga?
KU. Vinyasa Yoga, Ashtanga Yoga, Iyengar Yoga, Bikram Yoga , Jivamukti Yoga, Power Yoga, Sivananda Yoga, iyo Yin Yoga ayaa ah noocyada kala duwan ee yoga . Dooro qaab aad ku qanacsan tahay oo faa'iidada ugu badan siinaysa maskaxdaada, jidhkaaga, iyo naftaada.
