**sharax:**
Supine Big Toe Pose, si siman dhulka ugu seexo, hal lug kor u qaad, gacmahaaga dheeree, oo qabso suulkaaga weyn, adoo jidhka ku ilaalinaya dabacsanaan.
**faa'iido:**
1. Wuxuu fidiyaa murqaha lugaha iyo dhabarka, isagoo kor u qaadaya dabacsanaanta.
2. Waxay dejisaa xiisadda dhabarka hoose iyo sinta, iyadoo yaraynaysa cadaadiska lumbar.
3. Waxay kor u qaada wareegga dhiigga, yaraynaysaa daalka lugaha.
4. Waxay wanaajisaa dheelitirka iyo isku-dubbaridka jidhka.
### Booska Halyeyga Fadhiya
**sharax:**
Meesha geesiga ah ee fadhiisatay, dhulka ku fadhiiso adiga oo jilbahaaga foorarsan, oo labada cagood dhig labada dhinac ee miskahaaga. Si tartiib ah jidhkaaga u tiirso ilaa aad dhulka ku jiifsato.
###Madaxa U Wareegay oo Jilibka u Taagan
**sharax:**
Jilibka madaxa-ilaa-jilibka ah, oo lugta mid toosan tahay kan kalena foorarsan tahay, u soo dhowee cirifka cagtaada bowdada gudaha ah. U rog jidhkaaga sare dhinaca lugahaaga toosan oo u fidi xagga hore ee intaad awooddo, adigoo labada gacmood ku haysta suulashaada ama weylahaaga.
**faa'iido:**
1. Fidi lugaha, lafdhabarta iyo dhexda dhinaceeda si aad u kordhiso dabacsanaanta.
2. Xooji murqaha caloosha iyo dhinaca laf dhabarta si loo hagaajiyo dheelitirka jirka.
3. Kicin xubnaha caloosha oo kor u qaada shaqada dheefshiidka.
4. Dib u deji xiisadda dhexda iyo dhabarka oo ka yareyso walbahaarka.
###Warrior Pose
**sharax:**
Xagga ka-hortagga dagaalyahannada, hal lug ayaa hore loo soo qaaday, jilibka ayaa foorarsan, lugta kalena dib u toosan, gacmuhuna toosan yihiin, calaacalaha dhabarka u fidiyaan, jidhkuna wuxuu u janjeeraa inuu ilaaliyo dheelitirka.
**faa'iido:**
1. Balaadhi dhinacyadaaga, laabtaada, iyo garbaha si aad kor ugu qaaddo neefsashada.
2. Xooji lugahaaga, miskahaaga, iyo xuduntaada.
3. Hagaajinta isku dheelitirnaanta iyo isku-dubbaridka.
4. Kordhi dabacsanaanta lumbar oo nafiso cadaadiska lumbar.
Dagaalyahan 1 Pose
**sharax:**
Marka la joogo dagaalyahanka 1aad, u istaag si toosan adiga oo hal lug ka soo hor jeeda, jilibka foorarsan, lugta kale gadaal u toosan, gacmaha oo toosan, calaacasha midba midka kale u jeedo, jidh toosan.
**faa'iido:**
1. Xooji lugahaaga, miskahaaga iyo xuduntaada.
2. Hagaajinta dheelitirka iyo xasiloonida jidhka.
3. Hagaajinta dabacsanaanta laf dhabarta oo ka hortag dhaawacyada lumbar iyo dhabarka.
4. Waxay wanaajisaa isku kalsoonida iyo nabadda gudaha.
### Sawirka Saddex-xagalka Gadaaman
**sharax:**
Meesha saddexagalka ah ee wareegta ah, hal lug ayaa horay loo sii socdaa, lugta kalena dib u toosan tahay, jirku horay ayuu u foorarsan yahay, cududduna waa mid toosan, ka dibna si tartiib ah u wareeji jirka, adigoo gaaraya hal cudud ilaa caarada cagta iyo tan kale. cudud xagga cirka.
**faa'iido:**
1. Kordhi bowdada, murqaha iliopsoas iyo dhexda dhinaca si aad u kordhiso dabacsanaanta jidhka.
2. Xooji lugahaaga, miskahaaga, iyo xuduntaada.
3. Hagaajinta dabacsanaanta laf-dhabarta, wanaaji booska iyo booska.
4. Kicin xubnaha dheefshiidka iyo kor u qaadida shaqada dheefshiidka.
### Laabashada hore ee fadhida
**faa'iido:**
Laabashada hore ee fadhiga, fadhiiso dhulka adiga oo lugahaagu hortooda toosan yihiin oo suulashaadu kor u jeedaan. Si tartiib ah u foorarso, taabo suulashaada ama weylahaaga si aad u ilaaliso dheelitirkaada.
Hadii aad danaynayso nala soo xidhiidh
Waqtiga boostada: Meey-31-2024
