Istaag Mountain Pose iyadoo cagahaagu ka yara ballaaran yihiin ballaca miskaha.
Suulashaada dibadda u leexi ilaa 45 darajo.
Neefso si aad u dheereyso lafdhabarta, neefso markaad jilbahaaga laabato oo aad hoos u foorarsato.
Isku keen calaacalahaaga xagga laabtaada, adigoo ku cadaadinaya suxulladaada gudaha bowdadaada.
Qabo 5-8 neefsasho.
2. Hore u Laacida Gacmuhuna Dib u Kordhinayaan
Istaag Mountain Pose iyadoo cagahaagu kala fog yihiin sinta.
Gacmahaaga ku dheji dhabarkaaga, neefso si aad u dheereyso lafdhabarta.
Soo neefso markaad si tartiib ah u foorarsato.
Gacmahaaga u fidi inta suurtogalka ah.
Qabo 5-8 neefsasho.
Istaag Mountain Pose iyadoo cagahaagu ka ballaaran yihiin hal lug oo dherer ah.
Lugtaada midig u rog 90 darajo, wax yarna cagtaada bidix u leexi gudaha.
U rog miskahaaga si aad u wajahdo dhinaca midig, neefso si aad u dheereyso lafdhabarta.
Soo daa marka aad laabta jilibkaaga midig si aad u samaysid xagal 90 darajo ah oo u dhexeeya bowdada iyo madaxa.
Qabo 5-8 neefsasho, ka dibna u beddel dhinacyada.
Ka bilow gacmahaaga iyo jilbahaaga, gacmahaaga iyo cagahaaga oo kala fogaanayaan sinta.
Gacmahaaga iyo bowdyahaaga ha toosin sariirta.
Neefso markaad madaxa iyo laabta kor u qaadayso, neefso markaad dhabarka gaabinayso.
Diirada saar ku kordhinta laf dhabarta laf dhabarta iyadoo la adeegsanayo vertebra.
Ku celi 5-8 wareeg.
Ku bilow meel u nugul sariirta, gacmahaagana laabtaada dhinac dhig.
Cagahaaga kala fogee sinta-ballaca, neefta oo bixi xuduntaada.
Toosi gacmahaaga iyo lugahaaga, adigoo haya booska looxa.
Qabo 5-8 neefsasho.
Ka bilow Plank Pose, adiga oo miskaha kor iyo gadaal u qaadaya.
Cagahaaga si adag ugu cadaadi dhulka, adkee bowdadaada oo dib u riix.
Dheji laf dhabartaada oo toosi gacmahaaga.
Qabo 5-8 neefsasho.
.Ku fadhiiso sariirta iyadoo lugahaaga ay si toos ah kuugu soo fidsan yihiin.
Dhig cagtaada bidix gudaha ama dibadda bowdadaada midig.
Neefso si aad u dheereyso lafdhabarta, gacmahaaga u fidi dhinacyada.
Soo neefso markaad jidhkaaga u leexinayso bidix.
Cududdaada midig ku cadaadi bannaanka bowdadaada bidix.
Gacantaada bidix saar dhinacaaga sariirta.
Qabo 5-8 neefsasho, ka dibna u beddel dhinacyada.
Jilba sariirta ku dul jilba iyadoo cagahaagu kala fog yihiin sinta.
Gacmahaaga saar miskahaaga, neefso si aad u dheereyso lafdhabarta.
Soo neefso marka aad gadaal u laabato, gacmahaaga saara cidhibtaada mid mid.
Bilaabayaashu waxay u isticmaali karaan blocks yoga taageero.
Qabo 5-8 neefsasho.
9.Hero Pose oo leh foorar hore
Jilba sariirta ku dul jilba iyadoo cagahaagu wax yar ka ballaadhan yihiin ballaca miskaha.
Dib ugu fadhiiso cidhibtaada, ka dibna jirkaaga hore u leexi.
Gacmahaaga hore u fidi, adigoo foodda ku dul dheji sariirta.
Qabo 5-8 neefsasho.
U seexo dhabarkaaga sariirta iyadoo cagahaagu ka yara ballaaran yihiin ballaca miskaha.
Gacmahaaga dhig dhinacyadaada calaacalaha oo kor u soo jeeda.
Indhaha xidh oo ka fiirso 5-8 daqiiqo.
Hadii aad danaynayso nala soo xidhiidh
Waqtiga boostada: Agoosto-22-2024
