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Shin sau da yawa kuna fama da ciwon baya kuma wannan yana hana ku ci gaba da ayyukanku na yau da kullun? Wataƙila lokaci ya yi da za a yi maganin baya. Don magance waɗannan matsalolin yadda yakamata, yoga ga baki na iya zama da amfani.
Mai sha’awa game da yoga, ina yin ta akai -akai kuma zan iya gaya muku cewa wannan horon yana ba ni fa'idodi da yawa, koda lokacin da na ɗan sami ciwon baya.
Godiya ga zaman yoga da matsayin da aka karɓa, ba kawai za ku kasance cikin annashuwa ba amma ƙari, ciwon baya zai ragu da sauri. Ina gayyatar ku don gano fa'idodin fa'idar wannan aikin haka nan 13 matsayi wanda zai iya taimakawa wajen magance ciwon baya.
Sakamakon kyau na yoga a baya
Don hana ciwon baya, babu shakka wasanni yana da mahimmanci. Ta hanyar yin aiki ban da motsa jiki mai ƙarfi na baya da yoga, za ku hana ko warkar da ciwon baya.
Zaman yoga a zahiri ya ƙunshi jerin ƙungiyoyi waɗanda aka aiwatar da su cikin daidaituwa, a lokaci guda suna yin motsa jiki na numfashi da ɗaukar matsayi.
Yoga horo ne mai ladabi da kansa wanda ke inganta shakatawa da gina jiki, ba tare da haifar da wani ciwo ba. Bugu da ƙari, wannan aikin ya tabbatar da cewa yana iya daidaita wasu karkacewa a cikin kashin baya. Shiga ciki akai -akai yana taimakawa rigakafi da warkar da wasu matsalolin haɗin gwiwa.
Kuma wannan ba duka bane saboda yoga, wanda ke taimakawa shawo kan damuwa da sarrafa numfashi, shima yana taimakawa mafi kyawun sarrafa ciwo. A ƙarshe, yoga, ta hanyoyi daban -daban da aka yi yayin zaman, yana ba ku damar sanin yadda ake ɗaga madaidaiciyar baya da tsayawa daidai.
Don karantawa: Duk fa'idodin yin Yoga a maraice
Matsayi don sauƙaƙe ciwon baya
13 matsayi don magance ciwon baya
Don rigakafin ciwon baya da kuma kwantar da kashin baya, babu wani abu kamar zaman yoga. Matsayi 13 da nake gayyatar ku don ganowa zai taimaka muku sanyaya ciwon baya da ƙarfafa tsokar ciki.
Yayin da kuke hurawa, yayin ɗaga kanku kaɗan, bar cikin ku, sannan yayin da kuke fitar da numfashi, danna maɓallin cikin ku zuwa kashin bayan ku yayin hutawa da kan ku.
Yi jerin waɗannan motsi biyu sau goma. Wannan aikin zai taimaka muku don ba da sassauci ga kashin baya da kuma ƙarfafa juzu'i.
Tare da hannayenku a kwatangwalo da ƙashin ƙirjin suna fuskantar sama, ƙulla ƙafar kafada a bayanku. Wannan tsayuwar tana taimakawa wajen miƙe baya da haɓaka hakarkarin hakarkarin.
3- Matsayin da la karkata karkace
Don cimma wannan matsayi kwance a bayanku, lanƙwasa gwiwoyinku da karkatar da kai. Sa'an nan kuma zagaye bayanku. Kwance a bayanku, kawo gwiwoyin ku zuwa matakin ƙwanƙolin ku.
Sa'an nan kuma kai hannuwanku zuwa matakin kafada, yin “T”. Takeauki numfashi mai zurfi kuma sanya ƙafafunku a gefen dama, sannan ku karkatar da kanku zuwa hagu.
4- Da matsayi ciyawar ciyawa
Kwance a kan cikin ku, sanya hannayenku ƙarƙashin cinyoyinku tare da jikinku, tafukanku suna kan ƙasa.
Yi zurfin numfashi kuma daidaita madaidaitan kafafu biyu, tare tare. Numfashi sannu a hankali. Wannan zai taimake ka ka ƙarfafa bayanka musamman ma na baya.
5- Da matsayi na rabin gadar
Yayin jagorantar haɓakar ku zuwa kirjin ku yayin yin yanayin, yi numfashi tare da cikin ku. Kada ku motsa kanku zuwa hagu ko dama.
Wannan zai ba ku damar shimfiɗa ƙusoshin ku, tabbatar da thorax da yankin lumbar.
6- La halin yaro
Don yin wannan yanayin, sanya hannayenku kusa da ƙafafunku. Yi numfashi tare da cikin ku kuma motsa kunnuwan ku daga kafadun ku gwargwadon iko. Wannan zai taimaka muku shimfiɗa wuyan kafada, wanda ke taimakawa rage damuwa da kwantar da hankalin ku.
7- Da matsayi saniya
Tare da madaidaitan glutes biyu a ƙasa, ɗaga sauran jikin ku. Ka karkatar da gangar jikinka gaba yayin da kake jan numfashi. Wannan matsayi zai taimaka muku kwantar da sciatica kuma hana ciwon baya fitowa.
8- Da matsayi yar tsana
Ku kawo hannayenku kusa da ƙafafunku yayin riƙe kanku ƙasa. Karkace gwiwoyinku sannan a hankali ku mike baya don kammalawa a tsaye. Iftaga kai sama don daidaita shi da kashin baya.
9- Da matsayi kunkuru
Wannan yanayin yana gayyatar ku don sanya bayanku kamar harsashin kunkuru. Wannan zai taimaka muku shimfiɗa ƙasanku na baya da sassauta gabobin ciki, yayin da kuma ke sassauta jikinku gaba ɗaya.
10- Da matsayi na stork
Numfashi a hankali tare da cikin ku, kusantar da cinyoyin ku kusa da cikin ku kuma saki kan ku. Ahankali ya mike yana maida numfashi. Godiya ga wannan tsayuwa, zaku sauƙaƙe bayanku ta hanyar miƙa shi a hankali.
11- Da matsayi karkatarwa
Yayin da kuke zaune, sanya ƙafa ɗaya a gaban gwiwa da ɗayan ƙafa a kan gindi. Sanya hannu ɗaya akan kishiyar ƙafar, wacce ke gabanka, ɗayan kuma a ƙasa a bayanka.
Sannan yi layi da kafafu da kafadu da juye kwatangwalo. Numfashi daidai. Ta hanyar yin wannan aikin, za ku iya daidaita kowane nakasa.
12- Matsayin matsayi du kare juye
Yi koyi da matsayin kare yana mikewa ta hanyar ɗaga kwatangwalo sama. Yi numfashi mai zurfi tare da ciki yayin jagorantar kafadun ku waje. Wannan darasi yana da kyau don sassauta kafafu da shakatawa da baya.
13- Da matsayi na dutsen
Yayin tsaye, ɗauki matsayin dutsen. Don yin wannan, buɗe jikinku ta hanyar kawo kafadu ƙasa da baya. Miƙa bayanku yayin nuna kanku sama. Numfashi sosai sau biyar a jere. Wannan matsayi zai ƙarfafa bayanku.