Contents
Don kawar da tunaninka lokacin da kake cikin bacin rai
Barci mai kyau yana shirye! Koyi don rage tashin hankali wanda zai iya sa ku farke da dare.
>>> Motsa jiki 1
Kafa kafadarka don "karkake bacin ranka kuma ka rabu da su"
Tsaya tare da kafafun kafa zuwa nisa daban-daban, gwiwoyi sun dan lankwasa, kai da baya madaidaiciya, kafadu suna annashuwa, hannaye a gefuna, hannaye bude. Rufe idanunku kuma ku shaka ta hancin ku ta hanyar rufe ƙusa, don "murkushe" bacin ransa (A). Toshe numfashi et daga kafadu sau da yawa, tunanin sakin wannan damuwa. duka ta hanyar bude hannunka da tunanin lokaci guda jefa duk matsalolin a kasa (B). Don yin sau 3, dawowa gida daga aiki "Don ƙirƙirar kulle-kulle tsakanin ofis da gidan," in ji Catherine Aliotta, sannan a lokacin kwanta barci.
>>> Motsa jiki 2
Yi wa kanku don bayyana annashuwa
Kwance yake akan gado, idanunsa a rufe, dogon numfashi, toshe na dan lokaci yana numfashi da kwangila duk tsokar da ke jikinsa. duka da kuma saki.
Don komawa barci da sauri a tsakiyar dare
Baby ta tashe ku a tsakiyar dare, kuma ba za ku iya komawa barci ba? Sophrology motsa jiki wanda ke aiki.
Darasi 3
>>> Rage bugun zuciyar ku don samun nutsuwa
A cikin matsayi na farko: tsayawa tare da ƙafafu a layi daya zuwa nisa na ƙashin ƙugu, gwiwoyi kadan sun durƙusa. Kai da baya madaidaiciya, kafadu annashuwa, hannaye suna fadowa gefe, hannaye bude (A). Idanu a rufe, daga hannunka a kwance shaka ta hanci, da toshe numfashi. A hankali kawo hannaye suna buɗewa zuwa ga ƙwanƙwasa, suna yin kwangilar su kamar don kwantar da hankulan kansu (B). Sannan busa a hankali ta baki yana sakin hannun, da tunanin yada nutsuwa a jikinsa. "Yana da mahimmanci a yi numfashi a hankali, saboda wannan yana rage saurin bugun zuciya, don ƙarin jin daɗi", in ji Catherine Aliotta. Za a yi sau 3, idan zai yiwu a kan hanyar gida daga aiki da kuma kafin barci.
Darasi 4
>>> Saki tashin hankali
Kwance yake akan gado, idanunsa a rufe, muna mai da hankali kan fuska. Shakata da goshi, saki gira, sassautajaws, bari harshe ya zauna a cikin baki. Ji makogwaron ta ya saki, kafadu suna shaƙatawa, kwantar da hannaye, sassauta hannayensu, jin bayansu yana hutawa sosai akan katifa. shakata cikin ciki, glutes, shakatawa kafafu ta hanyar yin 2-3 juyawa tare da idon sawu. Tsaya don jin jikin ku a hutawa kuma tashin hankali ya kwashe. Jin nauyi, annashuwa. Don a yi sau ɗaya.
>>> Don karanta kuma: The manufa dakin barci da kyau
Yi barci da kyau lokacin da kake son murmurewa yayin rana
Baby ta tashe ku a daren jiya, kuma ba za ku iya komawa barci ba? Ayyukan mu don murmurewa da kyau yayin rana.
Darasi 5
>>> Keɓe kanku don "kulle kanku a cikin kumfa mai natsuwa"
A cikin matsayi na farko: tsaye, ƙafafu a layi daya zuwa nisa na ƙashin ƙugu, gwiwoyi kadan sun durƙusa. Kai da baya madaidaiciya, kafadu suna annashuwa, hannaye suna faɗowa gefe, buɗe hannu. Idanu sun rufe, kunnuwa masu tsayawa tare da manyan yatsa, rufe idanunku da yatsun hannun ku, dakatar da hanci da yatsa na tsakiya, kamar kuna ware kanku daga duniya. Shaka ta baki, sannan a toshe numfashi. Jingina gaba da haɓaka matsi a cikin hanci. Saki makamai tare da jiki ta hanyar hura hanci, tunanin yada nutsuwa a kusa da ku. Farfadowa. Don yin sau 3, kafin a kwanta barci.
Darasi 6
>>> Kayyade kumfa
A farkon matsayi kuma a cikin numfashi kyauta, juya ƙashin ƙugu barin makamai da kai su bi motsi tare da sassauci. Ka yi tunanin a lokaci guda ayyana kumfa na nutsuwa a kusa da ku. Sannan, komawa wurin farawa ta hanyar busa baki. Don yin sau 3 kafin kwanciya barci.
Mawallafi: Céline Roussel