Manyan motsa jiki na yoga guda 30 don lafiyar baya: ƙarfafawa da shakatawa

Matsalolin baya ba sabon abu bane, kuma abin kwaikwaya ga mutumin zamani. Salon zama, aikin kwamfuta na yau da kullun yana haifar da shirye-shiryen tsoka, karkatar da kashin baya, wanda ke haifar da rashin daɗi har ma da jin zafi. Don kawar da rashin jin daɗi da ciwo zai taimaka yoga don baya, zaku iya yin ko da a gida a kowane lokaci mai dacewa.

Yoga da lafiyar baya

Yau yoga shahararre ne ba kawai a matsayin koyarwar ruhaniya ga fewan kaɗan ba, har ma da ingantaccen aiki don kawar da tsoka da haɗin gwiwa. Yoga na zamani ya ɗauki mafi kyau daga tsohuwar al'adar, ya canza shi zuwa kyakkyawar zaɓin zaɓi, shimfidawa da al'adun jiki na warkewa a cikin kwalba.

Asali, koyarwar yoga anyi nufin ba kawai don cimma sassauci da ƙarfi na jiki ba, har ma zuwa ga libeancin hankali saboda aikin takamaiman matsayi - asanas.

Yoga na zamani, kamar yadda yake a zamanin da, yana taimakawa don haɓaka ƙarfi, sassauƙa da juriya, kuma yana sauƙaƙa sauƙin damuwa da sakamako a cikin kyakkyawan yanayin motsin rai. Wannan saboda abubuwa da yawa: dacewar numfashi da motsa jiki. Asanas suna shakatawa ko, akasin haka, ƙarfafa tsokoki, sanya haɗin gwiwa su zama masu motsi, haɓaka wurare dabam dabam da kwararar ruwa. A sakamakon haka, ka ji ba dadi kuma ciwon ya tafi, kuma a cikin jiki akwai sauƙi, ƙarfi da kuzari.

Muna ba da asanas don ƙarfafa tsokoki na baya da asanas don shakatawa tsokoki na baya wanda zai tabbatar da cewa kuna da lafiyayyen ƙoshin lafiya, yana rage zafi da damuwa.

Menene amfanin yoga a bayanku?

Sauƙaƙe asanas na baya, dole ne ku kashe duk wanda yaji rashin jin daɗi a yankin lumbar, wuya, thoracic, da kuma jin ƙaiƙayi da raɗaɗin jijiyoyin jiki, tashin hankali na yau da kullun da rashin iya shakatawa. A wannan yanayin, yoga don baya zai taimaka don sakin ƙuƙumun don sanin freedomancin motsi da babban jin daɗi da annashuwa.

Sau da yawa rashin jin daɗi a baya saboda ƙarancin ci gaban tsokoki a cikin wannan yanki. Idan kun ji zafi na yau da kullun a cikin wuyansa, ƙananan baya, ku ya kamata ƙarfafa murfin tsoka, don yin baya da ƙarfi da lafiya. Wannan zai taimaka yoga don lafiyar baya, wanda zai iya ɗaukar koda mai farawa. Baya ga ƙarfafawa da shakatawa na baya, yoga yana amfani da jiki, yana koyon numfashi daidai da sauƙin amfani da rayuwa.

Da fatan za a lura, menene fa'idodin yoga don lafiyar kashin baya da baya:

  1. Rigakafin da maganin cututtuka na kashin baya.
  2. Kawar da ciwon baya saboda rashin daidaiton kashin baya da sanya tsokoki.
  3. Rigakafin cututtukan haɗin gwiwa.
  4. Saukaka damuwa, cikakken shakatawa na tsokoki.
  5. Inganta matsayi da ƙarfin jiki da juriya.
  6. Cire tashin hankali, inganta bacci.
  7. Saurin kuzari, dawo da kuzari da ƙarfi.

Tare da yin yoga na yau da kullun ba kawai za ku inganta lafiyar baya ba, amma za ku ji da kuzari kuma za ku iya yin tsayayya sosai da damuwa da samun kyakkyawan bacci.

Ayyuka na 20 na sama don matsayi

Taimako ga kowa yoga don baya?

Yoga mai sauƙi don lafiyayyen baya na iya yin komai azaman motar asibiti don sauƙin ciwo a wuya ko ƙananan baya da kuma shimfida tsokoki, sauƙaƙa gajiya da tashin hankali.

Ga wanda yana da mahimmanci ayi yoga don baya:

  • mutanen da ke aiki galibi
  • mutanen da suke bata lokaci mai yawa akan kwamfutar
  • mutanen da suke bayan kwana ɗaya a kan ƙafa
  • tsofaffi
  • 'yan wasa
  • mata akan hutun haihuwa
  • tsunduma cikin aiki mai nauyi.

Amma kafin aji ya kamata ka tabbata cewa zaka iya yin yoga don kashin baya, saboda a aikace akwai sabani.

Contraindications don yoga:

  • matsaloli masu mahimmanci tare da kashin baya da haɗin gwiwa, kamar cututtukan zuciya
  • raunin haɗin gwiwa, hernia na kashin baya
  • hauhawar jini
  • thrombosis da varicose jijiyoyin jiki
  • ƙaura

Hakanan bazai yuwu ayi ba akan cikakken ciki da aiwatar da asanas yayin ƙarancin lafiya.

Nasihu don farawa na aikin yoga:

  1. Yi a cikin ɗaki tare da taga a buɗe, horar da ƙafafun ƙafafun cikin tufafi na wasannin motsa jiki.
  2. Gudanar da asanas bayan awa ɗaya na bacci ko awa ɗaya kafin kwanta barci.
  3. Shiga cikin yoga don dawo da minti 20-30. Advancedarin ci gaba za a iya ba da aikin mintuna 45-60.
  4. Fara aikin tare da asanas don ƙarfafa tsokoki na baya kuma ƙare aikin kwanciyar hankali.
  5. Ba lallai ba ne koyaushe a yi duk asanas don bayan mai zuwa. Fara tare da mafi dacewa, a hankali tare da haɓaka al'adar sabbin abubuwa.
  6. Yi dumi mai haɗin gwiwa, don kar a cire tsoka ba tare da horo ba.
  7. Bi motsi daidai, ɗaya bayan ɗaya, motsawa daga wannan asana zuwa wancan.
  8. Kada ka riƙe numfashinka, ka numfasa ta hanci ka fitar da iska ta bakinka.
  9. Yin yoga don kashin baya, saurari motsin su kuma dakatar da motsa jiki idan kuna jin ƙarancin damuwa.
  10. Motsa jiki akan yoga Mat, don kar ya cutar da bayanku yayin yin “kwance” asana.

Yadda ake zaɓar yoga Mat

Mafi kyawun asanas don ƙarfafa tsokoki na baya

Lokacin yin asanas don ƙarfafa baya, maida hankali kan kowane motsi, ƙoƙarin yin atisayen cikin gwaninta, bin sahun numfashi da mai da hankali kan kowane matsayi. Yin darussan da ke gaba a kai a kai zai taimaka don ƙarfafa murfin muscular, don haɓaka ƙarfi, sassauci, sauƙaƙe ciwon baya.

Don motsa jiki na yoga don ciwon baya ya zama yafi tasiri, haɗa su tare, sassauƙa mai sauƙi daga wannan asana zuwa wani mai kama.

1. Cobra yana nunawa

Wannan asana na bayan baya a hankali yana shimfiɗa kashin baya da haɓaka sassauƙa da motsi. Bugu da kari, Cobra pose yana taimakawa wajen kara karfin kirji, bude kafadu da tsawaita wuya.

  1. Kwanta a kan ciki, kafafu ya kamata su zama masu annashuwa.
  2. Jingina a kan hannaye da shaƙar iska, ɗaga kai da kirji, ɗaga baya.
  3. Yaga ciki daga bene, ji sama, kashin baya wanda bai buɗe ba.
  4. Gwada kada ku sake jefa wuya.
  5. Sanya hannayenku a layi daya, kiyaye dabino yana fuskantar juna.
  6. Riƙe hoton don numfashi 5-6, sannan ƙasa zuwa ƙasa kuma, idan ana so, maimaita aikin.

2. Kare yana fuskantar sama

Kare yana fuskantar aiki mai laushi fiye da yadda Cobra yake, kuma yana da babban taimako ga ciwon baya na asali daban.

  1. Kwanta a kan ciki, ƙafafu suna kan yatsun kafa.
  2. A kan shaƙar iska, a hankali ka miƙe hannaye, ɗaga kansa da jikinsa sama, ɗaga baya.
  3. Yi ƙoƙari ku tsage ciki da kwatangwalo daga ƙasa, kuna ajiye saman jikinsa a kan miƙe hannuwansa da ƙafafunsa.
  4. A kan isar da iska, sauka a cikin ciki, lankwasa gwiwar hannu biyu da runtse kai.
  5. Yi wannan motsa jiki na hawan 5-6 na shaƙar-shaƙar numfashi.

3. Matsayin Sphinx

Matsayin Sphinx cikakke ne ga waɗanda har yanzu suke da wahalar yin hali ko kuma Cobra ya sauko da kare ƙasa cikakke. Kari akan haka, matsayin Sphinx cikakke ne na asana don inganta yanayin aiki.

  1. Kwance a kan cikinsa, ka doshi ƙasa tare da tafin hannunka ta hanyar lankwasa gwiwar hannunka da matse gwiwar hannunka a jikinka.
  2. A cikin shaƙar numfashi ɗaga kai da kirjinka, ci gaba da dogaro da hannayen da aka tanƙwara a gwiwar hannu.
  3. Jin yadda kashin baya ya miƙe kuma ya tafi jin daɗi a yankin lumbar da wuya.
  4. A kan shaƙatawa, ƙananan jiki, sannan sake shaƙa, ɗaga shi.
  5. Yi hawan motsa jiki 6-7 na shaƙar iska, sannan ka faɗi, sami hutawa kuma sake maimaita aikin.

4. an sanda sun shirya

Tsarin fure shine ɗayan mafi kyawun asanas don ƙarfafa dukkan tsokoki na baya. Hakanan za'a iya gudanar da shi tare da miƙa hannuwa, yin matsayi irin na sanannen motsa jiki "jirgin ruwa".

  1. Kwance akan cikinsa kuma ya dogara ga hannaye, ɗaga hannayen daga ƙasa da bayan bayanka.
  2. A cikin shaƙar numfashi ɗaga kai, kafadu da kirji sama, riƙe hannayensa a baya ta baya.
  3. Tare da jiki don ɗaga ƙafafu don haɓaka ƙimar aiki.
  4. Riƙe matsayin don numfashi 5, sannan fitar da numfashi don sauka.
  5. Maimaita aikin sau da yawa, a hankali ƙara lokacin da aka yi a saman.

Duk game da jirgin motsa jiki (Superman)

5. Matsayin tebur

Wannan asana na baya-yana ƙarfafa hannaye da tsokoki na ciki, yana taimakawa buɗe haɗin haɗin kafaɗa. Matsayin tebur yana ba da shawarar musamman don a yi shi don gyara matsayinshi da ciwon baya da ke haifar da salon zama.

  1. Kwanciya a bayan ka, lanƙwasa gwiwoyin ka, sanya hannayen kusa da haɗin kafada da kuma kan shaƙar iska, miƙe hannayen ka, ka tura jiki sama.
  2. Kai baya jifa baya, ja ciki sama kuma hannaye da ƙafa dole ne su daidaita kuma daidaita.
  3. Riƙe nauyin jiki a madaidaiciyar hannaye da gwiwoyi lanƙwasa ƙafafu, ƙoƙarin riƙe jiki a layi ɗaya da bene.
  4. 4auki numfashi 5-XNUMX ka gungura ƙasa.
  5. Maimaita aikin sau da yawa har sai kun ji tashin hankali a baya, ƙafafunku da hannayenku.

A cikin wannan matsayin yana da mahimmanci don kada "SAG" na jiki, ja jiki cikin madaidaiciya. Jin yadda tsokoki suke.

6. Inverted katako yayi

Tsarin katako mai jujjuyawar motsa jiki kyakkyawan motsa jiki ne don ƙarfafa tsokoki da ƙoshin ciki, da sautin Sashen kashin baya.

  1. Tsaya a kan teburin tare da lanƙwasa gwiwoyi da madaidaiciyar hannuwa, sa'annan ka ja ƙafafu gaba, jingina a kan hannaye da ƙafa.
  2. Rike hannayenka madaidaiciya, kai sama sama, kai ka yi kokarin kada ka juya baya.
  3. Tashi a kan shaƙar, saukar da kanka kan shaƙar iska, riƙe sama don numfashi 2-3.
  4. Maimaita sau 6-7 don jin yadda tsokoki na baya da kuma ƙarfafa zuciyar ku.

7. Matsayin rakumi

Wannan asana na baya zai taimaka muku don ƙarfafa ƙashin baya, ƙara sassauƙa na kashin baya da sauƙaƙa gajiyar gajiya.

  1. Tsaya tsaye a kan gwiwoyinsa, ya ɗaga tasha ya kamata ya tsaya a ƙasa.
  2. A kan isar da iska, kaɗa bayanka, riƙe hannunka bisa idon, a ƙarƙashin layin kashin baya.
  3. Fitar da kirjin sama da kai da kafadu a hankali ja da baya.
  4. Matsakaicin rage ruwan wukake, kogon baya da kuma shimfiɗa kirji.
  5. Riƙe matsayin don numfashin 5-7 kuma maimaita hoton sau da yawa.

Idan kun ji rashin jin daɗi a cikin wuyansa, zai fi kyau a yi motsa jiki a cikin sigar haske. Ga mutanen da ke fama da matsalar ciwon mara na mahaifa na iya zama kamar mai rikitarwa, amma zai taimaka jin zafi a wannan yankin.

8. Warrior matsayi na III

Warrior pose III ba shine kawai asana mai girma ba don bayanku, wanda ke taimakawa wajen ƙarfafa tsokoki amma kuma yana inganta daidaito da daidaito.

  1. Tsaya madaidaiciya kuma a kan shaƙar, yi babban lunge tare da ƙafarka ta dama gaba.
  2. Ka ji tallafi a ƙarƙashin ƙafarka ta dama, ɗaga hagu daga bene ta karkata baya a gaba.
  3. Iseaga hannu biyu don daidaitawa ka ajiye su kan layi ɗaya tare da bayanka.
  4. Raaga ƙafafun hagu a layi ɗaya zuwa bene.
  5. Riƙe nauyin jiki a ƙafa na dama, miƙa ƙafafun hagu, baya da hannaye a layi ɗaya.
  6. Duba madaidaiciya gaba ka riƙe matsayin don numfashi 7.

9. madaurin madauri

Tsarin plank shine ɗayan mafi kyawun asanas na yoga don lafiyar baya, domin yana ƙarfafa dukkan jiki, musamman tsokoki na ciki waɗanda ke tallafawa kashin baya.

  1. Kwanta a kan cikinka, ka huta a kan yatsun ka kuma ka lankwasa a gwiwar hannu.
  2. A kan shaƙatawa, ɗaga jikinka sama akan miƙe hannuwa.
  3. Arfafa cikinka, riƙe bayanka a madaidaiciya, kai kaɗan karkata zuwa ƙasa.
  4. Buga numfashi akai-akai, duba kai tsaye.
  5. Riƙe hoton don zagayowar numfashi 8 ko minti 1.

Madauri: 45 bambancin shirye

10. Matsayin maaikata akan ginshikai hudu

Matsayin ma'aikata a kan ginshiƙai guda huɗu - ɗayan motsa jiki na yoga wanda ke taimakawa don ƙarfafa tsokoki na dukkan jiki, gami da ƙwayoyin ciki, baya, hannaye, kafadu, gindi da ƙafa.

  1. Kwanta a kan ciki, hutawa a kan yatsun kafa.
  2. Sanya hannaye a layi daya da kirji.
  3. A kan isar da iska, ɗaga jiki, hannaye sun sunkuye a gwiwar hannu, kafadu ya zama ya zama daidai da bene.
  4. Ji ƙuntataccen sikeli da latissimus dorsi.
  5. Riƙe maɓallin don 3-4 na fitar da numfashi, sa'annan ka sauka akan cikinka.
  6. Maimaita sake zagayowar sau da yawa, don masu farawa hanya ɗaya kawai.

Don yin wannan yanayin zaku buƙaci ƙwarewa wajen yin tura-UPS. An shawarci masu farawa suyi guiwa.

Yadda ake koyon yin tura-UPS daga karce

11. Kafa baka

Tsarin baka yana ƙarfafa tsokoki na baya da makamai, yana buɗe haɗin kafada, yana inganta matsayi, yana tsawaita kashin baya kuma yana ƙaruwa da sauƙi.

  1. Kwanta a kan ciki, sanya hannaye kyauta.
  2. Lanƙwasa gwiwoyi don ƙafafun sun kasance a sama da kwatangwalo kuma idan suna shaƙar numfashi, kama ƙafafunku da hannuwanku.
  3. Diddige ya ja kanta, ya fadada kirji ya murda baya.
  4. Yi ƙoƙarin lanƙwasa kamar yadda ya yiwu, rage tazara tsakanin kai da ƙafa.
  5. Riƙe hoton don numfashi 7 kuma sake maimaita aikin.

Yin asanas don baya, yana da mahimmanci a saurari jiki. Bakan baka yana iya zama mara dadi ga waɗanda ke da ƙaƙƙarfan juyi a cikin ƙananan baya. A wannan yanayin, ana ba da shawarar kada a lanƙwasa da ƙarfi a haɗa shi tare da matsayin ɗan asana.

12. Berezka ko sanya kyandir

Berezka ba kawai yana ƙarfafa baya ba amma har da makamai, kafadu, kuma yana haɓaka daidaituwa. Amma wannan motsa jiki na yoga don lafiyar kashin baya ba da shawarar ga waɗanda ke fama da ciwon kai, hauhawar jini, da mata a cikin mahimman kwanaki.

  1. Kwanciya a bayan ka, lanƙwasa gwiwoyin ka ka ja su zuwa ga kirjin ka.
  2. Tallafa kafadar kafaɗa da dogaro a kafaɗun hannu da gaban goshi, a kan motsa jiki ɗaga ƙashin ƙugu zuwa sama.
  3. Miƙe ƙafafunku a jere ko tare.
  4. Fitar da ƙafafu sama, ƙoƙarin ƙoƙarin cire kashin baya, shakatawa wuya.
  5. Yi numfashi cikin nutsuwa ta hanyar motsi 8 na numfashi zaka iya canza matsayin.

Motsa jiki da kuma gina jiki yayin al'ada

13. Kwadi na saka ciki

Kwadon da ke kan ciki yana inganta zagawar jini a gabobin pelvic, yana buɗe ɗakunan hanji, yana ƙarfafa tsokoki na ƙafafu kuma yana sauƙaƙa zafi yayin al'ada.

  1. Kwanta kan ciki ka tanƙwara gwiwoyin ka.
  2. A kan shaƙatawa, ɗaga jikinka ka sanya hannayenka a bayan bayanka.
  3. Rage hannuwanku ƙafa kuma danna su a kan kwatangwalo.
  4. Ka sanya hannayenka sun durƙusa a gwiwoyi, da sheki, yi ƙoƙari ka ci gaba zuwa kwatangwalo.
  5. Riƙe hoton don numfashi 5, sannan sauko kan ciki kuma maimaita aikin.

14. Gwanin kafa

Idan kuna neman mafi kyawun motsa jiki daga yoga na kashin baya, gada ya zama - wannan shine abin da kuke buƙata. Yana taimakawa wajen shimfida kashin baya, shakata da jijiyar wuya, da kuma karfafa tsoka mafi girma ta baya da jijiyoyi.

  1. Kwanta a bayan ka ka tanƙwara gwiwoyin ka.
  2. Sanya hannayenka a bayan kanka ka jingina kanka da dabino mai buɗe.
  3. A kan motsa jiki, ɗaga jikinka sama, ɗaga bayanka da kuma taƙaita gindi.
  4. Yi ƙoƙarin ɗaga jiki kamar yadda ya kamata, madaidaiciya makamai.
  5. Riƙe matsayi na numfashi 6, sannan faɗuwa da maimaitawa idan kun ji ƙarfi da sha'awar.

YADDA AKA SAMU ZUWA GADA

15. Bishiya

Wannan yanayin yana taimakawa inganta daidaituwa da jan kashin baya kuma yana shirya jiki don shakatawa asanas.

  1. Tsaya madaidaiciya, rufe ƙafafunka da tsakanin yatsun kafa.
  2. Tanƙwara ƙafa dama ta gwiwa ka saita ƙafa a cinyar cikin ƙafarka ta hagu.
  3. Rufe tafin hannunka a gaban kirji. Idan ka bari sassaucin ya daga hannayenka ya kuma daga sama da gaba dayan kashin baya.
  4. Mayar da hankali kan numfashin ka, duba gaba gaba.
  5. Riƙe matsayin don numfashi na 8-10 sannan canza canje-canje.

Babban mafi kyau asana don shakatawa tsokoki na baya

Lokacin yin motsa jiki na shakatawa don ciwon baya, mai da hankali kan numfashinku ta hanyar yin kowane matsayi a cikin yanayi mai dadi. Kada ku jure wa asana idan hakan ya haifar muku da damuwa, saboda fa'idar wannan ita ce kuke samu. Kuna cikin yanayin lokacin da kuka ji ya isa ya sami cikakkiyar hutawar tsokoki da kashin baya.

Matsayi "Mai sakewa" yana da sauƙin yin ɗaya bayan ɗayan, a hankali sake sakewa daga wannan matsayin zuwa wancan.

1. Kyanwa mai hoto

Matsayin Cat shine ɗayan exercisesan motsa jiki a yoga, wanda kusan babu wata takaddama. Kyakkyawan asana yana shimfiɗa kashin baya kuma yana inganta sassaucin sa. Musamman amfani shine motsa jiki ga mutanen da ke da salon rayuwa.

  1. Kafa duk huɗu saboda tafin hannunka ya kasance a ƙarƙashin haɗin kafada da gwiwa a ƙarƙashin kwatangwalo.
  2. Jingina kan hannaye da gwiwoyi tare da ƙarfi iri ɗaya.
  3. Numfashi mai zurfi, a hankali rubabben baya a cikin ƙananan baya.
  4. A kan shayarwar shaƙatawa ta baya da kuma hutawa a hankali.
  5. Yi motsa jiki don numfashi na 7-8, a hankali ƙara kewayon motsi.

2. Sanya karen da ke fuskantar kasa

Matsayi “Kare muzzle down” yana da kyau ya shimfiɗa kashin baya, ya buɗe kirji, cire madogara a cikin jijiyar mahaifa kuma ya shimfiɗa bayan ƙafafunta.

  1. Shiga cikin matsayi na kyanwa a kowane ƙafa huɗu ka fitar da gwiwoyi daga ƙasa, ɗaga ƙashin ƙugu sama.
  2. Ka yi kokarin ja da baya gwargwadon yadda zai yiwu, ka shimfiɗa kashin baya, ka rage kanka ka daidaita hannayenka zuwa ga jikin da ya siffata alwatiran almara.
  3. Yi shiru tanƙwara gwiwoyinku idan kun ji tashin hankali a cikin hamst.
  4. Rike bayanka a mike ka isa kashin kashin sama.
  5. Diddige zai iya zama baya daga bene ko motsawa da karfi, sauya nauyin kafa daga diddige zuwa yatsun kafa.
  6. Riƙe asana don zurfin numfashi 6-7.

Idan kun yi yoga don ciwon baya, to kuyi asana a cikin madubin fuska “kare fuska sama” don kawar da ciwo a yankin lumbar da wuya.

3. Matsayin gadar rabin-gada

Rabin gada a hankali yana tausa tsokoki na baya, yana sauƙaƙe gajiyar gajiyar baya, yana buɗe kirji yayin ƙarfafa tsokoki na cinyoyi da gindi.

Matsayi na rabin gada ana iya yin shi a tsaye ko kuma yana motsawa. A cikin sigar da ke motsawa, baya ya ƙarfafa, kuma lokacin da tsayayyen - annashuwa. Don motsawa mai motsawa, ɗaga ka runtse gindin ka zuwa ƙasa a cikin yanayin numfashin.

  1. Kwanta a bayan ka, lankwasa gwiwoyin ka ka sanya su kusa da gawar.
  2. A cikin shaƙar numfashi ka ɗaga ƙashin ƙugu zuwa sama, ƙoƙarin isa daidai da farfajiyar bene.
  3. Tsaya shi a saman matsayi na aan daƙiƙoƙi, kar a manta da numfashi mai zurfi kuma a ko'ina. Lanƙwasa a gwiwar hannu hannu na iya tallafawa ƙashin baya.
  4. A kan shaƙar, gungura ƙasa ka sake maimaita sake zagayowar sau 6-7.

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4. Yanayin iska

Matsayin iska yana taimakawa wajen inganta haɓakar ƙwayoyin wuyan wuya da na baya, yana taimakawa dumama da kashin baya da ci gaban sassaucin sa, yana inganta abinci mai gina jiki na faya-fayen intervertebral.

  1. Da yake kwance a bayanku, tanƙwara ƙafa a gwiwoyi.
  2. A kan isar da iska, ja gwiwoyinka zuwa kanshi, yana taimakon kansa da hannuwansa. Dauke kai da kafadu daga bene.
  3. Tsaya cikin asana har zuwa numfashi 8, sa'annan ka daidaita kafafu.
  4. Maimaita matsayin don sake zagayowar numfashi da yawa, don haɓaka tasirin.

5. Twins gwiwoyi

Wannan aikin ba kawai yana taimakawa ba ne don buɗe ƙira da inganta motsi na kashin baya da ƙarfafa tsokoki na ciki da kuma ƙarfafa ƙananan ciki.

  1. Kwance a bayan ka, ja gwiwoyin ka zuwa kirjin ka.
  2. Hannaye sun bazu ko'ina.
  3. A kan fitar da numfashi a hankali rage gwiwoyinka a kowane gefen ƙwanƙolin, yana ƙoƙarin taimakon kansa da hannayensa.
  4. Kula da ƙananan baya ka tura gwiwoyin ka zuwa ƙasa a zagaye guda na shaƙar iska.
  5. Maimaita sau 7 a kowace hanya, sa'annan zaku iya shakatawa da maimaita aikin.

6. Karkata karkatacciyar karya

Gyara murɗawa kwance yana sauƙaƙa zafi a yankin lumbar, baya da wuya, kuma yana inganta yanayin jini a cikin gabobin ƙugu. Wannan ɗayan mafi kyawun motsa jiki don shakatawa baya.

  1. Kwanciya a bayanka, ja gwiwa na dama zuwa kirjinka, ka bar kafarka ta hagu a miƙe.
  2. Rike hannayenku sosai.
  3. A kan fiton sai ka sauke gwiwa na dama zuwa gefen hagu, ka taɓa ƙasan gwiwa.
  4. Jin tashin hankali a cikin lumbar.
  5. Riƙe matsayin don numfashi na numfashi 7 kuma canza ƙafafu.

7. Plow yana tsaye

Asana zai taimaka wajan fitar da dukkan sassan kashin baya ta hanyar hutawa da jijiyoyin baya. Bayan wannan motsa jiki, ana ba da shawarar yin juzu'i ko gangara don jagorantar ƙafafu yayin zaune.

  1. Kwanta a bayanka da numfashi, yi kokarin kawo kafafu madaidaiciya bisa kai, ana iya lankwasa kafafu, idan yana da wahala ayi aikin.
  2. Yatsun kafa suna taba kasa a bayan kai.
  3. Idan kun ji wata damuwa mai ƙarfi a cikin wuya, yi ƙoƙari ku kwance ta, ɗaga ƙafafunta na ɗan lokaci. Lokacin da ciwo ya dakatar da motsa jiki.
  4. Riƙe asana don numfashi 5-6.

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8. Jan hankali

Wannan matsayi yana kwantar da lumbar da kashin baya na mahaifa. Don sakamako yana kama da son ƙafafu yayin zaune (na gaba munyi la'akari da motsa jiki), amma yana ba da damar kara fadin kashin baya.

  1. Tsaya madaidaiciya, ji ƙasa ƙarƙashin ƙafafunku.
  2. A kan shaƙatawa, tanƙwara gwiwoyi, danna matse kan cinyoyin.
  3. Ja goshin zuwa gwiwoyi, ja kuma ba Kruglaya baya ba.
  4. A cikin sigar ta Lite dole ne a kiyaye baya kuma goshin ya kamata ya dogara a kan lanƙwashin gwiwan hannu da hannayen juna.
  5. Riƙe hoton don numfashi 7, sa'annan ku zauna ku miƙe, idan kuna so, kuna iya maimaita aikin.

9. Karkatar da kafafu madaidaiciya yayin zaune

Karkatar da kai tsaye don saita ƙafafu na taimakawa kawar da lankwasawar baya, shimfiɗa kashin baya, shakata da baya. Yi wannan aikin bayan POS, ko kunna zagaye na baya don daidaita nauyin.

  1. Zauna a ƙasa, hannaye a layi ɗaya da jiki, baya da ƙafafu madaidaiciya.
  2. A kan numfashi, tanƙwara zuwa ƙafafu madaidaiciya, yana ƙoƙari ya kwanta akan cikinsa a kwatangwalo.
  3. Kar a sake juyawa baya, ja da kashin baya a layi daya zuwa madaidaitan kafafu.
  4. Yi ƙoƙari zuwa goshin don taɓa gwiwoyi, idan ba haka ba, to kawai ja da baya, jin sama, kashin baya.
  5. Riƙe matsayin don numfashin 6-8.

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10. Dabbar dolfin matsayi

Dabbar dolp a bayyane yana buɗe kirji a hankali, yana tsawaita kashin baya, yana ƙarfafa tsokoki na ciki, da baya da kuma gaban goshi. Matsayin Dolphin ba asana bane mai zaman kansa, ana amfani dashi galibi don shirya don masu karkata zuwa ga gaskiya, duk da haka, zaku iya aiwatar da wannan matsayin akai-akai.

  1. Tsaya a cikin maƙallin kare mai fuskantar ƙasa ka kuma sa ƙasan gaba da ƙasa.
  2. Haɗa hannu ɗaya don cimma babban ci gaba.
  3. Ja ƙananan baya da ƙashin ƙugu sama, ji ƙashin baya.
  4. Idan babu isasshen sassauci, kiyaye gwiwoyinku a ɗan lankwasa kuma baya na iyakar jan ko lanƙwasa.
  5. Riƙe Dolphin don tsawan motsi na 6-7 na numfashi.

11. Nuna farin ciki jariri

Yarinyar mai farin ciki ba kawai ta miƙe bayanka kaɗai ba, amma har ma yana tausa tare da sassaƙaƙƙun raɗaɗi a cikin bugun numfashi.

  1. Kwanta a bayan ka da kuma kan fitar da numfashi, ja gwiwoyin ka zuwa kirjin ka.
  2. A kan shaƙar iska, ka haɗa ɗan maraƙin hannunka, latsa kashin wutsiyar zuwa ƙasa.
  3. Ka ji yadda miɗa ƙashin baya, ka mai da hankali ga numfashinka.
  4. A hankali takoma kan gadon bayanta, tana kokarin jin narkar da tsokar.
  5. Yi numfashi mai zurfin 8-10 don kwantar da baya gaba ɗaya.

12. Matsayin yara

Matsayin yara yana da kyau don shakatawa tsakanin ƙarin asanas na yoga, da kuma bayan aiki mai wuya na yini. Asana yana magance gajiya, tashin hankali da rashin jin daɗi.

  1. Durƙusa sannan sai ku zauna a kan idon, yana miƙa hannuwansa yana taɓa goshinsa a ƙasa.
  2. Makamai da baya suna kaiwa gaba ba tare da daga gindi daga sawun kafa ba.
  3. Bi numfashi, ji kamar tsokoki masu ƙarfi sun fara barin tashin hankali.
  4. Riƙe matsayin don numfashi 8.

13. Matsayin alwatika

Matsakaicin alwatika yana taimakawa wajen shimfida Sashen kafada da tsokoki mafi fadi, yana inganta motsi na duwawun kafa, a hankali yana miƙe bayan ƙafafu da gindi

  1. Yadaɗa ƙafafunku sosai kuma ku riƙe hannun hagu na ƙafar idon hagu.
  2. Hannun hagu daga sama sama.
  3. Kan ya juya bayan hannun hagu ya kalli dabino da ya miƙa.
  4. Riƙe matsayin don numfashi na 8-10 da motsawa, sannan maimaita don gefen dama.

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14. Matsayin lankwasa kyandir

Matsayin kyandir ba kawai yana da tasiri mai tasiri a kan dukkanin rabe-raben kashin baya ba, amma kuma yana cire kumburin kafafu. Hakanan za'a iya yin kyandir na lanƙwasa ta hanyar sanya matashi ƙarƙashin ƙashin ƙugu.

  1. Ka kwanta a bayanka ka sa ƙafafunka sun lankwashe cikin bango.
  2. Raaga ƙafafunku madaidaiciya sama da taɓa farfajiyar ƙasan dukkan jikinku daga gindi ku ƙare da dunduniya.
  3. Sanya hannaye ba da son kai ba, kuma ka ji yadda annashuwa, kugu, kafadu suka kasance.
  4. Shaƙar da ciki, a hankali kuma a hankali, sauraron abubuwan jin daɗi a cikin jiki.
  5. Riƙe matsayin don 'yan mintoci kaɗan, kuna ƙoƙarin isa iyakar hutawa.

15. Gawa yayi

Yin yoga don lafiyayyen baya, kar a manta a ƙarshe don shakatawa jikin duka. Wannan zai taimaka wa gawar ta zama, wanda zai ba ku damar samun cikakkiyar annashuwa da kuma taƙaita horo.

  1. Ka huta sosai a bayanka, miƙa ƙafafunka ka ɗora hannuwansu ba zato ba tsammani, don haka sun sami kwanciyar hankali.
  2. Yi dogon numfashi ka huda dukkan tsokokin jiki, sannan ka fitar da iska ka huta.
  3. Kada ku haɗa kafadu, yi ƙoƙari don shimfiɗawa da shakatawa na kashin baya, daga yankin wuyan ku ƙare tare da ƙananan baya.
  4. Kasance cikin matsayi na mintina 5, ba motsi da ƙoƙarin shakatawa duk tsokoki.

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Yoga da shimfida Baya da kugu

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