Bridge Pose Setu Bandhasana

• Sakonnin ƙafa: YogaAna yadda za a aikata sauyi a gani kwanan jiki.
• Kayan aiki: Araban jiki

Sakonni ga Bridge Pose Setu Bandhasana

Gadar Pose Setu Bandhasana wani salon yoga ne mai sabuntawa wanda ke shimfiɗa kirji, wuyansa, da kashin baya, yayin da yake haɓaka gabobin ciki, huhu, da thyroid. Ya dace da mutane na kowane matakan motsa jiki, gami da masu farawa, kuma yana da fa'ida musamman ga waɗanda ke neman sauƙaƙa damuwa, rage alamun rashin bacci, da haɓaka narkewa. Mutane suna sha'awar wannan motsa jiki don ikonsa na inganta natsuwa da natsuwa, inganta yanayin zafi, da rage damuwa, gajiya, ciwon baya, ciwon kai, da rashin barci.

Yanayinta: tsammanin nuni a nuni Bridge Pose Setu Bandhasana

• Lanƙwasa gwiwoyi kuma sanya ƙafafunku a kwance a ƙasa, nisa-hannun baya, tabbatar da idon ƙafafu da gwiwoyi suna cikin layi madaidaiciya.
• A hankali ɗaga baya daga ƙasa, farawa da kashin wutsiya, sannan ƙananan baya da babba, tura kwatangwalo zuwa sama.
• Ku kiyaye cinyoyinku daidai da juna kuma gwiwoyinku kai tsaye sama da diddige ku, yayin da kuke danna kafadu da hannayenku ƙasa don taimakawa ɗaga ƙirjin ku sama.
• Rike wannan matsayi na ɗan numfashi, sannan sannu a hankali rage jikin ku zuwa ƙasa, farawa da baya na sama, sa'an nan kuma ƙananan baya, kuma a ƙarshe kashin wutsiya.

Lajin Don yi Bridge Pose Setu Bandhasana

• Shigar da tsokar ku: Haɗa ƙwanƙolin ku da cinyoyin ciki yayin da kuke ɗaga kwatangwalo. Duk da haka, kauce wa matse glutes ɗinka sosai a saman matsayi, saboda hakan na iya haifar da tashin hankali. Har ila yau, kiyaye cinyoyinku da ƙafafu a layi daya da juna don hana gwiwoyinku daga yin fantsama zuwa gefe, wanda zai iya haifar da rauni a gwiwa.
• Matsayin Wuyan: Ka sanya wuyanka a annashuwa da kallon sama zuwa saman rufin. Ka guji juya kan ku zuwa kowane gefe yayin tsayawa, saboda wannan na iya cutar da wuya.
• Amfani da Props: Idan yana da wuya a kula da matsayi, yi la'akari da yin amfani da shingen yoga a ƙarƙashin sacrum (farantin kasusuwa a gindin kashin baya) don

Bridge Pose Setu Bandhasana Tambayoyin Masu Nuna

Shi beginners za su iya Bridge Pose Setu Bandhasana?

Ee, tabbas masu farawa za su iya yin aikin Gadar Pose ko Setu Bandhasana. Yana da babban matsayi ga masu farawa don fara aiki akan ainihin ƙarfin su da sassauci. Koyaya, yana da mahimmanci a tuna don fara jinkiri kuma kada ku tura jikin ku sama da matakin jin daɗinsa. Idan kuna da wasu yanayi na likita ko raunin da ya faru, yana da kyau koyaushe ku tuntuɓi mai bada kiwon lafiya ko ƙwararren malamin yoga kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Bridge Pose Setu Bandhasana?

• Bridge Pose tare da Toshe (Setu Bandhasana tare da Block): A cikin wannan bambancin, an sanya shingen yoga a ƙarƙashin sacrum don ba da tallafi da kuma ba da izini don ƙarin sabuntawa na matsayi.
• Gafari tare da madauri (SEUT Bandhasana tare da madauri): Wannan bambancin yana amfani da yoga a cikin cinya da aka haɗa, wanda zai iya zama da amfani ga waɗanda suke da gwiwa ko ƙananan batutuwa.
• Cikakken Gadar Gada (Urdhva Dhanurasana): Hakanan aka sani da Upward Bow ko Wheel Pose, wannan sigar ci gaba ce ta tsayin gada, inda aka sanya hannaye kusa da kunnuwa kuma an ɗaga dukkan jiki zuwa rufi.
• Gada Pose tare da Faɗin Kirji (

Me suna da abin da ya sanya ɗaukehawa ga Bridge Pose Setu Bandhasana?

• Wheel Pose (Chakrasana) ya dace da Gadar Pose kamar yadda yake da ci gaba na baya wanda ke kaiwa ga ƙungiyoyin tsoka iri ɗaya, ciki har da kashin baya, kirji, da kafadu, don haka yana haɓaka fa'idodin Gadar Pose.
• Cobra Pose (Bhujangasana) ya cika Gadar Pose yayin da yake shimfiɗa jiki na gaba kuma yana ƙarfafa jikin baya, wanda ke taimakawa wajen shirya jiki don bayan baya da ake bukata a cikin Bridge Pose.