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

Bridge Pose, ko Setu Bandhasana, wani motsa jiki ne na yoga wanda ke ƙarfafa baya, yana buɗe kirji da kafadu, kuma yana inganta narkewa. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka sassauci, haɓaka matsayi, da rage damuwa. Mutane na iya so su haɗa wannan matsayi a cikin ayyukansu na yau da kullum kamar yadda kuma yana ƙarfafa gabobin ciki, huhu, da thyroid, inganta lafiyar jiki da hankali.

Yanayinta: tsammanin nuni a nuni Bridge Pose Setu Bandhasana

• Kunna gwiwoyin ku kuma sanya ƙafafunku a kwance a ƙasa, nisa-hannun baya, tabbatar da cewa idon kafa da gwiwoyi suna cikin layi madaidaiciya kuma ƙafafunku suna kusa da gindinku.
• Yi numfashi kuma a hankali ɗaga hips ɗinku daga ƙasa yayin da kuke ajiye ƙafafu da dabino a ƙasa, ƙirƙirar baka tare da jikin ku.
• Riƙe tsayawa, tabbatar da kafaɗun ku, wuyanku, da kanku sun kasance a ƙasa kuma cinyoyinku sun yi daidai da juna. Numfashi sosai kuma ka riƙe matsayi na tsawon lokaci mai daɗi, yawanci 30 seconds zuwa 1 minti.
• Exhale kuma sannu a hankali rage jikinka baya zuwa wurin farawa, sake shakatawa jikinka a kwance a ƙasa. Maimaita matsayi gwargwadon matakin jin daɗin ku.

Lajin Don yi Bridge Pose Setu Bandhasana

• Shigar da tsokar ku: Yayin da kuke ɗaga kwatangwalo zuwa rufi, haɗa cinyoyinku da gindinku. Ka guji kuskuren gama gari na turawa da wuya da wuyanka ko kai. Ya kamata a goyan bayan nauyin ku ta kafadu, ƙafafu, da ƙarfin zuciyar ku da ƙananan jikin ku.
• Ka Kiyaye Wuyanka: Don guje wa takura wuyanka, kiyaye shi tsayi da nutsuwa, kuma ka guji karkatar da kai zuwa kowane bangare yayin da kake tsaye. Kuskure na yau da kullun shine turawa da yawa tare da wuyansa ko juya kai yayin da yake cikin matsayi, wanda

Bridge Pose Setu Bandhasana Tambayoyin Masu Nuna

Shi beginners za su iya Bridge Pose Setu Bandhasana?

Ee, masu farawa tabbas za su iya yin Gadar Pose, ko Setu Bandhasana. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a ɗauka a hankali kuma ku fahimci sigar daidai don guje wa rauni. Yana iya zama taimako don yin aiki tare da mai koyar da yoga da farko don tabbatar da cewa kuna yin matsayi daidai. Har ila yau, sauraron jikin ku kuma kada ku matsawa kanku da karfi. Idan kun ji wani rashin jin daɗi ko ciwo, dakatar da tuntuɓar ƙwararru.

Me ya sa ya wuce ga Bridge Pose Setu Bandhasana?

• Bridge Pose with Block (Setu Bandhasana with Block): Wannan bambancin ya haɗa da sanya shingen yoga a ƙarƙashin sacrum ɗin ku, yana ba da tallafi kuma yana ba ku damar riƙe tsayin tsayi.
• Gada Pose tare da madauri (Setu Bandhasana tare da madauri): Wannan bambancin ya ƙunshi amfani da madaurin yoga a kusa da cinyoyin ku don taimakawa wajen kiyaye su a layi daya da kuma shiga cinyoyin ku na ciki.
• Restorative Bridge Pose (Supta Baddha Konasana): Wannan shi ne mafi m bambancin inda ka kwanta a kan baya tare da gwiwoyi durƙusa da ƙafafu a kasa, sa'an nan ka dauke ka hips da kuma sanya wani bolster ko toshe a karkashin sacrum.
• Cikakken Gada ko Matsayin Wuta (Urdhva Dhanurasana): Wannan shine ƙarin ci gaba inda kuka ɗaga

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

• Fish Pose ko Matsyasana ya cika gadar Pose ta hanyar daidaita shi. Yayin da Bridge Pose shine baya baya wanda ke buɗe gaban jiki, Kifi Pose shine gaban jiki na gaba wanda ke buɗewa da shimfiɗa baya na wuyansa da kuma tsokoki na baya, yana taimakawa wajen kiyaye daidaito a cikin sassaucin jiki.
• Plow Pose ko Halasana wani kyakkyawan abin da ya dace da Gadar Pose domin yana shimfiɗa kashin baya da kafadu ta wata hanya dabam, yana haɓaka sassauci. Har ila yau, yana kwantar da kwakwalwa, yana rage damuwa da gajiya, wanda ke taimakawa wajen samun sakamako na shakatawa na Bridge Pose.