Cobra Yoga Pose

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Erector Spinae, Gluteus Maximus, Hamstrings

Sakonni ga Cobra Yoga Pose

Cobra Yoga Pose, wanda kuma aka sani da Bhujangasana, wani lankwasa ne mai sake farfadowa wanda ke buɗe zuciya kuma yana ƙara sassaucin kashin baya. Ya dace da duk matakan masu aikin yoga, daga masu farawa zuwa ci gaba. Wannan matsayi ba wai kawai yana taimakawa wajen kawar da damuwa da gajiya ba, amma yana ƙarfafa kafadu, kirji, da ciki, yana mai da shi kyakkyawan zabi ga waɗanda ke neman inganta yanayin su da ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Cobra Yoga Pose

• Danna tafin hannunka a cikin tabarma, a hankali daga kan ka, kirji, da kafadu daga kasa ta hanyar daidaita hannayenka, kiyaye ƙananan jikinka da hips a ƙasa.
• Jawo kafadunku baya da ƙasa daga kunnuwanku don buɗe ƙirjin ku.
• Riƙe wannan matsayi na tsawon daƙiƙa 15-30, tunawa da yin numfashi sosai kuma a ko'ina.
• Don saki, sannu a hankali rage ƙirjin ku, kafadu, da komawa kan tabarma, kuma ku kwantar da kan ku gefe ɗaya.

Lajin Don yi Cobra Yoga Pose

• Madaidaicin Matsayi: Kuskure na gama gari shine sanya hannayenku gaba da nisa ko kuma nisa. Ya kamata a sanya hannayenku daidai a ƙarƙashin kafadu. Ya kamata a kiyaye maginin gwiwar ku kusa da jikin ku kuma kada a fantsama zuwa gefe. Wannan zai taimaka wajen kiyaye kafadu da annashuwa, da kuma guje wa tashin hankali mara amfani.
• Kada ku yi gaggawa: Yawancin mafari kan yi gaggawar shiga cikin matsayi, wanda zai iya haifar da rauni. Maimakon haka, ɗauki lokacin ku don ɗaga ƙirjin ku a hankali daga ƙasa, ta yin amfani da tsokoki na baya ba kawai dogara ga hannayenku ba. Tabbatar cewa kuna shiga cikin ciki don tallafawa ƙananan baya.
• Daidaita wuyan wuya: Ka guji ƙulla wuyanka

Cobra Yoga Pose Tambayoyin Masu Nuna

Shi beginners za su iya Cobra Yoga Pose?

Ee, tabbas masu farawa zasu iya yin Cobra Pose (Bhujangasana) a yoga. Haƙiƙa yana ɗaya daga cikin mafari-abokai. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi shi daidai don guje wa rauni. Anan ga matakan yin shi: 1. Ki kwanta fuska a kasa tare da mika kafafunki a bayanki sannan kuma tafin hannunki a shimfida a kasa karkashin kafadunki. 2. Kiyaye gwiwar gwiwarka kusa da jikinka. 3. Shaka kuma a hankali daga kirjin ku daga kasa ta hanyar mike hannuwanku. Tabbatar cewa ƙananan jikinka da ƙashin ƙugu suna taɓa ƙasa. 4. Rike ɗan lanƙwasa a gwiwar hannu don gujewa kulle su. 5. Jawo kafadunku baya daga kunnuwanku. 6. Exhale kuma sannu a hankali rage jikin ku zuwa ƙasa. Ka tuna don sauraron jikinka kuma kada ka matsa sama da iyakokinka. Idan kun ji wani rashin jin daɗi, yana da kyau ku tsaya ku nemi jagora daga malamin yoga.

Me ya sa ya wuce ga Cobra Yoga Pose?

• Baby Cobra Pose: Wannan sigar mafi sauƙi ce inda zaku kwanta akan cikinku, sanya hannayenku ƙarƙashin kafadu kuma ku ɗaga ƙirjinku kaɗan kaɗan daga ƙasa.
• Extended Cobra Pose: A cikin wannan sigar, kuna mika hannuwanku gabaɗaya, kuna ɗaga ƙirjin ku sama sama daga ƙasa, kuma ku karkatar da kanku baya don duba sama.
• Half Cobra Pose: Wannan ya haɗa da kiyaye gwiwar gwiwar ku da kusa da jikin ku, ɗaga ƙirjin ku kawai rabin sama.
• Matsayin Karen Fuskantar Haɓaka: Wannan bambancin yayi kama da maƙarƙashiya, amma kuna ɗaga cinyoyinku da ƙafafu daga ƙasa, hannayenku kawai da saman ƙafafunku suna taɓa ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Cobra Yoga Pose?

• Sphinx Pose wani motsa jiki ne na haɗin gwiwa kamar yadda yake da ƙarancin baya wanda ke taimakawa wajen shirya jiki don zurfin lanƙwasa a cikin Cobra Pose, ƙarfafa kashin baya da kuma shimfiɗa ƙirji, huhu, da kafadu.
• Matsayin Yaro ya cika Cobra Pose ta hanyar samar da madaidaiciyar madaidaiciya zuwa ga baya, kawar da tashin hankali a cikin tsokoki na baya, inganta shakatawa, da kuma taimakawa wajen kiyaye daidaito a cikin sassaucin jiki.