Komawa annashuwa

• Sakonnin ƙafa: n, u, l, l
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Komawa annashuwa

Matsakaicin kwanciyar hankali na baya shine matsayin yoga mai sabuntawa wanda ke ƙarfafa nutsuwa mai zurfi da jin daɗin damuwa ta hanyar shimfiɗa tsokoki na baya a hankali. Mafi dacewa ga mutane na kowane matakan motsa jiki, musamman waɗanda ke neman rage tashin hankali ko rashin jin daɗi a bayansu. Shiga cikin wannan matsayi na iya haɓaka sassauƙa gabaɗaya, haɓaka matsayi, da haɓaka ma'anar kwanciyar hankali ta jiki da ta hankali.

Yanayinta: tsammanin nuni a nuni Komawa annashuwa

• A hankali karkata baya har sai kun goyi bayan nauyin ku akan goshin ku, gwiwar hannu ya kamata su kasance a ƙarƙashin kafadu kai tsaye.
• Kunna gwiwoyin ku kuma kawo ƙafafunku a kan ƙasa, kusan nisa-kwatanci dabam.
• Shakata da dukan jikinka, bar baya da kafadu su nutse zuwa kasa.
• Rufe idanunku kuma kuyi numfashi sosai, riƙe wannan matsayi na mintuna da yawa.

Lajin Don yi Komawa annashuwa

• Nishaɗi: Makullin wannan matsayi shine shakatawa. Numfashi sosai kuma a hankali, barin jikinka ya nutse cikin ƙasa. Yi ƙoƙarin bincika kowane ɓangaren jikin ku a hankali, kuna shakatawa kowane rukunin tsoka tun daga yatsun ƙafa zuwa kan ku. Ka guje wa kuskuren riƙe numfashinka ko kuma tayar da tsokoki, saboda wannan ya karya manufar motsa jiki.
• Lokaci: Ku ciyar aƙalla mintuna 5 zuwa 10 a cikin wannan yanayin don ba da damar jikin ku ya sami cikakkiyar nutsuwa da fa'ida daga motsa jiki. Ka guji yin gaggawar shiga ciki ko tashi da sauri, kamar yadda hakan zai iya

Komawa annashuwa Tambayoyin Masu Nuna

Shi beginners za su iya Komawa annashuwa?

Ee, masu farawa za su iya yin Relaxed Pose, wanda kuma aka sani da Savasana ko Gawa Pose a yoga. Matsayi ne mai sauƙi da kwantar da hankali wanda yawanci ana yin shi a ƙarshen zaman yoga. An ƙera shi don shakatawa jiki da tunani, rage damuwa, da inganta yanayin zaman lafiya. Ga matakai: 1. Kwanciya a bayanka, zai fi dacewa ba tare da wani abin hawa ko matashi ba. Bada jikinka ya nutse cikin ƙasa. 2. Kiyaye ƙafafunku cikin kwanciyar hankali kuma bari ƙafafunku da gwiwoyi su shakata gaba ɗaya, yatsun suna fuskantar tarnaƙi. 3. Sanya hannunka a gefe, duk da haka kadan yada baya daga jikinka. Bar tafin hannunka a buɗe, suna fuskantar sama. 4. Rufe idanunku kuma kuyi numfashi a hankali. Shakata da dukan jikinka. Ka tuna, makasudin shine mu kasance a faɗake amma har yanzu. Yana iya ɗaukar ɗan lokaci don saba da zama har yanzu na dogon lokaci, amma tare da lokaci, yakamata ku iya yin hakan.

Me ya sa ya wuce ga Komawa annashuwa?

• Taimakon Savasana Pose: Wannan shi ne bambancin inda kuke kwance a bayanku tare da ƙwanƙwasa ko birgima a ƙarƙashin gwiwoyinku don rage matsa lamba a kan ƙananan baya.
• Supine Twing Pose: A cikin wannan pose, kuna kwance a baya kuma a hankali juya ƙananan jikinku zuwa gefe ɗaya yayin riƙe kafada a ƙasan.
• Ƙafafun-Up-The-Ball Pose: Wannan matsayi ya ƙunshi kwanciya a bayanku kusa da bango da kuma shimfiɗa ƙafafunku sama da shi, wanda zai iya taimakawa wajen rage tashin hankali a cikin ƙananan baya.
• Matsayin Hutu Mai Haɓakawa: Wannan wurin shakatawa ne na baya inda kuke kwance a bayanku tare da durƙusa gwiwoyi da ƙafafu a ƙasa, yawanci nisa-kwatanci dabam.

Me suna da abin da ya sanya ɗaukehawa ga Komawa annashuwa?

• Cat-Cow Pose yana cike da kwanciyar hankali na baya ta hanyar inganta sassauci a cikin kashin baya da kuma kawar da tashin hankali a baya da wuyansa, wanda zai iya taimakawa wajen shirya jiki don mafi inganci da kwanciyar hankali na baya.
• Ƙafafun-Up-The-Ball Pose kuma yana cike da kwanciyar hankali na baya yayin da yake taimakawa wajen shakatawa da tsokoki da jijiyoyi a cikin ƙananan baya, inganta yanayin jini mai kyau da kuma kawar da duk wani damuwa ko tashin hankali, wanda zai iya sanya baya ya kwantar da hankali ya zama mai fa'ida. dadi.