Kudin makamashi
Ayyukan Yoga suna biya bashi da hankali ga motsawar motsa jiki fiye da matsayi na jiki. Yayin da ake aiwatar da huhu, numfashin jiki ya kasance na kasa, iska tana yaduwa ne kawai a cikin ɓangaren ƙira. Hanya na zurfin numfashi yana haɗuwa da iska cikin iska, wanda ya cika jiki da karin oxygen.
Jin numfashi da motsa jiki mai zurfi suna taimakawa a lokacin haihuwa - yana faɗi, ta kawar da tsoro da tashin hankali. Idan an sanya ka zuwa ga waɗannan suma, sai kayi zurfin numfashi - saboda haka zaku iya shakatawa kafin aiki.
1. Babban dutse daga wannan matsayi, wanda zai taimakawa tsokoki, yawancin yoga sun fara. Ka tsaya, kafafuwanka sun fi fadi da kafadunka, gwiwoyinka suna da ƙuƙwalwa, yatsunka suna "dubi" madaidaiciya gaba, hannayenka suna shafawa a gaban kirjinka. Rufe idanunku, numfashi mai zurfi (A).
Kiɗa da kuma juya hannunka a cikin sassan zuwa sama, dan kadan ka juya baya (B). Exhale da tsayayyar madaidaiciya, yada hannayenka a gaban kirjinka (A). Gwada yin amfani da numfashi mai zurfi.
2. Taimakawa maƙallan
Matsayin zai karfafa dukkan tsokoki na jiki. Tsaya, kafafunku sun fi fadi. Rashin yatsun kafa na dama "duba" gaba, hagu - ya juya zuwa gefe. Rada kafafu na hagu, saka hannun hagu a kan cinya, idanu da aka saukar (A).
Hadawa da kuma fitar da motsa jiki ka ƙarfafa hannun dama a sama da kafada, dubi rufi. Tare da hagu na hagu, sai ku danne ku a gefe don ku goyi baya (B).
3. Ayyukan motsa jiki na ƙarfafa 'yan wasa
Matsayi zai shirya jikinka don tsarin haihuwa. Ka tashi, kafafuwanka sun fi fadi ka fi kafadu, baya bayanka ka sanya nau'in kwakwalwa. Koma gwiwoyi, saukowa a cikin zurfin matashi, zauna a hankali a kan matasan kai, dabino suna shafawa a gaban kirji.
Breathing
Rufe idanunku, kuyi numfasawa ta hankalin ku, yayin da ku kwantar da tsofaffin ƙwayoyin ƙasa (kusa da farji) tare da samfurin yoga don mata masu juna biyu. Rike a cikin matsayi don zurfin numfashi - exhalations. Sa'an nan kuma sauka a kan hudu hudu don matsayi lamba 4. Don Allah a hankali! Kada ku yi wannan aikin don duk wani alamar bayyanar haihuwa.
4. Bends na wani cat
Wannan aikin zai iya yin ko da a lokacin haihuwa. Tsaya a kowane hudu, jawo ƙwayoyinku na ciki. Ƙinƙara da hankali a kwance da baya, yana nuna alamar coccyx sama, idanu da aka kai ga rufin (A). Exhale da zagaye baya, danna rubutunka zuwa kirjinka (B).
Ƙarƙản ƙwanƙwasa a kan diddige kuma shakatawa don numfashi ɗaya - exhalation (B). Maimaita duk jerin sau 10 sau. A ƙarshe, zauna a matsayi na ƙarshe na numfashi 5 - exhalations don shakatawa.
Koyo don numfashi
A lokacin aiki, gwada ma'anar motsawa da kayan aikin pranayama (zai taimaka wajen shakatawa tsakanin ƙoƙarin). Rufe idanunku, shakatawa tsofaffin idonku, sanya matsanancin harshe a saman sama, da dabino a ciki. Mai hankali a hankali kuma yana da kyau ta shiga hanci, yayi la'akari da yadda sauyin iska ya kai saman kai kuma ya shiga cikin zurfin ɓangaren ciki. Exhale ta hanci, jan ciki da barin dukkan iska.
An keta igiyoyi, dabino suna ƙarƙashin ciki. Rufa idanunku kuma kuyi numfashi ta hankalin ku, idonku na gyaran fuska shakatawa. Turawa kan shakatawa da ƙananan ƙwayoyin kwasfa. Sannu a hankali ya kori kuma sake maimaita abubuwan da aka tsara na yoga ga mata masu juna biyu. An sani cewa yoga ba kawai sautin murya ba ne, amma kuma yana taimakawa wajen jimre wa jin tsoron haihuwa.