Jin daɗin YouTube Kassandra Reinhardt yana taimaka muku saita yanayin ranar ku.
KASSANDRA REINHARDT
Ba da daɗewa ba bayan na fara raba ayyukan yoga akan YouTube, ɗalibai sun fara tambayar takamaiman nau'ikan ayyuka. Abin mamaki, abin da ya zama kamar kashi 90 na buƙatun sun kasance jerin yoga na safiya na minti 10. A bayyane yake, mutane sun fahimci yawan tasirin ko da ɗan yoga zai iya yi a ranar su.
Haka ne, yin lokaci don saurin yoga na minti 10 na safe zai iya taimaka maka wajen magance duk wani ciwo da kinks da ka iya tara a cikin dare. Ka yi la'akari da shi a matsayin wani ɓangare na yau da kullum, kamar goge hakora. Amma yoga na safiya ya wuce kawai motsa kashin baya, shimfiɗa tsokoki, da kula da haɗin gwiwa.
Ɗaukar ko da ƴan mintuna don kanku yana tunatar da ku sanya bukatunku a gaba. A matsayin aikin tunani, yoga wata hanya ce ta riƙe madubi ga kanku kuma ku nutse zurfi cikin jikin tunanin ku don ku iya tambaya, yaya nake ji? A ina nake ji da gaske kuma mai daɗi? A ina zan iya amfani da ɗan ƙarin kulawa?
Hakanan yana ba ku sarari don zaɓar wata niyya mai alaƙa da yadda kuke son ji. Wace irin rana kuke so ku yi? Me kuke fatan samu? Yi amfani da niyya a matsayin madaidaicin ma'anar da za ku iya dawowa yayin aikin yoga da kuma tsawon kwanakin ku, gami da lokacin da kuke jira a cikin zirga-zirga, zama a tarurruka, ko kula da yaranku. Ci gaba da dawowa gare shi. Lokacin da ake buƙata, tambayi ta yaya kuma za ku iya kula da kanku a yau?
https://youtu.be/4pKly2JojMw
Ayyukan Yoga na Safiya na Minti 10 don Cikakkun Jiki
Ba da daɗewa ba bayan na fara raba ayyukan yoga akan YouTube, ɗalibai sun fara tambayar takamaiman nau'ikan ayyuka. Abin mamaki, abin da ya zama kamar kashi 90 na buƙatun sun kasance jerin yoga na safiya na minti 10. A bayyane yake, mutane sun fahimci yawan tasirin ko da ɗan yoga zai iya yi a ranar su.
Tsare Wuyan
Fara a cikin kwanciyar hankali wurin zama, duk abin da ya yi kama da ku. Zauna tsayi tsayi ta cikin kashin bayanku, sauke kafadun ku daga kunnuwanku, kuma ku fara da haƙar ku a layi ɗaya zuwa ƙasa. Sauke kunnen hagu zuwa kafadarka ta hagu, yana shimfiɗa ta gefen dama na wuyanka. Bari kanku yayi nauyi. Idan kuna son ci gaba, za ku iya ja rarrafe yatsanku na dama daga gare ku ku fita zuwa gefe. Yi numfashi 3-5 a nan, tausasa muƙamuƙi da haɗawa da numfashin ku. Saki kuma ɗaga kan ku baya zuwa tsakiya. Canja gefe yayin da kuke sauke kunnen dama zuwa kafadar ku ta dama.
Koma tsakiya kuma ku tsawaita ta kashin ku. Saita niyya don ranar gaba.
(Hoto: Kassandra Reinhardt)
Cat-Saniya
Daga zaune, zo zuwa hannayenku da gwiwoyi zuwa matsayi na tebur tare da gwiwoyinku a ƙarƙashin kwatangwalo. Yada tsintsiyar yatsa mai faɗi tare da yatsa na tsakiya da na fihirisa suna nuni zuwa saman tabarma. Yayin da kuke numfashi, sauke cikin ku kuma ɗaga kallon ku a cikin Cow Pose.
(Hoto: Kassandra Reinhardt)
Exhale da zagaye na kashin baya, kawo haƙar ku zuwa kirjin ku a cikin Cat. Dauki ƙarin zagaye 3 na Cat da Shanu.
(Hoto: Kassandra Reinhardt)
Zare Allura Tare da Bambancin Matsayin Ƙofar
Daga Tabletop, mika ƙafarka na dama kai tsaye zuwa gefe don haka idon sawu, gwiwa, da hips duk suna cikin layi ɗaya. Danna duk kusurwoyi huɗu na ƙafar dama a kan ƙasa. Miƙa hannun hagu na hagu zuwa sama sannan ka fitar da numfashi da zare hannun hagu a ƙarƙashinka, kawo kafadarka ta hagu da kunnenka zuwa tabarma. Idan yana cikin nisa mai nisa, zaku iya kama babban yatsa na dama tare da yatsun salama na hagu. Hannun dama na iya turawa cikin tabarma, za ku iya zuwa kan yatsanku, ko za ku iya lankwasa gwiwar gwiwar dama ku kawo hannun dama a bayanku a bayanku don kyakkyawan jujjuyawar kashin baya. Yi ƙoƙarin sassauta wuyanka. Wannan Zaren Allura tare da bambancin Ƙofa yana ɗaya daga cikin abubuwan da na fi so in yi abu na farko da safe.
(Hoto: Kassandra Reinhardt)
Gaban Jiki
Daga Zaren Allura, danna hannun dama a cikin tabarma kuma ka sake kai hannun hagu zuwa sama kafin ka sauke shi zuwa tabarma. Shafe ƙafar dama a bayanka kuma ka haye ƙafar dama a kan ƙafar hagu, ɗauka har zuwa hagu. Yi ƙoƙarin duba kafadarka ta hagu kuma ka ɗauki gefen jikinka.
(Hoto: Kassandra Reinhardt)
Lizard Pose
Daga Side Body Stretch, kawo kafar dama madaidaiciya a bayanka sannan ka taka kafar dama gaba kusa da gefen gefen hannun dama na Lizard Pose. Rage gwiwa na baya zuwa tabarma. Tafe gwiwa na hagu kuma sanya shinge a ƙarƙashin tafin hannunka idan hakan ya fi dacewa. Mayar da hankali kan ɗaga zuciyar ku da sauke kwatangwalo.
(Hoto: Kassandra Reinhardt)
Low Lunge Twist
Daga kadangare, kitsa yatsun kafa na baya, daga gwiwa na baya daga tabarma, sannan ku dasa hannun hagu akan tabarma yayin da kuka isa hannun damanku sama. Duba sama kawai idan yana da daɗi. Matsa cikin babban yatsan ƙafar hagu na hagu don kada ku yi birgima zuwa gefen ƙafar bayanku. Numfashi cikin jujjuyawar ku.
(Hoto: Kassandra Reinhardt)
Kare mai fuskantar ƙasa
Daga Low Lunge Twist, fitar da numfashi yayin da kake kawo hannun dama zuwa ga tabarma kuma ka ɗaga hips ɗinka zuwa cikin Karen Fuska na Farko. Abu na farko da safe, zai fi kyau a sami ƙafafunku faɗi fiye da nisan hip-nisa. Juya ƙafafunku, lanƙwasa ƙafa ɗaya kuma daidaita ɗayan yayin zana ƙananan ciki zuwa ƙananan baya. Girgiza kai a hankali kuma ka kawar da duk wani kinks a wuyanka. Yi numfashi mai zurfi, ciki da waje, ta hanci.
Koma gwiwowinku zuwa tabarma a Tabletop. Kuma nemo Zaren Allura da Ƙofar Ƙofar a wancan gefen. Ci gaba tare da Ƙarƙashin Jikin Gefe, Lizard, Ƙarƙashin Lunge, da Dog Down.
(Hoto: Kassandra Reinhardt)
Lanƙwasawa Gaba
Daga Down Dog, tafiya hannuwanku zuwa bayan tabarmar kuma ɗauki ragin ɗan tsana yayin da kuke shiga Tsayawa Gaba. Gwiwoyinku na iya durƙusa da karimci kuma za ku iya barin cikin ku ya kwanta da cinyoyinku, ƙila ku riƙe kishiyar gwiwar hannu kuma kuna karkata kaɗan zuwa gefe. Wannan na iya zama taimako idan hamstrings ɗinku ya yi matuƙar matsewa abu na farko da safe.
(Hoto: Kassandra Reinhardt)
Squat
Daga lanƙwasawa na gaba, kawo titin yatsa zuwa tabarma. Juya yatsun kafa kadan waje, tanƙwara gwiwoyi, sauke kwatangwalo, sannan ku shigo cikin Squat. Haɗa hannuwanku tare a zuciyar ku, yin amfani da gwiwar gwiwar ku don tura gwiwoyinku kaɗan kaɗan. Tsawaita ta cikin kashin baya.
(Hoto: Kassandra Reinhardt)
Plank Pose
Saki tafukan ku zuwa tabarma. Tafiya hannuwanku gaba kuma ku daidaita ƙafafunku don shiga cikin Plank Pose. Zana ruwan kafadar ku ƙasa da baya. Shaka da fitar da numfashi a cikin ƙananan ciki kuma ka kasance da ƙarfi ta cikin zuciyarka.
(Hoto: Kassandra Reinhardt)
Sphinx Pose
Daga Plank, saukar da kanku zuwa tabarma, ku zo kan goshinku, kuma ku nuna yatsunku madaidaiciya da baya yayin da kuka shigo Sphinx Pose. Kawo gwiwar gwiwarka kadan a gaban kafadunka, ka dawo da hannunka na sama baya, sannan ka matse ruwan kafadarka tare don daga kirjin ka kadan. Yi dogon numfashi a cikin zuciya da fitar da numfashi don saki.
(Hoto: Kassandra Reinhardt)
Matsayin Yara
Daga Sphinx Pose, danna hips ɗin ku baya cikin Matsayin Yara. Haɗa manyan yatsan ƙafafu tare da gwiwoyinku faɗi kamar yadda kuke so. Tafiya hannuwanku gaba kuma ninka ƙirjin ku zuwa tabarma. Yi numfashi mai zurfi 5.
(Hoto: Kassandra Reinhardt)
Wurin zama mai dadi
Daga Matsayin Yara, tafiya hannuwanku zuwa kirjin ku kuma kawo gwiwoyinku tare. Ɗauki wurin zama mai daɗi, ko dai a durƙusa ko zaune giciye, kuma rufe idanunku.
Daga wannan sarari na tsabta, lura da yadda kuke ji yanzu sabanin lokacin da kuka fara zuwa kan tabarma a farkon aikin yoga na safiya na mintuna 10. Bincika jikin ku, tunanin ku, da yadda kuke ji. Bari wannan ya zama ginshiƙi wanda za ku dawo cikin kwanakin ku.
Karanta ainihin labarin:https://www.yogajournal.com/practice/10-minute-morning-yoga-practice-full-body-stretch/
Lokacin aikawa: Agusta-02-2023
