Yurub-Maraykanka Dayrta/ Jiilaalka Dumarka ee Surwaalka Yoga-Foolka-sare leh

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Astaamaha

● Raaxadaada ku hagaajiso lugahayada dhogorta leh, adigoo siinaya dareen fudud oo diiran sida nacnaca suufka ah.
● Ku xooji kalsoonidaada tignoolajiyadayada dabada qaada ee u qaabaysan, anagoo hubinayna in sawir la sawiran yahay.
●Labadaba xirashada firfircoonida iyo madadaalada labadaba, lugahayada si xirfadaysan loo sameeyay ayaa ku fiican munaasabad kasta.
● Soo hel qaabka ugu fiican ee isku dhafka ah, raaxada, iyo waxqabadka leh labiskayaga yoga.

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Sharaxaad Dheer

La kulan heerka xiga ee raaxada iyo diirimaad leh lugahayada dhogorta leh ee la cusboonaysiiyay, ee loogu talagalay in lagu wanaajiyo dareenka dharka kaliya ee jira. Ku raaxayso jilicsanaanta nacnaca suufka ah, maadaama lugahani ay bixiyaan dareen fudud oo jilicsan sida mid kale. Ku gal safar qurxoon oo qaawan oo khafiif ah oo ku raaxayso macaanka lugahayada nacnaca suufka ah.

Ku fiican labadaba firfircoonida iyo xirashada madadaalada, lugahani waa doorashadaada-doorashada munaasabad kasta. Tignoolajiyada kor-u-qaadista dabada ee u qaabaysan, isku duub sawir la qaaday oo la sawiray oo si kalsooni leh u diidaya fidnada. Sida xirfadle soo saaraha labiska yoga, waxaanu si hufan u diyaarinay lugahaan si aan u daboolno waxa aad ka filayso.

Kor u qaad safarkaaga jimicsiga lugahayada oo isku dara qaabka, raaxada, iyo waxqabadka. U ogolow lebbiskayada yoga ee si khibradda leh loo nashqadeeyay inay kugu awood siiso inaad gaadho meelo cusub oo aad la kulanto quruxdaada gaarka ah. U diyaargarow inaad khibrad u yeelatid isku dhafka ugu dambeeya ee moodada iyo shaqeynta, oo loogu talagalay in lagu wanaajiyo jimicsigaaga iyo nashaadaadkaaga firaaqada. Dooro lugahayada oo u gudub adduun kalsooni iyo qaab.