Qoraa: Christy White
Taariikhda Abuurista: 5 Laga Yaabaa 2021
Taariikhda Cusboonaysiinta: 17 Noofeembar 2024
Anonim
Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.
Dareemoleyad: Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.

Qanacsan

Jimicsiyada Yoga waxay u fiican yihiin kordhinta dabacsanaanta iyo iswaafajinta dhaqdhaqaaqaaga iyo neefsashadaada. Jimicsiyadu waxay ku saleysan yihiin mowqifyo kala duwan oo ay tahay inaad istaagto 10 ilbiriqsi ka dibna aad beddesho, oo aad ugu sii gudubto layliga xiga.

Jimicsiyadan waxaa lagu sameyn karaa guriga ama xarunta Yoga, laakiin laguma talin karo in lagu jimicsado jimicsiga, maxaa yeelay inkasta oo ay yihiin nooc jimicsi jir ahaaneed, Yoga wuxuu kaloo shaqeeyaa maskaxda, sidaas darteed, waxaad u baahan tahay meel ku habboon, aamusnaan ama muusig nasasho leh.

Jimicsiyadan waxaa la samayn karaa inta lagu jiro maalinta, si loo nasto ama xitaa ka hor iyo la seexdo.Soo ogow faa iidooyinka ugu wanaagsan ee yoga u leedahay jirkaaga iyo maskaxdaada.

Layli 1

U seexo dhabarkaaga, lugahaaga oo toosan ka dibna kor u qaad lugtaada midig, marwalba toosnaada oo xaji 10 ilbidhiqsi, oo suulashaadu u jeedaan madaxaaga, oo ay tahay in lagu nasto dabaqa isla markaana dareenkaagu diiradda saaro lugtaas.


Kadib, waa inaad ku celcelisaa isla jimicsiga lugta bidix, marwalba gacmahaaga haku dabciso dhinacyadaada.

Layli 2

U jiifso calooshaada si tartiib ahna kor ugu qaad lugtaada midig, isaga oo u kala bixinaya sida ugu macquulsan hawada kuna foogan dareenkaaga lugtaas illaa 10 ilbidhiqsi. Kadib, isla jimicsiga waa in lagu celiyaa lugta bidix.

Inta lagu jiro layligan, gacmaha waa la kala bixin karaa oo waa la taageeri karaa miskaha hoostooda.

Layli 3

Weli calooshaada iyo gacmahaaga oo ku tiirsan dabaqa jirkaaga, si tartiib ah madaxaaga kor ugu qaad oo kor u qaad jirkaaga sare inta ugu macquulsan.


Ka dib, wali adigoo ku jira booska masaska, kor u qaad lugahaaga, jilbahaaga foorari oo cagahaaga madaxaaga u keen sida ugu dhow ee aad awoodid.

Layli 4

U jiifso dhabarka adiga oo lugahaaga kala go’an oo gacmahaaguna jidhkaaga la socdaan, iyadoo calaacashaadu kor u soo jeedo oo ay indhahaagu isku hayaan inta ka horreysana, dabci dhammaan muruqyada jidhkaaga, intaad neefta siineysidna, qiyaasi inaad ka soo baxayso daalka, dhibaatooyinka iyo walwalka jirka oo dhan iyo in marka la neefsanayo, nabada, deganaanshaha iyo barwaaqada la soo jiito.

Layligani waa in la sameeyaa illaa 10 daqiiqo, maalin kasta.

Sidoo kale eeg sida loo diyaariyo qubeyska udgoon ee macaan si loo nasto, loo xasillo, loo xasuso oo loo seexdo si ka wanaagsan.

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