Iskuday Tan: 21 Wadaagista Yoga Ayaa Ku Xidhan In Aad Isku Xidho Inta Aad Dhisayso Murqo

Qanacsan

• Jadwalka bilowga ah
• Neefsashada
• Joogtada Laab Istaag
• Fadhiiso Qallooca
• Laba Geesood
• Macbudka
• Kursi
• Dagaalyahan III
• Joogto dhexdhexaad ah
• Doonta Doonta
• Horay u laabo iyo looxaan
• Caawinta Booska Ilmaha
• Garab istaag
• Qoob-ka-ciyaarka Double
• Buundada iyo Garabka la Taageeray
• Kursi iyo Buur
• Joogtaynta joogtada ah
• Dagaalyahan duulaya
• Labaad loox
• Ey Laba-Jibaaran
• Caleen isku laaban
• Carshiga Pose
• Xiddig Xidig
• Hal-lugoodley ah
• Qeybta hoose

Haddii aad jeceshahay faa'iidooyinka ay yoga bixiso - nasashada, fidinta, iyo xoojinta - laakiin sidoo kale qodo inaad la firfircoonaato dadka kale, yoga lamaanahaaga ayaa noqon kara tababarkaaga cusub ee aad jeceshahay.

Saaxiibtinimad loogu talagalay bilowga oo dhan si loogu faa'iideysto, yoga lamaanaha ayaa caqabad ku noqon doona jirkaaga iyo sidoo kale isku xirkaaga iyo kalsoonida dhiggaaga.

Hoosta, waxaan abuurnay saddex jadwal - bilow ah, dhexdhexaad ah, iyo horumarsan - si aan kuugu fududeyno yoga lamaanahaaga, ka dibna kaa caawino inaad si fiican u maamusho. Qabo midkale oo muhiim ah, saaxiibkaaga ugu fiican, aabahaaga, ama saaxiib jimicsi, oo hel Zen!

Jadwalka bilowga ah

Kuwani yoga bilowga lamaanaha bilowga ah, waxaad u baran doontaa inaad la shaqeysid jir kale tababarkaaga. Ku baraaruji neefsashada lamaanahaaga, iyo sidoo kale inaad u isticmaasho dheelitir iyo iska caabin.

Neefsashada

Ka bilow booskan si aad u waafajiso neeftaada iyo ujeedooyinkaaga lammaanahaaga.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• laasto
• rhomboids
• deltoids

Si tan loo sameeyo:

1. Fadhiiso lugaha lugahaaga leh dhabarkaaga midba midka kale.
2. Isku riix dhabarkaaga sare, adoo u oggolaanaya gacmahaaga inay si raaxo leh u jiifsadaan dhinacaaga.
3. Indhahaaga xidho oo neefta, ka dibna neef sii, adoo wada qaadaya neefsiyo taxane ah.

Joogtada Laab Istaag

Bilow inaad kala bixisid muruqyada lugaha oo aad ku tijaabiso dheelitirkaaga lammaanaha Forward Fold.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• muruqyada
• afar geesood
• gastrocnemius

Si tan loo sameeyo:

1. Istaag dhabarkaaga midba midka kale, taabashada.
2. Lammaane kastaa wuxuu u foorarsadaa dhexda, isagoo lugaha toosinaya oo wejiyada u jeedinaya jilbaha.
3. Gacmahaaga u keen dhinacyada hore ee lamaanahaaga oo xaji, adoo u dhaqaaqaya xajintaada garbahooda sida aad u neefsaneyso oo aad u degayso fiditaanka.

Fadhiiso Qallooca

Jirkaaga kore ku kala bixi Fariin Fadhi.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• laasto
• qaybaha bulshada

Si tan loo sameeyo:

1. Ka soo qaad in neefsashadu tahay.
2. Neefsashada, iyo neefta, labada lamaane waxay u leexiyaan lafdhabarta dhinaca midig, iyagoo gacanta bidix saaraya jilibka midig iyo gacanta midigna lamaanaha jilibka bidix, iyagoo fiirinaya garabkooda.
3. Sii wad inaad neefsato, waxoogaa ka sii yara rogrogmada qiiq kasta.

Laba Geesood

Hal-lugoodle ayaa isu eg sida Geed laba-gees ah oo bilaabaya inuu tijaabiyo dheelitirkaaga.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• glutes
• miskaha
• afarley
• muruqyada

Si tan loo sameeyo:

1. Dhinac u istaag lamaanahaaga, miskaha oo taabanaya.
2. Kala bixi gacmahaaga si toos ah madaxaaga korkiisa, adoo isku wareejinaya si ay calaamadahaaga u kulmaan.
3. Lammaane kastaa wuxuu qaadaa cagtiisa banaanka, jilbaha ayuu fooraraa, oo cagtuu u dhigaa sagxadda bowdadooda gudaha.
4. Isku soo xoori gacmahaaga guud ahaan jirkaaga, kula kulan timirta timirta.
5. Qaado taxane ah neefsasho iyo neefsasho halkan, adoo diirada saaraya ilaalinta dheelitirka iyo dheereynta jirkaaga.

Macbudka

Hel fiditaan qoto dheer oo ku saabsan jirkaaga oo dhan oo leh nooca lammaanaha ee Macbadka.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• miskaha
• afarley
• muruqyada
• laasto

Si tan loo sameeyo:

1. Istaag wejigaaga wehelkaaga iyada oo boos badan uu idin dhex yaallo.
2. Labada lamaane waxay horay ugu tiirsanaadaan dhexda, iyagoo istaagaya marka torsooyinka ay barbar socdaan dhulka.
3. Madaxa kor u qaad, adoo gacmaha kor u qaadaya si dhabarkaaga hore ee gacmuhu ugu toosan yihiin dhulka oo calaacalahaaguna ay taabanayaan.
4. Halkaan ku qaado neefsiyo taxane ah oo qoto dheer, adiga oo ku riixaya dhinacyada hore ee lammaanahaaga oo dareemaya fiditaanka dhabarka lugahaaga.

Kursi

Sida fadhiidka laakiin kaalmada, lammaanaha Kursiga Pose wuxuu kuu oggolaanayaa inaad si qoto dheer ugu degto kursiga si aad lugahaaga u beegsatid.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• afar geesood
• muruqyada
• glutes
• biceps
• laasto

Si tan loo sameeyo:

1. Istaag adiga oo cagahaaga wada socda oo u jeeda lammaanahaaga, adiga oo dhexdaada ka ilaalinaya 2-3 fiit. Eeg indhahaaga midba midka kale.
2. Midba midka kale qabso gacmaha oo neefta. Hawlaha neefta, fadhiiso adigoo u adeegsanaya lammaanahaaga sidii wax iska caabin ah, oo istaagaya marka bowdyahaagu ay barbar socdaan dhulka.
3. Jirkaaga u yara foorari wax yar. Waad hagaajin kartaa cagahaaga si aad tan u waafajiso.
4. Halkan ku neefso, adoo ilaalinaya qaab wanaagsan.

Dagaalyahan III

Ku tartan dheelitirkaaga, xooggaaga, iyo dabacsanaanta lamaanahaaga Warrior III.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• glutes
• muruqyada
• gastrocnemius
• laasto
• rhomboids

Si tan loo sameeyo:

1. Istaag wejigaaga wehelkaaga adiga oo 4-5 cagood idinku dhex jira.
2. Gacmahaaga kor u kala qaad oo horay u laabo dhexda, adoo mid ka mid ah kor u qaadaya gadaashaada oo sintaada ka dhigaysa mid dhulka isku haya. Adiga iyo lammaanahaagu waa inaad doorataan lugaha ka soo horjeeda si aad isugu dheelitirto
3. Markaad horay u sii socotid, soo qaado lamaanahaaga gacmihiisa ama curcuradaada, adoo istaagaya marka tolkaaga ay barbar socdaan dhulka. Eeg indhahaaga dhulka.
4. Ku neefso oo ku neefso halkan, adigoo u isticmaalaya lamaanahaaga dheelitir.

Joogto dhexdhexaad ah

Ku billow inaad ku kalsoonaato jirka lammaanahaaga hawshan yoga ee lammaanaha dhexdhexaadka ah. Waa fikrad aad u fiican in lagu diiriyo xoogaa ka mid ah sawirada laga soo qaaday jadwalka bilowga kahor intaadan halkan ku boodin.

Xusuusnow inaad nasato inta lagu gudajiro dhaqdhaqaaqyadan dhexdhexaadka ah, maxaa yeelay waxay ka dhigeysaa sawirada mid fudud oo la qaban karo oo la qaban karo.

Doonta Doonta

Xuduntaadu waxay caqabad ku noqon doontaa lammaanaha Boat Pose.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals

Si tan loo sameeyo:

1. Ku billow fadhiga, wejigaaga lammaanahaaga.
2. Lugahaaga laab oo ciribtaada ku beeran dhulka, adigoo suulashaada iska horkeenaya.
3. Gacmahaaga ku soo fidso hortaada oo midba midka kale hortiisa ku qabso midigta curcurka.
4. Hal dhinac markiiba, bilaw inaad cagahaaga dhulka ka saarto, adoo u oggolaanaya keligaa inuu kulmo iyo inay lugtaadu si buuxda u fidiso. Jirkaagu waa inuu sameeyaa W markii la dejinayo.
5. Halkan ku neefso, adoo ilaalinaya isku dheelitirka iyo qaabka wanaagsan.

Horay u laabo iyo looxaan

Sare u qaad sabuuradda adoo u adeegsanaya lammaanahaaga qalab ahaan.

Muruqyada waaweyn waxay u shaqeeyeen lamaanaha 1:

• abdominals
• afarley
• muruqyada
• gastrocnemius

Muruqyada waaweyn waxay u shaqeeyeen lammaanaha 2:

• abdominals
• triceps
• deltoids
• qaybaha bulshada
• glutes
• muruqyada
• gastrocnemius

Si tan loo sameeyo:

1. Lamaanaha 1 wuxuu qaatay laab laab.
2. Wada-hawllaha 2 wuxuu qaatay loox sare oo ka mid ah lammaanaha dhabarka hoose ee 1: Mount hal lug markiiba, adoo cagahaaga dushiisa ku saaraya lammaanaha 1 dhabarkiisa.

Caawinta Booska Ilmaha

Lammaanaha 2 wuxuu culeys ku dari doonaa lammaanaha 1 ee Booska Ilmaha, taasoo u oggolaanaysa iyaga inay aad ugu sii dhaadhacaan fiditaanka. Marba meel u kala wareeji.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals

Si tan loo sameeyo:

1. Lammaanaha 1 wuxuu qiyaasayaa Booska Ilmaha: Ku fadhiiso cidhibtaada, jilbahaaga oo fidsan, oo jiifso jirkaaga inta u dhexeysa lugahaaga, adoo fidinaya gacmahaaga xagga hore.
2. Lammaanaha 2 wuxuu si tartiib ah ugu fadhiyaa lammaanaha 1 dhabarka hoose, isagoo dhabarkaaga u dhigaya lammaanaha 2aad isla markaana lugahaaga fidinaya.

Garab istaag

Lamaanaha 2 wuxuu ku tababbaran karaa gacan-qabashada gacan-wadaag lamaanaha 1-aad. Beddel jagooyinka haddii ay suurogal tahay si aad labadiinaba ugu wada galaan madaddaalada.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• qaybaha bulshada
• deltoids
• laasto

Si tan loo sameeyo:

1. Lamaanaha 1 wuxuu ku jiifaa dhulka, gacmahana waa la fidiyaa xagga hore.
2. Wada-hawllaha 2 wuxuu ku qaadanayaa booska sare ee lammaanaha 1, isagoo gacmahooda saaraya lammaanaha 1 anqawyada iyo anqawyada gacmaha lammaanaha 1.
3. Neefsasho, iyo neefta, lammaanaha 1 wuxuu bilaabaa inuu fadhiisto halka lammaanaha 2 dhexda ku tiirsanayo. Joogso marka lammaanaha 2 jirka sare uu ku toosan yahay dhulka.

Qoob-ka-ciyaarka Double

Ku samee muuqaalkan Instagram-u-qalma si aad ugu dhiirrigeliso dabacsanaanta oo aad u dareento kala-bax ballaaran oo misigtaada iyo afarta lugood ah.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• glutes
• muruqyada
• afarley

Si tan loo sameeyo:

1. Ku billow istaag, wejigaaga lammaanahaaga adiga oo u dhexeeya 2 fiit dhexdiinna. Safka lamaanaha 1 lugtiisa midig iyo lammaanaha 2aad lugtiisa midig.
2. Labada wada-hawlgalaba waxay kor u qaadayaan gacmahooda midig xagga sare, iyagoo keenaya calaacalaha si ay ugu kulmaan dhexda.
3. Labada wada-hawlgalaba waxay qabtaan anqawga bidix ee u gaarka ah, iyagoo cagtooda keenaya gunta hoose.
4. Ku billow inaad isku foorarsato dhexda midba midka kale, adoo gacmahaaga ku riixaya oo cagahaaga u jeedinaya xagga samada.
5. Ku neefso oo ku neefso halkan, adigoo isku dayaya inaad cagtaada sare ugu sii qaaddo neef kasta.

Buundada iyo Garabka la Taageeray

Silsiladdaada dambe oo dhan - ama dhabarka jirkaaga - waxay ku heli doontaa tababar jimicsi ah. Marba markasta u wareeg, haddii ay suurta gal tahay.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• muruqyada
• glutes

Si tan loo sameeyo:

1. Lamaanaha 1 wuxuu la wareegay booska Buundada: jilbaha oo laaban, cagaha oo dhulka ku siman, iyo badhida iyo dhabarka hoose oo cirka loo riixay.
2. Wada-hawllaha 2 wuxuu qaadanayaa Garab Taakuleysan oo istaaga lammaanaha 1: Cagahaaga saar lammaanahaaga 1 jilibkiisa, dib ugu laabo dhulka. Lammaanaha 2 waa inuu ku cadaadiyo cagtooda, isagoo samaynaya xariiq toosan jilbaha ilaa garbaha.

Kursi iyo Buur

Lamaanaha 1 ayaa shaqooyinka ugu badan halkan ka qabta, oo ay gacan ka geysato isu dheelitirka lammaanaha 2.

Muruqyada waaweyn waxay u shaqeeyeen lamaanaha 1:

• abdominals
• afarley
• muruqyada
• glutes
• laasto
• rhomboids
• triceps

Muruqyada waaweyn waxay u shaqeeyeen lammaanaha 2:

• abdominals
• afarley
• gastrocnemius

Si tan loo sameeyo:

1. Lammaanaha 1 wuxuu qabanayaa Kursi Pose, isagoo gadaal fadhiya inta gacmahoodu fidinayaan xagga hore.
2. Lamaanaha 2 wuxuu dhigayaa cagtooda midba mar jilbaha lammaanaha 1, labaduba waxay qabsanayaan midba midka kale gacmaha ama curcurada, halka lammaanaha 1 istaagayo.
3. Lamaanaha 1 wuxuu si otomaatig ah dib ugu tiirsan yahay si uu u taageero miisaanka lammaanaha 2.

Joogtaynta joogtada ah

Lugaha tababarka ayaa ka baxsan howshan horumarsan, halkaasoo aad ku tijaabin doonto xooggaaga, dheelitirkaaga, iyo dhaqdhaqaaqaaga iyo sidoo kale dammaanadda - iyo kalsoonida - aad la leedahay lamaanahaaga.

Qaar badan oo ka mid ah dhaqdhaqaaqyadan waxaa loo tixgeliyaa yoga acro, taas oo ah isku-dhafka yoga iyo acrobatics.

Haddii aad ka weyn tahay lammaanahaaga (ama dhinaca kale), qorsheyso inaad ka bilowdo booska aasaasiga ah illaa aad labadiinaba ku qanacsan tihiin inaad laanta ka baxdaan.

Dagaalyahan duulaya

Sida mid ka mid ah aasaasiga ah - iyo madadaalo! - dhaqdhaqaaqa lamaanaha horumarsan wuxuu dhaqaajiyaa, dagaalyahanka duulaya wuxuu kuu oggolaanayaa inaad mid kasta ku raaxeyso hal lamaane oo hawada lagu soo qaado.

Muruqyada waaweyn waxay u shaqeeyeen lamaanaha 1:

• abdominals
• muruqyada
• afarley
• gastrocnemius

Muruqyada waaweyn waxay u shaqeeyeen lammaanaha 2:

• abdominals
• glutes
• muruqyada
• laasto

Si tan loo sameeyo:

1. Lamaanaha 1 wuxuu bilaabaa inuu jiifo dhulka.
2. Lammaanaha 1 wuxuu lugaha kor uga taagaa dhulka korkiisa, jilbaha laaban, sidaas darteed lammaanaha 2 wuxuu dhigi karaa cagtooda lugaha lammaanaha 1.
3. Qabashada gacmaha si loo taageero, lammaanaha 1 wuxuu fidiyaa lugahooda, kor u qaadista lammaanaha 2 dhulka. Lamaanaha 2 jidhkooda toosan.
4. Markaad labadiinuba xasilloon tihiin, sii daa gacmahaaga, iyada oo lammaanahaaga 2 gacmahooda ku fidinayo hortooda.

Labaad loox

Laba loox ayaa ka fiican mid. Tijaabadan ku tijaabi xoogga jidhkaaga oo dhan.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• qaybaha bulshada
• deltoids
• glutes
• muruqyada

Si tan loo sameeyo:

1. Lamaanaha 1 wuxuu qaataa loox sare.
2. Wehelka 2 wuxuu ku arkaa loox sare dusha lamaanaha 1: Kordhi santooda, gacmahana saaro anqawyahooda, ka dibna si taxaddar leh u fuul cagahaaga iyo anqawyadaada garbaha sare, hal lug markiiba.

Ey Laba-Jibaaran

Kala bixi oo ku xooji laba Ey oo Hoos u jeeda. Haddii aad u shaqeyneyso dhanka gacanta, tani waa waxqabad weyn.

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• deltoids
• muruqyada

Si tan loo sameeyo:

1. Lammaanaha 1 wuxuu ku yaal wejiga dhulka, gacmaha iyo cagaha si uu ugu riixo Eyga Down-Facing Dog - gacmaha heerka xabadka iyo cagaha oo kala fog.
2. Wada-hawllaha 2 wuxuu ku qaadanayaa Eey Down-Fududeynta Eyga dusha sare ee lammaanaha 1 - lammaanaha 2 cagaha xagga hoose ee lammaanaha 1 iyo gacmaha oo ku saabsan hal cag wejiga hore lammaanaha 1.
3. Lammaanaha 1 si tartiib tartiib ah ayuu kor ugu kacayaa Eyga Down-Wajahaya halka lammaanaha 2 uu deggan yahay qaabkiisa.
4. Wejiga lammaanaha 2 wuxuu ku dambeyn doonaa sameynta gadaal, foorar L.

Caleen isku laaban

Halkan, lammaanaha 1 wuxuu taageeri doonaa lammaanaha 2 inta ay qaadanayaan xoogaa neefsasho ah oo nasasho ah.

Muruqyada waaweyn waxay u shaqeeyeen lamaanaha 1:

• abdominals
• muruqyada
• afarley
• gastrocnemius

Muruqyada waaweyn waxay u shaqeeyeen lammaanaha 2:

• abdominals
• glutes
• muruqyada

Si tan loo sameeyo:

1. Ka soo qaad booska Warrior.
2. Midba midka kale gacmihiisa ha iska daayo.
3. Lamaanaha 2 wuxuu horay ugu foorarsadaa dhexda, isagoo u oggolaanaya gacmahooda iyo jirkooda inay laalaadaan.

Carshiga Pose

Carshigaaga qaado! Halkan mar labaad, lammaanaha 1 ayaa culeyska saari doona halka lammaanaha 2 u baahan doono inuu dheelitirnaado dheelitirka.

Muruqyada waaweyn waxay u shaqeeyeen lamaanaha 1:

• abdominals
• muruqyada
• afarley
• gastrocnemius
• qaybaha bulshada
• deltoids

Muruqyada waaweyn waxay u shaqeeyeen lammaanaha 2:

• abdominals
• muruqyada
• gastrocnemius

Si tan loo sameeyo:

1. Lamaanaha 1 wuxuu ku jiifsadaa dhabarkooda, lugaha kor ayey u fidiyeen.
2. Lamaanaha 2 wuxuu u taagan yahay lammaanaha 1, cagaha labada dhinac ee qoorta lamaanaha 1.
3. Lamaanaha 1 jilbaha ayuu foorarsadaa.
4. Lamaanaha 2 wuxuu ku fadhiisanayaa cagaha lammaanaha 1.
5. Lamaanaha 1 wuxuu lugahooda kor u fidiyaa.
6. Lammaanaha 2 wuxuu leexiyaa lugahooda, isagoo cagaha saaraya lammaanaha 1 gacmihiisa.

Xiddig Xidig

Ku raaxeyso inaad hoos u degtid lamaanahaaga Star Pose.

Muruqyada waaweyn waxay u shaqeeyeen lamaanaha 1:

• abdominals
• afarley
• muruqyada
• gastrocnemius
• qaybaha bulshada
• deltoids
• triceps

Muruqyada waaweyn waxay u shaqeeyeen lammaanaha 2:

• abdominals
• triceps
• glutes
• muruqyada

Si tan loo sameeyo:

1. Lamaanaha 1 wuxuu ku jiifsadaa dhabarkooda, lugaha kor ayey u fidiyeen.
2. Lammaanaha 2 wuxuu taagan yahay madaxa lammaanaha 1, ka dibna labadaba gacmaha is qabsada.
3. Lamaanaha 2 wuxuu dhigaa garbihiisa cagaha lammaanaha 1, ka dibna wuxuu ku boodaa jirkooda hoose hawada, isagoo adeegsanaya gacmahooda si uu u helo dheelitir.
4. Markii aad ku istaagto booska hawada, lugaha ha ku soo dhacaan dibadda.

Hal-lugoodley ah

Waxaad u baahan doontaa xoogaa dabacsanaan iyo dhaqdhaqaaq ah oo loogu talagalay Lugaha lugta leh ee hal-lugta ah - oo lagu daray ayaa ah in aad ku dhaqaaqdo dhaqaaqan lammaanaha ayaa ku siin doona xoogaa xasillooni ah

Muruqyada waaweyn ayaa shaqeeyay:

• abdominals
• deltoids
• laasto
• glutes
• muruqyada

Si tan loo sameeyo:

1. Labada lamaane waxay ku bilaabaan iyagoo jiifa dhabarka, jilbaha oo laaban, cagaha oo dhulka ku siman, suulasha oo taabanaya.
2. Dhig calaacalahaaga farahaaga adigoo u jeeda cagahaaga - waxaad u baahan doontaa inaad gacmahaaga kor u qaaddo kor iyo hareerahooda si aad sidaas u yeelatid.
3. Ku riix calaacalahaaga iyo lugahaaga asalka, adoo fidinaya gacmahaaga iyo lugahaaga si jirkaagu u sameysto U. foorara.
4. Si tartiib ah hal lug uga soo qaad dhulka, si buuxda u sii dheeree, oo la kulan cagaha lammaanahaaga dhexda.

Qeybta hoose

Laga soo bilaabo bilowga ilaa horumarsan, yoga lamaanaha waa hab gaar ah oo loogu xidho inta la dhisayo murqaha. Joogso diiradda saarista walxaha isku xirka, si tartiib tartiib ah uga shaqey dariiqa aad u adag - hana iloobin inaad baashaal sameyso inta aad sameyneyso!

Nicole Davis waa qoraa fadhigeedu yahay Madison, WI, tabobare shaqsiyeed, iyo macallin jimicsi koox leh oo hadafkiisu yahay inuu ka caawiyo haweenka inay ku noolaadaan nolol adag, caafimaad, farxad leh. Marka aysan la shaqeyneynin ninkeeda ama aysan ceyrsanayn gabadheeda yar, waxay daawaneysaa barnaamijyada TV-ga ee dembiyada ama ka sameynta rootiga dhanaan ee xoqida. Ka hel iyada Instagram wixii ku saabsan jimicsiga jirdhiska, # nolosha, iyo inbadan.