Shin kana fama da ciwon baya da wuya bayan ka zauna a gaban kwamfuta duk tsawon yini ko kana yin ayyukan gida? Ko kuma kana jin matsin lamba da damuwa sosai saboda matsalolin da ke tattare da rayuwarka? Wani lokaci ba za ka iya yin barci mai kyau da dare ba? A yau za mu yi magana game da mafita mai kyau wadda za ta iya warkar da jikinka da kuma hankalinka a lokaci guda. Wannan yoga ce.
Menene ainihin Yoga?
A taƙaice dai, yoga wani nau'in motsa jiki ne na da, wanda ya samo asali daga Indiya, wanda ke haɗa hankali da jiki. Ba wai kawai motsa jiki ba ne. Ya fi haka zurfi. Akwai manyan abubuwa guda uku ga yoga.
| Sinadarin Yoga | Bayani mai sauƙi |
|---|---|
| Tsarin jiki - Asanas | Wannan yana nufin nau'ikan yanayin yoga da muke gani. Waɗannan suna shimfiɗa jiki kuma suna ƙarfafa shi. |
| Dabaru na Numfashi - Pranayama | Numfashi ta wata hanya ta musamman da kuma sarrafa shi yana taimakawa sosai wajen kwantar da hankali. |
| Zuzzurfan Tunani - Dhyana | Ajiye hankali a wuri ɗaya da kuma sarrafa tunani da kuma kwantar da hankali. |
Mutane da yawa suna tunanin cewa kafin yin yoga, dole ne ka iya lanƙwasa jikinka kamar roba. Wannan ba daidai ba ne. Kowa, a kowane zamani, zai iya yin yoga ta hanyar da ta dace da jikinsa. Akwai salon yoga mai sauƙi a hankali (misali Hatha Yoga), da kuma salon yoga mai sauri da ƙarfi.
Amma ku tuna, idan kai sabon shiga ne a yoga, musamman idan kana da wata matsala ta lafiya kamar hawan jini ko ciwon suga, fara magana da likitanka.Yana da matuƙar muhimmanci a tambaya ko ya dace da kai.
Yoga don ƙara sassauci
Babu wani abu da ya fi yoga kyau don rage taurin kai da ciwon da ke cikin jikinka daga zama a kan kujera ɗaya ta ofis duk tsawon yini. Tsayuwa a Yoga yana miƙe tsokoki.
Ka yi tunani kawai, bincike ya gano cewa mutanen da suka yi yoga na tsawon makonni 8 sun ƙara sassaucinsu da kusan kashi 35%. Kai ma za ka fara jin waɗannan sakamakon nan ba da jimawa ba.
Matsayin Yaro a Zaune
Wannan zai ba wa bayanka kyakkyawan miƙewa.
- Zauna a kan kujera kai tsaye.
- A miƙe kanki, wuyanki, da kuma bayanki , a hankali ki durƙusa gaba yayin da kike fitar da numfashi. Sanya hannuwanki a kan cinyoyinki.
- Zauna a wannan matsayi kuma ka yi numfashi mai zurfi sau 3 ko 5.
Yoga don gina ƙarfin jiki
Yoga ba wai kawai yana nufin shimfiɗa jiki ba ne, har ma hanya ce mai kyau ta gina ƙarfi a jiki. Musamman salon kamar Ashtanga da Power yoga suna da kyau don gina ƙarfin tsoka.
Tsarin jiki kamar na Plank da Downward Dog suna ƙarfafa saman jiki. Tsarin jiki na tsaye yana ƙarfafa tsokoki na ciki, cinyoyi, da baya.
Matsayin Allon
Wannan yana ƙarfafa tsokoki na ciki da kuma na sama, hannaye, da wuyan hannu.
- Durƙusa ka ɗora hannuwanka a ƙasa.
- Yanzu, ɗaga kwatangwalonka ka miƙa ƙafafunka baya. Ya kamata jikinka ya kasance a miƙe, kamar katako.
- Taurare tsokoki na ciki ka zauna a wannan matsayi na ɗan lokaci, kana numfashi.
- Idan yana da wahala, za ka iya yin haka da gwiwoyinka a ƙasa.
Samu kyakkyawan yanayi mai kyau
Idan jikinka ya yi ƙarfi da sassauci, yanayin jikinka zai gyara kansa ta atomatik. A mafi yawan lokuta, muna zaune mu tsaya da bayanmu a tsaye. Wannan ya faru ne saboda tsokoki na tsakiya ba su da ƙarfi.
Saboda yoga yana ƙarfafa waɗannan "ƙwayoyin tsoka" na asali, kuna haɓaka dabi'ar "zama a miƙe, tsaye a miƙe." Haka kuma, lokacin da muke yin yoga, muna samun kyakkyawar "sanin jiki". Sannan, idan aka jingina ku, za ku gane shi kuma ku sami kwarin gwiwa don gyara yanayin jiki da sauri.
Yoga don sarrafa damuwa
Da salon rayuwa na yau, damuwa matsala ce ga mutane da yawa. Ba laifi ba ne a ce yoga tana ɗaya daga cikin mafi kyawun hanyoyin magance wannan.
Lokacin da muke yin yoga, muna ba da kulawa ta musamman ga numfashinmu . Waɗannan tsarin numfashi mai zurfi da natsuwa suna taimaka wa hankali ya kwantar da hankali da sauri. Haka kuma, dabarun tunani suna taimakawa wajen 'yantar da hankali daga tunani marasa amfani. Mutumin da ke yin yoga akai-akai yana ƙara ƙarfinsa na jure damuwa.
Matsayin Gawa
Wannan zai iya rage damuwa daga jiki da tunani gaba ɗaya.
- kwanta.
- Sanya hannuwanka da ƙafafunka a hankali a kowane gefe. Ka riƙe tafukan hannunka sama.
- Rufe idanunka ka kwantar da hankalin kowace tsoka, kana jin kamar kana duba jikinka gaba daya daga kanka har zuwa yatsun hannunka.
- Yi numfashi sosai kuma ka tsaya haka na tsawon mintuna kaɗan.
Yoga don barci mai natsuwa
Shin kana da matsaloli kamar rashin iya yin barci da daddare ko farkawa da tsakar dare? Sai ka yi ƙoƙarin yin wasu 'yan motsa jiki na yoga kafin ka kwanta.
Yoga yana kwantar da hankali da jiki, yana samar da kwanciyar hankali da ake buƙata don barci. Bincike ya nuna cewa mutanen da ke yin yoga a kai a kai suna samun barci mai kyau da zurfi.
- Tunani: Yoga yana koya maka rayuwa a wannan lokacin, wanda ke hana ka rasa barci saboda tunanin da ba dole ba.
- Dabaru na numfashi: Tsarin numfashi mai kwantar da hankali yana kwantar da hankalin tsarin jijiyoyi kuma yana haifar da barci.
- Shakatawa ta jiki: Idan tsokar da ke taruwa a lokacin rana ta ɓace kuma jiki ya huta, barci zai yi sauƙi.
Wasu fa'idodin kiwon lafiya na yoga
Amfanin yoga ba ya ƙarewa a nan.
- Rage Nauyi: Yoga ba wai kawai yana ƙona kalori ba ne, har ma yana rage sinadarin damuwa na cortisol, wanda shine babban dalilin kitsen ciki.
- Lafiyar Zuciya: Yoga yana rage hawan jini, yana sarrafa bugun zuciya, kuma yana taimakawa wajen rage yawan cholesterol a jini.
Saƙon Ɗauka Gida
- Yoga wani nau'i ne na motsa jiki wanda ke da amfani ga jiki da tunani, kuma kowa zai iya yin sa.
- Yoga yana da kyau don kiyaye sassaucin jiki, ƙarfi, da kuma daidaitaccen matsayi.
- Yoga hanya ce mai kyau ta rage damuwa, damuwa, da kuma samun barci mai kyau a dare.
- Idan kai sabon shiga ne a yoga ko kuma kana da wata matsala ta lafiya, tuntuɓi likitanka.Yana da matuƙar muhimmanci a sami shawara.
- Ko da yake da farko yana iya zama da wahala, tare da yin aiki, yoga zai zama ɗaya daga cikin mafi kyawun halaye da za ku iya ƙarawa a rayuwarku.
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