Hurdadu waa xaalad kaas oo jidhku si buuxda u soo noqnoqonayo oo loo raaxaysto. Haddii aad rabto in aad ku sii seexato wakhti aad u badan wakhti isku mid ah, waxaad dareentaa wanaajinta subaxa oo caadi ahaan nidaamkaaga nasashadaada guud ahaan, tixraac xeeladda yoga ka hor intaadan sariirta bilaabin. Ha iloobin in 3 saacadood ka hor wakhtiga jiifka mid waa inay cunaan markii ugu dambeysay, qolka jiifka waa in la nuugo, oo seexo xaalad nasasho leh.
Jimicsiga jimicsiga ka hor wakhtiga jiifka - Sirshasana
Ka bilow nasasho fudud oo ku jiifa dhabarkaaga. Si tartiib ah u neefso oo u neefso, adigoo u maleynaya in hawadu aysan ka soo bixin sanka, laakiin laga helo xubnaha kala duwan - dhabarka, suulasha, iwm.
Dhab ahaantii Sirshasana waxay taagan tahay madaxa. Madaxa ku hayso derbiga oo u istaag inta suurtogal ah. Sida habboon, waqtigan waa in la keenaa 30 ilbiriqsi ilaa 3 daqiiqo.
Isa-rinta yoga ka hor intaadan sariirta aadin: Bhujangasana
Ku bilow mar kale nasasho hal daqiiqo ah, ka dibna waxaad tagtaa "dharka cobra". Si arrintan loo sameeyo, marka hore u jiifso calooshaada, adoo ku nasanaya cawska dhulka iyo in aad dib u dhigto xusullada gadaashaada. Garka waa inuu si tartiib ah dhulka ugu tagaa, ka dibna si tartiib ah madaxa kor u qaad oo u jeexi ilaa inta aad awooddo. Bal qiyaas in aad jiidhkaaga kuugu jiidi karto coccyx, sii caleenta 1-2 daqiiqo. Kadib, qoorta horay u jiid. Haddii aad rabto inaad si deg deg ah u seexato, dhaqdhaqaaqii ugu dambeeyay waa in la seegaa, oo kaliya naso.
Yoga xilliga hurdada: Viparitakarani mudra
Qaado jimicsiga "boorka" oo ka yimi carruurnimadeeda: jiif dhabarkaaga, lugahaaga ka soo jaji dabaqa oo, nasashada gacmahaaga dhabarka hoose, iyo xusullada dhulka, cagahaaga xagal toosan ku hayso. Maskaxda waa in aysan ku nasanin laabta. Kaliya 2 daqiiqo booskan - iyo waxaad u diyaarisay jirkaaga hurdo.
Fikrad ahaan, ka gudubka hal jimicsi ilaa mid kale waa inuu ahaado mid deggan oo deggan. Sida ugu dhakhsaha badan ee aad u bilowdo inaad wax ka hesho sedexdaas jimicsi, si dhakhso ah ayaad u baran doontaa sida hurdada qoto dheer iyo xasilloonaanta hurdada loo seexdo Yoga.