Prasarita Padottanasana - Koyi Don Aiwatar da shi Tsayawa da Hattara, Nasiha & Bambance-bambance a cikin Zuciya

Prasarita Padottanasana yana ɗaya daga cikin mafi kyawun nau'ikan Yoga wanda zaku iya yin aiki don kula da yanayin jiki.

A cikin duniyar zamani, wasu matsayi na Yoga suna samun wani abin farin ciki wanda babu wanda zai iya watsi da shi (bayan cutar, ba shakka).

FYI: Yana da shekaru 5000 duk da haka nau'i na al'ada na motsa jiki na tunani wanda ke taimakawa wajen kwantar da hankali da tsokoki na jiki (Kididdigar Yoga).

• Prasarita Padottanasana shine matsayi wanda yakamata ku fara aiwatarwa a yau don kawar da damuwa da taimako akan matsalolin duniya.

• Matsaloli da shawo kan kanka cewa Na isa.

• Saboda haka, a cikin wannan labarin za ku koyi:

• 🧘 Menene Prasarita Padottanasana Iyengar?

• 🧘 Yaya zaku iya shiga wannan matsayi?

• Kuma more.

• Ya kasance yoga ga masu farawa ko 'yan wasa; Za ku sami wani abu ga kowa da kowa.

• Don haka, bari mu shiga cikin wannan “ilimin lafiya”.

Prasarita Padottanasana Ma'ana Gabaɗaya

Pronunciation: (Prah-sah-REET-ah- Pah-doh-tahn-AA-SUN-aa)

A cikin fassarar turanci, tana nufin lanƙwasawa mai faɗin ƙafafu.

Bugu da ƙari, za ku iya kiran shi mafari zuwa matsakaicin mabuɗin hip ɗin tsaye.

Duk wannan yana buƙatar ka shimfiɗa sassan jiki daban-daban yayin da kake shakatawa. Hakanan, wannan yoga pose an tsara shi musamman don maganin baya, hip da cinya tsokoki.

As Richard Rosen ya ce:

"Prasarita Padottanasana ba kawai cikakkiyar shiri ne don tsayawa ba amma don sanyin ku, kuma."

Menene Ma'anar Prasarita Padottanasana A Sanskrit?

Prasarita an samo shi daga yaren Sanskrit ma'ana "tsawo" ko "Extended". Koyaya, babban jigon Padottanasana shine kamar haka:

Pada - Kafa

Ciyawa - Mai tsanani

Asana - Matsayi

Saboda haka, Prasarita Padottanasana yana nufin "tsawon ƙafafu" a cikin Sanskrit.

Ka sani? Mutum na iya aiwatar da wannan yoga asana a matsayin matsayi mai dumi kafin ya shiga ciki virabhadrasana or Parsvakonasana samuwa.

Gungura ƙasa don koyon mafi sassauƙan hanyoyin aiwatar da wannan matsayi.

Yaya kuke yin Prasarita Padottanasana?

A ƙasa akwai matakan da kuke buƙatar bi don aiwatar da wannan nau'in yoga cikin nutsuwa.

Me Za a Sa?

Wannan atisayen ba zai hana ku saka rigar fanjama, t-shirt ko gajeren wando ba. Tabbatar sanya tufafi masu dacewa amma masu shimfiɗa don motsin yoga mai dacewa.

Kawo yoga pads gida don yin kowane motsa jiki na yoga mara zafi.

Idan kuma kuna son zubar da kitsen ciki, yi amfani da slimming patches.

Matsayin Tsaye:

Tsaya har yanzu a kan tabarma kamar yadda kuke yi a cikin Tadasana matsayi.

Sa'an nan kuma,

1. Mikewa ko mikewa har sai kun ji rashin dadi kara mikewa kafafunku.
   
2. Ka kiyaye cinyoyinka da gwiwa kuma kada ka tanƙwara. Yana da ya fi kyau a yi amfani da pads stabilizer don sauƙaƙe mikewa.
   
3. Sanya hannuwanku akan kwatangwalo, kiyaye bayanku sosai madaidaiciya kuma ƙafafunku na ciki daidai da juna. Yi amfani da bunion yatsan hannu trimmer don guje wa haɗarin tsaga yatsun kafa.
   
4. Shaka kuma daga kirjinka. Yayin da kuke yin haka, sanya gaban gabanku ya ɗan ɗan fi tsayi fiye da bayanku kuma a hankali jawo ruwan kafadar ku tare. Idan kun kasance mafari, ku danne kafadunku ta hanyar sanya tsatsa.
   
5. Fitar numfashi a hankali yayin kiyaye tsayin daka.

Matsayin Lankwasawa

1. Sa'an nan, yanzu lokaci ya yi da za a sunkuyar da ƙasa.
   
2. Yayin da jigon jikinka ya kusanto ƙasa (nyawa gaba), taɓa yatsun hannunka kuma ƙara gwiwar gwiwarka.
3. Yayin yin wannan, tabbatar da kiyaye ƙafafunku da hannuwanku a layi ɗaya da juna kuma daidai da ƙasa.
   
4. Sa'an nan, tare da ɗan motsi, runtse kan ku kuma jefa shi a ƙasa. Hakanan, yada hannayenku ta danna su zuwa ƙasa.
   
5. Tsaya a matsayi tare da matsi a kan ku.
   
6. Rike numfashinka na tsawon dakika 30 zuwa minti 1 sannan ka fitar da numfashi.

Don fitowa daga Prasarita Padottanasana,

1. Dawo hannuwanku baya kuma sanya su a kan kwatangwalo, kuna numfashi. Yanzu ku tashi a hankali (amma ku kula kada ku tanƙwara baya ko ma kafafunku).
   
2. Komawa matsayi na tsaye tare da shimfiɗa ƙafafu kuma an ɗaga kirji, yanzu za ku iya komawa zuwa matsayi na Tadasana.
   
3. A ƙarshe, zaku iya numfasawa yayin da aka yi nasarar aiwatar da matsayi. 😉

Tukwici Don Ribobi: Kuna son ƙara ƙarin nishaɗi ga yanayin yoga na Prasarita Padottanasana? Sami ma'auni masu ban mamaki kuma ku aiwatar da matakan ta sanya ƙafafunku (ko hannayenku) akan su.

Kar a manta da Duba Kariyar Prasarita Padottanasana

Ka tuna, komai yana ɗaukar lokaci, don haka dole ne ka yi haƙuri.

Misali, lokacin da kuka kira motsa jiki kowace rana, ba za ku wuce mintuna 15 na ci gaba da motsa jiki tare da murmushin jin daɗi a fuskarku a ranar farko ba. GASKIYA?

Haka abin yake ga lankwasawa mai faɗin kafa.

Don haka, yana da kyau a kula da wadannan abubuwan da za a bi;

🧘 Kawo jikinka zuwa yanayin da ya fi dacewa don yin wannan matsayi. Kada ka shafa karfi a jikinka don lankwasawa cikakke.

🧘 Wannan asana ba shi da kyau ga mutanen da kwanan nan aka yi wa tiyatar ciki ko ta hernia.

🧘 Yi la'akari da iyakoki, iyaka da iyawar ku.

🧘 Kamar yadda wannan matsayi yana sanya matsi a kan ku, yana da kyau kada ku yi aiki da shi idan migraine shine "abokin tarayya na ciwo".

🧘 Mutanen da suke da hunchback suyi la'akari da ƙarfin jikinsu yayin yin wannan asana.

Menene Fa'idodin Prasarita Padottanasana

Matsayin Prasarita Padottanasana yana da fa'idodi da yawa. Da farko yana karawa mutum kwarin gwiwa kuma yana rage bacin rai domin shi babban asana ne na rage damuwa.

Sauran fa'idodin Prasarita Padottanasana sun haɗa da:

🧘 Yana ƙarfafa hammata, ƙafafu, kashin baya kuma yana ƙarfafa dubawa.

🧘 Yana kawar da ciwon kai.

🧘 Matsayi yana kwantar da jijiyoyin kwakwalwa.

🧘 Sautunan gabobi na ciki.

🧘 Tsayawa yana shimfida cinyoyin ciki da kuma kawar da radadi daga wurin.

🧘 Za ku yi farin ciki don sanin cewa wannan matsayi na yoga yana taimakawa tare da narkewa.

🧘 Yana tallafawa lafiyar zuciya.

🧘 Matsayin ciki yana tsawaita kashin baya.

🧘 Idan aka yi gyaran kafa, yana ƙara sassauƙar sassan jikin ku daban-daban kamar kafadu, ƙirji, ciki, hips, baya, cinya.

🧘 Kuna son kiyaye ma'auni? Wannan zai taimaka maka yin wannan.

🧘 Yana sa tafiyarku ta yi ƙarfi. yaya? Yana goyan bayan tsokoki na maraƙi da tsokoki na idon sawu.

🧘 Prasarita Padottanasana yana kawar da taurin tsokoki na baya.

Gaskiya mai ban sha'awa: Masu sha'awar motsa jiki suna yin shi da gangan bayan tsayin tsayi, misali tafiya ko gudu.
Bugu da ƙari, za ku iya samun wasu kyaututtuka masu amfani don mamakin abokin tafiyarku.

Prasarita Padottanasana (a,b,c,d) Bambance-bambance

Baya ga danna hannuwanku zuwa ƙasa (kamar yadda muka tattauna a baya - tunanin bambancin A ko Ƙaƙƙarfan Ƙafafun ƙafa), za ku iya yin wannan matsayi ta hanyoyi da yawa, kamar:

Bambancin B: Haɗa hannuwanku tare ta hanyar mika hannayenku yayin da kan ku ya taɓa ƙasa. Daya daga cikin mafi kyawun fa'idodin Prasarita Padottanasana b shine yana magance gajiyawar hannu.

Prasarita Padottanasana C: Rike hannuwanku akan kwatangwalo har sai kun dawo daidai yayin da kuke jingina gaba.

Prasarita Padottanasana D: Ka kama yatsun kafa da yatsun kafa biyu ta hanyar kama gefen kafafun ka. Ka tuna ka lanƙwasa gwiwar hannu akan wuyan hannu

Prasarita Padottanasana Twist: Wannan lanƙwasawa mai faɗin ƙafafu na gaba wani bambanci ne da za mu iya yi don shimfiɗa sassan jiki. Yana ba mutum damar taɓa ƙasa tare da rataye hannu ɗaya a cikin iska ( sama). Asana yana inganta daidaituwar jiki duka

Sauran bambance-bambance masu kyau sune:

🧘 Zama Mai Faɗin Kafa Yana Jingina Gaba Kujerar Hannu

🧘 Matsayin Pendulum

🧘 Pentacle Pose Arms Up

Saboda haka, duk wani bambancin da kuka gwada, duk waɗannan asanas sun fi magani kuma suna aiki da ƙananan baya da yanayinsa.

Tukwici Lafiya: Amfani lu'u-lu'u samfurin tausa bukukuwa don kawar da ciwon ƙafa yayin yin Prasarita Padottanasana.

Prasarita Padottanasana - Nasihu Don Sauƙi

Ba matsayi bane kawai, aiki ne da za ku iya yi don shirya jikin ku don tunani da jujjuyawar.

🧘 Ka dan yi kokari akan kafafu da cinyoyinka.

🧘 Ki bari nutsuwa ta mulki ki kar ki taba nuna bakin ciki a fuskarki. Yana nufin kiyaye kallonka da taushin fuskarka.

🧘 Don jin daɗi a cikin kwanakin farko na aiki, sanya shinge a ƙarƙashin kai don jin ƙasa. Gwada Faɗin Ƙafafun Gaban Lanƙwasawa yayin ɗora kan ku akan irin waɗannan tubalan.

🧘 Idan kin kasa mik'e bayanki (watau juyowa) ki koma matsayinki na gaskiya ki yarda da iyawar jikinki.

🧘 Ki tabbata hatsun hanjinki ya yi tashin hankali domin karkata gaba baya shafar yanayin sassan jikinki.

FAQs

Wanene bai kamata ya yi Prasarita Padottanasana ba?

Wasu daga cikin abubuwan da suka hana su sune: masu fama da hawan jini, ciwon gwiwa mai tsanani ko matsalolin baya yakamata su guji aikata wannan matakin yoga. Wadanda ke da hawayen hamstring suma suna cikin jerin.

Har ila yau, ɗalibai (ko da kuwa shekaru) da waɗanda ke da fibromyalgia ko amosanin gabbai ya kamata su tuntubi likitan su kafin yunƙurin nunawa.

Menene Urdhva Prasarita Padottanasana?

An san shi da "Ƙafar Ƙafar Ƙafar Ƙafa," wanda ke yin hari ga tsokoki na hip da kuma zurfin tsokoki na ciki.

Prasarita ya bambanta da Padottanasana. Kamar yadda a cikin wannan matsayi, kwatangwalonku suna taɓa ƙasa.

Shin Yoga yana Taimakawa Tare da Hunchback?

E kamar haka. Yana haɓakawa da dawo da ƙarfin kashin baya ta hanyar samar da sassauci da kuma kiyaye yanayin jiki mai kyau.

Kwayar

Kamar yadda Shilpa Shetty Kundra (Yar wasan Indiya & Mai sha'awar Yoga) ke raba ra'ayinta game da Yoga a cikin taken sakon da ta wallafa a Instagram:

“Yana da matukar muhimmanci a fara wani abu da hankali da kuma halin kirki. Yana iya zama sabon kamfani, sabon aiki, ko sabuwar rana. Hanya mafi kyau don fara ranar da mako shine tare da Yoga. "

Don haka, idan da gaske kuna son samun SABON farawa zuwa ranar, yi yoga motsa jiki daban-daban kowace rana.

zauna lafiya! Kasance lafiya!

Hakanan, kar a manta da pin /alamar shafi kuma ziyarci namu blog don ƙarin ban sha'awa amma na asali. (Vodka da ruwan inabi)