Anjaneyasana – Lunge Low – Qorraxda Salutations Poses – Surya Namaskar Asanas

Fiiri boggayaga cusub ee 30ka maalmood ee loolanka

Subax wanaagsan Yogis! Waxaan sii wadeynaa faahfaahintayada faahfaahsan ee mid kasta oo ka mid ah jaangooyooyinka ku jira Surya Namaskar, ama Taxanaha Salaanta Qorraxda. Maanta waxaan ka hadleynaa labada Anjaneyasana iyo Ashta Chandrasana.

Anjaneyasana (AHN-jaw-nay-YA-sa-nuh) ama Low Lunge waa qayb ka mid ah Salaanta Qorraxda ee soo jireenka ah. Digniin - Ha samayn sanbabada iyadoo jilibka dhabarkaagu nasanayo haddii aad dhaawac qabto, ama laga yaabo inaad isku daydo a buste or barkin taageero dheeraad ah oo jilibkaaga hoostiisa ah, ama hel derin barkin dheeraad ah. Maanta waxaan marka hore jebin doonaa High Lunge ama Ashta Chandrasana (AHSH-ta chan-DRAH-sa-nuh), dabooli doona sida loo galo Low Lunge, oo aan samayno sambabadaan dhowr siyaabood oo kala duwan inta lagu jiro sii wadida dhaqanka salaanta Qorraxda. Ashta Chandrasana waxay macno ahaan u tarjumaysaa sida 8 Point Moon ama Crescent Moon Pose, iyo Anjaneyasana waxay u tarjumaysaa Ingiriisiga sida Wiilka Anjani Pose, oo leh khuraafaad aad u qabow.

Dhaqanka Yogi-ga maalinlaha ah ee maanta waa in mar kale la sameeyo taxanaha Asana ee dhaqanka - Surya Namaskar, ama salaanta qorraxda. Maanta, waxaan samayn doonaa taxanaha buuxa saddex jeer dhinac kasta. Waxaan isku dayi doonaa saddex nooc oo kala duwan oo sambabada ah iyadoo saddexdayada soo noqnoqda. Waxaan ku laaban doonaa shaqada si aan isugu darsano Neefsashada diaphragmatic iskuna day inaad hesho "qulqul" leh hal neefsasho qoto dheer oo qotodheer ah ama neef-furid kasta. U bood kala duwanaanshaha maanta!

Ashta Chandrasana - Sambabada Sare & Anjaneyasana - Lunge Low

cagaha – Waxaan ku bilaabaynaa cagta MIDIG oo hore u jeedsanaysa. Lugtaada midig ku fadhiiso oo si toos ah u tilmaam. cagtaada bidix si toos ah dib ugu celi 3-4 cagood, oo kubad cagtaada dhulka geli oo hubi in ciribta/cagaha ay si toos ah gadaal ugu soo jeedaan si ay u soo galaan sambabada sare.

lugaha – Hubi in cagtaada hore/midig ay si toos ah uga sarrayso anqawgaaga, jilibka hore/midigina uu soo foorarsado ilaa 90 darajo. Haddii aad ku jirto meel sare oo sambabada ah, lugtaada dhabarka/bidix waa inay si buuxda u toosan tahay, adigoo dib ugu riixaya ciribtaada. Haddii aad soo galayso Low Lunge, waxaad si tartiib ah u nasan kartaa jilibkaaga dhabarka oo aad ku shidin kartaa sariirta.

HIPS – Hubi in dhibcaha miskahaaga ay si toos ah u soo jeedaan, oo aanad u leexanaynin dhinac ama dhinaca kale. Isku day inaad hubiso inaad miskahaaga hoos gelinayso, ha ku dhegin boolidaada.

jir - U fiirso qafiska feerahaaga. Haddii aad dareento in qafiska feeraha hoose uu soo baxayo, dib u soo jiid oo hoos u soo jiid si aad u saxdo booskaaga. Marka xigta u fiirso garbahaaga. Isku day inaad si tartiib ah garbahaaga gadaal iyo hoos ugu rogo, kana fogaato dhegahaaga. U fiirso sida tani u caawiso laabtaada inuu furmo.

Arms - Qiimee meesha aad ku sugan tahay qaabkan, gacmahana sidaas ayaa loo dhigi doonaa. Haddi aanad degenayn ama booskani kugu cusub yahay, gacmahaaga ku hay miskahaaga. Waxa jira kala duwanaansho cudud oo badan oo suurtogal ah Haddii aad dareento xasillooni, kor u qaad gacmahaaga madaxaaga neefsashada, hubi inaad garbahaaga ka fogeyso dhegahaaga.

Madaxa iyo Qalabka - Hubintaada ku hay halka ay dhegahaagu barbar dhigayaan garbahaaga. Inteena badan ayaa madaxeena wax yar hore u sii wadnaa. Haddii aad dareento inaad tan samaynayso, gadhkaaga wax yar u jiid oo si tartiib ah dib ugu cadaadi si aad qoortaada iyo dhegahaaga ula jaanqaaddo garbahaaga. Ama si toos ah horay u fiiri, ama kor u eeg gacmahaaga dhexdooda haddii aad dareento raaxo.

Isbadalka

Wareegga koowaad, soo gal Ashta Chandrasana / High Lunge adiga oo gacmahaaga ku haya miskahaaga. Neefso gacmahaaga madaxaaga korkiisa calaacalaha oo is-horfadhiya haddii aad dareento raaxo, oo arag dheelitirkan adag ee u kacaya Sambabada Sare kadib Uttanasana / Laacista Hore ee Taagan. Waxaa laga yaabaa inaad si buuxda u neefsato oo ku neefso halkan si aad u shaqeyso dheelitirkaaga. Gacmahaaga hoos ugu soo deji dhinac kasta oo cagahaaga ah, oo laga yaabee in aad ku hakado sambabada Runner ka hor intaadan sii wadin Phalakasana / Plank, oo dhammaystir taxanaha Salaanta Qorraxda ee dhinac kasta.

Wareegga labaad, cagta bidix dib ugu celi oo si tartiib ah u naso jilibka oo u leexo Anjaneyasana/Low Lunge haddii aad ku qanacsan tahay cadaadiska jilibkaaga. Haddii tani aysan ku raaxaysanin jilbahaaga, fadlan isku day a buste or barkin taageero dheeraad ah oo jilibkaaga hoostiisa ah, ama joog High Lunge mar labaad wareegaan iyo laga yaabee isku day kala duwanaansho qalloocan. Hubi in jilibkaaga hore uu ka sarreeyo canqowgaaga, oo ama cagtaada dambe ku celi kubbadda cagtaada ama dhinaca sare ee cagtaada dhig si siman sariirta haddii aad ku jirto sambabada hoose. Gacmahaaga kor u neefso oo si buuxda u neefso oo halkan ku neefso. U fiirso sida jidhkaagu u dareemayo sambabada Sare vs Low Lunge, iyo fidinta qoto dheer ee bowdada dhabarkaaga ka hor intaadan sii wadin oo dhammaystirin taxanaha Salaanta Qorraxda ee dhinac kasta.

Wareegga ugu dambeeya, waxaan isku dayi doonaa kuwa horumarsan oo Low Lunge ah kuwa u tartamaya tartanka. Soo gal Anjaneyasana qoto dheer / Low Lunge haddii aad ku qanacsan tahay cadaadiska jilibkaaga. Markan, gacmahaaga kor u qaad madaxaaga kor u qaad calaacalahaaga oo isku dheji neefsashada, haddii aad dareento sax, u oggolow naftaada inaad soo gasho gadoon dabacsan oo kor u fiiri gacmahaaga. PS waxaa laga yaabaa inay isku daydo ka saar gacmahaaga sida uu soo jeediyay mid ka mid ah ra'yigeena - tan ayaan ku daray Subaxday Salaan-Qorraxeedka Joogtada ah! Ku raaxayso fidintan qoto dheer ee laabtaada iyo bowdadaada, oo neefso isku day inaad ku neefsato baro kasta oo miskahaaga ah.

OGOW socodkaaga

Waxaan beddelaa salaanta qorraxda subaxdii… inta badan waan sameeyaa dhaqameed Surya Namaskar taxanaha oo leh sambabada sare subaxdii halka eeyahaygu bannaanka joogaan si aan u helo laba wareeg oo degdeg ah iyada oo aan sariir lahayn. Marka aan isticmaalo sariirtayda, inta badan waxaan sameeyaa nooc dheer aniga oo isticmaalaya sambabada hoose ee taageerada sariirtayda, waxaan ku daraa Ardha Uttanasana ama Half Standing Forward Bend at Uttanasana kasta, mararka qaarkoodna waxaan ku daraa Phalakasana ama Plank dheeraad ah tan iyo markii aan ka shaqeynayo xoogga cudud . Waxaad ka eegi kartaa labadaba socodkayga hoos!

Fiiri 5-ta ugu sarreeya ee Yoga Mats iyo Qalabka loogu talagalay dadka cusub!

Tixgeli a buste or barkin taageero dheeraad ah oo jilibkaaga hoostiisa ah, ama hel derin barkin dheeraad ah!

5-ta Qalab ee Yoga ee ugu sareysa ee loogu talagalay dadka cusub

5ta sare ee Yoga Mats

Shaacinta: Kaliya waxaan ku talinayaa alaabooyinka aan isticmaali lahaa naftayda, iyo dhammaan fikradaha halkan lagu muujiyey waa annaga. Boggani waxa uu ka kooban yahay xidhiidho xidhiidhiya oo aan kharash dheeraad ah kugu bixin, laga yaabo in aan helo guddi yar. Akhriso siyaasadda gaarka ah oo buuxda halkan.

Fadlan faallo ka bixi si aad ula wadaagto khibradaada ama haddii aad wax su'aalo ah qabtid! Maxaad u malaynaysaa layligan? Nooca Lunge ee aad ka door bidday Salaanta Qorraxda? Had iyo jeer xasuuso, naxariiso!

Dhaqamada Wanaagsan ee Dheeraadka ah

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