Loolanka Yoga - Salaanta Qorraxda: Anjaneyasana (Sambabada Hoose) & Ashta Chandrasana (Sambabada Sare)

Maalinta Farxada leh 17 ee 30ka Maalmood ee Loolanka Yoga - Anjaneyasana & Ashta Chandrasana

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.

Salaanta Qorraxdu waxay keenaysaa: Anjaneyasana (Low Lunge) & Ashta Chandrasana (Sambabada Sare)

Anjaneyasana (AHN-jaw-nay-YA-sa-nuh) ama Low Lunge waa qayb ka mid ah Salaanta Qorraxda ee C ee aan baraneyno. 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.

Soo jeedinta Dhaqanka Wanaagsan ee maanta

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

Salaanta Qorraxda Qulqulka Kala Duwanaanshaha Sambabka

Maanta waxaan isku dayeynaa seddex nooc oo sambabada ah oo leh qulqulka Sallutation Qorraxda.

Ashta Chandrasana - sambabada sare

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 sii daa dhinac kasta oo cagahaaga ah, oo laga yaabo in ay ku hakado Runner's Lunge ka hor intaadan u sii wadin Phalakasana / Plank, oo dhammaystir taxanaha Salaanta Qorraxda ee dhinac kasta.

Anjaneyasana - Lunge hooseeya oo leh qallooc ikhtiyaari ah

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.

Anjaneyasana - Lunge hooseeya oo leh dhabarka jilicsan

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 faalleeyayaasheenna - Tan waxaan ku daray subaxdayda 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.

Hel socodkaaga

Waxaan badiyaa salaanta qorraxda subaxdii… Caadi ahaan waxaan sameeyaa taxanaha dhaqanka ee Surya Namaskar oo leh sambabada sare subaxdii halka eydeydu ay bannaanka joogaan si aan dhaqso ugu galo labo wareeg oo aan sariir la'aan. Marka aan isticmaalo sariirtayda, inta badan waxaan sameeyaa nooc dheer aniga oo isticmaalaya sambabada hoose ee taageerada sariirtayda, ku dara Ardha Uttanasana ama Half-Taaga Hore U Laloon Uttanasana kasta, oo mararka qaarkood ku dara Phalakasana ama Plank dheeraad ah tan iyo markii aan ka shaqaynayo xoogga cudud. Qulqulka aan jeclahay ayaa gacmaheyga u saaraya dhinaca, taas oo aan dareemayo in ay iga caawiso qulqulka uttanasana iyo galay Phalakasana.

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.

Wax badan oo loogu talagalay Macalimiinta Yoga

Macalimiinta Yoga - wax badan ka arag Tummee (High Lunge)
Macalimiinta Yoga - wax badan ka arag Tummee (Low Lunge)

La wadaag Dhaqankaaga

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!