Loolanka Yoga - Salaanta Qorraxdu waxay keenaysaa: Bhujangasana (Cobra)

Maalinta Farxada leh 21 ee 30ka maalmood ee loolanka Yoga – Bhujangasana

Subax wanaagsan Yogis! Boostada ayaa markii ugu horreysay soo baxday Maalinta Caalamiga ah ee Yoga! Dhammaanteen aynu hubinno in aynu fuulno gogoshayada oo aynu maanta ku dhaqanno! Kaasi waa qorshahayga, inta aan sii wadno faahfaahintayada faahfaahsan ee mid kasta oo ka mid ah jaangooyooyinka Surya Namaskar, ama Taxanaha Salaanta Qorraxda.

Salaanta Qorraxdu waxay keenaysaa: Bhujangasana (Kobra)

Maanta waxaan ka hadlaynaa Bhujangasana ama Cobra, iyo laba nooc oo kala duwan: Sarpasana, Iyo Urdhva Mukha Svanasana.

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 Taxanaha Salaanta Qorraxda. Maanta, waxaan samayn doonaa taxanaha buuxa saddex jeer dhinac kasta. Waxaan ka sii socon doonaa qaybta xoogga cududda ee taxanaha ilaa sariirta, oo aan dib u neefsan doono mar kale. Maaddaama qalooca dhabarku uu sababi karo dhaawac, diiraddayadu waxay ahaan doontaa Santosha (Content) mar labaad, iyo ixtiraam iyo u roonaanta jidhkayaga.

Asana dhaqameed ee taxanahan waa Urdhva Mukha Svanasana (ORD-hvah MOOK-ha sva-NA-sa-NUH) / Kor u wajahda Eeyga, laakiin waxaan sida caadiga ah doorbidaa ku tababarashada Bhujangasana (BOO-jawng-GA-sa-nuh) / Cobra Maanta waxaan soo bandhigi doonaa taxanahayaga Sallutation-ka Qorraxda oo aan marka hore adeegsan doono laba nooc oo Bhujangasana ah, ka dibna waxaan isku dayeynaa muujinta buuxda ee Asana dhaqameed ee taxanaha ah. U bood kala duwanaanshaha maanta!

Bhujangasana - Cobra Pose

Salaanta Qorraxda Qulqulka Cobra Kala Duwanaanshaha

Cobra Daacad ah (cududaha hore ee kor loo qaaday)

Wareegga koowaad, laga bilaabo Chaturanga Dandasana ama jilbaha-xabad-gadhka waxaan hoos u dhignaa sariirta, hubinta in miskaha iyo lugahayadu ay ku siman yihiin sariirta iyo gacmaheenna waxay ku yaalaan garbaha hoostooda iyadoo gacmaha hore ay si siman u jiifaan sariirta. Hadda, gacmahaaga hore ka qaad sariirta, oo jidhkaaga ka soo qaad sariirta markaad NUUXINAYSO Bhujangasana / Cobra. Tani waa hab fiican oo lagu arko halka ay ka badbaado tahay in laga shaqeeyo haddii aad tahay Yogi cusub si aad isaga ilaaliso dhaawac. Si buuxda u neefso oo ku neefso halkan ka hor intaadan ku cadaadin gacmahaaga sariirta neefsashada oo aad u dhaqaaqin Adho Mukha Svanasana (Eey u jeedda xagga hoose) oo dhammaystiro taxanaha Salaanta Qorraxda ee dhinac kasta.

Cobra buuxa (gacmaha toosan)

Wareega labaad, laga bilaabo qaybta Phalakasana / Chaturanga ee taxanaha waxaanu hoos ugu dejin doonaa sariirta Bhujangasana, iyadoo miskaha iyo lugaha ay siman yihiin sariirta. Hadda Neefso oo si khafiif ah gacmahaaga u cadaadi sariirta markaad kor u qaadayso lafahaaga sintaada oo ku qotonta sariirta, laga yaabee in yar oo ka sii dheer wakhtiga ugu dambeeya adigoon gacmahaaga haysan. Haddii aad leedahay dhabar dabacsan oo aad dareento raaxo, si buuxda u fidi gacmahaaga ilaa suxulladaada ay toosan yihiin. Si buuxda u neefso oo ku neefso halkan ka hor intaadan hoos u dhigin neefta. Dabadeed, dhaqaaq oo dhammaystir taxanaha Salaanta Qorraxda ee dhinac kasta.

Urdhva Mukha Svanasana (P0se eeyga kor u jeeda)

Wareegga ugu dambeeya, waxaan isku dayi doonaa muujin buuxda Urdhva Mukha Svanasana. U soo dhaadhac sagxadda, laakiin markan gacmahaaga hoos u sii wad, oo u dhow feerahaaga halkii aad ka hoos mari lahayd garbahaaga. Kor u riix oo kor u qaad jeexdaada iyo miskahaaga dhulka, ilaa lagaa taageero xagga sare ee cagahaaga. Haddii aadan awoodin inaad si buuxda u soo gasho muujinta sawirkan, noqo mid dabacsan oo kaliya soo gal Bhujangasana qoto dheer.

Sarpasana (Snake Pose)

Haddii aad dabacsanaan ku leedahay gacmahaaga, garbahaaga, iyo dhabarkaaga, isku day Snake Pose si aad u hesho tartan dheeri ah oo Cobra ah! Si aad u hesho fidin laabta qoto dheer oo aan laaloocin dhabarka qoto dheer, gacmahaaga isku qabso dhabarkaaga gadaashiisa, suulka si aad u garaacdo, una NOOGso Sarpasana (Snake Pose).

Hel socodkaaga

Dhaqankaaga gaarka ah, waxaan kugula talin lahaa inaad ku qiimayso meesha aad joogto daacadnimo iyo naxariis labadaba. Ha isku riixin laabtan danbe! Si tartiib ah u shaqee dabacsanaantaada, waxaadna la yaabi doontaa isbeddelada ku yimaada waqti ka dib.

Ka hel Dhaqanka Wanaagsan ee Yogi-ga maalinlaha ah ee sanduuqaaga-mailka - Diiwaangeli liiska iimaylkayaga!

Si sahal ah ugu hel inta ka hartay kala go'ida sawirada taxanahan ee sanduuqaaga

Wax badan oo loogu talagalay Macalimiinta Yoga

Macallimiinta YOGA - wax badan ka arag Tummee - Bhujangasana
MACALIMINTA YOGA – wax badan ka eeg Tummee – Urdhva Mukha Svanasana

La wadaag Dhaqankaaga

Fadlan faallo ka bixi si aad khibradaada ama su'aalahaaga ula wadaagto layligan! Ma isku dayday tan "gacmo la'aan" Bhujangasana / Cobra ka hor? Ma isku dayday Urdhva Mukha Svanasana / Eeyga Wajiga Sare ama Sarpasana / Mas? Kee ayaa ahaa gaddoonkii jilicsanaa ee aad jeceshay? Had iyo jeer xasuuso, naxariiso!