Yoga Yayi Da'awar Taimaka Ciwon Kai Kafin Suka Fara

Idan har kullum kuna ciwon ciwon kai ko ma migraines, yoga zai iya taimakawa. Kamar yuwuwar hanyoyin yoga, babu wata yoga ta sihiri da zata haifar da ciwon kai har abada. Yoga yana da mafi inganci idan aka yi amfani da shi tsawon lokaci na tsawon lokaci a matsayin ɓangare na tsarin kulawa cikakke. Tun da sanadin ciwon kai da dama suna da nasaba da damuwa da tashin hankali, wadannan motsawa da motsa jiki na motsa jiki ne don bunkasa kwanciyar hankali da shakatawa, musamman daga wuyansa, kafadu, da baya. Nazarin 2007, wanda aka buga a cikin jaridar Headaches , ya nuna cewa mutanen da ke cikin migraines sun amfana daga watanni uku na Yoga da suka mayar da hankali a kan wadannan sassan jikin. Idan kana da ciwon haushi mai tsanani, yana da muhimmanci a ga likita tun lokacin ciwon kai zai iya zama alamar bayyanar wasu yanayi mai tsanani. Ya kamata a lura cewa ba a nufin zartar da wadannan kamfanoni ba a matsayin magani a lokacin ciwon kai, amma don a yi a kai a kai don inganta rayuwa mafi kyau. A duk lokacin da ya yiwu, kujerar kujera suna miƙa. Ku dubi yoga na kujerarmu don hotunan waɗannan bambancin.

1 -

Abun Wuya

Farawa ta hanyar samun wuri mai dadi. Zai iya zama kafaɗa a ƙasa ko zaune tsaye a kujera tare da ƙafafun ƙafa ɗaya a ƙasa. Ɗauki numfashi numfashi don kawo hankalinka zuwa yanzu. Sa'an nan kuma danna kanka zuwa dama. Gungura kai a gaba, zuwa hagu, sannan ka dawo. Ci gaba da yin motsawa kusan sau biyar, sa'annan ya canza alamomi kuma yayi sauyawa guda biyar kamar haka. Idan ka sami wuri mai mahimmanci, gwada kada ka rush da shi.

2 -

Cat-Cow Stretch - Chakravakasana

Ku zo a cikin hudu hudu don ƙwanƙwata mai laushi, wanda zai sa motsi ta motsawa. Hakanan zaka iya yin fasalin wannan a cikin kujera idan wannan ya fi dacewa. Hanya na tsakanin hakowa cikin matsayi na baya da kuma shiga cikin wuri mai lakabi na 5 - 10.

3 -

Hands da Knees Balance

Kasancewa a duk hudu, mika kafar kafa na dama ka kuma dauke shi a layi daya zuwa kasa, ajiye mahaɗin sutura. Lokacin da kake jin kwanciyar hankali, ya dauke hagu na hagu zuwa ƙasa don hannaye da gwanin gwiwoyi. Ku zauna a nan 3 - 5 na numfashi kuma kuyi wani gefe don daidai lokacin.

4 -

Sphinx Matsayi

Ƙananan jikinka a shirye-shirye don sphinx ya zama . Dama ku a kan yatsunku, amma kada ku bari ƙafayenku suyi kunnen ku. Saka kafar ƙasa, wuyanka da tsayi, da goshinka don fara ƙasa. Gwada zama a cikin wannan matsayi na akalla 5 numfashi.

5 -

Kamfanin Camel - Ustrasana

Ku zo ku durƙushe don raƙumi raƙumi. Akwai adadin yiwuwar bambanci don yin hakan ya zama m. Zaka iya ajiye hannayenka a kan bashinku, amfani da tubalan don kunna hannunku a kan, ko kuma yatsun yatsun ku a ƙarƙashin don ɗaga dursunku don haka ya fi sauƙi don kama su.

Hakanan zaka iya zaɓar ya bari kai ya rataya baya ko ya shiga wuyanka kuma ya riƙe kansa sama, dangane da abin da yake mafi dadi. Rike 3 - 5 na numfasawa sannan ka zauna a kan diddigeka don hutawa. Zaka iya sake maimaita sau biyu ko sau uku idan kana so.

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Eagle Pose - Garudasana

Don mikiya, muna da sha'awar tasowa a cikin kafa, wanda ke nufin akwai adadin zaɓuka don kafafu. Zaka iya yin cikakken zancen, zaka iya zama ketare a ƙasa ko zaka iya komawa kujerar idan wannan shine mafi kyau a gare ku. Rike kowane gefen don 3 - 5 numfashi.

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Half Ubangiji na Fishes Pose - Ardha Matsyendrasana

Zauna a kasa (ko kuma a kujera) don ƙuƙwalwa. Yi amfani da inhales don yalwata kashinku da ƙirarku don karkatar da ku. Dakatar da 5 numfashi a kowane gefe.

8 -

Alternate Nostril Breathing - Nadi Sodhana

Kammala tare da numfashin iska mai zurfi, wanda kake numfashi ta kowace rana yayin da kake rufe wancan. Wannan shi ne abin da yake dacewa, mai kwantar da hankali. Ku tafi don 5 -10 zagaye.

A Note a kan Iyengar

Hasken YS Iyengar na Yoga ya hada da wani shafi mai taken Curative Asanas don Daban Daban Daban . Domin ciwon kai da ƙaura, Iyengar ya bada shawarar da yawa da dama da ke gaba da su, ciki har da shugabanci, kafada, da noma, uttanasana, da paschimottanasana. Amfanin inverting a matsayin maganin ciwon kai ba shi da kyau, amma yana da daraja cewa ba a ba da shawarar a wasu lokuta kana da ciwon kai.