JERI 02 · Nadi Shodhana

Jerin Tsaka-tsaki

Jerin yana haɓaka lanƙwasawa baya, juyawa, daidaita jiki a kan hannuwa da juyewar jiki. Tsarkake nadis yana cikin tsarin gargajiyarsa.

Wannan taƙaitaccen bayani yana haɗa nau'o'i masu alaƙa cikin rukunonin matsayi. Taswirar karatu ce, ba da'awar cewa akwai adadi ɗaya na matsayoyi ga kowa ba, kuma ba umarnin kammala dukkan jerin ba.

Gaisuwar rana

Rukunonin matsayi 2

1. Gaisuwar rana

Surya Namaskara A

Gaisuwar rana A

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2. Gaisuwar rana

Surya Namaskara B

Gaisuwar rana B

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Matsayoyin asali a tsaye

Rukunonin matsayi 8

1. Matsayoyin asali a tsaye

Padangusthasana

Riƙe babban yatsan ƙafa

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2. Matsayoyin asali a tsaye

Padahastasana

Hannuwa ƙarƙashin ƙafafu

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3. Matsayoyin asali a tsaye

Utthita Trikonasana

Alwatika miƙaƙƙiya

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4. Matsayoyin asali a tsaye

Parivrtta Trikonasana

Alwatika mai juyawa

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5. Matsayoyin asali a tsaye

Utthita Parsvakonasana

Miƙaƙƙiyar kusurwar gefe

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6. Matsayoyin asali a tsaye

Parivrtta Parsvakonasana

Kusurwar gefe mai juyawa

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7. Matsayoyin asali a tsaye

Prasarita Padottanasana A

Lanƙwasawa gaba da ƙafafu a faɗe

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8. Matsayoyin asali a tsaye

Parsvottanasana

Lanƙwasawar dala

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Rukunonin matsayi na Jerin Tsaka-tsaki

Rukunonin matsayi 27

1. Rukunonin matsayi na Jerin Tsaka-tsaki

Pasasana

Juyawar tsuguno a ɗaure

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2. Rukunonin matsayi na Jerin Tsaka-tsaki

Krounchasana

Ƙoƙara

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3. Rukunonin matsayi na Jerin Tsaka-tsaki

Salabhasana A

Fara

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4. Rukunonin matsayi na Jerin Tsaka-tsaki

Bhekasana

Kwaɗo

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5. Rukunonin matsayi na Jerin Tsaka-tsaki

Dhanurasana

Baka

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6. Rukunonin matsayi na Jerin Tsaka-tsaki

Parsva Dhanurasana

Baka a gefe

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7. Rukunonin matsayi na Jerin Tsaka-tsaki

Ustrasana

Raƙumi

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8. Rukunonin matsayi na Jerin Tsaka-tsaki

Laghu Vajrasana

Ƙaramin tsawar walƙiya

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9. Rukunonin matsayi na Jerin Tsaka-tsaki

Kapotasana A

Lanƙwasawar bayan tattabara ta Ashtanga

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10. Rukunonin matsayi na Jerin Tsaka-tsaki

Supta Vajrasana · Siffa da goyon baya

Lotus a ɗaure a kwance

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11. Rukunonin matsayi na Jerin Tsaka-tsaki

Bakasana A

Tsuntsun kiren

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12. Rukunonin matsayi na Jerin Tsaka-tsaki

Bharadvajasana

Juyawar Bharadvaja

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13. Rukunonin matsayi na Jerin Tsaka-tsaki

Ardha Matsyendrasana

Rabin juyawar ubangijin kifaye

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14. Rukunonin matsayi na Jerin Tsaka-tsaki

Eka Pāda Śīrṣāsana

Ƙafa ɗaya bayan kai

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15. Rukunonin matsayi na Jerin Tsaka-tsaki

Dwi Pāda Śīrṣāsana A

Ƙafafu biyu bayan kai

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16. Rukunonin matsayi na Jerin Tsaka-tsaki

Yoga Nidrāsana

Matsayin barcin yoga

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17. Rukunonin matsayi na Jerin Tsaka-tsaki

Tittibhāsana A

Ƙwarin mai haske

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18. Rukunonin matsayi na Jerin Tsaka-tsaki

Pincha Mayūrāsana

Tsayuwa a kan sassan hannu daga gwiwar hannu zuwa wuyan hannu

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19. Rukunonin matsayi na Jerin Tsaka-tsaki

Kāraṇḍavāsana

Daidaitawar lotus a kan sassan hannu daga gwiwar hannu zuwa wuyan hannu

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20. Rukunonin matsayi na Jerin Tsaka-tsaki

Mayurasana

Ɗawisu

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21. Rukunonin matsayi na Jerin Tsaka-tsaki

Nakrasana

Kada

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22. Rukunonin matsayi na Jerin Tsaka-tsaki

Vatayanasana

Matsayin doki

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23. Rukunonin matsayi na Jerin Tsaka-tsaki

Parighasana

Ƙofa

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24. Rukunonin matsayi na Jerin Tsaka-tsaki

Gomukhasana B

Fuskar saniya

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25. Rukunonin matsayi na Jerin Tsaka-tsaki

Supta Urdhva Pada Vajrasana · Matakin ƙarshe a zaune

Jerin mirginawa cikin rabin lotus

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26. Rukunonin matsayi na Jerin Tsaka-tsaki

Mukta Hasta Sirsasana A

Tsayuwa a kai da hannuwa ba a haɗe ba

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27. Rukunonin matsayi na Jerin Tsaka-tsaki

Baddha Hasta Sirsasana A

Tsayuwa a kai da hannuwa a ɗaure

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Lanƙwasawa baya

Rukunonin matsayi 2

1. Lanƙwasawa baya

Urdhva Dhanurasana

Baka zuwa sama

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2. Lanƙwasawa baya

Paschimottanasana A

Lanƙwasawa gaba a zaune

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Kammalawa

Rukunonin matsayi 14

1. Kammalawa

Salamba Sarvangasana

Tsayuwa a kafaɗu da goyon baya

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2. Kammalawa

Halasana

Garma

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3. Kammalawa

Karnapidasana

Matsayin matsin kunne

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4. Kammalawa

Urdhva Padmasana

Lotus zuwa sama

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5. Kammalawa

Pindasana

Lotus lanƙwasasshe

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6. Kammalawa

Matsyasana · Lotus

Kifi

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7. Kammalawa

Uttana Padasana

Gaɓoɓi a ɗage

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8. Kammalawa

Sirsasana A

Tsayuwa a kai

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9. Kammalawa

Balasana

Matsayin yaro

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10. Kammalawa

Baddha Padmasana · Siffa a miƙe

Lotus a ɗaure

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11. Kammalawa

Yoga Mudra

Hatimin yoga

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12. Kammalawa

Padmasana

Lotus

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13. Kammalawa

Utpluthih

Lotus a ɗage

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14. Kammalawa

Savasana

Hutu a kwance

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Tsofaffin sunaye da siffofi

A Mayurasana na Gheraṇḍa Saṃhitā 2.30–31, tafukan hannu biyu suna ƙasa, ciki yana kan gwiwar hannu, ƙafafu kuma a matsayin lotus. Matsayin ƙafafun ya bambanta da hoton miƙa ƙafafu na wannan jeri. Wannan sashe bai ba da tsarin jerin zamani ba.

Tushen wannan shafi

Gheraṇḍa Saṃhitā — fassarar Sris Chandra Vasu (1895)2.30–31, p. 15 · Wellcome Collection

Yin atisaye cikin kulawa

Idan kuna da rauni ko wata cuta, kuna shan magani, kuna da juna biyu ko kuna shayarwa, ko kuma kuna da wani hali da zai iya shafar atisayenku, ku tuntuɓi ƙwararren ma'aikacin lafiya game da ayyukan da suka dace da gyare-gyaren da ake bukata.

Ku koyi sababbin matsayoyi da kuma matsayoyi masu wahala tare da ƙwararren malamin yoga. Ku daidaita iyakar motsi da jikinku, ku kuma tsaya idan kun ji zafi ko jiri. Gajeren bidiyo yana nuna motsi; tsawonsa ba ya ƙayyade tsawon lokacin da za a riƙe matsayi.

Tsayuwa a kai, tsayuwa a kafaɗu da lotus ba matsayoyin farawa ba ne ga masu koyon farko. Rauni, matsalolin daidaita jiki ko glaucoma misalai ne na dalilan tantance dacewa ga kowane mutum. Kada ku tilasta ɗaure jiki ko ku yi amfani da jiki a matsayin liba a kan gwiwa.