Ashtanga yoga

Tsarin matsayoyi, sauye-sauye, numfashi da karkatar da kallo. Jerin shida suna cikin al'adar koyarwa mai rai, tare da bambance-bambance tsakanin malamai.

Binciki ma'ajiyar matsayoyi ta bai ɗaya →

Bayanan taƙaitattun jerin da suke akwai har yanzu suna haɗe da shafukan matsayoyi iri ɗaya. Samun taƙaitaccen bayanin jeri ba ya nufin cewa an rubuta cikakken bayani game da kowane matsayi, salo ko motsi.

Ma'ajiyar tana da shafi ɗaya ga kowane iyalin matsayoyi. Alaƙa da wani nau'in yoga gayyata ce ta kwatanci; ba ta nufin kowane salo da aka nuna a hoto yana cikin wannan hanyar koyarwa ba.

Jerin matakan Ashtanga yoga

Matsayoyi masu alaƙa a ma'ajiyar bai ɗaya

Kwatancin koyarwa

Rukunonin matsayi na Jerin Tsaka-tsaki

Parsva Dhanurasana

Baka a gefe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Kukkutasana

Zakara

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Purna Matsyendrasana

Cikakkiyar juyawar ubangijin kifaye

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Kapilasana

Matsayin Kapila

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Ardha Baddha Padma Paschimottanasana

Rabin lotus a zaune da aka ɗaure

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Kapotasana A

Lanƙwasawar bayan tattabara ta Ashtanga

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Navasana

Jirgin ruwa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Hanumanasana A

Buɗe ƙafafun Hanuman

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Parighasana

Ƙofa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Tittibhāsana A

Ƙwarin mai haske

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Skandasana

Ƙafa bayan kai a tsaye

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Mula Bandhasana

Zaman kulle tushen jiki

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Utpluthih

Lotus a ɗage

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Kurmasana

Kunkuru

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Urdhva Mukha Paschimottanasana

Lanƙwasawa gaba da fuska zuwa sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Kāraṇḍavāsana

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

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Ubhaya Padangusthasana

Daidaitawa da riƙe manyan yatsun ƙafafu biyu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Mukta Hasta Sirsasana A

Tsayuwa a kai da hannuwa ba a haɗe ba

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Krounchasana

Ƙoƙara

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Omkarasana

Daidaita jiki a kan hannuwa cikin siffar Om

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matsayoyin asali a tsaye

Parivrtta Trikonasana

Alwatika mai juyawa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Dwi Pāda Śīrṣāsana A

Ƙafafu biyu bayan kai

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Ƙarin matsayoyi a tsaye

Ardha Baddha Padmottanasana

Rabin lotus a tsaye da aka ɗaure

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Eka Pāda Śīrṣāsana

Ƙafa ɗaya bayan kai

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Pindasana

Lotus lanƙwasasshe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Padmasana

Lotus

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Ganda Bherundasana A

Matsayoyin Ganda Bherunda

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matakan asali da sauye-sauye

Adho Mukha Svanasana

Kare mai fuskantar ƙasa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Galavasana

Daidaitawar Galava

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Urdhva Kukkutasana · Siffar da aka riƙe

Zakara zuwa sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Chakorasana

Daidaita jiki a kan hannuwa da ƙafa bayan kai

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Salamba Sarvangasana

Tsayuwa a kafaɗu da goyon baya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Viranchyasana A · Siffa a zaune

Matsayoyin Viranchi

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Ƙarin matsayoyi a tsaye

Virabhadrasana A

Jarumi A

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matakan asali da sauye-sauye

Urdhva Mukha Svanasana

Kare mai fuskantar sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Garbha Pindasana

Tayin lotus

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Parsva Dandasana

Daidaitawar sandar gefe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Durvasasana

Ƙafa bayan kai da jiki a miƙe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Marichyasana F

Nau'o'in Marichi na manyan matakai

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Natarajasana

Daidaitawar mai rawa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Ustrasana

Raƙumi

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matsayoyin asali a tsaye

Padahastasana

Hannuwa ƙarƙashin ƙafafu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Sama Konasana

Buɗe ƙafafu gefe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Bhekasana

Kwaɗo

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Matsyasana · Lotus

Kifi

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Gaisuwar rana

Surya Namaskara A

Gaisuwar rana A

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Uttana Padasana

Gaɓoɓi a ɗage

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Janu Sirsasana A

Lanƙwasawa a zaune kan ƙafa ɗaya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Laghu Vajrasana

Ƙaramin tsawar walƙiya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Dandasana

Sanda

Ku binciki wannan matsayi →Misali kyauta

Rukunonin matsayi na Jerin Manyan Matakai B

Bhuja Dandasana

Matsayin sandar hannu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Ƙarin matsayoyi a tsaye

Utkatasana

Kujera

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Purvottanasana

Allo mai fuskantar sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Viparita Salabhasana

Fara juye

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Viparita Dandasana

Sanda juye

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Eka Pada Dhanurasana · Riƙewa a saman kai

Baka mai ƙafa ɗaya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Vasisthasana

Daidaitawar gefe tare da ɗaga ƙafa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Dighasana A

Daidaitawar ƙafa ɗaya zuwa gaba

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Baddha Konasana · Siffa a miƙe

Kusurwa a ɗaure

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Urdhva Padmasana

Lotus zuwa sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Akarna Dhanurasana A

Baka zuwa kunne

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Bakasana A

Tsuntsun kiren

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Supta Konasana

Kusurwa mai faɗi a kwance

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Kasyapasana

Matsayin ƙafa bayan kai a kwance

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Astavakrasana A

Matsayin kusurwa takwas

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Setu Bandhasana

Gadar Ashtanga

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Eka Pada Bakasana A

Kiren mai ƙafa ɗaya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Gomukhasana B

Fuskar saniya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Ƙarin matsayoyi a tsaye

Utthita Hasta Padangusthasana · Siffa lanƙwasasshiya

Daidaita ƙafa a tsaye

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Supta Trivikramasana

Miƙe ƙafa a kwance

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Mayurasana

Ɗawisu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Eka Pada Kapotasana · Goyon bayan sassan hannu daga gwiwar hannu zuwa wuyan hannu

Lanƙwasawar bayan tattabara mai ƙafa ɗaya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matakan asali da sauye-sauye

Samasthiti

Tsayuwa daidai

Ku binciki wannan matsayi →Misali kyauta

Rukunonin matsayi na Jerin Manyan Matakai A

Eka Pada Viparita Dandasana

Sanda juye mai ƙafa ɗaya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Samanasana

Matsayin Samana

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Triang Mukhaikapada Paschimottanasana

Lanƙwasawa gaba da ƙafa ɗaya lanƙwashe baya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Padangustha Dhanurasana A

Baka da riƙe babban yatsan ƙafa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matsayoyin asali a tsaye

Parivrtta Parsvakonasana

Kusurwar gefe mai juyawa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Buddhasana

Matsayin Buddha

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Supta Padangusthasana A

Riƙe babban yatsan ƙafa a kwance

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Paschimottanasana A

Lanƙwasawa gaba a zaune

Ku binciki wannan matsayi →Misali kyauta

Rukunonin matsayi na Jerin Manyan Matakai B

Sayanasana

Daidaitawar hutu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Baddha Hasta Sirsasana A

Tsayuwa a kai da hannuwa a ɗaure

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Pincha Mayūrāsana

Tsayuwa a kan sassan hannu daga gwiwar hannu zuwa wuyan hannu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matsayoyin asali a tsaye

Padangusthasana

Riƙe babban yatsan ƙafa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Salabhasana A

Fara

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Yoga Dandasana

Sandar yoga

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Punga Kukkutasana

Daidaitawar zakaran Punga

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Parsva Bakasana

Kiren a gefe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Vishvamitrasana

Miƙe ƙafa da goyon bayan hannu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Halasana

Garma

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Raja Kapotasana

Sarkin tattabara

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Yoga Nidrāsana

Matsayin barcin yoga

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Nakrasana

Kada

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Paryangasana A

Matsayoyin Paryanga

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Marichyasana A

Matsayoyin Marichi

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Ƙarin matsayoyi a tsaye

Virabhadrasana B

Jarumi B

Ku binciki wannan matsayi →Misali kyauta

Rukunonin matsayi na Jerin Manyan Matakai B

Yoni Dandasana · Siffa a zaune

Matsayoyin sandar Yoni

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Supta Kurmasana

Kunkuru mai barci

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Koundinyasana A

Daidaitawar Koundinya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Tadasana

Matsayi a tsaye cikin Jerin Manyan Matakai B

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matakan asali da sauye-sauye

Chaturanga Dandasana

Allo mai ƙasa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Lanƙwasawa baya

Urdhva Dhanurasana

Baka zuwa sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Karnapidasana

Matsayin matsin kunne

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matsayoyin asali a tsaye

Utthita Trikonasana

Alwatika miƙaƙƙiya

Ku binciki wannan matsayi →Misali kyauta

Rukunonin matsayi na Jerin Manyan Matakai B

Vrischikasana

Kunama a kan sassan hannu daga gwiwar hannu zuwa wuyan hannu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Vatayanasana

Matsayin doki

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matsayoyin asali a tsaye

Utthita Parsvakonasana

Miƙaƙƙiyar kusurwar gefe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Sirsasana A

Tsayuwa a kai

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Urdhva Dandasana

Daidaitawar sanda zuwa sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matsayoyin asali a tsaye

Prasarita Padottanasana A

Lanƙwasawa gaba da ƙafafu a faɗe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Parivrittasana A · Matakin baka

Jerin lanƙwasawa baya tare da juyawa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Baddha Padmasana · Siffa a miƙe

Lotus a ɗaure

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Bhujapidasana

Daidaitawar matsin hannuwa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Balasana

Matsayin yaro

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Farko

Upavistha Konasana A

Kusurwa mai faɗi a zaune

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Supta Urdhva Pada Vajrasana · Matakin ƙarshe a zaune

Jerin mirginawa cikin rabin lotus

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Nahusasana B

Matsayoyin Nahusa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Eka Pada Raja Kapotasana

Sarkin tattabara mai ƙafa ɗaya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Supta Vajrasana · Siffa da goyon baya

Lotus a ɗaure a kwance

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Ardha Matsyendrasana

Rabin juyawar ubangijin kifaye

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Yoga Mudra

Hatimin yoga

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Gaisuwar rana

Surya Namaskara B

Gaisuwar rana B

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Bhairavasana

Daidaitawar gefe ta Bhairava

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai B

Adho Dandasana

Siffar sanda mai fuskantar ƙasa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Dhanurasana

Baka

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kammalawa

Savasana

Hutu a kwance

Ku binciki wannan matsayi →Misali kyauta

Matsayoyin asali a tsaye

Parsvottanasana

Lanƙwasawar dala

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Pasasana

Juyawar tsuguno a ɗaure

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Tsaka-tsaki

Bharadvajasana

Juyawar Bharadvaja

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Rukunonin matsayi na Jerin Manyan Matakai A

Trivikramasana

Miƙe ƙafa sama sosai da jiki a miƙe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Jerin Manyan Matakai C

Siddhasana

Zama don tunani

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Lanƙwasawa baya

Bhujangasana · Gwiwar hannu a lanƙwashe

Macijin kubura

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Jerin Manyan Matakai D

Parvatasana A

Lotus da hannuwa a sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Binciki nau'o'in yoga →

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.