Iyengar yoga

Iyengar yoga yana kula sosai da yadda aka sanya jiki. Tallafi kamar tubalan yoga, bel da barguna na iya canza aikin atisaye da sauƙaƙa nazarin wani takamaiman aiki.

Binciki ma'ajiyar matsayoyi ta bai ɗaya →

Sunan matsayi iri ɗaya ba ya fayyace wane tallafi, wane dalla-dalla na daidaita jiki ko wane matakin koyarwa ake amfani da shi. Bi umarnin ainihin siffar da aka nuna.

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.

Matsayoyi masu alaƙa a ma'ajiyar bai ɗaya

Kwatancin koyarwa

Utthita Trikonasana

Alwatika miƙaƙƙiya

Ku binciki wannan matsayi →Misali kyauta

Virabhadrasana A

Jarumi A

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Virabhadrasana B

Jarumi B

Ku binciki wannan matsayi →Misali kyauta

Dandasana

Sanda

Ku binciki wannan matsayi →Misali kyauta

Baddha Konasana · Siffa a miƙe

Kusurwa a ɗaure

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Upavistha Konasana A

Kusurwa mai faɗi a zaune

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Paschimottanasana A

Lanƙwasawa gaba a zaune

Ku binciki wannan matsayi →Misali kyauta

Adho Mukha Svanasana

Kare mai fuskantar ƙasa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Urdhva Mukha Svanasana

Kare mai fuskantar sama

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Chaturanga Dandasana

Allo mai ƙasa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Salabhasana A

Fara

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Dhanurasana

Baka

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Savasana

Hutu a kwance

Ku binciki wannan matsayi →Misali kyauta

Padangusthasana

Riƙe babban yatsan ƙafa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Padahastasana

Hannuwa ƙarƙashin ƙafafu

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Parivrtta Trikonasana

Alwatika mai juyawa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Utthita Parsvakonasana

Miƙaƙƙiyar kusurwar gefe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Parivrtta Parsvakonasana

Kusurwar gefe mai juyawa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Parsvottanasana

Lanƙwasawar dala

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Prasarita Padottanasana A

Lanƙwasawa gaba da ƙafafu a faɗe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Janu Sirsasana A

Lanƙwasawa a zaune kan ƙafa ɗaya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Triang Mukhaikapada Paschimottanasana

Lanƙwasawa gaba da ƙafa ɗaya lanƙwashe baya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Gomukhasana B

Fuskar saniya

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Ardha Matsyendrasana

Rabin juyawar ubangijin kifaye

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Matsyasana · Lotus

Kifi

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Bhujangasana · Gwiwar hannu a lanƙwashe

Macijin kubura

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Vrikshasana · Tafukan hannu tare

Itace

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Bharadvajasana

Juyawar Bharadvaja

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Ustrasana

Raƙumi

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Navasana

Jirgin ruwa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Parighasana

Ƙofa

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Vajrasana · Zama a kan dugaduga

Zama a durƙushe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Virasana · Bulo tsakanin tafin ƙafafu

Zama a durƙushe

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Supta Padangusthasana A

Riƙe babban yatsan ƙafa a kwance

Ku binciki wannan matsayi →Memba · kallo dalla-dalla

Kwatanta salo daban-daban

Haruffa kamar A da B suna bin lakabin shafukan matsayoyinmu. Ba tsarin bai ɗaya ne a duk al'adun yoga ba. Kowane hoto yana riƙe da sunan siffar da aka nuna.

Paschimottanasana

Kwatanta riƙe manyan yatsun ƙafa kai tsaye da lanƙwasawa gaba kaɗan da taimakon bel. A wata siffa hannuwa suna taɓa yatsun ƙafa, a ɗayar kuma suna riƙe bel. Zurfin lanƙwasawa da nisan da hannuwa za su kai sun bambanta.

Paschimottanasana · Lanƙwasawa gaba kaɗan da bel

Karanta game da waɗannan siffofi →Misali kyauta

Gomukhasana

Kwatanta hannuwa kewaye da gwiwar da ke sama da riƙewar hannuwa a bayan baya. Waɗannan tsarin hannuwa sun bambanta ko da ƙafafu sun yi kama. Gheraṇḍa Saṃhitā 2.17 tana bayyana tushen zama ba tare da wajabta ɗaurin hannuwa a bayan baya ba.

Karanta game da waɗannan siffofi →Memba · kallo dalla-dalla

A bar bel ɗin da isasshen sassauci don kada a ja. A sake shi idan akwai ciwo, jin kamar ana soka da allura ko dushewar ji.

Salabhasana

Kwatanta hannuwa a gefen jiki da tafukan hannu a gefen ƙirji. Gheraṇḍa Saṃhitā 2.40 tana ambaton tafukan hannu a ƙasa kusa da ƙirji da ɗaga ƙafafu. Ba ta ba da haruffan A/B ba, kuma ba ta kayyade kowane daki-daki na ɗaya daga hotunan zamani biyu ba.

Karanta game da waɗannan siffofi →Memba · kallo dalla-dalla

Utthita Trikonasana

Bulon yana tallafa wa tafin hannun da ke ƙasa, yana rage nisan da ake buƙatar kaiwa. Ka riƙe tafin ƙafafu biyu a ƙasa da ƙarfi kuma kada ka tilasta gwiwoyi. Wannan tallafi gyara ne na zamani.

Karanta game da waɗannan siffofi →Misali kyauta

Savasana

Matashi mai ƙarfi yana tallafa wa gwiwoyi biyu; dugaduga suna kwance a kan tabarma. Zaɓi tsayi mai daɗi ba tare da matsi ba. Tsohon bayanin Savasana bai fayyace wannan tallafin gwiwa ba.

Karanta game da waɗannan siffofi →Misali kyauta

Parighasana

Kada ka tilasta gwiwoyi ko idon sawu. Ka sa kai ya kasance cikin jin daɗi kuma hanyar numfashi ba ta toshe ba. Ka tsaya idan akwai zafi, rashin jin abu ko numfashi ya takura. Nemi shawara ta musamman idan durƙushewa bai dace da kai ba.

Karanta game da waɗannan siffofi →Memba · kallo dalla-dalla

Vajrasana / Virasana

Ka riƙe bulon a tsaye a kan tabarma, ba tare da wata ƙafa a ƙarƙashinsa ba. Kada ka tilasta gwiwoyi ko idon sawu. Ka fita daga matsayin idan akwai zafi, jin tsinke-tsinke ko rashin jin abu, kuma ka nemi shawara ta musamman idan durƙushewa bai dace da kai ba.

Karanta game da waɗannan siffofi →Memba · kallo dalla-dalla

Vrikshasana

Nisanta ƙafar da aka ɗaga daga gaɓar gwiwa, kada ka tilasta buɗe kwatangwalo. Riƙe tallafin hannu idan daidaito bai tabbata ba, ka saukar da ƙafa kafin ka rasa iko. Dakata idan akwai ciwo ko jiri. Rauni ko matsalar daidaito na buƙatar tantancewar mutum ɗaya.

Karanta game da waɗannan siffofi →Memba · kallo dalla-dalla

Supta Padangusthasana

Kada ka yi amfani da bel don jawo ƙafa kusa. Ka sa kai da wuya su kasance cikin jin daɗi, ka sauke ƙafa idan ana buƙata, kuma ka tsaya idan akwai zafi, jin tsinke-tsinke ko rashin jin abu.

Karanta game da waɗannan siffofi →Memba · kallo dalla-dalla

Binciki nau'o'in yoga →

Tsofaffin bayanan matsayoyi ɗai-ɗai

Tsofaffin kafofin bayani suna rubuta takamaiman siffofin tarihi. Ba sa tabbatar da kowane salon zamani, jerin aji ko hanyar koyarwa.

Gheraṇḍa Saṃhitā — fassarar Sris Chandra Vasu (1895)2.17, p. 13; 2.22, p. 14; 2.37, 2.40, p. 16; 2.43–44, p. 17; 2.18, p. 13 · 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.