Qanjirka 'thyroid' waa qanjirka 'endocrine' ee ugu weyn ee jirka bini'aadamka, kaas oo kor u qaadi kara korriinka iyo horumarinta jidhka bini'aadamka iyo dheef-shiid kiimikaad. Si kastaba ha noqotee, dad badan ayaa loo isticmaalaa inay fadhiistaan ​​waqti dheer oo ay soo daahdaan, taasoo keenta cilladaha endocrine iyo cudurrada tayroodh.

Maanta, waxaan kula wadaagi doonaa dhaqdhaqaaqyo yoga ah oo kicinaya qanjidhada tayroodh isla markaana nidaaminaya endocrine, kaas oo kaa caawin kara in laga saaro qashinka jidhka isla markaana kor u qaada caafimaadka endocrine inta lagu jiro waxqabadka.

 1. Nooca doonta

Fadhiiso oo istaag adigoo jilbahaaga foorarsan oo ciribtaadu u dhow yihiin miskahaaga

Neefta kor u qaadida laf dhabarta, sii daa qaadida lugaha

Lugaha hoose waxay barbar socdaan dhulka, gacmaha si toos ah hortaada

Bawdyahaaga u dhowow calooshaada iyo garbahaaga hoos

Qabo 5-8 neefsasho, soo celi

 2. Kala duwanaanta geela

Istaag jilbahaaga adigoo jilbahaaga sinta-ballac ah u kala fog yihiin, cagahaaga sarena dhulka

Gacmaha miskaha, xusulka isku dhejinta, neefta qaadka laabta

Sii daa, dib u foorarso, bowdada adkee oo kor u qaad

U fiirso in qoortaadu ay ku taal khadka fidinta laf dhabarta oo garbahaagu ay dabacsan yihiin

Lugahaaga dib u riix oo qabo 5-8 neefsasho

 3. Qaabka bisad-lo'da

 Jilba dhammaan dhinacyada oo jilbaha sinta-ballac kala fogaanayaan

Gacmaha si toos ah garbaha hoostooda, suulasha ayaa ku dheggan

Neef, laabta kor u qaad, lafta dabadaada kor u rogo

Sii daa, dhabarka u soo xir oo miskahaaga hoos u wareeji

Neefta, laf dhabarta ayaa socota

Jimicsi firfircoon 5-8 qaybood, soo celi

 4. Cobra Pose

U jiifso calooshaada gacmahaaga labada dhinac ee laabtaada iyo lugahaaga oo toosan

Neefso, laabtaada kor u qaad, neefso, gacmahaaga ku riix dhulka

Laabkaaga kor u taag, dhabarka cagahaaga hoos u riix, oo deji garbahaaga

Kordhinta Lumbar. Qabo 5-8 neefsasho. Soo celi

5. Sawirka kalluunka

Fadhiiso oo istaag lugahaaga oo toosan xagga hore oo u jiifso dhabarkaaga

Gacmahaaga saar suxulladaada, faraha dhinaca miskahaaga

Neefso, laabta kor u qaad, madaxa dib u celi

Sii daa, naso garbahaaga oo bowdada hoos u cadaadi

Qabo 5-8 neefsasho, soo celi

6. Nooca giraangiraha

U jiifso dhabarkaaga adigoo jilbahaaga foorarsan oo ciribtaadu u dhow yihiin miskahaaga

Gacmahaaga ku qabo madaxaaga, faraha dhinaca garbahaaga

Neef sii fidinta laf dhabarta, neefta gacanta ku riix xagga giraanta

Isticmaal gacmahaaga iyo lugahaaga. Sintaada kor u riix

Laabta furan, qabo 5-8 neefsasho, soo celi

 7. Lugahaaga dhabarka u saar

 U jiifso dhabarkaaga gacmahaaga dhinacyadaaga

Kor u qaad lugahaaga iyo bowdyahaaga si siman dhulka

Soo bax, lugahaaga si toos ah u riix, jilbahaaga oo toosan

Neefso in yar jilbahaaga oo naso lugahaaga

Samee 5-8 qaybood oo jimicsi firfircoon leh oo neefsasho leh

8. Nooca xaaqidda

U jiifso dhabarkaaga gacmahaaga dhinacaaga iyo lugahaaga oo wadajir ah

Neefso oo kor u qaad lugahaaga kor si siman dhulka

Sii daa oo sii wad inaad lugahaaga kor iyo gadaal ugu qaaddo

Jidhku waa siman yahay dhulka, laf-dhabarta waa la dheereeyaa, lafaha fadhiga ayaa kor loo qaadayaa

Toosi lugahaaga, tilmaan cagahaaga, oo dhabarkaaga ku taageer gacmahaaga

Qabo 5-8 neef oo si tartiib ah calooshaada ugu soo celi

9. Meydka taagan

U seexo dhabarkaaga iyadoo lugahaagu kala fog yihiin oo ay si toos ah hortaada u taagan yihiin

Gacmahaaga dhig dhinacyadaada, calaacalaha oo kor u jeeda

Suulasha ayaa si dabiici ah u soo baxa jirka oo dhanna wuu debciyaa

Indhaha xidh oo ka fiirso 3-5 daqiiqo