Izinzuzo ze-13 ze-Yoga Ezisekelwa Isayensi

-Delile

• 1. Kunganciphisa Ukucindezeleka
• 2. Kwehlisa Ukukhathazeka
• 3. Kwangathi Kunganciphisa Ukuvuvukala
• 4. Kungathuthukisa Impilo Yenhliziyo
• 5. Kuthuthukisa izinga lempilo
• 6. Kwangathi Ukulwa Nokucindezeleka
• 7. Kunganciphisa Ubuhlungu Obungapheli
• 8. Kungakhuthaza Ikhwalithi Yokulala
• 9. Kuthuthukisa ukuvumelana nezimo nokulinganisela
• 10. Kungasiza Ukuthuthukisa Ukuphefumula
• 11. Kwangathi Yehlisa Imigraines
• 12. Kukhuthaza imikhuba yokudla enempilo
• 13. Ingakhulisa Amandla
• Okusemqoka
• Ukuvivinywa Kahle: I-Yoga Emnene

Kususelwa egameni lesiSanskrit elithi "yuji," elisho ijoka noma inyunyana, i-yoga umkhuba wasendulo ohlanganisa ndawonye ingqondo nomzimba ().

Ifaka izivivinyo zokuphefumula, ukuzindla kanye nezimo ezenzelwe ukukhuthaza ukuphumula nokunciphisa ukucindezeleka.

Ukuzijwayeza i-yoga kuthiwa kuza nezinzuzo eziningi zempilo engokwengqondo nengokomzimba, yize kungezona zonke lezi zinzuzo ezixhaswe yisayensi.

Lo mbhalo ubheka izinzuzo eziyi-13 ezisekelwe ebufakazini be-yoga.

1. Kunganciphisa Ukucindezeleka

I-Yoga yaziwa ngekhono layo lokunciphisa ukucindezeleka nokukhuthaza ukuphumula.

Eqinisweni, ucwaningo oluningi lukhombisile ukuthi lunganciphisa uketshezi lwe-cortisol, i-hormone yokucindezela eyinhloko (,).

Ucwaningo oluthile lwabonisa umphumela onamandla we-yoga ekucindezelekeni ngokulandela abesifazane abangama-24 ababezibona bekhathazekile emoyeni.

Ngemuva kohlelo lwezinyanga ezintathu lwe-yoga, abesifazane babenamazinga aphansi kakhulu e-cortisol. Futhi babenamazinga aphansi oxinzelelo, ukukhathazeka, ukukhathala nokudangala ().

Olunye ucwaningo lwabantu abangu-131 lube nemiphumela efanayo, ekhombisa ukuthi amasonto ayi-10 e-yoga asize ukunciphisa ukucindezeleka nokukhathazeka. Iphinde yasiza ukuthuthukisa ikhwalithi yempilo nempilo yengqondo ().

Uma isetshenziswa yodwa noma ihambisana nezinye izindlela zokunciphisa ukucindezeleka, njengokuzindla, i-yoga ingaba yindlela enamandla yokulawula ukucindezeleka.

Isifinyezo: Ucwaningo lukhombisa ukuthi i-yoga ingasiza ekunciphiseni ukucindezeleka futhi yehlise amazinga akho e-hormone yokucindezeleka i-cortisol.

2. Kwehlisa Ukukhathazeka

Abantu abaningi baqala ukuzijwayeza i-yoga njengendlela yokubhekana nemizwa yokukhathazeka.

Kuyathakazelisa ukuthi kunocwaningo oluncane olukhombisa ukuthi i-yoga ingasiza ekunciphiseni ukukhathazeka.

Kokunye ukuhlola, abesifazane abangama-34 abatholakala benenkinga yokukhathazeka babambe iqhaza emakilasini e-yoga kabili ngesonto izinyanga ezimbili.

Ekupheleni kocwaningo, labo abenza i-yoga babenamazinga aphansi kakhulu okukhathazeka kuneqembu elilawulayo ().

Olunye ucwaningo lulandele abesifazane abangama-64 abane-post-traumatic stress disorder (PTSD), ebonakala ngokukhathazeka okukhulu nokwesaba kulandela ukuvezwa isehlakalo esibuhlungu.

Ngemuva kwamasonto ayishumi, abesifazane abenza i-yoga kanye ngesonto babe nezimpawu ezimbalwa ze-PTSD. Eqinisweni, ama-52% wabahlanganyeli awasahlangabezani nenqubo ye-PTSD nhlobo ().

Akucaci ngokuphelele ukuthi i-yoga ikwazi kanjani ukunciphisa izimpawu zokukhathazeka. Kodwa-ke, kugcizelela ukubaluleka kokuba khona okwamanje futhi uthole ukuthula, okungasiza ekwelapheni ukukhathazeka.

Isifinyezo: Ucwaningo oluningi lukhombisa ukuthi ukuzijwayeza i-yoga kungaholela ekwehleni kwezimpawu zokukhathazeka.

3. Kwangathi Kunganciphisa Ukuvuvukala

Ngaphezu kokuthuthukisa impilo yakho yengqondo, ezinye izifundo ziphakamisa ukuthi ukuzijwayeza i-yoga kunganciphisa nokuvuvukala.

Ukuvuvukala kuyimpendulo ejwayelekile yokuzivikela komzimba, kepha ukuvuvukala okungapheli kungaba nomthelela ekukhuleni kwezifo ezihlasela ukuvuvukala, njengesifo senhliziyo, isifo sikashukela nomdlavuza ().

Ucwaningo lwango-2015 lwahlukanisa ababambiqhaza abangama-218 baba ngamaqembu amabili: labo ababenza i-yoga njalo nalabo ababengayenzi. Womabili la maqembu bese enza izivivinyo ezilinganiselayo nezikhandlayo ukudala ukucindezeleka.

Ekupheleni kwesifundo, abantu abenza i-yoga babenamazinga aphansi ezimaki ezivuthayo kunalabo abanga ().

Ngokufanayo, ucwaningo oluncane luka-2014 lubonise ukuthi amasonto ayi-12 e-yoga anciphise izimpawu zokuvuvukala kwabasindile kumdlavuza webele ngokukhathala okungapheli ().

Yize kudingeka olunye ucwaningo ukuqinisekisa imiphumela ezuzisayo ye-yoga ekuvukeleni, lokhu okutholakele kukhombisa ukuthi kungasiza ukuvikela ezifweni ezithile ezibangelwa ukuvuvukala okungapheli.

Isifinyezo: Olunye ucwaningo lukhombisa ukuthi i-yoga inganciphisa omaka abavuthayo emzimbeni futhi isize ukuvimbela izifo ezihlasela ukuvuvukala.

4. Kungathuthukisa Impilo Yenhliziyo

Ukusuka ekupompa igazi emzimbeni wonke ekunikezeni izicubu ezinomsoco obalulekile, impilo yenhliziyo yakho iyinto ebalulekile empilweni yonke.

Ucwaningo lukhombisa ukuthi i-yoga ingasiza ekuthuthukiseni impilo yenhliziyo futhi inciphise nezimo eziningana zobungozi besifo senhliziyo.

Olunye ucwaningo luthole ukuthi ababambiqhaza abaneminyaka engaphezu kwengama-40 abenza i-yoga iminyaka emihlanu babenomfutho wegazi ophansi kanye nezinga lokushaya kwenhliziyo kunalabo ababengenalo ().

Umfutho wegazi ophakeme ungenye yezimbangela ezinkulu zezinkinga zenhliziyo, njengokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi. Ukwehlisa umfutho wegazi lakho kungasiza ekunciphiseni ubungozi balezi zinkinga ().

Olunye ucwaningo luphakamisa nokuthi ukufaka i-yoga kwindlela yokuphila enempilo kungasiza ekunciphiseni ukukhula kwesifo senhliziyo.

Ucwaningo lulandele iziguli eziyi-113 ezinesifo senhliziyo, kubhekwa imiphumela yoshintsho lwendlela yokuphila ebandakanya unyaka owodwa wokuqeqeshwa kwe-yoga kuhlangene nokuguqulwa kokudla kanye nokuphathwa kwengcindezi.

Ababambiqhaza babone ukwehla okungama-23% kwe-cholesterol ephelele nokuncipha okungama-26% kwe-cholesterol "embi" ye-LDL. Ngokwengeziwe, ukuqhubeka kwesifo senhliziyo kumile kuma-47% eziguli ().

Akucaci ukuthi indima ye-yoga kungenzeka ukuthi ibinayiphi indima uma iqhathaniswa nezinye izinto ezifana nokudla. Kodwa-ke kunganciphisa ukucindezeleka, okungomunye wababambiqhaza abakhulu besifo senhliziyo ().

Isifinyezo: Uwedwa noma uhlanganiswe nempilo enempilo, i-yoga ingasiza ekunciphiseni izinto ezinobungozi zesifo senhliziyo.

5. Kuthuthukisa izinga lempilo

I-Yoga iya ngokuya iba yinto evamile njengokwelapha okuhlanganayo ukwenza ngcono ikhwalithi yempilo kubantu abaningi.

Kwesinye isifundo, abadala abangama-135 babelwe izinyanga eziyisithupha ze-yoga, ukuhamba noma iqembu lokulawula. Ukuzijwayeza i-yoga kuthuthukise kakhulu izinga lempilo, kanye nomoya nokukhathala, uma kuqhathaniswa namanye amaqembu ().

Olunye ucwaningo lubheke ukuthi i-yoga ingalithuthukisa kanjani izinga lempilo futhi linciphise izimpawu ezigulini ezinomdlavuza.

Ucwaningo olulodwa lulandele abesifazane abanomdlavuza webele abelashwa ngamakhemikhali. I-Yoga inciphise izimpawu zokwelashwa ngamakhemikhali, njengokucanuzela kwenhliziyo nokuhlanza, ngenkathi iphinde ithuthukise izinga lempilo ().

Ucwaningo olufanayo lubheke ukuthi amasonto ayisishiyagalombili e-yoga athinta kanjani abesifazane abanomdlavuza webele. Ekupheleni kocwaningo, abesifazane babenobuhlungu obuncane nokukhathala ngokuthuthuka kwamazinga okuvuselela, ukwamukela nokuphumula ().

Olunye ucwaningo luthole ukuthi i-yoga ingasiza ukuthuthukisa ikhwalithi yokulala, ithuthukise inhlalakahle engokomoya, ithuthukise ukusebenza komphakathi futhi yehlise izimpawu zokukhathazeka nokudangala ezigulini ezinomdlavuza (,).

Isifinyezo: Olunye ucwaningo lukhombisa ukuthi i-yoga ingathuthukisa ikhwalithi yempilo futhi ingasetshenziswa njenge-adjunct therapy yezimo ezithile.

6. Kwangathi Ukulwa Nokucindezeleka

Olunye ucwaningo lukhombisa ukuthi i-yoga ingaba nomphumela wokulwa nokudangala futhi ingasiza ekwehliseni izimpawu zokudangala.

Lokhu kungenzeka ngoba i-yoga iyakwazi ukwehlisa amazinga e-cortisol, i-hormone yokucindezela ethonya amazinga e-serotonin, i-neurotransmitter evame ukuhlotshaniswa nokudangala ().

Kokunye ukuhlola, ababambiqhaza bohlelo lokuncika otshwaleni basebenzise iSudarshan Kriya, uhlobo oluthile lweyoga egxile ekuphefumuleni okunesigqi.

Ngemuva kwamasonto amabili, ababambiqhaza babe nezimpawu ezimbalwa zokucindezeleka namazinga aphansi e-cortisol.Futhi babenamazinga aphansi e-ACTH, i-hormone ebhekele ukukhuthaza ukukhishwa kwe-cortisol ().

Olunye ucwaningo lube nemiphumela efanayo, lukhombisa ukuhlangana phakathi kokuzijwayeza i-yoga nezimpawu ezinciphile zokucindezeleka (,).

Ngokuya ngale miphumela, i-yoga ingasiza ekulweni nokudangala, iyodwa noma ihlanganiswe nezindlela zendabuko zokwelashwa.

Isifinyezo: Ucwaningo oluningi luye lwathola ukuthi i-yoga inganciphisa izimpawu zokudangala ngokuba nomthelela ekukhiqizeni ama-hormone okucindezeleka emzimbeni.

7. Kunganciphisa Ubuhlungu Obungapheli

Ubuhlungu obungapheli yinkinga eqhubekayo ethinta izigidi zabantu futhi inezimbangela eziningi ezingaba khona, kusukela ekulimaleni kuya ku-arthritis.

Kunomzimba ocwaningayo okhulayo okhombisa ukuthi ukwenza i-yoga kungasiza ekunciphiseni izinhlobo eziningi zobuhlungu obungapheli.

Kwesinye isifundo, abantu abangama-42 abane-carpal tunnel syndrome bathole isihlakala sesihlakala noma benza i-yoga amasonto ayisishiyagalombili.

Ekupheleni kwesifundo, i-yoga itholakale isebenza kangcono ekunciphiseni ubuhlungu nasekuthuthukiseni amandla okubamba kunokuqothula isihlakala ().

Olunye ucwaningo ngo-2005 lwabonisa ukuthi i-yoga ingasiza ekunciphiseni ubuhlungu nasekuthuthukiseni ukusebenza komzimba kubahlanganyeli abane-osteoarthritis yamadolo ().

Yize kudingeka olunye ucwaningo, ukufaka i-yoga esimisweni sakho sansuku zonke kungaba lusizo kulabo abahlushwa ubuhlungu obungapheli.

Isifinyezo: I-Yoga ingasiza ekunciphiseni ubuhlungu obungapheli ezimeni ezifana ne-carpal tunnel syndrome ne-osteoarthritis.

8. Kungakhuthaza Ikhwalithi Yokulala

Izinga lokulala elibi lihlotshaniswa nokukhuluphala, umfutho wegazi ophakeme nokudangala, phakathi kokunye ukuphazamiseka (,,).

Ucwaningo lukhombisa ukuthi ukufaka i-yoga esimisweni sakho kungasiza ukukhuthaza ukulala okungcono.

Ocwaningweni lwango-2005, iziguli ezingama-69 esezikhulile zabelwa ukuthi zenze i-yoga, zilungiselele amakhambi noma zibe yingxenye yeqembu elilawulayo.

Iqembu le-yoga lalala ngokushesha, lalala isikhathi eside futhi lazizwa liphumule kahle ekuseni kunamanye amaqembu ().

Olunye ucwaningo lubheke imiphumela ye-yoga ekulaleni ezigulini ezine-lymphoma. Bathola ukuthi kunciphisa ukuphazamiseka kokulala, ukuthuthukisa ikhwalithi yokulala nobude besikhathi futhi kunciphise isidingo semithi yokulala ().

Yize indlela esebenza ngayo ingacaci, i-yoga ikhonjisiwe ukuthi ikhulisa uketshezi lwe-melatonin, i-hormone elawula ukulala nokuvuka ().

I-Yoga nayo inomthelela omkhulu ekukhathazekeni, ekucindezelekeni, ebuhlungwini obungapheli nasekucindezelekeni - konke okunikela ngezinkinga zokulala.

Isifinyezo: I-Yoga ingasiza ekuthuthukiseni ikhwalithi yokulala ngenxa yemiphumela yayo kwi-melatonin kanye nomthelela wayo kubanikeli abaningana abajwayelekile ezinkingeni zokulala.

9. Kuthuthukisa ukuvumelana nezimo nokulinganisela

Abantu abaningi bangezela i-yoga esimeni sabo sokuqina ukuze bathuthukise ukuguquguquka nokulinganisela.

Kunocwaningo oluningi olusekela le nzuzo, olukhombisa ukuthi lungakwandisa ukusebenza ngokusetshenziswa kwezimo ezithile eziqonde ukuguquguquka nokulinganisela.

Ucwaningo lwakamuva lubheke umthelela wamasonto ayishumi e-yoga kubasubathi besilisa basekolishi abangama-26. Ukwenza i-yoga kukhulise kakhulu izinyathelo eziningana zokuguquguquka nokulinganisela, kuqhathaniswa neqembu elilawulayo ().

Olunye ucwaningo lwabela ababambiqhaza asebekhulile abangama-66 ukuthi bazijwayeze i-yoga noma i-calisthenics, uhlobo lokuvivinya umzimba.

Ngemuva konyaka owodwa, ukuguquguquka okuphelele kweqembu le-yoga kukhuphuke cishe cishe izikhathi ezine kuneqembu le-calisthenics ().

Ucwaningo lwango-2013 luthole nokuthi ukuzijwayeza i-yoga kungasiza ekuthuthukiseni ibhalansi nokuhamba kubantu abadala asebekhulile ().

Ukuprakthiza imizuzu eyi-15-30 kuphela ye-yoga usuku ngalunye kungenza umehluko omkhulu kulabo abafuna ukuthuthukisa ukusebenza ngokwandisa ukuguquguquka nokulinganisela.

Isifinyezo: Ucwaningo lukhombisa ukuthi ukuzijwayeza i-yoga kungasiza ekuthuthukiseni ibhalansi futhi kwandise ukuguquguquka.

10. Kungasiza Ukuthuthukisa Ukuphefumula

I-Pranayama, noma ukuphefumula kwe-yogic, kuwumkhuba ku-yoga ogxile ekulawuleni umoya ngokusebenzisa izivivinyo namasu okuphefumula.

Izinhlobo eziningi ze-yoga zifaka lezi zivivinyo zokuphefumula, futhi izifundo ezimbalwa zithole ukuthi ukuzijwayeza i-yoga kungasiza ekuthuthukiseni ukuphefumula.

Kokunye ukuhlola, abafundi abangama-287 basekolishi bathathe ikilasi lamaviki ayi-15 lapho bafundiswa khona ukuma okuhlukahlukene kwe-yoga nokuzivocavoca ngokuphefumula. Ekupheleni kwesifundo, babe nokwanda okuphawulekayo emandleni abalulekile ().

Umthamo obalulekile isilinganiso samanani aphezulu omoya angaxoshwa emaphashini. Kubaluleke kakhulu kulabo abanezifo zamaphaphu, izinkinga zenhliziyo nesifuba somoya.

Olunye ucwaningo ngo-2009 lwathola ukuthi ukuqhuba ukuphefumula ngeyoga kuthuthukise izimpawu nokusebenza kwamaphaphu ezigulini ezinesifuba somoya ().

Ukwenza ngcono ukuphefumula kungasiza ekwakheni ukukhuthazela, kukhulise ukusebenza futhi kugcine amaphaphu akho nenhliziyo iphilile.

Isifinyezo: I-Yoga ifaka izivivinyo eziningi zokuphefumula, ezingasiza ekuthuthukiseni ukuphefumula nokusebenza kwamaphaphu.

11. Kwangathi Yehlisa Imigraines

IMigraines ngamakhanda abuhlungu aphindaphindiwe athinta umuntu waseMelika olinganiselwa kwabangu-7 unyaka nonyaka ().

Ngokwesiko, i-migraines iphathwa ngemithi yokudambisa nokuphatha izimpawu.

Kodwa-ke, ubufakazi obukhulayo bubonisa ukuthi i-yoga ingaba yindlela yokwelapha ewusizo yokusiza ukunciphisa imvamisa ye-migraine.

Ucwaningo lwango-2007 lwahlukanisa iziguli ezingama-72 ezine-migraines zaba yindlela yokwelashwa kwe-yoga noma iqembu lokuzinakekela izinyanga ezintathu. Ukuzijwayeza i-yoga kuholele ekwehliseni ukuqina kwekhanda, imvamisa nobuhlungu uma kuqhathaniswa neqembu lokuzinakekela ().

Olunye ucwaningo lwaphatha iziguli ezingama-60 ezine-migraines zisebenzisa ukunakekelwa okuvamile nge-yoga noma ngaphandle kwayo. Ukwenza i-yoga kuholele ekwehleni okukhulu kokuvama kwekhanda nokuqina kunokunakekelwa okuvamile kukodwa ().

Abaphenyi basikisela ukuthi ukwenza i-yoga kungasiza ekuvuseleleni i-vagus nerve, ekhonjiswe ukuthi iyasebenza ekusizeni i-migraines ().

Isifinyezo: Ucwaningo lukhombisa ukuthi i-yoga ingakhuthaza i-vagus nerve futhi inciphise ukuqina kwe-migraine nokuvama, kukodwa noma kuhlangene nokunakekelwa okuvamile.

12. Kukhuthaza imikhuba yokudla enempilo

Ukudla ngengqondo, okwaziwa nangokuthi ukudla okunembile, umqondo okhuthaza ukuba khona okwamanje ngenkathi udla.

Imayelana nokunaka ukunambitheka, iphunga nokuthungwa kokudla kwakho futhi uqaphele noma imiphi imicabango, imizwa noma imizwa oyizwayo ngenkathi udla.

Lo mkhuba ukhonjisiwe ukukhuthaza imikhuba yokudla enempilo esiza ukulawula ushukela wegazi, ukukhulisa ukwehla kwesisindo nokwelapha izindlela zokudla eziphazamisekile (,,).

Ngoba i-yoga ibeka ukugcizelela okufanayo ekucabangeni, ezinye izifundo zibonisa ukuthi ingasetshenziswa ukukhuthaza imikhuba yokudla enempilo.

Ucwaningo oluthile lufake i-yoga ohlelweni lokwelashwa kwezifo ezingalalisiwe neziguli ezingama-54, ukuthola ukuthi i-yoga isize ukunciphisa zombili izimpawu zokuphazamiseka kokudla nokukhathazeka ngokudla ().

Olunye ucwaningo oluncane lubheke ukuthi i-yoga izithinte kanjani izimpawu zokuphazamiseka kokudla ngokweqile, ukuphazamiseka okubonakala ngokudla ngokweqile nokuzizwa ulahlekelwe ukulawula.

I-Yoga itholwe ukuthi ibangele ukwehla kweziqephu zokudla ngokweqile, ukwanda kokuzivocavoca umzimba nokwehla okuncane kwesisindo ().

Kulabo abanemikhuba yokudla engakhubazekile nangaphandle, ukuzijwayeza ukucabanga nge-yoga kungasiza ekuthuthukiseni imikhuba yokudla enempilo.

Isifinyezo: I-Yoga ikhuthaza ukucabanga, okungasetshenziswa ukusiza ukukhuthaza ukudla okunengqondo nemikhuba yokudla enempilo.

13. Ingakhulisa Amandla

Ngaphezu kokwenza ngcono ukuguquguquka kwemvelo, i-yoga ingeze kakhulu kunqubo ejwayelekile yokuvivinya umzimba ngezinzuzo zayo zokwakha amandla.

Eqinisweni, kunezimo ezithile ku-yoga ezenzelwe ukukhulisa amandla nokwakha imisipha.

Kokunye ukuhlola, abantu abadala abangama-79 benze imijikelezo engama-24 yokubingelelwa yilanga - uchungechunge lwezimo ezibekwa kaningi ezisetshenziselwa ukufudumeza - izinsuku eziyisithupha ngesonto amasonto angama-24.

Bathola ukwanda okuphawulekayo kwamandla omzimba aphezulu, ukukhuthazela nokulahlekelwa isisindo. Abesifazane behle ngamaphesenti amafutha emzimbeni, kanye ().

Ucwaningo lwango-2015 lube nokutholakala okufanayo, okukhombisa ukuthi amasonto awu-12 wokuzijwayeza aholele ekuthuthukisweni kokukhuthazela, amandla kanye nokuguquguquka kwabahlanganyeli abayi-173 ().

Ngokuya ngalokhu okutholakele, ukuzijwayeza i-yoga kungaba yindlela ephumelelayo yokwandisa amandla nokukhuthazela, ikakhulukazi uma isetshenziswa ngokuhlangana nenkambiso ejwayelekile yokuzivocavoca umzimba.

Isifinyezo: Olunye ucwaningo lukhombisa ukuthi i-yoga ingadala ukwanda kwamandla, ukukhuthazela nokuguquguquka.

Okusemqoka

Izifundo eziningi ziqinisekisile izinzuzo eziningi ze-yoga ezingokwengqondo nezingokomzimba.

Ukuyifaka esimisweni sakho kungasiza ekuthuthukiseni impilo yakho, kwandise amandla nokuguquguquka futhi kwehlise izimpawu zokuxineka, ukudangala nokukhathazeka.

Ukuthola isikhathi sokuzijwayeza i-yoga izikhathi ezimbalwa ngesonto kunganele ukwenza umehluko obonakalayo uma kukhulunywa ngempilo yakho.

Ukuvivinywa Kahle: I-Yoga Emnene