I-4 Yoga Poses Yokusiza Ngezimpawu ze-Osteoarthritis (OA)

-Delile

• 1. Intaba Pose
• 2. UQhawe II
• 3. Bound engela
• 4. Abasebenzi Pose
• Izinzuzo zeyoga ye-OA
• Izinhlobo ze-yoga ukuzama nge-OA
• Ngezansi
• Ukuvivinywa Kahle: I-Yoga Emnene

Ukubuka konke

Uhlobo oluvame kakhulu lwe-arthritis lubizwa ngokuthi i-osteoarthritis (OA). I-OA yisifo esihlangene lapho uqwanga oluphilile oluqinisa amathambo emajoyintini luhlehle ngokuguga. Lokhu kungaholela ku:

• ukuqina
• ubuhlungu
• ukuvuvukala
• ububanzi obunqunyelwe bokunyakaza okuhlangene

Ngenhlanhla, izinguquko zendlela yokuphila ezifana ne-yoga emnene zikhonjisiwe ukuthuthukisa izimpawu ze-OA. Inqubo elandelayo ye-yoga imnene kakhulu, kodwa ngaso sonke isikhathi thola imvume kadokotela wakho ngaphambi kokuqala noma iyiphi indlela entsha yokuvivinya umzimba.

1. Intaba Pose

1. Mane ume nezinhlangothi zezinzwane zakho ezinkulu zithinte (izinzwane zakho zesibili kufanele zihambisane nezithende zakho ziqhelelene kancane).
2. Phakamisa usabalalise izinzwane zakho, uzibeke phansi phansi.
3. Ukuthola isikhundla esifanele, ungazamazama emuva naphambili noma eceleni. Umgomo ukuthi isisindo sakho silinganiswe ngokulinganayo onyaweni ngalunye. Yima mude ngomgogodla ongathathi hlangothi. Izingalo zakho zizoba phansi ezinhlangothini zakho, izintende zibheke ngaphandle.
4. Bamba ukuma imizuzu engu-1, ngenkathi ukhumbula ukuphefumula ngaphakathi nangaphandle.

2. UQhawe II

1. Ukusuka endaweni yokuma, hamba izinyawo zakho ziqhelelene ngamamitha amane.
2. Phakamisa izingalo zakho ngaphambili nangemuva (hhayi ezinhlangothini) zize zihambisane naphansi, ugcine izintende zakho phansi.
3. Gcina unyawo lwakho lokunene luqonde bese uphendulela unyawo lwakho lwesobunxele ama-degree angama-90 kwesobunxele, uqondanisa izithende zakho.
4. Exhale bese ugoba idolo lakho lesobunxele phezu kweqakala lakho lesobunxele. I-shin yakho kufanele ibheke phansi phansi.
5. Yelula izingalo zakho ziqonde, uzigcine zifana phansi.
6. Jikela ikhanda lakho kwesokunxele bese ubheka iminwe yakho elula.
7. Bamba le pose imizuzu engafika ku-1, bese uhlehlisa izinyawo zakho bese uphinda ohlangothini lwesobunxele.

3. Bound engela

1. Qala ukuhlala phansi imilenze yakho iqonde phambi kwakho.
2. Gobisa amadolo akho bese udonsa izithende zakho zibheke okhalweni lwakho.
3. Beka amadolo akho ezinhlangothini, ucindezele phansi kwezinyawo zakho ndawonye.
4. Gcina imiphetho yangaphandle yezinyawo zakho phansi ukuze ulondoloze isikhundla.

Ithiphu ye-Pro: Inhloso yalokhu kunwebeka kwe-Iyengar ukuletha izithende zakho eduze kwesikhumba sakho ngaphandle kokucindezela noma ukungakhululeki. Gcina imiphetho yangaphandle yezinyawo zakho phansi ukuze ulondoloze isikhundla. Ungaphoqeleli amadolo akho phansi, hlala ukhululekile. Ungabamba le pose imizuzu engafika kwemihlanu.

4. Abasebenzi Pose

Njenge-Mountain Pose, lesi yisimo esilula, kepha inqubo ibalulekile ukuthola imiphumela emihle.

1. Hlala phansi nemilenze yakho ndawonye, ​​bese uyelula phambi kwakho (kungasiza ukuhlala ngengubo ukuphakamisa ukhalo).
2. Bheka ukuthi ukuqondanisa okulungile ngokuhlala ubhekene nodonga. Amahlombe akho ehlombe kufanele athinte udonga, kepha iqolo lakho elingaphansi nelingemuva lekhanda lakho akufanele.
3. Qinisa amathanga akho, uwacindezele phansi ngenkathi uwajikelezisa komunye nomunye.
4. Flex amaqakala akho ngenkathi usebenzisa izithende zakho ukuphuma.
5. Bamba isikhundla okungenani iminithi elingu-1.

Izinzuzo zeyoga ye-OA

Ngenkathi ungacabanga nge-yoga ikakhulukazi njengomsebenzi wokuqina, izifundo zikhombise ukusebenza kwazo ekunciphiseni izimpawu ze-OA. Omunye uqhathanise iziguli ezine-OA yezandla ezizame izindlela ze-yoga amasonto ayisithupha neziguli ezingayenzanga i-yoga. Iqembu elenze i-yoga lithole ukukhululeka okukhulu ekuthambekeni ngokuhlanganyela, ubuhlungu ngesikhathi somsebenzi, kanye nohla lokuhamba kweminwe.

Lapho ukhetha i-yoga ehamba phambili nge-OA, umthetho omuhle wesithupha ukuyigcina imnene. Ngokusho kweJohns Hopkins Arthritis Center, umkhuba we-yoga omnene ubalulekile kubantu abananoma yiluphi uhlobo lwe-arthritis, ikakhulukazi lapho uqala. Uma une-arthritis, kufanele ugweme i-yoga enzima, kufaka phakathi i-Ashtanga yoga, i-Bikram yoga, ne-yoga yamandla (noma iphampu yomzimba), ehlanganisa i-yoga nezinye izinhlobo zokuzivocavoca.

Izinhlobo ze-yoga ukuzama nge-OA

I-Arthritis Foundation incoma lezi zinhlobo ezilandelayo ze-yoga emnene ezigulini zamathambo:

• I-Iyengar: isebenzisa ama-props nezinye izisekeli ukusiza ukuhlinzeka ngokuguqulwa kwama-poses. Iyasebenza ngokusiza nge-OA yamadolo.
• U-Anusara: ugxila kokuzivocavoca okwenziwe ngesithombe.
• I-Kripalu: igxila kakhulu ekuzindleni futhi kuncane ekuqondanisweni komzimba.
• IViniyoga: iqondisa ukuphefumula nokunyakaza.
• IPhoenix iyakhuphuka: ihlanganisa ukuma komzimba nokugcizelela okwelashwa.

Ngezansi

Kulaba bantu abalinganiselwa ezigidini ezingama-50 baseMelika abatholakala bene-arthritis, isilinganiso sokuthi abayizigidi ezingama-27 bane-OA. Uma wena noma umuntu omthandayo etholakala ene-OA, i-yoga ingasiza ekudambiseni ubuhlungu nokuqina. Qala umkhuba wakho we-yoga kancane, bese uyigcina imnene. Qiniseka ukuthi uhlala ufudumele njalo kuqala. Uma ungabaza, khuluma nodokotela wakho mayelana nokuthi iziphi izinhlobo ze-yoga ezingaba ngcono ngesimo sakho, futhi ufune umqeqeshi onolwazi ngokusebenza nabantu abanezimpawu ezifanayo.

Ukuvivinywa Kahle: I-Yoga Emnene