Ama-Yoga Poses Ongawenza Embhedeni Wakho Ngezinsuku Ezibuhlungu

-Delile

• Izinzuzo ze-yoga kubantu abane-RA
• 1. Ingashintsha indlela obhekana ngayo nobuhlungu
• 2. Kungasiza ukunciphisa ukuvuvukala
• 3. Ithuthukisa ukuguquguquka nobubanzi bokunyakaza emajoyintini
• 4. Iyatholakala
• Amathiphu okuqala wokwenza i-yoga ibe lula
• Ukuvivinywa Kahle: I-Yoga Emnene
• Qala lapho ungenayo i-flare esebenzayo
• Buza nxazonke ukuthola uthisha ofanele noma isigaba
• Khuluma nomfundisi
• Khuluma nodokotela wakho kuqala
• Khumbula: Yenza kuphela okusemandleni akho
• Izilinganiso ezi-5 zokuzama
• 1. I-yoga yesandla
• 
  
• 2. I-yoga yezinyawo
• 
  
• 3. Bahlezi twist
• 
  
• 4. ehlombe nentamo soother
• 
  
• 5. Kushintshwe inja ebheke phansi
• 
  

Abantu abane-arthritis ye-rheumatoid (RA) bavame ukufuna izindlela ezintsha zokunciphisa ubuhlungu nokugcina amalunga abo eselula.

Faka: IYoga.

I-Yoga ibilokhu isiza ngezinhlobo ezahlukahlukene zobuhlungu obungapheli. Ngakho-ke, kunengqondo ukuthi abantu abane-RA bangabheka lo mkhuba njengethuluzi elinamandla lokubhekana nama-flares nezinhlungu zansuku zonke nezinhlungu.

Izinzuzo ze-yoga kubantu abane-RA

ukuthi i-yoga iyindlela enhle yokusiza abantu abane-arthritis ukuthi bandise ngokuphepha umsebenzi wabo futhi bathuthukise impilo yengqondo nengokwenyama. Nakhu ukuthi kungani kusebenza, ngokusho kothisha abangochwepheshe be-yoga nodokotela abaphatha abantu abane-RA:

1. Ingashintsha indlela obhekana ngayo nobuhlungu

"Inzuzo enkulu yokwenza i-yoga ngenkathi uhlala ne-RA ukuthi ibuguqula kanjani ubuhlungu," kusho uChrista Fairbrother, uthisha we-yoga ogxile ekusebenzeni nabantu abane-arthritis, ohlala no-RA uqobo. "Kunciphisa ukuqonda kwakho kobuhlungu futhi kuthuthukisa ikhono lakho lokubhekana nobuhlungu bakho."

2. Kungasiza ukunciphisa ukuvuvukala

Ukuzijwayeza i-yoga kukhonjisiwe ukusiza ukunciphisa ingcindezi nokubonakala kwayo ngokomzimba - {textend} ubuhlungu obudlulele noma ukubuyela emuva.

“Ukwehla kwemizwa yokucindezela kanye nokusabela okungokomzwelo ekunciphiseni kwehlisa amazinga e-cortisol, i-hormone eyinhloko yokucindezela komuntu,” kuchaza uCarrie Janiski, DO, uthisha weyoga kanye nomqondisi wezemidlalo nemithi yezicubu zemisipha eRomeo Medical Clinic eTurlock, CA. "Lokhu kunomthelela omuhle emazingeni okuvuvukala emzimbeni wonke, kufaka phakathi amalunga athinteka yi-RA."

3. Ithuthukisa ukuguquguquka nobubanzi bokunyakaza emajoyintini

"Iziguli ezine-RA zingase zithwale ubunzima ngokuncipha kokuhlanganyela kokunyakaza, ukuvuvukala namalunga abuhlungu, ukuqina okuphawuleka ekuseni kakhulu, nobunzima bokwenza imisebenzi yansuku zonke ngezandla zabo," kusho uJaniski.

"I-Yoga ingasiza ngezimpawu ezivela kwa-RA, njengoba isiza ekulweni nezinye zalezi zinkinga futhi igcine nokusebenza kwamanje."

4. Iyatholakala

Yize ungahle uhlobanise i-yoga nemifanekiso yokuphikisana namandla adonsela phansi, awudingi ukwenza lokho ukuthola izinzuzo zalo mkhuba.

“IYoga ayikona nje ukwenza i-asana yomzimba, eyaziwa nangokuthi ukuma komzimba,” kusho uStacey Pierce-Talsma, DO, ongusihlalo womnyango wezokwelapha we-osteopathic eTouro University California College of Osteopathic Medicine.

"I-Yoga imane nje ingukuphefumula ngokunyakaza nokwazisa," kusho uDkt. Pierce-Talsma. “Lokhu kungabukeka kufinyeleleka njengokuhlala kahle esihlalweni, ubeke izandla zakho esiswini sakho, futhi ubheke nokuphefumula kwakho.”

Amathiphu okuqala wokwenza i-yoga ibe lula

Ukuvivinywa Kahle: I-Yoga Emnene

Abantu abanezinkinga zokuhamba kwesinye isikhathi bayesaba ukwenziwa komzimba omusha. Nakhu okushiwo ochwepheshe mayelana nokuthi ungaqala kanjani ngokunethezeka:

Qala lapho ungenayo i-flare esebenzayo

"Into entsha ihlale ilula ukubhekana nayo uma unemali encane epuletini lakho," kusho uFairbrother.

Akudingeki ukuthi uzizwe umuhle kakhulu owake wakuzwa ukuze uqalise - {textend} kodwa kuwumqondo omuhle ukulinda uze uzizwe ulungile ngaphambi kokuzama i-yoga okokuqala.

Buza nxazonke ukuthola uthisha ofanele noma isigaba

"Uma ngabe useqenjini lasendaweni elisekela isifo samathambo, babuze ukuthi bangaya yini ekilasini le-yoga nokuthi ngubani abangamncoma," kusho u-Fairbrother. “Uma unomngani noma ilungu lomndeni elibhekene nesimo sempilo esingelapheki, babuze. Ufuna ukuthola uthisha we-yoga noma owelapha i-yoga onethezekile futhi okwazi ukusebenza nabantu abanamakhono ahlukahlukene. ”

Uma ungakwazi ukuthola umuntu ngokubuza nxazonke, zama izinsiza ze-intanethi njenge-Accessible Yoga Network noma i-Yoga ye-Arthritis ukucinga uthisha endaweni yangakini.

Khuluma nomfundisi

"Ngaphambi kokuya ekilasini, thinta isizinda nomfundisi bese uchaza izidingo zakho," kuncoma uFairbrother. “Bazokwazisa uma ngabe ikilasi labo likulungele yini noma benze iziphakamiso zokuthile okuhlukile.”

Khuluma nodokotela wakho kuqala

"Uma une-RA, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala umkhuba we-yoga," kusho uDkt. Janiski. "Bangakwazi ukwenza izincomo ngeminyakazo okufanele uyenze noma ongafanele uyenze."

Khumbula: Yenza kuphela okusemandleni akho

"Njalo lalela umzimba wakho - {textend} okunguthisha wakho omkhulu," kusho uDkt. Janiski. “Ungazami ukusunduza kanzima. Yindlela abantu abalimala ngayo kwi-yoga. ”

UFairbrother uyavuma, ephawula ukuthi “kunezimo eziningi zokuma, ukuzindla nezindlela zokuphefumula kwi-yoga, ngakho-ke khetha lezo ezingamenzi abe mubi kakhulu u-RA wakho. I-Yoga ingumzamo futhi uma imisipha yakho iba buhlungu ngakusasa, kulungile. Uma ubuhlungu ngaphezu kwamahora angu-24 kamuva, weqise futhi kufanele uhlehle ngokuzayo. ”

Akufanele uzwe ubuhlungu obuhlangene be-yoga, uyanezela. Ngakho-ke uma wenza kanjalo, lokho kungaba futhi yisibonakaliso sokuthi uzicindezela kakhulu.

Izilinganiso ezi-5 zokuzama

Uma uzizwa ukwazi ngakho, ungaqala futhi ngokuma okuncane kwe-yoga ekhaya. Nazi izinzuzo eziyisihlanu zezintandokazi zikaPackard noFairbrother zokuzama, noma ngabe awuzwa kahle.

1. I-yoga yesandla

1. Qala ngokwenza izibhakela ngezandla zakho, bese welula yonke iminwe uqonde ngasikhathi sinye.
2. Shintsha ube ngumnwe futhi uvale umunwe owodwa ngasikhathi, ngakho-ke isandla sakho senza ukunyakaza kwegagasi njengoba livula futhi livala.
3. Qhubeka uvule futhi uvale izandla zakho ngenkathi uqala ukuzungeza izihlakala zakho. Ungakwazi ukuvula nokuvala izandla zakho bese uzungeza izihlakala kuzo zombili izinhlangothi? Zihlole!
4. Gcina ukunyakaza kuhamba, kepha manje vula izingalo zakho eceleni ukuze ukwazi ukugoqa izingalo zakho kuze kufike emahlombe akho.

Yenza okuzwakala kukuhle. "Lo ngumdanso wengalo ohumushekayo, futhi ayikho indlela elungile noma engalungile yokwenza," kusho uFairbrother.

2. I-yoga yezinyawo

1. Ngenkathi uhleli esihlalweni, qala unyakazise izinyawo zakho phambili nasemuva, uza ngezinzwane zakho bese ubuyela ezithendeni zakho.
2. Lapho ubuyela emuva ezithendeni zakho, bamba ukubala okungu-3 bese uphinde uzamazame.
3. Okulandelayo, curl izinzwane zakho ngesikhathi esisodwa, njengokuthi uzama ukukhetha okuthile phansi, bese uyakhulula.
4. Lokhu akufanele kwenze izinyawo zakho zibe nesigaxa, ngakho-ke uma kunjalo, buyela emuva kancane.

3. Bahlezi twist

1. Ukuhlala kahle, yelula ngokusebenzisa umqhele wekhanda lakho, kuze kufike ophahleni.
2. Thatha isandla esisodwa ngemuva kwakho esinye isandla uye emadolweni akho ahlukile.
3. Faka, futhi nge-exhale, hlanganisa isisu sakho ngenkathi uphendukela esandleni esingemuva kwakho.
4. Hlala lapha ukuze uphefumule. Nge-exhale yakho elandelayo, buyela esikhungweni.
5. Phinda ngakolunye uhlangothi.

4. ehlombe nentamo soother

1. Ngenkathi uhlezi, phefumula futhi wandise ngokusebenzisa umqhele wekhanda lakho.
2. Faka isilevu sakho kancane ubheke emphinjeni wakho. Exhale bese ubheka noma yiliphi inani phezu kwehlombe lakho langakwesokudla (noma yini ethokomele).
3. Donsela emuva enkabeni, bese uphefumula bese ubheka ngaphezu kwehlombe lakho lesobunxele.
4. Donsela emuva enkabeni. Okulandelayo, khipha bese uphonsa indlebe yakho yangakwesokudla ubheke ehlombe lakho langakwesokudla.
5. Faka i-back back up to center, exhale, bese ubeka indlebe yakho yangakwesokunxele ngasehlombe lakho lesobunxele.

5. Kushintshwe inja ebheke phansi

1. Beka izandla zakho esihlalweni noma etafuleni eliphakeme okhalweni noma ngaphansi.
2. Phindela emuva ukuze izingalo zakho zelulwe futhi izinkalo zakho zingaphezu kwamaqakala akho.
3. Uma uzizwa uphile ngokwanele, ungahlola lesi sikhundla ngokubandakanya isisu sakho, ucindezele ungene emabhola ezinyawo zakho, ngenkathi ufinyelela ezithendeni zakho.
4. Uma ukhululekile, cindezela izandla zakho phansi esihlalweni noma etafuleni ukubandakanya imisipha ezungeze amahlombe.
5. Hlala lapha uphefumule.Naka indlela umoya wakho ozizwa ngayo kule ndawo.

UJulia wayengumhleli wephephabhuku owaphenduka umbhali wezempilo futhi waba “ngumqeqeshi ekuqeqesheni.” Ezinze e-Amsterdam, uhamba ngamabhayisikili nsuku zonke futhi uhambahamba emhlabeni wonke efuna izikhathi zokujuluka ezinzima nemali yokudla imifino engcono kakhulu.