I-8 Best Yoga Ishukumisela Abantu Abane-Asthma
-Delile
- Ngabe i-yoga ingazinciphisa izimpawu ze-asthma?
- Ukuzivocavoca kwe-Yoga ukuzama
- Ukuzivocavoca umoya
- 1. Ukuphefumula komlomo okuxoshiwe
- 2. Ukuphefumula okwe-diaphragmatic
- 3. Ukuphefumula kukaButeyko
- U-Asana yoga uhamba
- 4. Ibhuloho Pose
- 5. Imfezi Pkonke
- 6. Wahlala twist umgogodla
- Pranayama yoga uhamba
- 7. Ukuphefumula okunye kwempumulo
- 8. Ukuphefumula okunqobayo
- Ezinye izinzuzo zezempilo ze-yoga
- Uzokhuluma nini nodokotela wakho
- Okubalulekile
Uma une-asthma, awuwedwa. Cishe emhlabeni wonke unalesi sifo esingelapheki sokuvuvukala.
Imvamisa, ukwelashwa kwesifuba somoya kufaka imithi kanye nezindlela zokuzivikela njengokugwema izimbangela. Abanye bathi i-yoga nayo ingasiza ekunciphiseni izimpawu ze-asthma.
Kuze kube manje, i-yoga ayiyona ingxenye yokwelashwa okujwayelekile kwe-asthma. Kodwa kungenzeka ukuthi umkhuba ojwayelekile, omnene unganikeza ukukhululeka.
Futhi, uma i-yoga ithuthukisa izimpawu zakho, ngokuvamile akukho kubi ukuyenza.
Funda ukuze ufunde ngocwaningo lwamanje ngemuva kweyoga nesifuba somoya, kanye nokuzivocavoca okuhle kakhulu kwe-yoga ukuzama.
Ngabe i-yoga ingazinciphisa izimpawu ze-asthma?
I-Yoga ivame ukunconywa ngokulawula izimpawu ze-asthma. Kepha asikho isixhumanisi esisunguliwe phakathi kwe-yoga nokusizwa yisifuba somoya.
Ku, abacwaningi bahlaziye izifundo eziyi-14 nababambe iqhaza abangama-824. Lezi zifundo zivivinye umphumela we-yoga kwizimpawu, ukusebenza kwamaphaphu, kanye nekhwalithi yempilo kubantu abane-asthma.
Abaphenyi bathole ubufakazi obuncane bokuthi i-yoga ingasiza. Baphetha ngokuthi i-yoga ayinakuphakanyiswa njengokwelashwa okujwayelekile. Kodwa-ke, ingaxhasa ukwelashwa okukhona, ikakhulukazi uma kusiza umuntu onesifo somoya ukuthi azizwe engcono.
Kutholwe imiphumela efanayo. Abaphenyi bahlole izifundo eziyi-15 zokuthi ukuphefumula kwe-yoga, ukuma, nokuzindla kuthinta kanjani izimpawu zesifuba somoya. Abaphenyi bathola ubufakazi obulinganiselayo bokuthi i-yoga inganikeza izinzuzo ezincane.
Ngokuya ngalezi zibuyekezo, kunobufakazi obuncane bokuthi i-yoga inenzuzo ethile. Ukubuyekezwa nezifundo ezinkulu kuyadingeka ukuqonda ukuthi i-yoga ingasiza kanjani i-asthma, uma kunjalo.
Kepha uma ubuphethe kahle i-asthma yakho, akulimazi ukuyizama. Abantu abaningi abane-asthma babika ukuthi bazizwa bengcono ngokwenza i-yoga. Kuthiwa i-yoga ingasiza ngokuthuthukisa ukuma nokuvula imisipha yesifuba, ekhuthaza ukuphefumula okungcono.
Kungakufundisa futhi ukulawula ukulawula ukuphefumula nokunciphisa ukucindezeleka, okuyimbangela evamile yezimpawu zesifuba somoya.
Ukuzivocavoca kwe-Yoga ukuzama
Lapho uzama lezi zindlela ze-yoga, gcina i-inhaler yakho yokutakula eduze. Hambisa ngobumnene futhi kancane.
Uma umusha ku-yoga, hlola udokotela wakho kuqala. Bangachaza ukuthi ungayenza kanjani ngokuphepha i-yoga.
Ukuzivocavoca umoya
Izivivinyo zokuphefumula zenzelwe ukukusiza ukuthi ukwazi ukulawula ukuphefumula kwakho. Uma zenziwa kahle, lezi zindlela zingakhuthaza ukuphefumula okuphumelelayo.
1. Ukuphefumula komlomo okuxoshiwe
Ukuphefumula izindebe okuqalekisiwe kuyindlela eqeda ukuphefumula okuncane. Ukuzivocavoca kuletha umoya-mpilo omningi emaphashini akho, okwehlisa izinga lokuphefumula kwakho.
- Hlala esihlalweni. Khulula intamo yakho namahlombe.
- Faka umoya kancane ngamakhala akho ukubala okubili. Gcina izindebe zakho zixakekile, kube sengathi usuzocisha ikhandlela.
- Khipha kancane kancane ngezindebe zakho kuze kube ngu-4. Khipha wonke umoya emaphashini akho.
- Phinda kuze kube yilapho ukuphefumula kwakho kubuyela kokujwayelekile.
2. Ukuphefumula okwe-diaphragmatic
Uma une-asthma, umzimba wakho kufanele usebenze kanzima ukuze uphefumule. Ukuphefumula nge-diaphragmatic kunciphisa lo mzamo ngokuvula izindlela zomoya, ukuqinisa imisipha yakho yesisu, nokwandisa ukusebenza kwamaphaphu nenhliziyo yakho. Lokhu kungasiza ekunciphiseni izimpawu zakho ze-asthma.
- Hlala esihlalweni noma ulale embhedeni. Beka isandla esisodwa esiswini sakho ukuze uzizwe singena futhi siphuma.
- Faka umoya kancane ngamakhala akho. Kufanele uzwe isisu sakho siphuma, sigcwalisa umoya njengebhaluni.
- Phefumula ngezindebe ezilandelwayo, ubude obukabili noma kathathu ubude kunokuhogela kwakho. Isisu sakho kufanele singene lapho kuphuma umoya.
Ngesikhathi sokuzivocavoca, isifuba sakho kufanele sihlale singanyakazi. Ungabeka esinye isandla sakho esifubeni sakho ukuqinisekisa ukuthi asihambi.
3. Ukuphefumula kukaButeyko
Yize kungafundiswanga ngokwesiko njengengxenye yomkhuba we-yoga, ukuphefumula kukaButeyko kuyisethi yokuzivocavoca engasiza ekuthuthukiseni izimpawu zesifuba somoya. Nansi inqubo eyodwa esetshenziselwa ukuzola ukukhwehlela nokuphefumula.
- Thatha umoya omncane bese ubamba imizuzwana emi-3 kuye kwemi-5. Phinda izikhathi eziningana.
- Khipha ngamakhala akho.
- Ncinza ikhala lakho ngomunwe wakho wesikhombi nesithupha.
- Bamba umoya wakho imizuzwana emi-3 ukuya kwemi-5.
- Phefumula imizuzwana eyi-10. Phinda uma izimpawu zakho ziqhubeka.
Uma izimpawu zakho zingathuthuki kungakapheli imizuzu eyi-10, noma uma izimpawu zakho ze-asthma zinzima, sebenzisa i-inhaler yakho yokutakula.
U-Asana yoga uhamba
Ezinye izimo ze-yoga zinganciphisa izimpawu ze-asthma ngokuvula imisipha yakho yesifuba. Ungazama:
4. Ibhuloho Pose
Ibhuloho iyi-yoga pose yakudala evula isifuba sakho futhi ikhuthaze ukuphefumula okujulile.
- Lala ngomhlane. Beka izinyawo zakho ububanzi behlombe, amadolo agobile. Beka izandla phansi, izintende zibheke phansi.
- Faka futhi uhambise i-pelvis yakho phezulu, ugcine amahlombe akho nekhanda liphansi. Phefumula kancane.
- Yehlisa kancane okhalo lwakho phansi.
5. Imfezi Pkonke
Njenge-Bridge Pose, iCobra Pose yandisa imisipha yakho yesifuba. Iphinde ikhuthaze ukujikeleza kwegazi, okusekela ukuphefumula okungcono.
- Qala esiswini sakho. Beka izintende zezandla zakho phansi ngaphansi kwamahlombe akho, iminwe isabalele futhi ibheke phambili. Lungisa imilenze yakho ngemuva kwakho, ububanzi be-hip-wide.
- Cindezela okhalo lwakho phansi. Cindezela ezandleni zakho bese uphakamisa umzimba wakho ophezulu, ugcine izinkalo zakho zinganyakazi. Gingqa amahlombe akho emuva bese ugcina isilevu sakho sifana phansi ukuze ngemuva kwentamo yakho kuhlale kuhlangene. Bamba imizuzwana engu-15 kuya kwengu-30.
- Yehlisa umzimba wakho ongaphezulu endaweni yokuqala.
6. Wahlala twist umgogodla
Ukwelula imisipha yakho yokuphefumula, zama ukuhlala komgogodla okuhleli phansi. I-pose ibuye yelule imisipha yakho yangemuva futhi yehlise ukungezwani emzimbeni.
- Hlala uqonde esihlalweni. Tshala izinyawo zakho phansi.
- Zungezisa i-torso yakho ngakwesokudla, amahlombe afanayo. Beka izandla zakho ethangeni lakho langakwesokudla. Misa isikhashana ukuphefumula okungu-3 kuya ku-5.
- Buyela esikhungweni. Phinda ohlangothini lwesobunxele.
Pranayama yoga uhamba
Ungase futhi uzuze ekuhambeni kokuphefumula kweyoga. Lezi zindlela zingenziwa zodwa noma njengengxenye yesimiso esimnandi se-yoga.
7. Ukuphefumula okunye kwempumulo
Ukuphefumula okunye kwempumulo kuyindlela ethandwayo ye-yoga yokuqeda ukucindezeleka. Kunganciphisa nokuphefumula okuncane ngenxa yesifuba somoya.
- Hlala phansi noma embhedeni, imilenze iwele. Khipha umoya. Beka isithupha sakho sokudla ekhaleni lakho langakwesokudla. Faka umoya ngekhala lakho langakwesobunxele.
- Beka umunwe wakho wendandatho yangakwesokudla ekhaleni lakho lesobunxele. Khipha umoya ngekhala lakho langakwesokudla.
- Faka umoya ngekhala lakho langakwesokudla, bese uluvala ngesithupha sakho sokudla. Khipha umoya ngekhala lakho langakwesobunxele.
- Phinda lapho kudingeka.
8. Ukuphefumula okunqobayo
Ukuphefumula okunqobayo kuyindlela ye-yoga engasiza ekuthuthukiseni ukusebenza kwamaphaphu, ikakhulukazi uma kwenziwa ngokuphefumula okungafani. Le ndlela ibandakanya nokuphefumula okuzwakalayo, okucatshangwa ukuthi kukhuthaza ukuphumula.
- Hlala phansi ubude, unqamule imilenze phansi.
- Faka umoya kancane ngamakhala akho.
- Khipha kancane kancane emlonyeni wakho, wakhe umsindo othi "aah".
Njengoba ukwazi lokhu kuphefumula, zama ukukhipha umoya kakhulu ngezindebe ezivaliwe. Khipha ngamakhala akho ngenkathi ukhulula umoya ozwakalayo ngemuva komphimbo wakho.
Ezinye izinzuzo zezempilo ze-yoga
Ngaphezu kokuqeda i-asthma, i-yoga inikeza izinzuzo eziningi zezempilo. Lokhu kufaka izinzuzo zomzimba nezengqondo, njenge:
- ukuphefumula okungcono
- impilo ye-cardio ethuthukisiwe kanye nokujikeleza kwegazi
- ukukhulisa ukuqwashisa ngokuphefumula
- ukuguquguquka okuguqukayo
- ububanzi obukhuphukile bokunyakaza
- ibhalansi engcono
- ngcono amandla emisipha
- imisipha enethoni
- ukuphathwa kwengcindezi
- ukukhululeka kokukhathazeka
- ukugxila okuthuthukisiwe
Ngenkathi ungahlangabezana nezinye zalezi zinzuzo ngemuva kweseshini eyodwa, kungcono ukuzijwayeza i-yoga njalo. Umkhuba ojwayelekile uzokusiza ukuthi uhlale uzijabulela lezi zinzuzo.
Uzokhuluma nini nodokotela wakho
Yize i-yoga inganikeza ukukhululeka kwesifuba somoya, indlela ephumelela kunazo zonke yokwelapha izimpawu zakho ukuthatha imithi yakho. Kubalulekile futhi ukulandela imiyalo kadokotela wakho, ikakhulukazi uma bekucela ukuthi ugweme izimbangela ezithile. Udokotela wakho angakunikeza ukuholwa ngesikhathi sokuhlolwa okujwayelekile.
Kufanele futhi ukhulume nodokotela wakho uma uhlangabezana:
- ukuhlaselwa yisifuba somoya okukhulu, ngisho nangemithi
- ama-flare-ups avamile (ngaphezu kokuphindwe kabili ngeviki)
- zanda izimpawu ze-asthma
- isidingo esengeziwe sokusebenzisa i-inhaler yakho yokutakula
Ngokuya ngezimpawu zakho, udokotela wakho angancoma imithi yesikhathi eside yansuku zonke njengendlela yokuvimbela.
Okubalulekile
I-Yoga akuyona indlela ejwayelekile yokwelashwa kwesifuba somoya. Kodwa-ke, uma kuhlanganiswe nemithi nokuguqulwa kwendlela yokuphila, kungaba nomthelela wokwelapha. Isihluthulelo ukuqinisekisa ukuthi i-asthma yakho isivele ilawulwa ngaphambi kokuzama i-yoga nezinye izivivinyo.
Udokotela wakho anganquma ukuthi i-yoga ikufanele yini. Lapho ufunda izindlela zokuphefumula noma i-yoga uhamba, qiniseka ukuthi uthintana nochwepheshe onolwazi nge-asthma. Gcina i-inhaler yakho yokutakula eduze futhi wenze umsebenzi ngamunye ngobumnene.