I-Yoga Yesifo SikaParkinson: Izindlela Ezi-10 Zokuzama, Kungani Zisebenza, Nokuningi

-Delile

• 1. Intaba Pose
• 2. Ukubingelela Phezulu
• 3. Ukuma Phambili Bend
• 4. UQhawe II
• 5. Ukubuza kwesihlahla
• 6. Inkinga Yesikhonyane
• 7. Pose Ingane
• 8. Ukuncipha kwe-Bound Angle
• 9. Imilenze-Up-the-Wall
• 10. Isidumbu Pose
• Ingabe kuyasebenza ngempela?
• Okubalulekile

Kungani kuzuzisa

Uma unesifo sika-Parkinson, ungathola ukuthi ukuzijwayeza i-yoga kwenza okungaphezu nje kokukhuthaza ukuphumula futhi kukusize ukuba ulale kahle ebusuku. Kungakusiza ukuthi ujwayelane nomzimba wakho namandla awo.

Isibonelo, ukubekeka okuthile kubhekisa emaqenjini athile emisipha, ongawasebenzisela inzuzo yakho ukusiza ukulawula ukundindizela. Ungasebenzisa futhi umkhuba wakho ukusiza ukukhulisa ukuhamba kwakho, ukuguquguquka, namandla.

Qhubeka ufunde ukuze ufunde ukuthi lokhu kuhamba kungasiza kanjani ekuthuthukiseni ikhwalithi yakho yonke yempilo. Khumbula ukuthi wena nomkhuba wakho nizoshintsha nsuku zonke. Ukudedela okulindelwe kuzokusiza ukuba ubekhona kumzuzu ngamunye.

1. Intaba Pose

Lokhu ukuma kungasiza ekuthuthukiseni ibhalansi nokuma komzimba. Kuyasiza ukuqinisa amathanga, amadolo namaqakala. Kungasiza futhi ekunciphiseni ubuhlungu be-sciatic.

Imisipha yasebenza:

• ama-quadriceps
• oblique
• i-rectus abdominis
• i-transversus abdominis

Ukwenza lokhu:

1. Yima ngezinzwane zakho ezinkulu zithinta izithende zakho ziqhelelene kancane.
2. Vumela izingalo zakho zilenge phansi ezinhlangothini zakho. Izintende zezandla zakho kufanele zibheke phambili.
3. Zizwe ukhululekile ukulungisa ububanzi bezinyawo zakho nokuma kwezingalo zakho ukusekela ibhalansi yakho.
4. Hlanganisa imisipha yakho yethanga bese ugoba kancane emadolweni akho. Kusamele ume umude - lokhu kugobela ukusiza ukwenza kusebenze imisipha yethanga lakho nokukuvimbela ekukhiyeni amadolo akho.
5. Zizwe umugqa wamandla ugijima kusuka emaqakaleni akho uye phezulu ngokusebenzisa umqhele wekhanda lakho.
6. Khulula amahlombe akho bese uvula isikhungo sakho senhliziyo.
7. Ungahlala uthule, noma uhambise isisindo sakho ngaphambili nangemuva, futhi uye eceleni.
8. Bamba le pose imizuzu engafika ku-1.

2. Ukubingelela Phezulu

Lokhu okunye ukuma okungasiza ekuthuthukiseni ukuma kwakho nokulinganisela. Yelula amahlombe nemakhwapheni, okungakhulula iqolo.

Imisipha yasebenza:

• i-rectus ne-transversus abdominis
• oblique
• ama-biceps
• serratus ngaphambili

Ungakuthola kulula ukushintshela ku-Salute Ephezulu usuka ku-Mountain Pose.

Ukwenza lokhu:

1. Kusuka eMountain Pose, phakamisa izingalo zakho ngaphezu kwekhanda lakho.
2. Yelula izingalo zakho ngaphezu kwamahlombe akho.
3. Uma ukuguquguquka kwakho kuvumela, hlanganisa izintende zezandla zakho ndawonye ukuze wakhe isikhundla somkhuleko ngaphezulu.
4. Khulula amahlombe akho njengoba ufinyelela phezulu ophahleni ngeminwe yakho.
5. Zizwe umugqa wamandla ugijima kusuka emaqakaleni akho uye phezulu ngomgogodla wakho nangaphandle komqhele wekhanda lakho.
6. Khulula ngemuva kwentamo yakho. Uma kukhululekile kuwe, phakamisela phezulu ubheke phezulu kuzithupha zakho.
7. Lula umgogodla wakho njengoba ufaka umsila wakho phansi nangaphansi.
8. Phefumulela phezulu kule ndawo kuze kube umzuzu owodwa.

3. Ukuma Phambili Bend

Lesi simo sokuzola sisiza ukuqinisa imilenze yakho, amadolo nezinqulu. Ngenxa yokuzindla kwayo, le pose nayo icatshangwa ukuthi izosiza ekunciphiseni ukucindezeleka nokukhathazeka.

Imisipha yasebenza:

• imisipha yomgogodla
• piriformis
• imisipha
• i-gastrocnemius
• i-gracilis

Ukwenza lokhu:

1. Yima ngezinyawo zakho ngqo ngaphansi kwezinqe zakho.
2. Njengoba izandla zakho zisokhalweni, hinge ezinhlangothini ze-hip ukuze ugoqe phambili.
3. Yandisa umgogodla wakho njengoba ugoba phambili.
4. Beka izandla zakho phansi kunoma isiphi isikhundla esintofontofo.
5. Uma kudingeka, gcina ukugoba okuncane emadolweni akho.
6. Gxila ekukhipheni ukungezwani emhlane wakho ophansi nasezinqeni.
7. Faka isilevu sakho esifubeni sakho bese uvumela ikhanda lakho ukuba liwele phansi.
8. Hlala kulesi sikhundla kuze kube yiminithi elingu-1.
9. Ukuze ukhulule ukuma, thatha izandla zakho okhalweni, wandise i-torso yakho, bese uziphakamisela emuva ukuze ume.

4. UQhawe II

Lokhu ukuma okumile. Kuyasiza ukuqinisa imilenze yakho namaqakala ngenkathi kukhulisa amandla akho. Kuyindlela enhle yokwelula isifuba sakho, amahlombe, nokububula.

Imisipha yasebenza:

• ama-quadriceps
• abenzi bamathanga
• deltoids
• gluteus medius
• i-rectus ne-transversus abdominis

Ungakuthola kulula ukushintshela kuWarrior II usuka eMountain Pose.

Ukwenza lokhu:

1. Kusuka ku-Mountain Pose, gxuma unyawo lwakho lwesobunxele emuva izinzwane zakho zibheke ngaphandle engela elincane.
2. Gcina unyawo lwakho lokunene lubheke phambili.
3. Phakamisa izingalo zakho ukuze zifane phansi, izintende zezandla zibheke phansi.
4. Kancane ugoba idolo lakho langakwesokudla phambili.
5. Qiniseka ukuthi idolo lakho alidluli lidlule iqakala lakho. Umugqa oqondile kufanele ugijime kusuka eqakaleni lakho uye emadolweni.
6. Cindezela ngokuqinile ezinyaweni zombili njengoba ukhulisa umgogodla wakho futhi unweba amandla akho ezandleni zakho zangaphambili nangemuva.
7. Gcina ukubuka kwakho kutholakale kalula.
8. Bamba le pose imizuzu engafika kwengu-30.
9. Phinda ngakolunye uhlangothi.

5. Ukubuza kwesihlahla

Lokhu ukuma okudala kokulinganisa. Kuyasiza ukuqinisa amaqakala, imilenze nomgogodla ngenkathi welula amathanga, isifuba namahlombe. Lokhu kungasiza ekuthuthukiseni ibhalansi yakho ngenkathi futhi kudambisa nobuhlungu be-sciatic.

Imisipha yasebenza:

• i-rectus ne-transversus abdominis
• i-adductor longus
• iliacus
• ama-quadriceps
• imisipha

Ukwenza lokhu:

1. Yima eduze kwesihlalo noma udonga ukuthola ibhalansi nokusekelwa.
2. Qala ukuthwala isisindo sakho ngonyawo lwakho lwesobunxele.
3. Letha unyawo lwakho lokunene eqakaleni lakho lesokudla, inkonyane noma ithanga.
4. Gwema ukucindezela unyawo lwakho emadolweni.
5. Letha izingalo zakho okhalweni lwakho, ngomthandazo zibeke phambi kwesifuba sakho, noma welule phezulu.
6. Zizwe ukhululekile ukuletha izandla zakho ekusekeleni kwakho ukuthola ibhalansi eyengeziwe.
7. Gcina ukubuka kwakho kugxile ephuzwini phansi phambi kwakho.
8. Hlala kulokhu ukuma kuze kube yiminithi elingu-1.
9. Phinda ngakolunye uhlangothi.

6. Inkinga Yesikhonyane

Le backbend emnene ingasiza ekuqiniseni umzimba wakho ongaphezulu, umgogodla namathanga. Kuvusa izitho zesisu, ezingasiza ekunciphiseni ukugaya isisu, ukuqumba, nokuqunjelwa.

Imisipha yasebenza:

• trapezius
• i-erector spinae
• gluteus maximus
• ama-triceps

Ukwenza lokhu:

1. Lala esiswini sakho ngezingalo eceleni komzimba wakho nezandla zakho zibheke phezulu.
2. Letha izinzwane zakho ezinkulu kanye nezithende zakho.
3. Phumuza isiphongo sakho phansi.
4. Phakamisa ikhanda lakho, isifuba, nezingalo eceleni noma yonke indlela phezulu.
5. Ungaphakamisa imilenze yakho uma ikhululekile.
6. Phumula ezimbanjeni zakho ezingezansi, esiswini, nasesinqeni.
7. Zizwe umugqa wamandla uphuma ezandleni zakho.
8. Gcina ukubuka kwakho phambili noma kancane phezulu.
9. Bamba le pose imizuzu engafika ku-1.
10. Lapho uthola ukuphefumula nokuphumula, ungaphinda le pose kanye noma kabili.

7. Pose Ingane

Le bend yokubuyisela emuva iyindawo enhle yokuphumula. Yelula kahle izinkalo, amathanga, namaqakala ukusiza ukukhulula ukungezwani nobuhlungu ngemuva. Kuyasiza futhi ukwehlisa ingqondo, kuqede ukucindezeleka nokukhathala.

Imisipha yasebenza:

• izixhumi zomgogodla
• imisipha
• tibialis ngaphambili
• trapezius

Ukwenza lokhu:

1. Hlala emuva ezithendeni zakho ngamadolo ndawonye noma uhlukane kancane.
2. Ungabeka umcamelo ngaphansi kwangaphansi kwakho ukuze uthole ukusekelwa.
3. Hamba izandla zakho phambi kwakho njengoba ukhomba okhalweni ukugoqa phambili.
4. Gcina izingalo zakho zelulwa phambi kwakho, noma ulethe izingalo zakho eceleni komzimba wakho.
5. Phumuza isiphongo sakho phansi.
6. Vumela isifuba sakho ukuba siwele emadolweni akho njengoba uphefumula kakhulu.
7. Qaphela noma yikuphi ukuqina okuphethe emzimbeni wakho, bese ugxila ekukhipheni lokhu kuxabana.
8. Relax kule pose imizuzu engafika kwemihlanu.

8. Ukuncipha kwe-Bound Angle

Lokhu kuvulwa kwe-hip okubuyisayo kunwebeka futhi kwandisa ukuguquguquka emathangeni akho angaphakathi, ekuguleni nasemadolweni.Iphinde ivuselele izitho zesisu nenhliziyo, ezingasiza ekuthuthukiseni ukujikeleza kwegazi.

Imisipha yasebenza:

• abenzi
• imisipha yokububula
• imisipha okhalo
• psoas

Ukwenza lokhu:

1. Lala ngomhlane bese uletha amathe ezinyawo zakho kanye namadolo akho abanzi.
2. Qondanisa umzimba wakho ukuze umgogodla, intamo, nekhanda lakho kumugqa owodwa.
3. Ungabeka ithawula eligoqiwe noma umcamelo ngaphansi kwamadolo akho, amahlombe nezinyawo zakho ukwesekwa.
4. Vumela izingalo zakho zikhululeke kunoma yikuphi ukuma okunethezeka.
5. Hambisa izinyawo zakho kude nezinqulu zakho ukunciphisa amandla we-pose.
6. Khulula indawo ezungeze izinkalo namathanga akho.
7. Gxila ekukhipheni noma yikuphi ukuqina nokungezwani kule ndawo.
8. Hlala kule pose imizuzu engafika kwengu-10.

9. Imilenze-Up-the-Wall

Lokhu kuguquka okubuyiselwayo kunwebeka futhi kukhulise ukuguquguquka ngemuva kwentamo yakho, esifubeni sangaphambili, nasemilenzeni yangemuva. Kungasiza ukukhulula i-backache emnene, kanye nokusiza ngokugaya ukudla.

Imisipha yasebenza:

• imisipha
• intamo
• isifuba sangaphambili
• emuva emuva
• imisipha okhalo

Ukwenza lokhu:

1. Hlala phansi ihlombe lakho langakwesokudla libheke odongeni.
2. Lala ngomhlane lapho uvulela imilenze yakho phezulu odongeni. Umzimba wakho kufanele wakhe i-angle engama-90 degree odongeni.
3. Uma ukwazi, gcina amathambo akho ahleli eduze nodonga.
4. Ungabeka ingubo esongiwe ngaphansi kwezinqe zakho ukuze uthole ukwesekwa.
5. Gcina umgogodla nentamo yakho kulayini owodwa.
6. Vumela izingalo zakho ukuthi ziphumule kunoma iyiphi indawo enethezekile.
7. Phefumulela phezulu futhi uvumele umzimba wakho uphumule.
8. Gxila ekukhipheni noma yikuphi ukungezwani okubambe emzimbeni wakho.
9. Hlala kulokhu ukuma kuze kube yimizuzu engu-15.

10. Isidumbu Pose

Le pose yokubuyisela esimweni esivame ukwenziwa ekugcineni komkhuba wokusiza ekunciphiseni noma ikuphi ukucindezeleka okuqhubekayo noma ukungezwani. Kungasiza futhi ekunciphiseni ikhanda, ukukhathala nokuqwasha.

Ukwenza lokhu:

1. Lala phansi ngomhlane. Izingalo zakho kufanele ziphumule eceleni komzimba wakho izintende zakho zibheke phezulu.
2. Zibeke esimweni ukuze izinyawo zakho ziphume zibanzi kancane kunezinqe zakho. Vumela izinzwane zakho zibhebheleze eceleni.
3. Lungisa umzimba wakho ukuze umgogodla, intamo nenhloko yakho zikulayini owodwa.
4. Vumela umzimba wakho ukuba uphumule ngokugcwele njengoba ukhipha noma yikuphi ukungezwani. Ukugxila ekuphefumuleni kwakho kungakusiza uthule ingqondo yakho.
5. Hlala kule pose imizuzu engu-10-20.

Ingabe kuyasebenza ngempela?

Ukucwaninga nobufakazi obususelwa endabeni yokwenza i-yoga ukuphatha isifo sikaParkinson kwabanye abantu. Xoxa ngamathuba wokuzijwayeza i-yoga nodokotela wakho kanye nothisha ongahle abe yiyoga ukubona ukuthi kungakusiza yini.

Imiphumela yokubuyekezwa okukodwa kuka-2013 ithole ukuthi ukuzijwayeza i-yoga kusize ekuthuthukiseni ukuhamba okusebenzayo, ibhalansi namandla ezinyawo ezisezansi kubantu abanesifo sikaParkinson. Ngaphezu kokulinganisela okuthuthukisiwe, ukuguquguquka, nokuma, ababambiqhaza babona ukukhuphuka kwemizwelo nekhwalithi yokulala engcono.

Abaphenyi ekutholeni ukuthi abantu abasesigabeni 1 noma 2 sikaParkinson's disease bakhombisa ukuthuthuka ezimpawu zabo lapho bezijwayeza i-yoga kabili ngesonto. Ucwaningo lubone abantu abangu-13 phakathi namasonto ayi-12. Bathola ukuthi i-yoga isize ukunciphisa umfutho wegazi wabahlanganyeli nokuthuthumela, ngenkathi ithuthukisa amandla amaphaphu.

Yize le miphumela ithembisa, izifundo ezengeziwe ziyadingeka ukunweba kulokhu okutholakele.

Okubalulekile

Ukuzijwayeza i-yoga kungasiza ekuphatheni isifo sikaParkinson, kodwa xoxa ngaso nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo. Bangakwazi ukukuhambisa kunoma yikuphi ukukhathazeka ongase ube nakho futhi banikeze umhlahlandlela wokuthi ungasungula futhi ugcine kanjani impilo enempilo.

Thola uthisha we-yoga ongakha ikilasi noma umkhuba wokuhlangabezana nezidingo zakho. Lokhu kungaba kumuntu ngamunye noma iqembu.

Ungasungula umkhuba wasekhaya ngemizuzu eyi-10 ngosuku. Ungasebenzisa izincwadi, izindatshana, kanye namakilasi aqondisiwe aku-inthanethi ukusekela inqubo yakho. Hamba ngejubane lakho, bese wenza okuzwakala kukuhle kakhulu. Ukuba mnene kuwe kuyisihluthulelo.