I-Yoga ye-Psoriatic Arthritis: Ingabe Iyasiza Noma Iyalimaza?

-Delile

• I-Yoga ye-psoriatic arthritis
• I-Yoga ibangela i-psoriatic arthritis
• Izinhlobo ze-yoga
• Izinzuzo zeyoga ye-psoriatic arthritis
• Ukuqapha ngaphambi kokuqala i-yoga
• Ukudla okudlela endlini

I-Psoriatic arthritis (i-PsA) yisimo esingelapheki esingadala ukuvuvukala kwamalunga, ukuqina nobuhlungu, okwenza kube nzima ukunyakaza. Alikho ikhambi le-PsA, kepha ukuvivinya umzimba njalo kungakusiza ukuphatha izimpawu zakho futhi uzizwe ungcono.

Ezinye izinhlobo zomsebenzi womzimba zingakusebenzela kangcono kunezinye. I-Yoga iyindlela yokuzivocavoca emnene, enomthelela ophansi engaguqulwa ngamakhono akho ngamanye. Ucwaningo luphakamisa ukuthi lunganikeza ukukhululeka kwizimpawu ezinjengezinhlungu ezihlotshaniswa ne-PsA.

Nakhu okufanele ukwazi nge-yoga ye-PsA, kanye nezinye izindlela zokuzama.

I-Yoga ye-psoriatic arthritis

I-Yoga ikuvumela ukwakha amandla, ukuguquguquka, nokulinganisela ngaphandle kokubeka ingcindezi enkulu emajoyintini akho. Futhi, alikho izinga eliphansi lokuzikhandla elidingekayo ukuze uqalise.

Kubalulekile ukuthi unakekele ngomzimba wakho kuwo wonke umkhuba wakho. Ezinye izimo zingahle zisonteke futhi zigogeke ezingalimaza izimpawu ze-PsA ezinjengezinhlungu.

Izindaba ezinhle ukuthi iningi le-yoga poses lingaguqulwa ukuze lihambisane nezidingo zakho. Ungasebenzisa futhi ama-props, njengamabhulokhi namabhande, ukukusiza kuwo wonke umkhuba wakho.

I-Yoga ibangela i-psoriatic arthritis

Amakilasi e-Yoga imvamisa azobandakanya ukuma okuhlukahlukene, noma ama-asanas. Nazi ezinye zezimo ezinhle kakhulu zabantu abane-PsA:

Ngihleli Spinal Twist. Hlala esihlalweni ngomhlane ophakeme. Gobisa amadolo akho nge-engela engu-90 degree bese ubeka izinyawo zakho phansi. Izandla zakho zisemathangeni, ngobumnene vula ingxenye engenhla yomzimba wakho kolunye uhlangothi bese uyibamba isikhashana. Dedela bese uphinda ngakolunye uhlangothi.

Ibhuloho. Ebusweni obuyisicaba, lala ngomhlane izingalo zakho zeluliwe zibheke eceleni kwakho, uguqe ngamadolo, izinyawo phansi ziqhelelene ngamabhande okhalweni, namaqakala asondele ezinqeni zakho. Cindezela phansi ezinyaweni zakho ukuphakamisa okhalweni phezulu imizuzwana embalwa, bese wehla.

Ikati-Inkomo. Qala endaweni eyisicaba ngezandla zakho namadolo akho emhlabathini nasemhlane wakho kungathathi hlangothi. Amadolo akho kufanele abe ngaphansi kwezinqulu zakho ngqo futhi izandla zakho kufanele zibe ngaphansi kwamahlombe akho ngqo. Ngena ku-cat pose ngokuzungeza umhlane wakho bese ufaka ikhanda lakho kancane. Buyela kokungathathi hlangothi, bese ushintshela enkomeni ngokunciphisa isisu sakho, ugoqe umhlane wakho, futhi ubheke phezulu ophahleni. Shintsha ngomusa phakathi kwezimo zokwelulwa komgogodla.

Iposi likaCobbler. Hlala ubude endaweni eyisicaba lapho amathe ezinyawo zakho ethintana futhi amadolo akho egobele ngaphandle. Ukugcina isifuba sakho siphezulu, qala ukugoba ubheke phambili kusuka ezinqeni ngenkathi usebenzisa izindololwane zakho ukufaka ingcindezi emathangeni akho ukuzelula.

Ukuma Phambili Phinda. Yima mude amahlombe akho abanzi futhi amadolo akho agobe kancane. Ukugcina umhlane wakho uqonde ngangokunokwenzeka, qala ukugoba phambili kusuka okhalweni. Dedela izingalo zakho uziyeke zilenge phansi. Hang lapho isikhashana, bese uvuka kancane up, i-vertebra eyodwa ngasikhathi.

UQhawe II. Nyathela izinyawo zakho cishe zihlukane ngobude njengobude bomata wakho, ngonyawo lwakho lwangaphambili lubheke phambili futhi unyawo lwakho lwangemuva luphume cishe ngama-degree angama-45 kuye kwangama-90. Bhekana nezinqulu nomzimba wakho phezulu ohlangothini olufanayo njengonyawo lwakho lwangemuva bese uphakamisa izingalo zakho ukuphakama kwamahlombe akho, uzelulele kolunye uhlangothi. Gobisa idolo lakho langaphambili ku-engela engu-90 degree bese ubamba imizuzwana engama-30 kuye kwangama-60. Phinda ngakolunye uhlangothi.

Ingane Yemfezi. Lala phansi ngesisu endaweni ethe tyaba, ugcine izihloko zezinyawo zakho zicindezelwe phansi. Cindezela izintende zezandla zakho zibe ngaphansi kwamahlombe akho noma uphume kancane phambi kwakho, ugoba izindololwane zakho eduze komzimba wakho. Ngomusa phakamisa ikhanda, intamo, nesifuba phansi ngenkathi uhlanganisa imisipha yakho yangemuva yangemuva.

Izinhlobo ze-yoga

I-Yoga yathuthukiswa okokuqala eNdiya eminyakeni engaba ngu-5 000 edlule. Kusukela lapho, lo mkhuba uguquke waba yizinhlobo eziningi ze-yoga, kufaka phakathi:

I-Bikram. Kwesinye isikhathi ibizwa ngokuthi yi-yoga eshisayo, iBikram yenziwa emakamelweni afudunyezwa abe ngu-100 kuya ku-110 degrees Fahrenheit. Imvamisa kufaka ukuprakthiza umjikelezo wama-26 poses phakathi namakilasi wemizuzu engama-90.

Anusara. I-Anusara isitayela se-yoga esisekelwe ku-anatomically esigxile ekuvuleni inhliziyo. Kugcizelela ukuqondanisa komzimba okufanele.

UViniyoga. Lesi sitayela se-yoga sisebenza ukuxhumanisa ukuphefumula nokunyakaza. Kungumkhuba owenzelwe umuntu ngamunye ongasebenza kahle kubantu abane-arthritis nezimo ezihlobene.

Kripalu. I-Kripalu igxile ekuzindleni nasekuphefumuleni. Kuvame ukufundiswa ngezigaba ezintathu. Esokuqala sinconywa kubantu abane-arthritis, njengoba sifundisa izisekelo zokubukeka kanye ne-anatomy.

Iyengar. Idizayinelwe ukwakha amandla nokuzivumelanisa nezimo, lolu hlobo lwe-yoga luvame ukufaka ukusetshenziswa kwezinsiza eziningi ukwenza umzimba uhambisane kahle nendawo ngayinye. Ama-postures abanjwa isikhathi eside ukwedlula ezinye izitayela ze-yoga. Ngokuvamile kubhekwa njengokuphephile kubantu abane-arthritis.

I-Ashtanga. I-Ashtanga yoga ifaka ukugeleza okusheshayo okuvumelaniswe nomoya. Kuyisitayela esidinga umzimba se-yoga esingahle singalungeli abantu abane-PsA.

Izinzuzo zeyoga ye-psoriatic arthritis

Kunobufakazi obulinganiselwe besayensi bezinzuzo ze-yoga ngqo i-PsA. Kodwa-ke, ucwaningo luphakamisa ukuthi umkhuba ojwayelekile we-yoga ungaba nemiphumela eminingi emihle enciphisa ezinye zezimpawu zomzimba ezihambisana nalesi simo, kufaka phakathi:

• ukudambisa izinhlungu, ikakhulukazi entanyeni nasemhlane
• ukwanda kokubekezelelana kobuhlungu
• ibhalansi ethuthukisiwe
• ukwanda kwegazi
• ukuguquguquka okuthuthukisiwe
• amandla amakhulu emisipha
• ukukhuthazela okwengeziwe

I-Yoga ingaphezu kokuzijwayeza umzimba - iyindlela yokuqina komzimba. Inganikeza nangezinzuzo eziningi ezingokomzwelo nezingokwengqondo, kufaka phakathi:

• umuzwa wokuzola
• ukuphumula
• ukukhululeka kwengcindezi
• amandla amakhulu okuphila impilo ngokugcwele
• ukunciphisa izimpawu zokucindezeleka
• ukuzethemba okuthuthukisiwe
• ithemba

Ukuqapha ngaphambi kokuqala i-yoga

Kuhlale kungumqondo omuhle ukuhlola nodokotela wakho ngaphambi kokuzama i-yoga noma olunye uhlobo lokuzivocavoca. Udokotela wakho angakunikeza ukuqondiswa kokunyakaza okuthile okufanele ukugweme, isikhathi esinconyiwe sokuvivinya umzimba, nezinga lokuqina okufanele ukulwele.

Kufanele futhi unake ukuthi umzimba wakho uzizwa kanjani ngaphambi naphakathi kwalo lonke uhlelo lwakho lwe-yoga. Ukubeka ubunzima obungadingekile kumajoyini avuvukile kungabhebhethekisa ukuqhuma. Uma ukuma okuthile noma ukugeleza kukuzwisa ubuhlungu, yeka lowo msebenzi ngokushesha. Hlala ulalele umzimba wakho njalo futhi ulungise lapho kudingeka.

Izimo ezithile nezitayela ze-yoga kungenzeka zingafaneleki kubantu abathile abane-arthritis. I-Arthritis Foundation incoma ukugwema izikhundla eziphoqa amalunga akho ukuba agobe ngaphezu kwama-degree angama-90 noma adinga ukulinganisa ngonyawo olulodwa. Ukuhlala phansi ngesikhathi sokuzindla isikhathi eside noma izikhathi zokuphefumula kwezinye izinhlobo ze-yoga nakho kungaba nzima kubantu abane-PsA.

Ukudla okudlela endlini

Ukuvivinya umzimba njalo kungasiza ekunciphiseni ezinye zezimpawu ze-PsA. Uma ufuna umsebenzi omnene, onomthelela ophansi ongaguqulwa emzimbeni wakho, ungahle uthande ukuzama i-yoga.

Khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca. Njengoba uqala ukuzijwayeza i-yoga, hlala ukhumbula indlela umzimba wakho ozizwa ngayo futhi unciphise noma ikuphi ukuma okukubangela ubuhlungu.