13 Makomborero eYoga Anotsigirwa neSainzi

Zvemukati

• 1. Inogona Kuderedza Kushushikana
• 2. Kunoderedza Kushushikana
• 3. Dai Kuderedza Kuzvimba
• 4. Inogona Kuvandudza Moyo Hutano
• 5. Inovandudza Hupenyu hweHupenyu
• 6. Anogona Kurwisa Kushungurudzika
• 7. Inogona Kuderedza Kusingaperi Kurwadziwa
• 8. Inogona Kukurudzira Kurara Kwemhando
• 9. Inovandudza Kuchinja uye Balance
• 10. Inogona Kubatsira Kuvandudza Kufema
• 11. Dai Rurerutsa Migraines
• 12. Inokurudzira Maitiro Ekudya zvine hutano
• 13. Inogona Kuwedzera Simba
• Icho Chinokosha
• Wakaedzwa Zvakanaka: Nyoro Yoga

Inotorwa kubva mushoko reSanskrit "yuji," zvichireva joko kana mubatanidzwa, iyo yoga tsika yekare inounza pamwechete pfungwa nemuviri ().

Inosanganisira kufema kurovedza muviri, kufungisisa uye zvimiro zvakagadzirirwa kukurudzira kuzorora uye kuderedza kushushikana.

Kudzidzira iyo yoga kunonzi kunouya nezvakanaka zvakawanda kune hutano hwepfungwa uye hwepanyama, asi hazvo kwete ese mabhenefiti aya akatsigirwa nesainzi.

Ichi chinyorwa chinotarisa gumi nematanhatu humbowo-hwakavakirwa mabhenefiti eyoga.

1. Inogona Kuderedza Kushushikana

Yoga inozivikanwa nekugona kwayo kurerutsa kushushikana uye kukurudzira kutandara.

Muchokwadi, ongororo dzakawanda dzakaratidza kuti inogona kudzikisira kuvharirwa kwecortisol, iyo yekutanga kushungurudzika mahormone (,).

Imwe ongororo yakaratidza simba rine mhedzisiro yeyoga pakushushikana nekutevera vakadzi makumi maviri nevaviri vakazviona sevanoshungurudzika pamoyo.

Mushure memwedzi mitatu iyo yoga chirongwa, vakadzi vacho vaive nematanho akadzika kwazvo ecortisol. Ivo zvakare vaive nemazinga akaderera ekunetseka, kushushikana, kuneta uye kushushikana ().

Kumwe kufunda kwevanhu gumi nematanhatu kwakave nemhedzisiro yakafanana, zvichiratidza kuti vhiki gumi dzeyoga dzakabatsira kudzikisira kushushikana nekushushikana. Izvo zvakare zvakabatsira kuvandudza hupenyu hwehupenyu uye hutano hwepfungwa ().

Kana ikashandiswa yega kana pamwe nedzimwe nzira dzekudzora kushushikana, sekufungisisa, iyo yoga inogona kuve nzira ine simba yekuchengetedza kushushikana mukutarisa.

Pfupiso: Zvidzidzo zvinoratidza kuti iyo yoga inogona kubatsira kudzikamisa kushushikana uye kudzikisa ako mazinga eiyo yekushushikana kemikari cortisol.

2. Kunoderedza Kushushikana

Vanhu vazhinji vanotanga kudzidzira iyo yoga senzira yekugadzirisa manzwiro ekuzvidya mwoyo.

Sezvineiwo zvakakwana, pane ongororo yakati wandei inoratidza kuti iyo yoga inogona kubatsira kudzikamisa kushushikana.

Mune kumwe kuongorora, vakadzi makumi matatu nevana vakaonekwa vaine chirwere chekushushikana vakapinda mumakirasi eyoga kaviri pasvondo kwemwedzi miviri.

Pakupera kwekudzidza, avo vaiita iyo yoga vaive nematanho akaderera ekuzvidya moyo kupfuura eboka rinodzora ().

Chimwe chidzidzo chakatevera vakadzi makumi matanhatu nevatanhatu vane post-traumatic stress disorder (PTSD), inoonekwa nekushushikana kwakanyanya uye kutya zvichitevera kusangana nechiitiko chinotyisa.

Mushure memasvondo gumi, vakadzi vaidzidzira yoga kamwe chete pasvondo vaive nezviratidzo zvishoma zvePTSD. Muchokwadi, 52% yevatori vechikamu havasati vasangana nezvinodiwa zvePTSD zvachose ().

Hazvina kunyatsojeka chaizvo iyo yoga inokwanisa sei kudzikisa zviratidzo zvekushushikana. Nekudaro, inosimbisa kukosha kwekuvapo munguva uye kuwana pfungwa yerunyararo, iyo inogona kubatsira kubata kusagadzikana.

Pfupiso: Ongororo dzinoverengeka dzinoratidza kuti kudzidzira yoga kunogona kutungamira mukudzikira kwezviratidzo zvekushushikana.

3. Dai Kuderedza Kuzvimba

Kunze kwekuvandudza hutano hwepfungwa, zvimwe zvidzidzo zvinoratidza kuti kudzidzira yoga kunogona kudzora kuzvimba zvakare.

Kuzvimba kuita kwakajairika mhinduro yemumuviri, asi kusagadzikana kusingaperi kunogona kubatsira mukukudziridzwa kwezvirwere zvinorwisa-kupisa, senge chirwere chemoyo, chirwere cheshuga nekenza ().

Chidzidzo cha2015 chakakamura vatori vechikamu mazana maviri negumi nemasere mumapoka maviri: avo vaiita yoga nguva dzose uye nevaya vasina. Mapoka ese ari maviri akabva aedzesera zvine mwero uye zvinonetesa kukurudzira kushushikana.

Pakupera kwekudzidza, ivo vanhu vaidzidzira iyo yoga vaive nematanho akaderera ezvinomakisa kupfuura avo vasina ().

Saizvozvo, ongororo diki ya2014 yakaratidza kuti vhiki gumi nembiri dzeyoga dzakadzora mamakisi ekuzvimba muvapenyu vekenza yemazamu nekuramba vachineta ().

Kunyangwe hazvo kutsvagurudza kuchidikanwa kuti ubudise zvinobatsira zveyoga pane kuzvimba, izvi zvakawanikwa zvinoratidza kuti zvinogona kubatsira kudzivirira kubva kune zvimwe zvirwere zvinokonzerwa nekusingaperi kuzvimba.

Pfupiso: Zvimwe zvidzidzo zvinoratidza kuti iyo yoga inogona kudzora mamakisi ekuputira mumuviri uye kubatsira kudzivirira pro-kupisa zvirwere.

4. Inogona Kuvandudza Moyo Hutano

Kubva pakupomba ropa mumuviri wese kusvika pakupa matishu ane zvakakosha zvehutano, hutano hwemwoyo wako chinhu chakakosha pahutano hwakazara.

Zvidzidzo zvinoratidza kuti iyo yoga inogona kubatsira kuvandudza hutano hwemwoyo uye kudzikisira huwandu hwenjodzi hunokonzera chirwere chemwoyo.

Imwe ongororo yakawana kuti vatori vechikamu vanopfuura makore makumi mana ekuberekwa vaiita iyo yoga kwemakore mashanu vaive neiyo yakaderera BP uye kurova kwehana kupfuura avo vasina ().

Kuwedzera kweropa BP ndechimwe chezvikonzero zvikuru zvinokonzeresa matambudziko emoyo, akadai sekurwadziwa nemoyo uye sitiroko. Kuderedza yako yeropa kunogona kubatsira kudzikisa njodzi yematambudziko aya ().

Kumwe kutsvagurudza zvakare kunoratidza kuti kuisa iyo yoga mune yehupenyu hupenyu kunogona kubatsira kudzora kufambira mberi kwechirwere chemwoyo.

Chidzidzo chakatevera varwere ve113 vane chirwere chemwoyo, vachitarisa mhedzisiro yeshanduko yemararamiro yaisanganisira gore rimwe rekudzidziswa kweyoga inosanganisirwa neyekugadzirisa dhayeti uye kushungurudzika manejimendi.

Vatori vechikamu vakaona 23% kudzikira kwecholesterol yakazara uye kuderedzwa kwe26% mu "yakaipa" LDL cholesterol. Pamusoro pezvo, kufambira mberi kwechirwere chemwoyo kwakamira mu47% yevarwere ().

Hazvina kujeka kuti yakawanda sei chikamu iyo yoga inogona kunge yaive nayo maringe nezvimwe zvinhu sekudya. Asi inogona kudzikisira kushushikana, chimwe chezvinhu zvikuru zvinopa chirwere chemoyo ().

Pfupiso: Iwe wega kana wakasanganiswa nemararamiro ane hutano, iyo yoga inogona kubatsira kudzikisira njodzi dzechirwere chemwoyo.

5. Inovandudza Hupenyu hweHupenyu

Yoga iri kuwedzera kuve yakajairika seyekurapa kurapa kuvandudza hupenyu hwevanhu vazhinji.

Mune kumwe kudzidza, 135 vakuru vakapihwa kune angangoita mwedzi mitanhatu yeyoga, kufamba kana boka rekutonga. Kudzidzira yoga zvakanyanya kuvandudza hupenyu hwehupenyu, pamwe nemanzwiro uye kuneta, zvichienzaniswa nemamwe mapoka ().

Zvimwe zvidzidzo zvakatarisa kuti iyo yoga inogona sei kuvandudza hupenyu hwehupenyu uye kudzikisa zviratidzo kune varwere vane gomarara.

Chimwe chidzidzo chakatevera vakadzi vane kenza yemazamu vachiita chemotherapy. Yoga yakadzora zviratidzo zvechemotherapy, senge kusvotwa uye kurutsa, uku uchinatsiridza hupenyu hwese ().

Chidzidzo chakafanana chakatarisa kuti mavhiki masere eyoga akabata sei vakadzi vane gomarara repazamu. Pakupera kwekudzidza, vakadzi vacho vaive nemarwadzo mashoma uye kuneta nekuvandudzwa mumatanho ekusimudzira, kugamuchirwa uye kutandara ().

Zvimwe zvidzidzo zvakaona kuti iyo yoga inogona kubatsira kuvandudza hunhu hwekurara, kusimudzira kugarika kwemweya, kugadzirisa hukama hwevanhu uye kudzikisa zviratidzo zvekushushikana uye kushushikana mune varwere vane cancer (,).

Pfupiso: Zvimwe zvidzidzo zvinoratidza kuti iyo yoga inogona kuvandudza hupenyu hwehupenyu uye inogona kushandiswa senzira yekurapa kune mamwe mamiriro.

6. Anogona Kurwisa Kushungurudzika

Zvimwe zvidzidzo zvinoratidza kuti iyo yoga inogona kunge iine anti-depressant maitiro uye inogona kubatsira kudzikisa zviratidzo zvekushushikana.

Izvi zvinogona kunge zviri nekuti iyo yoga inokwanisa kudzikisa huwandu hwecortisol, dhimoni rekushushikana iro rinokanganisa huwandu hweserotonin, iyo neurotransmitter inowanzo kuve nechekuita nekushushikana ().

Mune kumwe kuongorora, vatori vechikamu muchirongwa chekudhakwa vaidzidzira Sudarshan Kriya, imwe mhando yeyoga inotarisa pakufema zvine mutsindo.

Mushure memavhiki maviri, vatori vechikamu vaive nezviratidzo zvishoma zvekuora mwoyo uye nematanho epasi ecortisol. Ivo zvakare vaive nematanho epasi e ACTH, hormone inoitisa kukurudzira kuburitswa kwecortisol ().

Zvimwe zvidzidzo zvakave nemhedzisiro yakafanana, zvichiratidza kushamwaridzana pakati pekudzidzira yoga uye kuderera kwezviratidzo zvekushushikana (,).

Zvichienderana nezvakabuda izvi, iyo yoga inogona kubatsira kurwisa kushushikana, iri yega kana musanganiswa nenzira dzechinyakare dzekurapa.

Pfupiso: Ongororo dzinoverengeka dzakaona kuti iyo yoga inogona kudzikisa zviratidzo zvekushushikana nekukanganisa kugadzirwa kweanonetsa mahormone mumuviri.

7. Inogona Kuderedza Kusingaperi Kurwadziwa

Kurwadziwa kusingaperi idambudziko risingaperi rinobata mamirioni avanhu uye rine zvakawanda zvezvikonzero, kubva mukukuvara kusvika kuArthritis.

Kune boka rinokura rekutsvaga richiratidza kuti kudzidzira yoga kunogona kubatsira kudzikamisa marudzi mazhinji ekurwadziwa kusingaperi.

Mune kumwe kuongorora, vanhu makumi mana nevaviri vane carpal tunnel syndrome vakagashira ruoko ruoko kana kuita yoga kwevhiki sere.

Pakupera kwekudzidza, iyo yoga yakawanikwa ichibudirira mukuderedza marwadzo nekuvandudza simba rekubata pane kupwanya ruoko ().

Chimwe chidzidzo muna2005 chakaratidza kuti iyo yoga inogona kubatsira kudzikamisa marwadzo nekuvandudza mashandiro evatambi nevane osteoarthritis yemabvi ().

Kunyangwe hazvo kutsvagurika kuchidikanwa, kusanganisira iyo yoga mune yako yezuva nezuva maitiro inogona kubatsira kune avo vanotambura nekurwadziwa kusingaperi.

Pfupiso: Yoga inogona kubatsira kudzikamisa kurwadziwa kusingaperi mumamiriro akaita secarpal tunnel syndrome uye osteoarthritis.

8. Inogona Kukurudzira Kurara Kwemhando

Hunhu husina kunaka hwekurara hwave hwakabatana nekufutisa, kuwedzerwa kweropa uye kushushikana, pakati pezvimwe zvinokanganisa (,,).

Zvidzidzo zvinoratidza kuti kuisa iyo yoga mune yako tsika kunogona kubatsira kusimudzira kurara kuri nani.

Mune chidzidzo cha2005, varwere makumi matanhatu nevatanhatu vakapihwa mukana wekudzidzira yoga, kutora gadziriro yemakwenzi kana kuve chikamu cheboka rinodzora.

Boka reyoga rakarara nekukurumidza, rakarara kwenguva yakareba uye rakanzwa kuzorora zvakanaka mangwanani kupfuura mamwe mapoka ().

Chimwe chidzidzo chakatarisa mhedzisiro yeyoga pakurara mune varwere vane lymphoma. Vakaona kuti yakadzora kukanganiswa kwekurara, kuvandudza hunhu hwekurara uye nguva uye yakadzora kudiwa kwemishonga yekurara ().

Kunyangwe nzira yainoshanda isina kujeka, iyo yoga yakaratidzirwa kuti iwedzere kuchengetedzwa kwemelatonin, hormone inodzora kurara uye kumuka ().

Yoga zvakare ine yakakosha mhedzisiro pakushushikana, kushushikana, kurwadziwa kusingaperi uye kushushikana - zvese zvakajairika zvinopa matambudziko ekurara.

Pfupiso: Yoga inogona kubatsira kusimudzira hutano hwekurara nekuda kwemhedzisiro yayo pa melatonin uye kukanganisa kwayo kune vanoverengeka vanopa zvinopa matambudziko ekurara.

9. Inovandudza Kuchinja uye Balance

Vanhu vazhinji vanowedzera iyo yoga kune yavo yehutano maitiro ekuvandudza kuchinjika uye kuenzanisa.

Iko kune kutsvagurudza kwakadzama uko kunotsigira iyi bhenefiti, kuratidza kuti inogona kukwidzirisa mashandiro kuburikidza nekushandisa kweakanangana nezviitiko zvinotarisa kuchinjika uye kuenzanisa.

Imwe ongororo ichangoburwa yakatarisa kukanganiswa kwemasvondo gumi eyoga pane makumi maviri evanhurume vevadzidzi vekoreji. Kuita yoga zvakanyanya kuwedzera matanho akati wandei ekuchinjika uye kuenzanisa, zvichienzaniswa neboka rinodzora ().

Imwe fundo yakapa makumi matanhatu nevatanhatu vatori vechikamu kuti vaite yoga kana calisthenics, rudzi rwehuremu hwemuviri kurovedza muviri.

Mushure megore rimwe, shanduko yakazara yeboka reyoga yakawedzera neanoda kuita zvakapetwa kana kechikwata checalisthenics ().

Chidzidzo cha2013 chakaona zvakare kuti kudzidzira yoga kunogona kubatsira kuvandudza chiyero uye kufamba kune vakuru vakuru ().

Kudzidzira maminetsi gumi nemashanu kusvika makumi matatu ega yoga zuva rega rega kunogona kuita mutsauko mukuru kune avo vari kutsvaga kusimudzira mashandiro nekuwedzera kushanduka uye kuenzanisa.

Pfupiso: Kutsvagisa kunoratidza kuti kudzidzira iyo yoga kunogona kubatsira kuvandudza mwero uye kuwedzera kuchinjika.

10. Inogona Kubatsira Kuvandudza Kufema

Pranayama, kana yogic kufema, iko kuita muyoga inotarisa kudzora mweya kuburikidza nekufema maitiro uye maitiro.

Mhando zhinji dzeyoga dzinosanganisira izvi zvekufema, uye ongororo dzinoverengeka dzakaona kuti kudzidzira yoga kunogona kubatsira kunatsiridza kufema.

Mune kumwe kuongorora, 287 vadzidzi vekoreji vakatora kirasi yemavhiki gumi neshanu kwavakadzidziswa akasiyana yoga maitiro uye kufema maitiro. Pakupera kwekudzidza, vakave nekuwedzera kwakakura mukukosha kwakakosha ().

Kukosha kwakakosha chiyero cheuwandu hwemhepo hunokwanisa kudzingwa mumapapu. Izvo zvinonyanya kukosha kune avo vane chirwere chemapapu, matambudziko emoyo uye asthma.

Chimwe chidzidzo muna2009 chakawana kuti kudzidzira yogic kufema kwakavandudza zviratidzo uye kushanda kwemapapu kune varwere vane hunyoro-ku-zvine mwero asima ().

Kuvandudza kufema kunogona kubatsira kuvaka kutsungirira, kugadzirisa mashandiro uye kuchengetedza mapapu nemoyo wakagwinya.

Pfupiso: Yoga inosanganisira yakawanda yekufema kurovedza muviri, iyo inogona kubatsira kuvandudza kufema uye kwemapapu basa.

11. Dai Rurerutsa Migraines

Migraines akanyanya kudzokororwa nemusoro misoro inokanganisa inofungidzirwa 1 kubva pa7 vekuAmerican gore rega ().

Pachivanhu, migraines inorapwa nemishonga yekurerutsa uye kugadzirisa zviratidzo.

Nekudaro, hunowedzera humbowo hunoratidza kuti iyo yoga inogona kuve inobatsira edjunct kurapwa kubatsira kudzikisa migraine frequency.

Chidzidzo che2007 chakakamura varwere makumi maviri nevaviri vane migraines mune yekurapa kweyoga kana boka rekuzvichengeta kwemwedzi mitatu. Kudzidzira iyo yoga kwakatungamira mukudzikiswa mumusoro kusimba, kuwanda uye kurwadziwa zvichienzaniswa neboka rekuzvichengeta ().

Chimwe chidzidzo chakabata varwere makumi matanhatu vane migraines vachishandisa zvakajairwa kutarisirwa pamwe kana vasina iyo yoga. Kuita yoga kwakakonzera kuderera kukuru kwekutemwa nemusoro uye kusimba pane kungoita zvechivanhu chete ().

Vatsvagiri vanofunga kuti kuita yoga kunogona kubatsira kukurudzira vagus nerve, iyo yakaratidzirwa kuve inoshanda mukugadzirisa migraines ().

Pfupiso: Zvidzidzo zvinoratidza kuti iyo yoga inogona kukurudzira iyo vagus nerve uye kudzikamisa migraine kusimba uye kuwanda, yega kana musanganiswa neyakajairwa kutarisirwa.

12. Inokurudzira Maitiro Ekudya zvine hutano

Kudya zvine hungwaru, kunozivikanwawo sekudyira zvine mutsindo, ipfungwa inokurudzira kuvepo panguva yekudya.

Izvo ndezve kutarisisa kuravira, kunhuwidza uye kugadzirwa kwechikafu chako uye kuona chero pfungwa, manzwiro kana manzwiro aunosangana nawo uchidya.

Iyi tsika yakaratidzirwa kusimudzira tsika dzakanaka dzekudya dzinobatsira kudzora shuga yeropa, kuwedzera kuonda uye kubata kusagadzikana maitiro ekudya (,,).

Nekuti iyo yoga inoisa sisitimu yakafanana pakufunga, zvimwe zvidzidzo zvinoratidza kuti inogona kushandiswa kukurudzira maitiro ane hutano ekudya.

Chimwe chidzidzo chakabatanidza yoga muchirongwa chekurapa chirwere chekurapa nechirwere chevarwere makumi mashanu nevashanu, zvichiona kuti iyo yoga yakabatsira kudzora zvese zviratidzo zvekudya uye kubatikana nechikafu ().

Chimwe chidzidzo chidiki chakatarisa kuti iyo yoga yakabata sei zviratidzo zvebinge kudya kusagadzikana, chirwere chinoratidzirwa nekumanikidza kudya zvakanyanya uye kunzwa kwekurasikirwa kwekudzora.

Yoga yakawanikwa ichikonzera kudzikira kwezvikamu zvekudya zvakanyanya, kuwedzera mune chiitiko chemuviri uye kuderera kushoma kwehuremu ().

Kune avo vane uye vasina kukanganisa maitiro ekudya, kudzidzira kufunga kuburikidza neyoga kunogona kubatsira mukukudziridza tsika dzakanaka dzekudya.

Pfupiso: Yoga inokurudzira kufunga, uko kunogona kushandiswa kubatsira kukurudzira kudya zvine pfungwa uye tsika dzakanaka dzekudya.

13. Inogona Kuwedzera Simba

Pamusoro pekuvandudza kugadzikana, iyo yoga kuwedzera kukuru kune yekurovedza muviri maitiro ayo esimba-yekuvaka mabhenefiti.

Muchokwadi, kune chaiwo maratidziro muyoga iyo yakagadzirirwa kuwedzera simba uye kuvaka mhasuru.

Mune kumwe kuongorora, vanhu makumi manomwe nevapfumbamwe vakaita makumi maviri nemasere ekukwazisa kwezuva - akateedzana maficha enzvimbo anowanzo shandiswa senge kudziya-mazuva matanhatu pavhiki kwemavhiki makumi maviri nemana.

Vakasangana nekuwedzera kwakakosha musimba repamusoro remuviri, kutsungirira uye kuonda. Vakadzi vaive nekuderera kwemafuta emuviri muzana, zvakare ().

Chidzidzo cha2015 chakawanikwa zvakafanana, zvichiratidza kuti vhiki gumi nembiri dzekudzidzira dzakatungamira mukuvandudzika mukutsungirira, simba uye kugadzikana muvatori vechikamu 173 ().

Zvichienderana nezvakawanikwa izvi, kudzidzira yoga inogona kuve nzira inoshanda yekusimudzira simba nekutsungirira, kunyanya kana ichinge ichishandiswa pamwe chete neyakajairika kurovedza muviri.

Pfupiso: Zvimwe zvidzidzo zvinoratidza kuti iyo yoga inogona kukonzera kuwedzera kwesimba, kutsungirira uye kuchinjika.

Icho Chinokosha

Ongororo dzakawanda dzakasimbisa akawanda epfungwa uye epanyama mabhenefiti eyoga.

Kuisanganisa mumuitiro wako kunogona kubatsira kusimudzira hutano hwako, kuwedzera simba uye kushanduka uye kudzikamisa zviratidzo zvekushushikana, kushushikana uye kushushikana.

Kuwana iyo nguva yekudzidzira yoga kashoma pasvondo kunogona kukwana kuita mutsauko unoonekwa kana zvasvika kune hutano hwako.

Wakaedzwa Zvakanaka: Nyoro Yoga