4 Yoga Inobata Kubatsira neOsteoarthritis (OA) Zviratidzo

Zvemukati

• 1. Makomo Makomo
• 2. Murwi II
• 3. Akasungwa Angle
• 4. Vashandi Pose
• Bhenefiti yeyoga yeOA
• Mhando dzeyoga kuyedza neOA
• Pazasi mutsara
• Wakaedzwa Zvakanaka: Nyoro Yoga

Mhedziso

Rudzi rwakanyanya kuzivikanwa rweArthritis runonzi osteoarthritis (OA). OA chirwere chakabatana apo shwashwa ine hutano inovhara mapfupa pamajoini inodonha kuburikidza nekupera uye kubvaruka. Izvi zvinogona kutungamira ku:

• kuomarara
• kurwadziwa
• kuzvimba
• huwandu hwakaganhurirwa hwekufamba pamwe chete

Neraki, mararamiro maratidziro senge akapfava iyo yoga yakaratidzirwa kugadzirisa zviratidzo zveOA. Iyi inotevera yoga tsika yakapfava, asi gara uchiwana kubvumirwa nachiremba wako usati watanga chero nyowani yemaitiro ekurovedza muviri.

1. Makomo Makomo

1. Ingomira nemativi ezvigunwe zvako zvikuru zvinobata (zvigunwe zvako zvechipiri zvinofanirwa kunge zvakafanana uye zvitsitsinho zvako zvakaparadzana).
2. Simudza uwaridze zvigunwe, wozviisa pasi pasi.
3. Kuti uwane chinzvimbo chakakodzera, unogona kudedera neshure kana kudivi. Chinangwa ndechekuti uremu hwako huenzaniswe zvakaenzana patsoka imwe neimwe. Mira wakareba usina kwawakarerekera musana. Maoko ako achave pasi pamativi ako, michindwe yakatarisana nekunze.
4. Bata iyo poindi kwemineti imwe, uchirangarira kufema zvakanyanya mukati nekunze.

2. Murwi II

1. Kubva pane chinzvimbo chakamira, tsika tsoka dzako anenge mana tsoka dzakaparadzana.
2. Simudza maoko ako kumberi nekumashure (kwete kumativi) kudzamara afanana nepasi, chengetedza zvanza zvako pasi.
3. Chengeta rutsoka rwako rwerudyi rwakatwasuka uye tendeuka tsoka yako yekuruboshwe 90 degrees kuruboshwe, uchienzanisa zvitsitsinho zvako.
4. Exhale uye kukotamisa ibvi rako rekuruboshwe pamusoro pekona rako rekuruboshwe Shini yako inofanira kunge yakatarisa pasi.
5. Tambanudza maoko ako akatwasuka, uachengete akafanana nepasi.
6. Dzorera musoro wako kuruboshwe uye tarisa pamusoro peminwe yako yakatambanudzwa.
7. Bata iyi pose kusvika paminiti imwe, wozodzosera tsoka dzako uye dzokorora kuruboshwe.

3. Akasungwa Angle

1. Tanga kugara pasi nemakumbo ako akananga pamberi pako.
2. Bhendesa mabvi ako uye dhonza zvitsitsinho zvako kuenda kumusana wako.
3. Donha mabvi ako kumativi, uchimanikidza pasi petsoka dzako pamwechete.
4. Chengetedza mativi ekunze etsoka dzako pasi kuti uchengetedze chinzvimbo.

Pro tip: Chinangwa cheiyi Iyengar kutambanudza kuunza zvitsitsinho zvako padhuze nepapo pasina kumanikidza kana kusagadzikana. Chengetedza mativi ekunze etsoka dzako pasi kuti uchengetedze chinzvimbo. Usamanikidze mabvi ako pasi, gara wakasununguka. Iwe unogona kubata iyi pose kusvika pamaminitsi mashanu.

4. Vashandi Pose

Kunge Mountain Pose, iyi iri nyore pozi, asi hunyanzvi hwakakosha pamhedzisiro.

1. Gara pasi nemakumbo ako pamwechete, woatambanudza pamberi pako (zvinogona kubatsira kugara pagumbeze kusimudza chiuno chako).
2. Tarisa kuti une kurongeka kwakakodzera here nekugara wakatarisana nemadziro. Mafudzi ako epafudzi anofanira kubata madziro, asi rako repazasi musana uye kumashure kwemusoro wako hazvifanire.
3. Simbisa zvidya zvako, uchizvimanikidza pasi uchivatenderedza kune mumwe nemumwe.
4. Flex makumbo ako uchishandisa zvitsitsinho kuti ubudise.
5. Bata chinzvimbo kweinenge 1 mineti.

Bhenefiti yeyoga yeOA

Kunyange iwe uchigona kufunga nezveyoga zvakanyanya sechiitiko chemuviri, zvidzidzo zvakaratidza kushanda kwayo mukurerutsa zviratidzo zveOA. Mumwe akafananidza varwere vane OA yemaoko vakaedza maitiro eyoga kwevhiki nhanhatu nevarwere vasina kuita yoga. Boka raiita yoga rakawana zororo rakakura mukubatana nyoro, kurwadziwa panguva yechiitiko, uye neminwe yekufamba.

Kana uchisarudza iyo yakanakisa yoga inomira yeOA, mutemo wakanaka wechigunwe ndechekuti urambe uchinyorova. Sekureva kweJohns Hopkins Arthritis Center, inoitisa yoga tsika yakakosha kune vanhu vane chero hosha yemajoini, kunyanya kana uchinge watanga. Kana iwe uine arthritis, iwe unofanirwa kudzivirira iyo inonetesa yoga, inosanganisira Ashtanga yoga, Bikram yoga, uye simba yoga (kana pombi yemuviri), iyo inosanganisa iyo yoga nemamwe marudzi ekurovedza muviri.

Mhando dzeyoga kuyedza neOA

Arthritis Foundation inokurudzira anotevera marudzi eiyo nyoro yoga yevarwere veArthritis:

• Iyengar: inoshandisa zvigadzirwa uye zvimwe zvinotsigirwa kubatsira kupa shanduko yezviitiko. Inoshanda yekubatsira neOA yemabvi.
• Anusara: inotarisana nemifananidzo-yakavakirwa maitiro.
• Kripalu: inotarisa zvakanyanya pakufungisisa uye zvishoma pane kuenderana kwemuviri.
• Viniyoga: inobatanidza mweya uye kufamba.
• Phoenix inomuka: inosanganisa chimiro chemuviri nekusimbisa kwekurapa.

Pazasi mutsara

Pakati pevanhu vangangoita mamirioni makumi mashanu vekuAmerican vakaonekwa vaine chirwere cheArthritis, fungidziro yekuti 27 mamirioni ane OA Kana iwe kana mumwe munhu waunoda akaonekwa aine OA, iyo yoga inogona kubatsira kubvisa marwadzo uye kuomarara. Tanga yako yoga kudzidzira zvishoma, uye chengeta iri nyoro. Ive neshuwa yekugara uchidziya pakutanga. Kana usina chokwadi, taura nachiremba wako pamusoro pemhando dzipi dzeyoga dzinogona kuve dzakanakira mamiriro ako, uye tsvaga murayiridzi ane ruzivo mukushanda nevanhu vane zviratidzo zvakafanana.

Wakaedzwa Zvakanaka: Nyoro Yoga