5 Yoga Inobata Unogona Kuita Kubva Pamubhedha Wako Pamazuva Anorwadza

Zvemukati

• Iwo mabhenefiti eyoga kune vanhu vane RA
• 1. Inogona kuchinja maitiro aunoita nemarwadzo
• 2. Inogona kubatsira kudzikisa kuzvimba
• 3. Iyo inovandudza kuchinjika uye huwandu hwekufamba mumajoini
• 4. Inosvikika
• Matangi ekutanga ekurerutsa muyoga
• Wakaedzwa Zvakanaka: Nyoro Yoga
• Kutanga kana iwe usiri kuve neanoshanda mafirita
• Bvunza kutenderedza kuti uwane chaiyo mudzidzisi kana kirasi
• Taura nemudzidzisi
• Taura nachiremba wako kutanga
• Rangarira: Ita chete zvaunogona chete
• 5 munyoro unoedza kuedza
• 1. Hand yoga
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• 2. Yetsoka yoga
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• 3. Vagara vakamonyoroka
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• 4. Pfudzi nemutsipa zvakanyorovera
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• 5. Yakagadziridzwa yakadzika-yakatarisana imbwa
• 
  

Vanhu vane rheumatoid arthritis (RA) vanowanzo kutsvaga nzira nyowani dzekudzora marwadzo uye kuchengeta majoini avo nhare.

Pinda: Yoga.

Yoga yanga iri yekubatsira nemhando dzakasiyana siyana dzekurwadziwa kusingaperi. Nekudaro, zvine musoro kuti vanhu vane RA vangangotarisa kune tsika iyi senge chishandiso chekubata nemaroto uye mazuva ese aches nemarwadzo.

Iwo mabhenefiti eyoga kune vanhu vane RA

iyo yoga inzira huru yekubatsira vanhu vane arthritis kuwedzera zvakanyatsoita chiitiko chavo uye kugadzirisa hutano hwepfungwa uye hwepanyama. Heino chikonzero nei ichishanda, zvinoenderana nenyanzvi vadzidzisi veyoga uye vanachiremba vanorapa vanhu vane RA:

1. Inogona kuchinja maitiro aunoita nemarwadzo

"Kubatsira kukuru kwekuita yoga uchigara neRA mashandisiro ainoita marwadzo," anodaro Christa Fairbrother, mudzidzisi weyoga uyo anoshanda mukushanda nevanhu vane arthritis, anogara neRA iye. "Inoderedza maonero ako ekurwadziwa uye inovandudza kugona kwako kugadzirisa kurwadziwa kwako."

2. Inogona kubatsira kudzikisa kuzvimba

Kudzidzira iyo yoga yakaratidzirwa kubatsira kudzikisira kushushikana uye kuratidzwa kwayo kwepanyama - {textend} kurwadziwa kwakanyanya kana kudzokazve.

"Kuderedza kushushikana kwekunetseka uye manzwiro ekushushikana kunodzikisa huwandu hwecortisol, ihomoni huru yekushushikana kwevanhu," anotsanangura Carrie Janiski, DO, mudzidzisi weyoga uye director wezvemitambo uye musculoskeletal mushonga kuRomeo Medical Clinic muTurlock, CA. "Izvi zvinobatsira pamatanho ekuzvimba mumuviri wese, kusanganisira majoini anokanganiswa neRA."

3. Iyo inovandudza kuchinjika uye huwandu hwekufamba mumajoini

"Varwere vane RA vanogona kunetseka nekuderera kwemajoini mafuru, kuzvimba uye kurwadza majoini, kuomarara kwekuseni-mangwanani, uye kunetsekana kuita zviitiko zvezuva nezuva nemaoko avo," Janiski anogovera.

"Yoga inogona kubatsira nezviratidzo kubva kuRA, sezvo ichibatsira kurwisa zvimwe zvezvinhu izvi uye kuchengetedza mashandiro azvino."

4. Inosvikika

Kunyangwe iwe ungasanganise iyo yoga nemifananidzo yegiravhiti-inozvidza mamiriro, haufanire kuita iwo kuti uwane mabhenefiti eiyo tsika.

"Yoga haisi yekungoita asana yemuviri, inozivikanwawo sekumira," anodaro Stacey Pierce-Talsma, DO, sachigaro wedhipatimendi remishonga inodzora osteopathic kuTouro University California College yeOsteopathic Medicine.

"Yoga kungori kufema nekufamba uye kuziva," Dr. Pierce-Talsma anodaro. "Izvi zvinogona kuratidzika senge zvinokwanisika sekugara zvakanaka pachigaro, uchizorora maoko ako padumbu, uye uchiona kufema kwako."

Matangi ekutanga ekurerutsa muyoga

Wakaedzwa Zvakanaka: Nyoro Yoga

Vanhu vane nyaya dzekufamba dzimwe nguva vanotya nezve kutora chiitiko chitsva chemuviri. Hezvino izvo zvinotaurwa nenyanzvi nezve maitiro ekutanga zvakanaka:

Kutanga kana iwe usiri kuve neanoshanda mafirita

"Chinhu chitsva chinogara chiri nyore kubata kana uine zvishoma mundiro yako," anodaro Fairbrother.

Haufanire kunge uchinzwa zvakanakisa zvawakambonzwa kuti utange - {textend} asi izano rakanaka kumirira kusvika wave kunzwa zvakanaka usati waedza iyo yoga kekutanga.

Bvunza kutenderedza kuti uwane chaiyo mudzidzisi kana kirasi

"Kana iwe uri weboka rako renzvimbo yemajoini arthritis, vabvunze kana vachienda kukirasi yeyoga uye ndiani wavanokurudzira," anodaro Fairbrother. “Kana uine shamwari kana nhengo yemhuri inobata nezvehutano husingaperi, vabvunze. Unoda kutsvaga mudzidzisi weyoga kana murapi weyoga akasununguka uye anokwanisa kushanda nevanhu vane hunyanzvi hwakasiyana. ”

Kana iwe usingakwanise kuwana mumwe munhu nekubvunza kwakatenderedza, edza internet zviwanikwa senge Inowanikwa Yoga Network kana Yoga yeArthritis kutsvaga mudzidzisi munharaunda yako.

Taura nemudzidzisi

"Usati waenda kukirasi, bata pasi nemudzidzisi uye tsanangura zvaunoda," Fairbrother anokurudzira. "Vachakuudza kana kirasi yavo yakakukodzera kana kupa mazano kune chimwe chakasiyana."

Taura nachiremba wako kutanga

"Kana uine RA, iva nechokwadi chekutaura nachiremba wako usati watanga kuita yoga," akadaro Dr. Janiski."Vanogona [kukwanisa] kupa mazano pamusoro pemafambiro aunofanirwa kana wausingafanire kuita."

Rangarira: Ita chete zvaunogona chete

"Gara uchiteerera muviri wako - {textend} unova mudzidzisi wako mukuru," akadaro Dr. Janiski. “Usaedze kusundidzira zvakanyanya. Ndiko kukuvara kwevanhu mu yoga. ”

Fairbrother anobvumirana, achicherekedza kuti “kune mafambiro mazhinji, kufungisisa, uye maitiro ekufema muyoga, saka sarudza izvo zvisingaite kuti RA yako iwedzere. Yoga ndeyekuedza uye kana mhasuru dzako dzakarwadza zuva rinotevera, izvo zvakanaka. Kana uchirwadziwa kwemaawa anodarika makumi maviri nemasere, wakazvikunda uye unofanira kudzoka nguva inotevera. ”

Iwe haufanire kunzwa kurwadziwa kwekubatana kubva yoga, anowedzera. Saka kana ukadaro, icho chingavewo chiratidzo chekuti uri kuzvimanikidza zvakanyanya.

5 munyoro unoedza kuedza

Kana iwe uchinzwa kukwira kwazviri, iwe unogona zvakare kutanga neayo akapfava iyo yoga poses kumba. Heano mashanu eParkard naFairbrother avanodisisa masosi ekuyedza, kunyangwe iwe paunenge usiri kunzwa kugona kwako.

1. Hand yoga

1. Kutanga nekugadzira zvibhakera nemaoko ako, uyezve wotambanudza zvigunwe zvese zvakatwasuka panguva imwe chete.
2. Shanduko mukunama nekusunungura munwe mumwe panguva, saka ruoko rwako runoita kufamba kwekuzungunusa sezvo ichivhura nekuvhara.
3. Ramba uchivhura nekuvhara maoko ako uchitanga kuita denderedzwa pamaoko ako. Iwe unogona here kuvhura uye kuvhara maoko ako uye kutenderedza mawoko mune ese mativi? Zviedze iwe!
4. Chengetedza kufamba kwacho kuchienda, asi ikozvino vhura maoko ako kunze kuti iwe ugone kumonera maoko ako kusvika kumusoro kumapfudzi ako.

Ita zvinonzwa zvakanaka. "Uku kutamba kwekuturikira ruoko, uye hapana nzira chaiyo kana yakaipa yekuzviita," anodaro Fairbrother.

2. Yetsoka yoga

1. Paunenge wakagara pachigaro, tanga kuzunza tsoka dzako kumberi uye kumashure, uchikwira pazvigunwe zvako uye udzokere kuzvitsitsinho zvako.
2. Paunodzokera kumashure pazvitsitsinho zvako, bata chiverengero che3 uyezve dombo zvakare.
3. Tevere, peta zvigunwe zvako mune imwe panguva, kunge urikuyedza kutora chimwe chinhu pasi, wozosunungura.
4. Izvi hazvifanire kuita kuti tsoka dzako dzinyike, saka kana zvirizvo, dzoka zvishoma.

3. Vagara vakamonyoroka

1. Kugara zvakanaka, kureba kuburikidza nekorona yemusoro wako, kusvika kumusoro.
2. Tora ruoko rumwe kumashure kwako uye rumwe ruoko kubvi rako rakatarisana.
3. Inhale, uye ne exhale, bata dumbu rako paunenge uchitendeukira kuruoko ruri kumashure kwako.
4. Gara pano uchifema. Newe unotevera exhale, dzokera kunzvimbo.
5. Dzokorora kune rimwe divi.

4. Pfudzi nemutsipa zvakanyorovera

1. Paunenge wakagara, inhale uye nekureba kuburikidza nekorona yemusoro wako.
2. Tuck chirebvu chako zvishoma mukati wako huro. Exhale uye utarise chero huwandu pamusoro pefudzi rako rekurudyi (chero chiri mushe).
3. Inhale dzokera kumashure, wozobuda uye utarise pamusoro pefudzi rako rekuruboshwe.
4. Inhale dzokera kunzvimbo. Tevere, exhale uye udonhedze nzeve yako yekurudyi pasi kubendekete rako rerudyi.
5. Inhale kudzoka kumusoro kusvika pakati, exhale, uye udonhedze nzeve yako yekuruboshwe kurudyi rako reruboshwe.

5. Yakagadziridzwa yakadzika-yakatarisana imbwa

1. Isa maoko ako pachigaro kana tafura iri muchiuno-kureba kana kudzika.
2. Dzokera kumashure kuitira kuti maoko ako awedzerwe uye zviuno zvako zviri pamusoro pemakumbo ako.
3. Kana iwe uchinzwa zvakanaka zvakakwana, unogona kuongorora chinzvimbo ichi nekubata dumbu rako, uchimanikidza pasi mumabhora etsoka dzako, uchisvika kuburikidza nezvitsitsinho zvako.
4. Kana uchinge wakasununguka, pusha maoko ako pasi pachigaro kana patafura kuti ubatanidze mhasuru dzakakomberedza mapepa epafudzi.
5. Gara pano ufeme. Teerera kune iyo mweya yako inonzwa mune ino chinzvimbo.

Julia aimbova mupepeti wemagazini akazova munyori wezvehutano uye "mudzidzisi pakurovedza." Kubva kuAmsterdam, iye mabhasikoro zuva rega rega uye anofamba achitenderera pasirese achitsvaga akaomeswa ziya ziya zvikamu uye akanakisa emuriwo mari.