Kubatsirwa Kunoita Trauma-Inodzidziswa Yoga Inogona Kubatsira Vanopona Kuporesa

Zvemukati

• Chii chinonzi Trauma-Inodzidziswa Yoga?
• Iwe Unodzidzira Sei Trauma-Inoziviswa Yoga?
• Iwo Anogona Mabhenefiti eTrauma-Informed Yoga
• Maitiro ekutsvaga Trauma-Informed Yoga Kirasi kana Murairidzi
• Ongororo ye

Hazvina mhosva kuti chii chakaitika (kana kuti rini), kusangana nekushungurudzika kunogona kuve nemhedzisiro inogara inokanganisa hupenyu hwako hwezuva nezuva. Uye nepo kuporeswa kuchigona kubatsira kurerutsa zviratidzo (kazhinji mhedzisiro ye-post-traumatic stress disorder) mushonga hausi mumwechete-unoenderana-ese. Vamwe vanopona panjodzi vanogona kuwana budiriro necognitive behavioral therapy, nepo vamwe vangawana somatic experience - yakasarudzika mhando yetrauma therapy inonangana nemuviri - inobatsira zvakanyanya, sekureva kwaElizabeth Cohen, Ph.D., chiremba wepfungwa muNew York City. .

Imwe nzira yevanopona vanogona kuita mune yakasarudzika kusangana ndeyokushungurudzika-ruzivo yoga. (Mimwe mienzaniso inosanganisira kufungisisa uye tai chi.) Muitiro wacho unobva pane pfungwa yokuti vanhu vanobata kushungurudzika mumiviri yavo, anodaro Cohen. "Saka kana chimwe chinhu chinotyisa kana chinonetsa chikaitika, isu tine tsika yekuzvarwa yekuenda kunorwa kana kutiza," anotsanangura. Apa ndipo apo muviri wako uzere nemahormone mukutarisana nenjodzi yaunoona. Kana njodzi yaenda, tsinga dzako inofanira kudzokera zvishoma nezvishoma kumamiriro ayo akadzikama.

"Kunyange mushure mekutyisidzira kwaenda, vanopona mukushungurudzika vanowanzoramba vakabatikana mukushushikana-kwakavakirwa kutya mhinduro," anodaro Melissa Renzi, MSW, LSW, ane rezinesi mushandi wezvemagariro uye akasimbiswa yoga murairidzi akadzidzira neYoga kuShandura Trauma. Izvi zvinoreva kuti kunyangwe kunyange kutyisidzira kusisipo, muviri wemunhu uchiri kupindura njodzi.

Uye ndipo panopinda yoga inotambudza, se "inobatsira kufamba iyo isina kugadzikana simba rekushungurudzika kuburikidza nehurongwa hwako hwemitsipa," anodaro Cohen.

Chii chinonzi Trauma-Inodzidziswa Yoga?

Pane nzira mbiri dzakasiyana dze trauma-based yoga: trauma-sensitive yoga uye kushungurudzika-kuziviswa yoga. Uye nepo mazwi achinzwika kunge akafanana - uye achiwanzoshandiswa achichinjaniswa - pane zvakakosha zvakasiyana pakati pavo zvichibva pakudzidziswa kwevarairidzi.

Nguva zhinji, trauma-sensitive yoga inoreva chirongwa chainzi Trauma Center Trauma-Sensitive Yoga (TCTSY) chakagadziridzwa paTrauma Center muBrookline, Massachusetts - inova chikamu cheGreat Center for Trauma and Embodiment paJustice Resource Institute. Iyi nzira "kiriniki yekupindira kwekukuvara kwakakomba kana kusingaperi, kurapwa kunodzivirira post-traumatic stress disorder (PTSD)," maererano newebsite yeCentral.

Nekudaro, haazi ese makirasi ekushungurudza-anonzwa yoga, anodhirowa paTCTSY nzira. Saka, kazhinji, yoga-sensitive yoga inonyatso kune mumwe munhu akawana kushungurudzika, zvingave nenzira yekurasikirwa kunorwadza kana kurwiswa, kushungurudzwa kwevana, kana kushungurudzika kwezuva nezuva, zvakadai sezvinokonzerwa nekudzvinyirirwa kwakarongeka, anotsanangura Renzi. (Yakabatana: Kusarura Kunokanganisa Sei Hutano Hwako Pfungwa)

Iyo yoga inoshungurudzwa yoga, kune rumwe rutivi, "inofungidzira kuti munhu wese akasangana nenjodzi yakati rebei kana kunetseka kwakanyanya muhupenyu," anodaro Renzi. "Pane chimwe chinhu chisingazivikanwe pano. Saka, nzira yacho inotsamira pane seti yemisimboti inotsigira pfungwa yekuchengeteka, kutsigirwa, uye kubatanidzwa kune vese vanofamba nepamusuwo. "

Zvichakadaro, Marsha Banks-Harold, a certified yoga therapist uye murairidzi akadzidziswa neTCTSY, anoti trauma-informed yoga inogona kushandiswa zvakasiyana ne trauma-sensitive yoga kana seyese amburera izwi. Pazasi mutsara: Iko hakuna imwe tsananguro kana izwi rinoshandiswa kune trauma-ruzivo yoga. Nekudaro, nekuda kwechinyorwa chino, inoshungurudza-inoshungurudza uye inoshungurudza-ino ruzivo iyo yoga iri kuzoshandiswa mukuchinjana, futi.

Iwe Unodzidzira Sei Trauma-Inoziviswa Yoga?

Trauma-inoziviswa yoga yakavakirwa pamaitiro ehatha eyoga, uye kusimbisa pahunyanzvi hwekuita hakuna chekuita nefomu uye zvese zvine chekuita nemanzwire arikuita vatori vechikamu. Chinangwa cheiyi nzira kupa avo vakapona nzvimbo yakachengeteka yekutarisa pasimba re zvavo mutumbi kuti uzivise kuita sarudzo, nokudaro vachisimbisa kuziva kwemuviri wavo uye nekusimudzira pfungwa yekuzvimiririra (chimwe chinhu chinowanzo kanganiswa nekushungurudzika), anodaro Banks-Harold, anova muridzi wePIES Fitness Yoga Studio.

Nepo kushungurudzika-kunetseka kweyoga makirasi angangodaro asingaoneke akasiyana zvakanyanya kubva kune yako yemazuva ese boutique studio kirasi, kune dzimwe misiyano yekutarisira. Kazhinji, kushungurudzika-kuziviswa yoga makirasi haana mimhanzi, makenduru, kana zvimwe zvinokanganisa.Chinangwa ndechekuderedza kukurudzirwa uye kuchengetedza nzvimbo yakadzikama kuburikidza nemimhanzi yakaderera kana isina, pasina kunhuhwirira, magetsi anonyaradza, uye vadzidzisi vane inzwi rakapfava, anotsanangura kudaro Renzi.

Chimwe chikamu cheakawanda-anoziva makirasi eyoga ndiko kushomeka kwemaoko-pakugadzirisa. Ipo yako yekuenda-kune inopisa yoga kirasi iri zvese nezve kugona kweHalf Moon pozi, trauma-sensitive yoga - kunyanya chirongwa cheTCTSY - chiri chekubatanidza zvakare nemuviri wako uchifamba nepakati.

Kuti vagadzire nharaunda yakachengeteka yevadzidzi, chimiro chekashungurudzwa-chinozivisa kirasi yeyoga zvakare inofungidzirwa - uye zvine chinangwa kudaro, sekureva kwaAlli Ewing, mutungamiriri weTCTSY uye mudzidzisi uye muvambi weSafe Space Yoga Project. "Sevadzidzisi, tinoedza kuzviratidza nenzira imwecheteyo; gadzira iyo kirasi nenzira imwecheteyo; kugadzira mudziyo uyu wekuti 'tizive,' nepo nekushungurudzika kune pfungwa huru yekusaziva zvichaitika zvinotevera," anotsanangura Ewing .

Iwo Anogona Mabhenefiti eTrauma-Informed Yoga

Iyo inogona kuvandudza yako yepfungwa-muviri kubatana. Yoga inoisa simbiso yekusimudzira kubatana-kwepfungwa kubatana, uko kunonzi naCohen kwakakosha kune vanopona kuti vapore. "Pfungwa dzinogona kuda chimwe chinhu, asi muviri unogona kunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchida." "Zvakakosha pakurapa kwakazara kuti ubatanidze pfungwa nemuviri."

Inodzikamisa tsinga. Paunenge iwe wapfuura nepakati pekunetseka zvakanyanya kana chiitiko chinotyisa, zvinogona kuomera system yako yetsinga (iyo tenzi yekudzora nzvimbo yemhinduro yako yekushushikana) kudzokera kune yekutanga, sekureva kwaCohen. "Yoga inogonesa iyo parasympathetic nervous system," iyo inotaurira muviri wako kudzikama, anodaro.

Inosimbisa zviripo. Kana iwe uchinge wasangana nekushungurudzika kana chiitiko chinoshungurudza, zvinogona kunge zvakaoma kuti uchengete pfungwa dzako mune pano pane pane chiuno munguva yakapfuura kana kuyedza kudzora ramangwana - zvese zviri zviviri zvinogona kuwedzera kushushikana. "Tinotarisa zvakanyanya pakubatana kwedu kusvika panguva ino. Tinodaidza kuti" kuziva kwekuziva, "nekudaro uchifambisa kugona kuona manzwiro mumuviri wako, kana kuona mweya wako," anodaro Ewing weiyo trauma-sensitive yoga technique.

Inobatsira kutora pfungwa yekudzora. "Kana munhu akasangana neshungu, simba rake rekukunda rinokundwa, kazhinji zvichivasiya vachinzwa kupera simba," anodaro Renzi. "Yega inoshungurudzwa-yoga inogona kutsigira pfungwa yekugonesa sezvo vadzidzi vachivaka kuzvivimba uye hunyanzvi hwekuzvitungamira."

Maitiro ekutsvaga Trauma-Informed Yoga Kirasi kana Murairidzi

Vazhinji varairidzi veyoga vane hunyanzvi mukutambudzika ikozvino vari kudzidzisa zvakavanzika uye mapoka emakirasi online. Semuenzaniso, TCTSY ine yakazara dhatabhesi yeTCTSY-yakasimbiswa vafambisi pasi rese (ehe, globe) pawebhusaiti yavo. Mamwe masangano eyoga akadai seYoga yeMedicine uye Exhale kuInhale zvakare anoita kuti vawane kunetseka-vanoziva varairidzi veyoga zvakapusa nedhairekitori repamhepo uye zvirongwa zvekirasi.

Imwe pfungwa ndeyekusvika kune yako yega yoga studio kuti ubvunze nezvekuti ndiani, kana paine munhu, anogona kudzidziswa mune inoshungurudza-ruzivo yoga. Unogona kubvunza varairidzi veyoga Kana vakabata magwaro chaiwo, akadai seTCTSY-F (iyo yepamutemo TCTSY chirongwa chekufambisa chitupa), TIYTT (Trauma-Informed Yoga Teacher Training certification kubva kuRise Up Foundation), kana TSRYTT (Trauma-Sensitive Restorative Yoga). Kudzidziswa kweVadzidzisi zvakare kubva kuRise Up Foundation). Neimwe nzira, unogona kubvunza murayiridzi kuti rudzii rwekudzidziswa rwavanonyatso narwo pamusoro pekushungurudzika uye ita shuwa kuti vakadzidziswa muchirongwa chepamutemo vasati vashanda navo.

Ongororo ye