Zvakanakira Ujjayi Kufema uye Maitiro Ekuzviita

Zvemukati

• Maitiro ekuita ujjayi kufema
• Ndezvipi zvingangobatsira?
• Yekenza uye chemotherapy kurapwa
• Zvekushungurudzika
• Nezve hypothyroidism
• Ndeapi mabhenefiti eyoga?
• Chinokosha

Zvinoenderana neCentral Michigan University, kufema kwejjayi inzira inobvumidza iwe kudzikamisa pfungwa dzako nekutarisa pakufema kwako.

Izvi zvinokubatsira iwe kukunda pfungwa dzinogona kukukanganisa kubva padanho rako rekufungisisa.

Inoshandiswa mukudzidzira iyoga, inogadzirawo ruzha runokubatsira mukugadzirisa mafambiro ako nemweya wako.

Iyo ndiyo yakajairika fomu yepranayama (kufema mweya) inoshandiswa panguva yeana (muviri kumira / pose) maitiro.

Muyoga, kufema kwakakosha zvakaenzana - dzimwe nguva kutonyanya kukosha - seyakaiswa panyama.

Kufuridzira Ujjayi kunonziwo se:

• mweya wekukunda
• kufema kwegungwa
• kufema kwenyoka
• Kuzevezera kufema
• ngonono kufema
• ujjayi pranayama

Maitiro ekuita ujjayi kufema

Sekureva kweNational Library yeMishonga, muujjayi kufema, zvese kufema uye kufema kunoitwa kuburikidza nemhuno.

Sezvauri kufema uye kufuridzira:

• Chengeta muromo wako wakavharwa.
• Dzvinyirira huro yako kusvika padanho rekuti kufema kwako kunoita ruzha runomhanya, kunge kuita ngonono.
• Chengetedza mweya wako ne diaphragm yako.
• Chengetedza kufema kwako uye kufema kwakaenzana munguva.

Izvi zvinogona kudzikamisa uye kuenzanisa.

Pakutanga, zvinogona kunzwa sekunge hausi kuwana mweya wakakwana, asi maitiro acho anofanira kuve nyore nekudzidzira.

Ndezvipi zvingangobatsira?

Zvinoenderana neNational Center on Health, Physical Activity, uye Kuremara, kufema ujjayi kunogona:

• kunatsiridza yako yevasungwa
• kusunungura kusagadzikana mumuviri wese
• gadzirisa kupisa uye kutonhorera kwemuviri, kudziisa iyo yepakati kubva mukati

Yekenza uye chemotherapy kurapwa

Iyo yakaratidza kuti iyo yoga kufema kunogona kuvandudza kukanganisika kwekurara, kushushikana, uye hutano hwepfungwa hwehupenyu hwevanhu vane gomarara vari kugamuchira chemotherapy.

Vatsvakurudzi vakagumisa kuti izvi zvakanaka zvakawanikwa zvinoda kusimbiswa mukudzidza kukuru.

Zvekushungurudzika

Iyo yakaratidza kuti zviratidzo zvakanyanyisa kuderera kune vanhu vane kushushikana kukuru kwekutambudzika kana vachipinda muchirongwa cheyoga kusanganisira kufema kwakabatana.

Nezve hypothyroidism

Chidiki chinosanganisira kudzidzisa vanhu vane hypothyroidism muyoga kufema maitiro. Mhedzisiro yacho yakaratidza mhedzisiro pamabasa avo epulmonary.

Kunyangwe pasina hutsvakurudzo hwekiriniki hwekutsigira chirevo ichi, vazhinji vevashandi veyoga vanotenda kuti kudzidzira iyo yoga yakanangana nekufema ujjayi kunogona kuenzanisa iyo yese endocrine system, zvichizobatsira vanhu vane mamiriro ehutachiona.

Ndeapi mabhenefiti eyoga?

inoratidza kuti iyo yoga, iyo yaizosanganisira kufema ujjayi, inogona kupa mabhenefiti ehupenyu, akadai se:

• kuvandudza kurara
• kuderedzwa kunetseka
• kurudziro yekurovedza muviri nguva zhinji
• kurudziro yekudya hutano

Chinokosha

Ujjayi kufema ndiyo yakajairika fomu yekudzivirira mweya inoshandiswa muyoga.

Iyo nzira inotarisa pakufema nemumhino dzako uye nekuomesa huro yako kuti uite ruzha rwakafanana nemhino yechiedza.

Kune akawanda mabhenefiti anogona kuwanikwa nekujjayi kufema, kusanganisira:

• kunatsiridza kusangana
• kusunungura kushushikana
• inodzora tembiricha yemuviri