Iyo 8 Yakanyanya Yoga Inofamba Yevanhu Vane Asima

Zvemukati

• Ko yoga inogona kudzikisira zviratidzo zveAsima here?
• Yoga kurovedza kuedza
• Kufema kurovedza muviri
• 1. Kufuridzirwa kwemuromo kufema
• 2. Kufema kwekufema
• 3. Buteyko achifema
• Asana yoga inofamba
• 4. Bridge Pose
• 5. Mhungu Pose
• 6. Akagara musana twist
• Pranayama yoga inofamba
• 7. Imwe mhino yekufema
• 8. Kufema kunokunda
• Zvimwe zvehutano zvakanakira iyo yoga
• Nguva yekutaura nachiremba wako
• Chinokosha

Kana uine asima, hausi wega. Inenge kutenderera pasirese vane ichi chisingaperi chirwere chekuputika.

Kazhinji, kurapwa kwechirwere kunosanganisira mishonga uye matanho ekudzivirira sekudzivirira zvinokonzeresa. Vamwe vanoti iyo yoga inogona kubatsira kudzikisira zviratidzo zveasima.

Parizvino, iyo yoga haisi chikamu cheyakajairwa kurapa kweasthma. Asi zvinokwanisika kuti tsika yenguva dzose, yakapfava inogona kupa zororo.

Uyezve, kana iyo yoga ichivandudza zviratidzo zvako, hapana chakaipa pakuzviita.

Verenga pamusoro kuti udzidze nezve yazvino tsvagurudzo shure kweyoga uye asthma, pamwe neyakanakisa iyo yoga maitiro ekuyedza.

Ko yoga inogona kudzikisira zviratidzo zveAsima here?

Yoga inowanzo kukurudzirwa kudzora zviratidzo zveasima. Asi hapana hukama hwakagadzwa pakati peyoga uye zororo reasthma.

Mune, vatsvaguriri vakaongorora zvidzidzo gumi nezvina pamwe nevane chikamu mazana masere negumi nevatanhatu. Izvi zvidzidzo zvakayedza mhedzisiro yeyoga pazviratidzo, kushanda kwemapapu, uye mhando yehupenyu muvanhu vane asthma.

Vatsvakurudzi vakawana humbowo hushoma hwekuti iyo yoga inogona kubatsira. Vakagumisa kuti iyo yoga haigone kukurudzirwa senzira yekurapa. Zvisinei, inogona kuwedzera kurapa kuripo, kunyanya kana ikabatsira munhu ane asthma anzwe zvirinani.

Yakawana zvakafanana mhedzisiro. Vatsvaguriri vakaongorora gumi neshanu nezve maitiro ekufema kweyoga, mamiriro, uye kufungisisa zvinokanganisa zviratidzo zveasima. Vatsvagurudzo vakawana humbowo hwakaenzana hwekuti yoga inogona kupa mabhenefiti madiki.

Zvinoenderana neongororo idzi, pane humbowo hushoma hwekuti iyo yoga ine bhenefiti chaiyo. Kuongorora kukuru uye zvidzidzo zvinodiwa kuti unzwisise kuti iyo yoga ingabatsira sei asthma, kana zvachose.

Asi kana wanga uchinyatso kubata asima yako, hazvikuvadze kuzviedza. Vanhu vazhinji vane asthma vanotaura vachinzwa zvirinani nekuita iyo yoga. Zvinonzi iyo yoga inogona kubatsira nekuvandudza mamiriro uye kuvhura mhasuru dzechipfuva, izvo zvinokurudzira kufema kuri nani.

Izvo zvinogona zvakare kukudzidzisa iwe kudzora kufema uye kudzikisira kunetseka, chinowanzoitika chinokonzera zviratidzo zveasima.

Yoga kurovedza kuedza

Paunenge uchiedza aya maitiro eyoga, chengeta yako yekununura inhaler padyo. Famba zvinyoro nyoro uye zvishoma nezvishoma.

Kana iwe uri mutsva kune iyo yoga, bvunza nachiremba wako kutanga. Ivo vanogona kutsanangura maitiro ekuchengetedza yoga.

Kufema kurovedza muviri

Kufema kurovedza muviri kwakagadzirirwa kukubatsira iwe kuti uwane kudzora mweya wako. Kana ikadzidziswa nemazvo, hunyanzvi uhu hunogona kukurudzira kufema kunoshanda.

1. Kufuridzirwa kwemuromo kufema

Kutukwa kwemuromo kufema inzira inoderedza kupfupika kwemweya wekufema. Iko kurovedza kunounza yakawanda okisijeni mumapapu ako, izvo zvinoderedza mwero wako wekufema.

1. Gara pachair. Zorora mutsipa wako nemapfudzi.
2. Inhale zvishoma nezvishoma kuburikidza nemhino dzako kusvika pakuverenga maviri. Chengetedza miromo yako puckered, sekuti wave kuda kuridza kenduru.
3. Budisa zvishoma nezvishoma mumiromo yako kusvika kuhuwandu hwe4. Sunungura mweya wese kubva mumapapu ako.
4. Dzokorora kusvikira kufema kwako kwadzokera pane zvakajairwa.

2. Kufema kwekufema

Kana uine asima, muviri wako unofanirwa kushanda zvakanyanya kufema. Kufema kwemapapu kunoderedza kuita uku nekuvhura nzira dzekufema, kusimbisa mhasuru dzemudumbu, uye kuwedzera mapapu nemoyo basa. Ichi chiitwa chinogona kubatsira kudzikamisa zviratidzo zveasima.

1. Gara pachigaro kana kurara pamubhedha. Isa ruoko rumwe padumbu rako kuti unzwe kuti rinofamba mukati nekubuda.
2. Inhale zvishoma nezvishoma kuburikidza nemhino dzako. Iwe unofanirwa kunzwa dumbu rako kufamba, richizadza nemweya sebhaluni.
3. Exhale kuburikidza nemiromo yakateedzerwa, kaviri kana katatu zvakapetwa kupfuura yako inhale. Dumbu rako rinofanira kufamba mukati sezvo mhepo ichiyerera ichibuda.

Munguva yechiitwa ichi, chipfuva chako chinofanira kuramba chakamira. Iwe unogona kuisa rumwe ruoko rwako pachipfuva chako kuti uve nechokwadi chekuti harifambe.

3. Buteyko achifema

Kunyangwe isiri yetsika inodzidziswa sechikamu cheiyo yoga tsika, Buteyko kufema seti yekurovedza muviri iyo inogona kubatsira kuvandudza zviratidzo zveasthma. Heino imwe nzira inoshandiswa kudzikamisa kukosora uye kufema.

1. Tora mweya mudiki wobata kwemasekonzi matatu kusvika mashanu. Dzokorora kakawanda.
2. Exhale kuburikidza nemhino dzako.
3. Sinya mhino dzako nechokunongedzera chigunwe uye chigunwe.
4. Bata mweya wako kwemasekonzi matatu kusvika mashanu.
5. Fema kwemasekonzi gumi. Dzokorora kana zviratidzo zvako zvikaenderera.

Kana zviratidzo zvako zvikasavandudzika mukati memaminitsi gumi, kana zviratidzo zvako zveasima zvakakomba, shandisa yako kununura inhaler.

Asana yoga inofamba

Mamwe ma yoga poses anogona kubvisa zviratidzo zveasthma nekuvhura chipfuva chako mhasuru. Unogona kuedza:

4. Bridge Pose

Bhiriji iri yeiyo yoga positi iyo inovhura chifuva chako uye inokurudzira kudzika kufema.

1. Nhema kumusana kwako. Isa tsoka dzako papfudzi-hupamhi parutivi, mabvi akakotama. Isa maoko ako pasi, michindwe yakatarisana pasi.
2. Inhale uye fambisa mapepa ako kumusoro, chengetedza mapfudzi ako uye musoro wakadzika. Tora zvishoma kufema kwakadzika.
3. Zvishoma nezvishoma dzikisa chiuno chako pasi.

5. Mhungu Pose

Kufanana neBridge Pose, Cobra Pose inowedzera chipfuva chako mhasuru. Inokurudzirawo kutenderera kweropa, uko kunotsigira kufema kuri nani.

1. Tanga padumbu rako. Isa zvanza zvako pasi pasi pemapfudzi ako, zvigunwe zvakapararira uye zvakatarisa kumberi. Ruramisa makumbo ako kumashure kwako, hudyu-hupamhi hwakaparadzaniswa.
2. Dhinda mapepa ako pasi. Dhinda mumaoko ako uye simudza muviri wako wepamusoro, chengeta chiuno chako chakamira. Dzorera mapepa ako kumashure uye chengetedza chirebvu chako chakaenzana kusvika pasi kuitira kuti musana wemutsipa wako ugare wakareba. Bata kwemasekondi gumi nemashanu kusvika makumi matatu.
3. Dzikisa muviri wako wepamusoro kunzvimbo yekutanga.

6. Akagara musana twist

Kutambanudza tsandanyama dzako dzekufema, edza wakagara pasi musana. Iyo pozi zvakare inotambanudza yako mhasuru mhasuru uye inoderedza kusagadzikana mune torso.

1. Gara wakamira pachair. Dyara tsoka dzako pasi.
2. Shandura torso yako kurudyi, mapendekete akafanana. Isa maoko ako pachidya chako chokurudyi. Imbomira kwe3 kusvika ku5 kufema.
3. Dzokera kunzvimbo. Dzokorora kuruboshwe.

Pranayama yoga inofamba

Iwe unogona zvakare kubatsirwa neiyo yoga kufema inofamba. Aya matekiniki anogona kuitwa ivo vega kana sechikamu cheyakareruka yoga maitiro.

7. Imwe mhino yekufema

Imwe mhino yekufema inzira inozivikanwa yeyoga yekubvisa kushushikana. Iyo inogona zvakare kudzikisira kupfupika kwemweya wekufema nekuda kweasthma.

1. Gara pasi kana mubhedha, makumbo akayambuka. Exhale. Isa chigunwe chako chekurudyi pamhino yako yekurudyi. Inhale kuburikidza nemhino yako yekuruboshwe.
2. Isa chindori chako chekurudyi pamhino yako yekuruboshwe. Exhale kuburikidza nemhino yako yekurudyi.
3. Inhale kuburikidza nemhino yako yekurudyi, wobva waivhara nechigunwe chako chekurudyi. Exhale kuburikidza nemhino yako yekuruboshwe.
4. Dzokorora pazvinenge zvichidikanwa.

8. Kufema kunokunda

Kukunda kufema inzira yeyoga iyo inogona kubatsira kuvandudza mashandiro emapapu, kunyanya kana ichiitwa nekufema kwekufema. Maitiro acho zvakare anosanganisira mweya unonzwika, uyo unofungidzirwa kukurudzira kuzorora.

1. Gara wakareba, wakayambuka-makumbo pasi.
2. Inhale zvishoma nezvishoma kuburikidza nemhino dzako.
3. Budisa zvishoma nezvishoma mumuromo mako, uchigadzira "aah" inzwi.

Sezvauri kugona kufema uku, edza kufuridzira zvine ruzha nemiromo yakavharwa. Exhale kuburikidza nemhino dzako uchisunungura mweya unonzwika kubva kumashure kwehuro yako.

Zvimwe zvehutano zvakanakira iyo yoga

Pamusoro pekugona kudzikamisa asima, iyo yoga inopa zvakawanda zvakanaka pahutano. Izvi zvinosanganisira mabhenefiti epanyama uye epfungwa, akadai se:

• kufema kuri nani
• yakavandudzwa cardio uye kutenderera hutano
• kuwedzera kufema kuziva
• kunatsiridzwa kuchinjika
• yakawedzera huwandu hwekufamba
• bhalansi iri nani
• kunatsiridza simba remhasuru
• mhasuru dzine toni
• kushushikana manejimendi
• kushushikana kwekushushikana
• kunatsiridza kutarisa

Kunyangwe iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita izvi zvikomborero mushure memusangano mumwe chete, zviri nani kudzidzira yoga nguva dzose. Muitiro wekujaira unobatsira iwe kugara uchifarira izvi zvakanaka.

Nguva yekutaura nachiremba wako

Kunyangwe iyo yoga inogona kupa imwe asthma zororo, nzira inoshanda kwazvo yekurapa zviratidzo zvako kutora mishonga yako. Izvo zvakare zvakakosha kuteedzera zvirevo zvechiremba wako, kunyanya kana vakakubvunza kuti udzivise zvimwe zvinokonzeresa. Chiremba wako anogona kukupa nhungamiro panguva yekuongorora kwese.

Iwe unofanirwa zvakare kutaura nachiremba wako kana iwe uchinge wawana:

• kutyisa kweasthma, kunyangwe nemishonga
• kazhinji kupisa-kumusoro (kanopfuura kaviri pasvondo)
• kuwedzera zviratidzo zvechirwere
• kuwedzera kudiwa kwekushandisa yako kununura inhaler

Zvichienderana nezviratidzo zvako, chiremba wako anogona kukurudzira zuva nezuva mishonga yenguva refu senzira yekudzivirira.

Chinokosha

Yoga haisi yekurapa kweasthma. Nekudaro, kana ikasanganiswa nemushonga uye mararamiro maratidziro, inogona kuve nemhedzisiro yekurapa. Chinokosha ndechekuti uve nechokwadi chekuti asthma yatodzorwa usati waedza iyo yoga uye zvimwe zviitwa.

Chiremba wako anogona kuona kana iyo yoga yakakodzera iwe. Paunenge uchidzidza maitiro ekufema kana iyo yoga inofamba, ita shuwa yekubvunza nyanzvi iyo ine ruzivo nezve asthma. Chengetedza yako yekununura inhaler padyo uye ita yega yega zvinyoro nyoro.