Yoga yePsoriatic Arthritis: Inobatsira kana Kukuvadza?

Zvemukati

• Yoga ye psoriatic arthritis
• Yoga inotsvaga psoriatic arthritis
• Mhando dzeyoga
• Zvakanakira iyo yoga ye psoriatic arthritis
• Kuchengetedza usati watanga iyo yoga
• Tora woenda nazvo

Psoriatic arthritis (PsA) chirwere chisingaperi chinogona kukonzera kuzvimba majoini, kuomarara, uye kurwadziwa, zvichiita kuti zviome kufamba. Iko hakuna kurapwa kwePSA, asi kugara uchirovedza muviri kunogona kubatsira iwe kubata zviratidzo zvako uye unzwe zvirinani.

Mimwe mhando yekurovedza muviri inogona kushanda zvirinani kwauri kupfuura vamwe. Yoga iri yakapfava, yakaderera-maitiro maitiro ekurovedza muviri ayo anogona kuchinjiswa kune ako wega kugona. Tsvagiridzo zvakare inoratidza kuti inogona kupa zororo kubva kuzviratidzo sekurwadziwa zvinosanganiswa nePsA.

Hezvino izvo iwe zvaunofanirwa kuziva nezve iyo yoga yePsA, pamwe nezvimwe zvimiro zvekuyedza.

Yoga ye psoriatic arthritis

Yoga inokutendera iwe kuvaka simba, kuchinjika, uye kuenzanisa pasina kuisa kushushikana kwakawanda pamajoini ako. Uyezve, hapana hushoma hutano hwehupamhi hunodiwa kuti utange.

Izvo zvakakosha kuti urangarire nezve muviri wako mukuita kwako kwese. Zvimwe zvinomira zvinogona kumonyoroka uye kukombama izvo zvinogona kukuvadza PsA zviratidzo sekurwadziwa.

Nhau dzakanaka ndedzekuti dzakawanda dzeiyo yoga inogona kugadziridzwa kuti ienderane nezvaunoda. Iwe unogona zvakare kushandisa zvigadzirwa, semabhuroko uye tambo, kuti ikubatsire iwe mune yako yese tsika.

Yoga inotsvaga psoriatic arthritis

Yoga makirasi anowanzo sanganisira akasiyana poses, kana asanas. Heano mamwe emhando dzakanakisa dzevanhu vane PsA:

Akagara Spinal Twist. Gara pachigaro uine musana wepamusoro. Bhendesa mabvi ako pa-90-degree angle uye isa tsoka dzako dzakatsetseka pasi. Namaoko ako pazvidya zvako, zvinyoronyoro shandura chikamu chepamusoro chemuviri wako kudivi rimwe uye bata kwenguva pfupi. Sunungura uye dzokorora kune rimwe divi.

Bridge. Panzvimbo yakati sandara, rara nemusana maoko ako akatambanudzwa akati sandara parutivi rwako, mabvi akakotama, tsoka pasi pakatarisana nehudyu-upamhi kure, uye makumbo padyo nemagaro ako. Dzvanya pasi mutsoka dzako kusimudza chiuno chako kumusoro kwemasekondi mashoma, wobva waderera.

Cat-Mombe. Tanga pane yakati sandara nemaoko ako nemabvi pasi uye musana wako munzvimbo isina kwayakarerekera. Mabvi ako anofanira kunge ari pasi pechiuno chako uye maoko ako anofanira kunge ari pasi pemapfudzi ako. Pinda mukati pose nekutenderedza musana wako nekukanda musoro wako zvishoma. Dzokera kune kwazvakarerekera, wobva washandira mumombe pose nekudzikisa dumbu rako, kumisikidza musana wako, uye kutarisa kumusoro kumusoro. Zvinyoronyoro chinjana pakati pezvinoitika zvekutenderera kwemuzongoza.

Cobbler's Pose. Gara wakareba pane yakati sandara pasi petsoka dzetsoka dzako dzichibatana uye mabvi ako akakotamira kunze. Kuchengeta chipfuva chako kumusoro, tanga kukotamira kumberi kubva muchiuno uchishandisa magokora ako kuisa kumanikidza pahudyu dzako kutambanudza.

Kumira Pamberi Peta. Mira wakareba nemapfudzi ako akafara uye mabvi ako akakotama zvishoma. Kuchengeta musana wako wakatwasuka sezvinobvira, tanga kukotamira kumberi kubva muchiuno. Regedza maoko ako uye varegedze vakanamatira pasi. Mira ipapo kwechinguva, uye zvishoma nezvishoma simuka kumusoro, imwe vertebra panguva.

Murwi II. Tsika tsoka dzako zvakapetana zvakapetana sehurefu hwemubhedha wako, netsoka yako yekumberi yakatarisana kumberi uye tsoka yako yekumashure yakatenderedzwa ingangoita 45 kusvika 90 degrees. Tarisana nehudyu nemuviri wako wepamusoro munzira imwechete senge tsoka yako yekumashure uye simudza maoko ako kusvika pakakwirira pemapfudzi ako, uchiatambanudzira kune rimwe divi. Bhenda ibvi rako repamberi kune 90-degree angle uye ubatirire kwemasekondi makumi matatu kusvika makumi matanhatu. Dzokorora kune iro divi rakatarisana.

Mucheche Mhungu. Nhema dumbu-pasi pane yakati sandara pamusoro, uchichengeta misoro yetsoka dzako yakatsimbirirwa pasi. Dhinda mapendekete ako akati wandei pasi pemapfudzi ako kana zvishoma pamberi pako, uchikotamisa magokora ako padyo nemuviri wako. Simudza zvinyoronyoro musoro wako, mutsipa, uye chifuva kubva pasi 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 uchinge waita,

Mhando dzeyoga

Yoga yakatanga kugadzirwa muIndia makore angangoita zviuru zvishanu apfuura. Kubva ipapo, iyo tsika yakashanduka ikaita akawanda emhando dzakasiyana dzeiyo yoga, kusanganisira:

Bikram. Dzimwe nguva inonzi inopisa yoga, Bikram inoitwa mumakamuri anodziirwa kusvika 100 kusvika 110 degrees Fahrenheit. Zvinowanzo sanganisira kudzidzira kutenderera makumi maviri nematanhatu panguva yemaminitsi makumi mapfumbamwe emakirasi.

Anusara. Anusara isatomically based yoga style iyo inotarisa pakuvhura moyo. Inosimbisa kuenderana kwemuviri kwakakodzera.

Viniyoga. Aya maitiro eyoga anoshanda kurongedza kufema uye kufamba. Iyo yakasarudzika tsika inogona kushanda zvakanaka kune vanhu vane arthritis uye mamiriro akafanana.

Kripalu. Kripalu yakadzika midzi mukufungisisa uye kufema. Inowanzodzidziswa mumatanho matatu. Yekutanga inokurudzirwa kune vanhu vane arthritis, sezvo ichidzidzisa mabhesiki ezviitiko uye anatomy.

Iyengar. Yakagadzirirwa kuvaka simba uye kuchinjika, iyi mhando yeyoga inowanzo sanganisira kushandisa mijenya yemaprophu kuti muviri uite mukuenderana kwakaringana kweimwe pozi. Maitiro acho anoitwa kwenguva yakareba kupfuura zvaari mune mamwe masitaira eyoga. Inowanzoonekwa seyakachengeteka kune vanhu vane arthritis.

Ashtanga. Ashtanga yoga inosanganisira kuyerera kwakayananiswa kunoenderana nemweya. Ihwo hunhu hunoda muviri hweiyo yoga iyo inogona kunge isingakodzere vanhu vane PsA.

Zvakanakira iyo yoga ye psoriatic arthritis

Pane humbowo hwakaganhurirwa hwesainzi hwekubatsira iyoga yoga yePsA. Nekudaro, kutsvagisa kunoratidza kuti kugara uchiita tsika yegaga kunogona kuve nemhedzisiro yakanaka iyo inoderedza zvimwe zvezviratidzo zvemuviri zvinoenderana neichi chiitiko, kusanganisira:

• kurwadziwa, kunyanya mumutsipa uye kumashure
• kuwedzera kurwadziwa kushivirira
• yakagadziridzwa chiyero
• kuwedzera kuyerera kweropa
• kuwedzerwa kuchinjika
• simba rakakura remhasuru
• kuwedzera kutsungirira

Yoga yakanyanya kudarika kurovedza muviri - chimiro chemafungiro emuviri wepfungwa. Iyo inogona zvakare kupa akati wandei emanzwiro uye epfungwa mabhenefiti, anosanganisira:

• pfungwa yekudzikama
• zororo
• kushushikana mupfungwa
• simba rakakura rekurarama hupenyu zvizere
• kuderedza zviratidzo zvekuora mwoyo
• kuvandudza kuzvivimba
• tariro

Kuchengetedza usati watanga iyo yoga

Iyo inogara iri zano rakanaka kuti utarise nachiremba wako usati waedza iyo yoga kana chero imwe mhando yekurovedza muviri. Chiremba wako anogona kupa nhungamiro pane chaiwo mafambiro ekudzivirira, inokurudzirwa nguva yekurovedza muviri, uye mwero wekusimba iwe waunofanirwa kushandira.

Iwe unofanirwa zvakare kutarisa kune kuti muviri wako unonzwa sei zvese zvisati zvaitika uye mukati meyako yoga maitiro. Kuisa kusagadzikana kusiri madikanwa pamajoini anopisa kunogona kukuvadza kupisa-up. Kana imwe positi kana kuyerera kuchikonzera kurwadziwa, rega chiitiko icho ipapo ipapo. Gara uchiteerera muviri wako uye gadzirisa pazvinenge zvichidikanwa.

Zvimwe zvinomira uye yoga zvitaera zvinogona kunge zvisina kukodzera kune vamwe vanhu vane arthritis. Arthritis Foundation inokurudzira kudzivisa zvinzvimbo izvo zvinomanikidza majoini ako kukotama anodarika 90 degrees kana kuda kuenzanisa netsoka imwe. Kugara wakagara mukati menguva refu yekufungisisa kana yekufema mune mamwe marudzi eyoga zvinogona zvakare kunetsa kune vanhu vane PsA.

Tora woenda nazvo

Kugara uchirovedza muviri kunogona kubatsira kubvisa zvimwe zvezviratidzo zvePsA. Kana iwe uri kutsvaga yakapfava, yakaderera-inokanganisa chiitiko chemuviri chinogona kuchinjiswa kumuviri wako wega, ungangoda kuedza iyo yoga.

Taura nachiremba wako usati watanga chero chirongwa chekurovedza muviri. Sezvo iwe paunotanga kudzidzira iyo yoga, gara uchifunga nezve manzwiro ari kuita muviri wako uye kurerutsa chero pipi inokonzeresa iwe kurwadziwa.