Iyo Ins uye Kunze kweYoga uye Scoliosis

Zvemukati

• Nei iyo yoga inobatsira scoliosis
• Tambanudza uye simbisa mativi emuviri
• Kuderedza marwadzo uye kuomarara
• Chengetedza kana kugadzirisa chinzvimbo chemuzongoza
• Zvichida mabhenefiti eyoga ye scoliosis
• Kuzivisa iyo yoga
• Ziva yako scoliosis mhando
• Tanga nekufema uchiziva
• Gamuchira izvo zvinofamba zvinogona kuve zvakasiyana kurudyi uye kuruboshwe mativi
• Tambanudza kana simbisa pazvinodiwa
• Dzoka pose, chero pose
• Ipa mudzidzisi musoro-kumusoro
• Kudzidzira yoga ne scoliosis
• Yoga inotsvaga scoliosis
• Mimwe miitiro yekutambanudza ye scoliosis
• Shandisa bolsters, rollers, kana zvimwe zvishongedzo kutambanudza
• Dzidzira chimiro chako
• Edza zvinyoro nyoro dzemuzongoza uye mativi akakombama
• Simbisa moyo wako
• Shanda wakanangana nechiyero, kwete kuenzanisa
• Nyanzvi matipi ekutanga

Kana uchitsvaga nzira dzekutarisira scoliosis, vanhu vazhinji vanotendeukira kuzviito zvemuviri. Imwe nzira yekufambisa yakawana vateveri vazhinji munharaunda ye scoliosis iyo yoga.

Scoliosis, iyo inokonzeresa padivi curve yemuzongoza, inowanzo kuve yakabatana nevana nevechiri kuyaruka, asi vanhu veese mazera vane chirwere ichi. Uye iyo musana, semamwe ese miviri yedu, inogona kuchinja nekufamba kwenguva.

Chiitwa chemuviri, senge yenguva dzose kuita kweyoga, ndeimwe nzira yekurapa chiremba wako anogona kukurudzira kuti ubatsire kutarisana nematambudziko uye marwadzo anofambidzana nescoliosis.

Izvo zvakati, pane zvimwe zvinhu zvekutarisa usati wapinda mune yoga yoga. Heano mamwe matipi uye mafambiro ekuti utange.

Nei iyo yoga inobatsira scoliosis

Yoga inogona kubatsira zvakanyanya kune avo vane scoliosis, kunyanya kupihwa kusanganiswa kwekuchinjika uye kugadzikana kwepakati kunodiwa kuita iyo yoga inoratidzika zvakanaka, sekureva kwaSami Ahmed, DPT, chiremba wepanyama kuThe Centers for Advanced Orthopedics.

Tambanudza uye simbisa mativi emuviri

Pakurovedza yoga, Ahmed anoti zvikamu zvemuviri zvakatambanudzwa, uye vamwe vanomanikidzwa kuita chibvumirano nekuita mafambiro akasiyana siyana anoda kubatirira kune imwe nzvimbo. Izvi zvinowanzo guma nekuwedzera kwekufamba kweiyo thoracic musana.

Kuderedza marwadzo uye kuomarara

"Kana tichitarisa kumuzongoza, kunyanya kune avo vane scoliosis, tinofunga nezvezvinhu zviviri zvine chekuita nekugadzikana kwayo: chimiro uye kuvhara simba," anodaro Ahmed.

Nekusimbisa kuvhara kwechisimba, uko kunoumbwa nemhasuru uye mitezo inobatanidza iyo inochengetedza musana mukuenderana kwakaringana, Ahmed anoti unogona kazhinji kuona kuderera kwekurwadziwa nekuvandudzika mukuita kwese.

Chiitwa chemuviri, senge iyo yoga, inogona kubatsira kukurudzira kugadziriswa kweiyo kwazvakarerekera musana kana kugadzirisa kurongeka kwese.

Chengetedza kana kugadzirisa chinzvimbo chemuzongoza

Ichokwadi, kumwe kuongorora kwevarwere makumi maviri nevaviri vane scoliosis vakawana kuti avo vakaita Side Plank pose vakaona kuvandudzwa kwepakutanga scoliotic curve yemuzongoza (yakayerwa seCobb angle).

Kuratidza kuvandudzika, vatori vechikamu vaidzidzira iyo yoga masekondi makumi mapfumbamwe, paavhareji yemazuva matanhatu pavhiki, kwemwedzi inopfuura mitanhatu.

Zvichida mabhenefiti eyoga ye scoliosis

• kutambanudza nzvimbo dzakasungwa nemusana
• simbisa nzvimbo dzisina kusimba dzakakanganiswa nenzvimbo yemusana
• simbisa musimboti zvakakwana
• marwadzo manejimendi
• kunatsiridza kufamba uye kuchinjika
• chengetedza kana kugadzirisa nzvimbo yemuzongoza

Kuzivisa iyo yoga

Ziva yako scoliosis mhando

Kana iwe uchifarira kuyedza yoga kudzikisira marwadzo uye kugadzirisa yako curve, Elise Browning Miller, mukuru anozivikanwa Iyengar yoga mudzidzisi (CIYT) ane MA mune yekurapa kutandara, anoti iwe kutanga unoda kunzwisisa kuti yako maitiro e scoliosis chii.

"Mune mamwe mazwi, vanofanirwa kufungidzira kuti nzira yavo inoenda nekumashure uye vanonzwisisa kutenderera nekuti kana vasingazive curve yavo, havanzwisise maitiro ekuita kugadzirisa iyo curve," anodaro. .

Tanga nekufema uchiziva

Miller paanoshanda nevadzidzi vane scoliosis, anotanga kutarisa nezve kufema kweyoga nemazita ari nyore ekuunza mweya munzvimbo dzakamanikidzwa, uko kufema kunokanganiswa.

"Kana paine kuomesa kunonamira kudivi kana mativi emusana uko scoliosis padivi uye kutenderera kunoenda, ipapo kutambanudza nzvimbo iyoyo kunogona kubvisa kusagadzikana," anowedzera.

"Nzira yacho inofanira kusanganisira kuderedza marwadzo pamwe nekugadzirisa scoliosis," anodaro Miller. Izvo zvakati, iye anonongedza kuti chakanyanya kukosha kudzikisa kurwadziwa kana kusagadzikana uye kuchengetedza iyo curve kubva pakuwedzera, izvo zvinogona kuitwa nenzira kwayo yoga.

Gamuchira izvo zvinofamba zvinogona kuve zvakasiyana kurudyi uye kuruboshwe mativi

Jenni Tarma, Yoga Medicine® nyanzvi yekurapa, anoti kana uchishandisa yoga kubatsira kubata scoliosis, iwe unofanirwa kuyeuka kuti kugoverwa kwekushushikana mumatunhu akakomberedza kwave kusaenzana nekuda kwekukomba kwemuzongoza.

"Zvikurukuru, zvinyama zviri padivi rekakona zvakapfupika uye zvakapfupika, nepo izvo zviri padivi pechiveve zviri munzvimbo yakatambanuka, uye zvingangodaro zvisina kusimba," anodaro.

Tambanudza kana simbisa pazvinodiwa

Sezvineiwo, Tarma inoti chinangwa ndechekugadzirisa imwe bharanzi uye kuyedza kuita kuti zvinhu zvienzane ne:

• yakanangwa kutambanudza pane concave kana kupfupiswa divi
• kusimbisa pane iyo convex kana yakarebesa divi

Dzoka pose, chero pose

Iye zvakare anoyeuchidza vadzidzi kuti sezvo pangave paine zvakakosha zvausingakwanise nekufamba kwekufamba, iwe unofanirwa kunzwa wakasununguka uye nekupihwa simba rekusvetuka zvinoitika izvo zvisingaiti kana kubereka. Zvinogara zvichikosha kushanda mukati meako kugona.

Ipa mudzidzisi musoro-kumusoro

Zvakajairika kuti varairidzi vafambe-fambe panguva yekirasi yeyoga uye vagadzirise panzvimbo yemunhu.

"Maoko-pazvigadziriso mumakirasi hazvireve kuti haasi patafura," anodaro Tarma, "asi ndinonyatso kurudzira kuti murairidzi azive izvo zvisati zvaitika mukirasi uye nekuvazivisa zvachose kana iwe usingade kugadziridzwa kune chero chikonzero. ”

Kudzidzira yoga ne scoliosis

Nezve iyo nzira yeyoga, Miller anofarira Iyengar nekuti inotarisa kuenderana uye kusimbisa kwekusimbisa kwekuziva, pamwe nekuchinjika.

"Iyi inzira yekurapa, uyezve, kufunga kwepfungwa kwakakosha kune ino system (kufungisisa muchiito) kwaunogara munzvimbo yakareba kwenguva yakakwana kuti ugadzirise scoliosis yako," anowedzera.

Yoga inotsvaga scoliosis

Yoga inofunga kuti Miller anokurudzira scoliosis anosanganisira:

• Hafu Yekunze Mberi Bend (Ardha Uttanasana)
• Imbwa-Yakatarisa Imbwa (Adho Mukha Svanasna) ine bhandi rakatenderedza musuwo wekusimudzira kuti iwedzere musana
• Mhashu Mhashu (Salabhasana)
• Bridge Pose (Setu Bandha)
• Kurutivi Plank (Vasisthasana)
• Kurutivi-Kurembedza Gumbo Kusimudza (Anantasana)
• Mountain Pose (Tadasana)

Mimwe miitiro yekutambanudza ye scoliosis

Shandisa bolsters, rollers, kana zvimwe zvishongedzo kutambanudza

Miller anowedzera izvo zvakatsigirwa kuvhurwa kwekumashure, sekurara pamusoro pesimbi, uye kufema kwekugadzirisa, sekurara parutivi rwako apo panhongonya peiyo scoliosis curve iri, inogona kubatsira. Ino vhura kufema uye inogadzirisa iyo curve.

Dzidzira chimiro chako

Kuziva kwemashure kwakakoshawo, uye Miller anoti anoidzidzisa pakati pemamiriro ekumira, senge muMountain pose.

Edza zvinyoro nyoro dzemuzongoza uye mativi akakombama

Kufambisa kuri nyore senge kutenderera kwemuzongoza uye kukombama kwemativi kunogona kubatsira zvakanyanya kugadzirisa kusaenzana. Nekudaro, Tarma inoti nekuda kweiyo asymmetry, mafambiro aya anozonetsa zvakanyanya kudivi rimwe kupfuura iro.

“Chinangwa ndechekudzidzisa mhando iri nani yekufamba uye kushanda padivi risina kusimba. Semuenzaniso, kana kumonyorora kurudyi kuchinetsa, ndiro divi rataizotarisa, ”anodaro. Iwe unogona kumonyorora uye kukombama padivi munzvimbo yakapfava yekugara, kungave pasi kana pachigaro.

Simbisa moyo wako

Izvo zvakati, Tarma inoratidza kuti rimwe rebasa rinofanira kunge richishanda, zvichireva kuti urikushandisa mhasuru uye mhasuru kumashure kuita kufamba, zvinopesana nekushandisa maoko ako kana maoko kuzvisimbisa pachinzvimbo. "Mhedzisiro yenguva refu inoda kuwedzerwa kusimba kwekushandura musana munzvimbo isina kwazvakarerekera," anowedzera.

Shanda wakanangana nechiyero, kwete kuenzanisa

Uye kunyangwe symmetry yakakwana inogona kunge isingawanikwe kana kutodikanwa, Tarma inoti kushanda kwazviri kunogona kubatsira kudzikamisa kusagadzikana nekuvandudza basa rese.

Nyanzvi matipi ekutanga

• Tora kurairwa kwakavanzika. Pakutanga neyoga, Tamra anokurudzira zvikamu zvakavanzika nemurairidzi ane ruzivo asati apinda mumakirasi eruzhinji. "Murairidzi akanyatsodzidziswa anogona kubatsira kuziva mativi eruvengo uye concave yemusana, kupa maitiro ekurapa akakodzera, uye kupa nhungamiro nenzira dzekugadzirisa mumakirasi eruzhinji," anodaro Tarma.
• Dzidzira zuva nezuva. Miller anoti kuita kwezuva nezuva kwakakosha, kunyangwe kana kwenguva pfupi chete. "Nekuzvipira kuita kwezuva nezuva, unogona kudzidzisa nekuita chiratidzo pamuviri kuti uwane kuwanda kwakasiyana kubva mumuviri unowirirana," anodaro.
• Dzivisa inversions kana zvinokuvadza zvinokuvadza. Zano raAhmed? Zvakanaka kudzivisa nzvimbo dzeyoga dzinokonzeresa marwadzo pamusoro pechikamu chechipiri pachiyero chegumi kusvika pagumi. "Kazhinji, ini ndaona kuti inversion poses inowanzo kuumba marwadzo zvakanyanya nekuda kwekumanikidzwa kumusana wechipfuva," anodaro .
• Shanda mukati mekuchinja kwako uye huwandu hwekufamba. Anokurudzira zvakare kudzivirira kuisa kunetseka pamitezo yemuviri wako, kunyanya kune vanotanga. Iwe unofanirwa zvakare kurerutsa chero tarisiro nezvekuti poso inofanirwa kunzwa sei. "Nekufamba kwenguva uye nekudzidzira, munhu wese anogona kusimudzira yavo yoga kuurayiwa," anodaro Ahmed.