Izibonelelo ezili-13 ze-Yoga ezixhaswa yiNzululwazi

Umxholo

• 1.Unganciphisa uxinzelelo
• 2. Kuphelisa amaxhala
• 3. Ngamana unokunciphisa ukuvuvukala
• 4. Ngaba Inokuphucula Impilo Yentliziyo
• 5. Ukuphucula uMgangatho woBomi
• 6. Ngamana Angalwa noxinzelelo
• 7. Ngaba bunokunciphisa ubuNhlungu obungapheliyo
• 8. Ngaba unokukhuthaza ukuLunga koMgangatho
• 9. Ukuphucula ukuguquguquka kunye nokulinganisela
• 10. Ngaba inokunceda ekuphuculeni ukuphefumla
• 11. Ngamana unokuKhulula iMigraines
• 12. Ukukhuthaza imikhwa yokutya esempilweni
• 13. Ngaba Yandisa Amandla
• Umgca osezantsi
• Uvavanywe kakuhle: IYoga emnene

Evela kwigama lesiSanskrit elithi "yuji," elithetha idyokhwe okanye umanyano, iyoga yinto yakudala edibanisa ingqondo nomzimba ().

Ibandakanya imithambo yokuphefumla, ukucamngca kunye neeposi eziyilelwe ukukhuthaza ukuphumla kunye nokunciphisa uxinzelelo.

Ukuziqhelanisa neyoga kuthiwa kuza nezibonelelo ezininzi kwimpilo yengqondo neyasemzimbeni, nangona ingezizo zonke ezi zibonelelo zixhaswe yisayensi.

Eli nqaku lijonga i-13 yezibonelelo ezisekwe kubungqina beyoga.

1.Unganciphisa uxinzelelo

I-Yoga yaziwa ngokukwazi kwayo ukunciphisa uxinzelelo kunye nokukhuthaza ukuphumla.

Ngapha koko, uphononongo oluninzi lubonakalisile ukuba lunokunciphisa ukugcinwa kwecortisol, eyona hormone yoxinzelelo (,).

Olunye uphononongo lubonise isiphumo esinamandla seyoga kuxinzelelo ngokulandela abafazi abangama-24 abazibona bekhathazekile ngokweemvakalelo.

Emva kwenkqubo yeenyanga ezintathu yeyoga, abasetyhini babenamanqanaba asezantsi kakhulu e-cortisol. Babenamanqanaba asezantsi oxinzelelo, uxinzelelo, ukudinwa kunye noxinzelelo ().

Olunye uphononongo lwabantu abayi-131 babeneziphumo ezifanayo, zibonisa ukuba iiveki ezili-10 zeyoga zanceda ukunciphisa uxinzelelo kunye noxinzelelo. Ikwancede ukuphucula umgangatho wobomi kunye nempilo yengqondo ().

Xa isetyenziswa yodwa okanye kunye nezinye iindlela zokunciphisa uxinzelelo, ezinje ngokucamngca, iyoga inokuba yindlela enamandla yokugcina uxinzelelo lujongiwe.

Isishwankathelo: Izifundo zibonisa ukuba iyoga inokunceda ukunciphisa uxinzelelo kunye nokunciphisa amanqanaba akho oxinzelelo lwehomoni i-cortisol.

2. Kuphelisa amaxhala

Abantu abaninzi baqala ukuziqhelanisa neyoga njengendlela yokujongana neemvakalelo zoxinzelelo.

Into enomdla kukuba, lukhona kancinci uphando olubonisa ukuba i-yoga inokunceda ukunciphisa uxinzelelo.

Kwisifundo esinye, amabhinqa angama-34 afunyaniswe enengxaki yoxinzelelo ethathe inxaxheba kwiiklasi zeyoga kabini ngeveki kwiinyanga ezimbini.

Ukuphela kwesifundo, abo babesebenzisa iyoga babenamanqanaba asezantsi oxinzelelo kuneqela lolawulo ().

Olunye uphononongo lwalandela abafazi abangama-64 abane-post-traumatic stress disorder (PTSD), ebonakala ngoxinzelelo olukhulu kunye noloyiko emva kokubhencwa kwisiganeko esibuhlungu.

Emva kweeveki ezili-10, abafazi ababesebenzisa i-yoga kanye ngeveki babeneempawu ezimbalwa ze-PTSD. Ngapha koko, i-52% yabathathi-nxaxheba ayisazifezekisi iikhrayitheriya ze-PTSD kwaphela ().

Akucaci ncam ukuba i-yoga ikwazi njani ukunciphisa iimpawu zoxinzelelo. Nangona kunjalo, igxininisa ukubaluleka kokubakho ngalo mzuzu kunye nokufumana uxolo, olunokunceda ekunyangeni uxinzelelo.

Isishwankathelo: Izifundo ezininzi zibonisa ukuba ukuziqhelanisa neyoga kungakhokelela ekwehleni kweempawu zoxinzelelo.

3. Ngamana unokunciphisa ukuvuvukala

Ukongeza ekuphuculeni impilo yakho yengqondo, ezinye izifundo zibonisa ukuba ukuziqhelanisa neyoga kunokunciphisa nokudumba.

Ukudumba yinto eqhelekileyo ekuphenduleni komzimba, kodwa ukudumba okungapheliyo kunokuba negalelo kuphuhliso lwezifo ezichasayo, ezinjengesifo sentliziyo, isifo seswekile kunye nomhlaza ().

Uphononongo luka-2015 lwahlula abathathi-nxaxheba abangama-218 baba ngamaqela amabini: abo babeziqhelanisa neyoga rhoqo kunye nababengayenzanga. Omabini la maqela emva koko enza umthambo ophakathi kunye noxinzelelo ukuze enze uxinzelelo.

Ekupheleni kwesifundo, abantu ababesebenzisa iyoga babenamanqanaba asezantsi okumakisha kunabo bangenayo ().

Kwangokunjalo, isifundo esincinci sika-2014 sabonisa ukuba iiveki ezili-12 zeyoga zinciphise ukumakisha kubantu abasindileyo abanomhlaza wamabele ngokudinwa okungapheliyo ().

Nangona uphando oluninzi luyafuneka ukuqinisekisa iziphumo eziluncedo zeyoga ukudumba, ezi ziphumo zibonisa ukuba inokunceda ukukhusela kwizifo ezithile ezibangelwa kukudumba okungapheliyo.

Isishwankathelo: Olunye uphononongo lubonisa ukuba i-yoga inokunciphisa amanqaku okumakisha emzimbeni kwaye incede ekuthinteleni izifo ezichasayo.

4. Ngaba Inokuphucula Impilo Yentliziyo

Ukusuka ekumpompa igazi emzimbeni ukuya ekuboneleleni ngezicubu ezinezakha mzimba ezibalulekileyo, impilo yentliziyo yakho yinto ebalulekileyo kwimpilo yonke.

Izifundo zibonisa ukuba iyoga inokunceda ukuphucula impilo yentliziyo kunye nokunciphisa iimeko ezinobungozi kwisifo sentliziyo.

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba abangaphezu kweminyaka engama-40 ubudala abenza i-yoga iminyaka emihlanu babenoxinzelelo lwegazi olusezantsi kunye nomgangatho wokubetha kunabo bangenayo ().

Uxinzelelo oluphezulu lwegazi sesinye sezizathu ezibangela iingxaki zentliziyo, ezinje ngokuhlaselwa sisifo sentliziyo kunye nokufa icala. Ukunciphisa uxinzelelo lwegazi kunokunceda ukunciphisa umngcipheko wezi ngxaki ().

Olunye uphando lukwacebisa ukuba ukubandakanya i-yoga kwindlela yokuphila esempilweni kunokunceda ukucothisa ukuqhubela phambili kwesifo sentliziyo.

Isifundo silandele abaguli abali-113 abanesifo sentliziyo, bejonga iziphumo zotshintsho kwindlela yokuphila ebandakanya unyaka omnye woqeqesho lweyoga kunye nokudityaniswa kokutya kunye nolawulo loxinzelelo.

Abathathi-nxaxheba babone ukwehla kwe-23% kwi-cholesterol iyonke kunye nokuncipha kwe-26% kwi-cholesterol "embi" ye-LDL. Ukongeza, ukuqhubela phambili kwesifo sentliziyo kuyeke kwi-47% yezigulana ().

Akucaci ukuba ingakanani indima yeyoga enokuba nayo xa kuthelekiswa nezinye izinto ezinje ngokutya. Nangona kunjalo inokunciphisa uxinzelelo, yenye yezona zinto zinegalelo kwisifo sentliziyo ().

Isishwankathelo: Yedwa okanye ngokudibeneyo nendlela yokuphila esempilweni, iyoga inokunceda ukunciphisa umngcipheko wesifo sentliziyo.

5. Ukuphucula uMgangatho woBomi

I-Yoga iya isiba yinto eqhelekileyo njengesixhobo sonyango sokuphucula umgangatho wobomi kubantu abaninzi.

Kwisifundo esinye, abadala abangama-135 babelwe iinyanga ezintandathu zeyoga, ukuhamba okanye iqela lolawulo. Ukuziqhelanisa neyoga kubuphucule kakhulu ubomi, kunye nemood kunye nokudinwa, xa kuthelekiswa namanye amaqela ().

Olunye uphononongo luye lwajonga indlela i-yoga enokubuphucula ngayo ubomi kunye nokunciphisa iimpawu kwizigulana ezinomhlaza.

Olunye uphononongo lwalandela abasetyhini abanomhlaza wamabele owenza i-chemotherapy. I-yoga yehle ngeempawu zekhemotherapy, ezinje nge-nausea kunye nokugabha, ngelixa ikwaphucula umgangatho wobomi ().

Uphononongo olufanayo lujonge indlela iiveki ezisibhozo zeyoga ezichaphazele ngayo abasetyhini abanomhlaza wamabele. Ekupheleni kophononongo, abasetyhini babeneentlungu ezincinci kunye nokudinwa kunye nokuphuculwa kwamanqanaba okuvuselela, ukwamkelwa kunye nokuphumla ().

Olunye uphononongo lufumanise ukuba i-yoga inokunceda ukuphucula umgangatho wokulala, ukuphucula impilo yokomoya, ukuphucula ukusebenza koluntu kunye nokunciphisa iimpawu zoxinzelelo kunye noxinzelelo kwizigulana ezinomhlaza (,).

Isishwankathelo: Olunye uphononongo lubonisa ukuba iyoga inokuwuphucula umgangatho wobomi kwaye inokusetyenziswa njengonyango olongezelelekileyo lweemeko ezithile.

6. Ngamana Angalwa noxinzelelo

Olunye uphononongo lubonisa ukuba iyoga inokuba nefuthe lokulwa nokudakumba kwaye inokunceda ukunciphisa iimpawu zoxinzelelo.

Oku kunokuba ngenxa yokuba iyoga iyakwazi ukunciphisa amanqanaba e-cortisol, ihormone yoxinzelelo echaphazela amanqanaba e-serotonin, i-neurotransmitter ehlala inxulunyaniswa noxinzelelo ().

Kwisifundo esinye, abathathi-nxaxheba kwinkqubo yokuxhomekeka etywaleni basebenzise iSudarshan Kriya, uhlobo oluthile lweyoga egxile ekuphefumlweni kwesingqisho.

Emva kweeveki ezimbini, abathathi-nxaxheba babeneempawu ezimbalwa zoxinzelelo kunye namanqanaba asezantsi e-cortisol. Babenamanqanaba asezantsi e-ACTH, ihomoni enoxanduva lokukhuthaza ukukhutshwa kwecortisol ().

Olunye uphononongo luye lwaneziphumo ezifanayo, lubonisa umanyano phakathi kokuziqhelanisa neyoga kunye nokuhla kweempawu zoxinzelelo (,).

Ngokusekwe kwezi ziphumo, iyoga inokunceda ukulwa uxinzelelo, iyodwa okanye idityaniswe neendlela zesiko zonyango.

Isishwankathelo: Izifundo ezininzi ziye zafumanisa ukuba iyoga inokunciphisa iimpawu zoxinzelelo ngokuphembelela ukuveliswa kwehormoni zoxinzelelo emzimbeni.

7. Ngaba bunokunciphisa ubuNhlungu obungapheliyo

Iintlungu ezingapheliyo yingxaki eqhubekayo echaphazela izigidi zabantu kwaye inoluhlu lwezizathu ezinokubakho, ukusuka ekonzakaleni ukuya kwisifo samathambo.

Kukho umzimba okhulayo wophando obonisa ukuba ukuziqhelanisa neyoga kunokunceda ukunciphisa iintlobo ezininzi zeentlungu ezingapheliyo.

Kwisifundo esinye, abantu abangama-42 abane-carpal tunnel syndrome bafumene isihlakala sesandla okanye benza i-yoga iiveki ezisibhozo.

Ekupheleni kophononongo, i-yoga yafunyaniswa ukuba iyasebenza ngakumbi ekunciphiseni iintlungu kunye nasekuphuculeni amandla okubamba kunokuqhekeza isihlahla ().

Olunye uphononongo ngo-2005 lubonise ukuba i-yoga inokunceda ukunciphisa iintlungu kunye nokuphucula ukusebenza komzimba kubathathi-nxaxheba nge-osteoarthritis yamadolo ().

Nangona uphando oluthe kratya luyafuneka, ukubandakanya i-yoga kwinkqubo yakho yemihla ngemihla kunokuba luncedo kwabo baneentlungu ezingapheliyo.

Isishwankathelo: I-Yoga inokunceda ukunciphisa iintlungu ezingapheliyo kwiimeko ezinje nge-carpal tunnel syndrome kunye ne-osteoarthritis.

8. Ngaba unokukhuthaza ukuLunga koMgangatho

Umgangatho wokulala ongalunganga unxulunyaniswe nokutyeba kakhulu, uxinzelelo lwegazi kunye noxinzelelo, phakathi kwezinye iingxaki (,,).

Izifundo zibonisa ukuba ukufaka i-yoga kwinkqubo yakho kunokunceda ukukhuthaza ukulala okungcono.

Kuphononongo luka-2005, abaguli abangama-69 asebekhulile babelwa ukuba basebenzise i-yoga, bathathe amalungiselelo e-herbal okanye babe yinxalenye yeqela lolawulo.

Iqela le-yoga lalala ngokukhawuleza, lalala ixesha elide kwaye laziva liphumle kakhulu kusasa kunamanye amaqela ().

Olunye uphando lujonge kwiziphumo zeyoga xa ulele kwizigulana ezine-lymphoma. Bafumanise ukuba kunciphisa ukuphazamiseka kokulala, ukuphucula umgangatho wobuthongo kunye nexesha kunye nokunciphisa isidingo semithi yokulala ().

Nangona indlela esebenza ngayo ingacacanga, i-yoga ibonakalisiwe ikhulisa ukhuselo lwe-melatonin, ihomoni elawula ukulala kunye nokuvuka ().

I-Yoga ikwanefuthe elibalulekileyo kuxinzelelo, uxinzelelo, iintlungu ezingapheliyo noxinzelelo- bonke abaxhasi baqhelekileyo kwiingxaki zokulala.

Isishwankathelo: I-Yoga inokunceda ukuphucula umgangatho wokulala ngenxa yeziphumo zayo kwi-melatonin kunye nefuthe lazo kwigalelo eliqhelekileyo kwiingxaki zokulala.

9. Ukuphucula ukuguquguquka kunye nokulinganisela

Uninzi lwabantu longeza iyoga kwinkqubo yabo yokomelela ukuphucula ubhetyebhetye kunye nokulinganisela.

Kukho uphando olunzulu oluxhasa le nzuzo, lubonisa ukuba lunokuphucula ukusebenza ngokusetyenziswa kwezinto ezithile ezijolise ekuguqukeni nasekulinganiseni.

Uphononongo lwamva nje lujonge iimpembelelo zeeveki ezili-10 zeyoga kwiimbaleki ezingama-26 zamadoda. Ukwenza i-yoga kukonyuse kakhulu amanyathelo aliqela okuguquguquka kunye nokulingana, xa kuthelekiswa neqela lolawulo ().

Olunye uphononongo lwabela abathathi-nxaxheba abangama-66 ukuba basebenzise i-yoga okanye i-calisthenics, uhlobo lomzimba lokuzilolonga.

Emva konyaka omnye, ubhetyebhetye ngokupheleleyo kwiqela leyoga lonyuke phantse amaxesha amane eqela lecalisthenics ().

Isifundo sika-2013 sikwafumanise ukuba ukuziqhelanisa neyoga kunokunceda ekuphuculeni ukulingana kunye nokuhamba kubantu abadala ().

Ukuziqhelanisa nemizuzu eyi-15-30 yeyoga yonke imihla kunokwenza umahluko omkhulu kwabo bafuna ukuphucula ukusebenza ngokunyusa ubhetyebhetye kunye nokulinganisela.

Isishwankathelo: Uphando lubonisa ukuba ukuziqhelanisa neyoga kunokunceda ukuphucula ibhalansi kunye nokwandisa ukuguquguquka.

10. Ngaba inokunceda ekuphuculeni ukuphefumla

I-Pranayama, okanye ukuphefumla iyoga, kukuziqhelanisa neyoga egxila kulawulo lokuphefumla ngokwenza imithambo yokuphefumla kunye nobuchule.

Uninzi lweentlobo zeyoga zibandakanya le mithambo yokuphefumla, kwaye izifundo ezininzi ziye zafumanisa ukuba ukuziqhelanisa neyoga kunokunceda ekuphefumleni.

Kwisifundo esinye, abafundi beekholeji abangama-287 bathatha iklasi yeeveki ezili-15 apho bafundiswa iindlela ezahlukeneyo zeyoga kunye nemithambo yokuphefumla. Ukuphela kwesifundo, babenonyuko olukhulu kumandla abalulekileyo ().

Umthamo obalulekileyo ngumlinganiso welona nani liphezulu lomoya onokugxothwa emiphungeni. Kubaluleke ngakumbi kwabo banezifo zemiphunga, iingxaki zentliziyo kunye nesifuba.

Olunye uphononongo ngo-2009 lwafumanisa ukuba ukuphefumla i-yogic kuphuculwe iimpawu kunye nomsebenzi wemiphunga kwizigulana ezinesifo sombefu ().

Ukuphucula ukuphefumla kunokunceda ukwakha unyamezelo, ukwandisa ukusebenza kunye nokugcina imiphunga kunye nentliziyo iphilile.

Isishwankathelo: I-Yoga ibandakanya iindlela ezininzi zokuphefumla, ezinokunceda ukuphucula ukuphefumla kunye nokusebenza kwemiphunga.

11. Ngamana unokuKhulula iMigraines

I-Migraines ziintloko eziphindaphindiweyo zentloko ezichaphazela uqikelelo lwe-1 kwaba-7 baseMelika minyaka le ().

Ngokwesiko, i-migraine inyangwa ngamayeza okunciphisa kunye nokulawula iimpawu.

Nangona kunjalo, ubungqina obandayo bubonisa ukuba i-yoga inokuba luncedo ekuncediseni unyango ekunciphiseni i-migraine frequency.

Uphononongo olwenziwe ngo-2007 lwahlula izigulana ezingama-72 ezineemigraines kunyango lweyoga okanye iqela lokuzinakekela iinyanga ezintathu. Ukuziqhelanisa neyoga kukhokelele ekunciphiseni ubungqongqo kwintloko, rhoqo kunye nentlungu xa kuthelekiswa neqela lokuzinyamekela ().

Olunye uphononongo lonyango izigulana ezingama-60 ezineemigraines zisebenzisa ukhathalelo oluqhelekileyo kunye okanye ngaphandle kweyoga. Ukwenza i-yoga kukhokelele ekunciphiseni okukhulu kwentloko kunye nokuqina kunokhathalelo oluqhelekileyo lodwa ().

Abaphandi bacebisa ukuba ukwenza i-yoga kunokunceda ekuvuseleleni i-vagus nerve, ebonakalisiweyo ukuba iyasebenza ekususeni i-migraines ().

Isishwankathelo: Izifundo zibonisa ukuba iyoga inokuvuselela i-vagus nerve kwaye inciphise amandla e-migraine kunye nokuhamba rhoqo, iyodwa okanye idityaniswe nenkathalo yesiqhelo.

12. Ukukhuthaza imikhwa yokutya esempilweni

Ukutya ngengqondo, okwaziwa njengokutya okunomdla, ngumbono okhuthaza ukubakho ngalo mzuzu ngelixa usitya.

Imalunga nokunaka incasa, ivumba kunye nokwakheka kokutya kwakho kwaye uqaphele naziphi na iingcinga, iimvakalelo okanye iimvakalelo ohlangabezana nazo ngelixa usitya.

Lo mkhuba ubonakalisiwe ukukhuthaza imikhwa yokutya esempilweni enceda ukulawula iswekile yegazi, ukwandisa ukwehla kobunzima kunye nokunyanga isimilo sokuziphatha okungalunganga (,,).

Kuba i-yoga ibeka ugxininiso olufanayo engqondweni, ezinye izifundo zibonisa ukuba inokusetyenziselwa ukukhuthaza indlela yokuziphatha enesidlo.

Olunye uphononongo lubandakanye i-yoga kwinkqubo yonyango yokugula ngaphandle kwesigulana kunye nezigulana ezingama-54, ukufumanisa ukuba iyoga incede ukunciphisa zombini iimpawu zokuphazamiseka kwengqondo kunye nokuzixakekisa ngokutya ().

Olunye uphononongo oluncinci lujonge indlela i-yoga eyazichaphazela ngayo iimpawu zokungalungelelanisi ukutya, ukuphazamiseka okubonakaliswa kukutya okunyanzelekileyo kunye nemvakalelo yokulahleka kolawulo.

I-Yoga yafunyanwa ibangela ukwehla kweziqendu zokutya kakhulu utywala, ukwanda kwimithambo yomzimba kunye nokwehla kancinci kubunzima ().

Kulabo abanendlela yokuziphatha yokungatyi kakuhle, ukuziqhelanisa neyoga kunokunceda kuphuhliso lokutya okusempilweni.

Isishwankathelo: I-Yoga ikhuthaza ukuba nengqondo, enokusetyenziselwa ukunceda ekutyeni okunengqondo kunye nemikhwa yokutya esempilweni.

13. Ngaba Yandisa Amandla

Ukongeza ekuphuculeni ubhetyebhetye, iyoga longezo olukhulu kwindlela yokwenza umthambo yezibonelelo zayo zokwakha amandla.

Ngapha koko, kukho iimeko ezithile zeyoga eziyilelwe ukonyusa amandla kunye nokwakha izihlunu.

Kwisifundo esinye, abantu abadala abangama-79 benza imijikelo engama-24 yokubingelela elangeni-uthotho lwezinto ezisisiseko ezisetyenziswa njengofudumezo-iintsuku ezintandathu ngeveki iiveki ezingama-24.

Bafumene ukonyuka okubonakalayo kwamandla omzimba aphezulu, unyamezelo kunye nokwehla kobunzima. Abasetyhini babenokwehla kwepesenti yamafutha omzimba, ngokunjalo ().

Isifundo sika-2015 sineziphumo ezifanayo, sibonisa ukuba iiveki ezili-12 zokuziqhelanisa zikhokelele kuphuculo kunyamezelo, ukomelela kunye nokuguquguquka kubathathi-nxaxheba abali-173 ().

Ngokusekwe kwezi zinto zifunyanisiweyo, ukuziqhelanisa neyoga kunokuba yindlela esebenzayo yokunyusa amandla kunye nonyamezelo, ngakumbi xa isetyenziswa ngokudibeneyo kunye nokuzilolonga rhoqo.

Isishwankathelo: Olunye uphononongo lubonisa ukuba iyoga inokubangela ukonyuka kwamandla, unyamezelo kunye nokuguquguquka.

Umgca osezantsi

Izifundo ezininzi ziye zaqinisekisa uninzi lwezibonelelo zengqondo nezomzimba zeyoga.

Ukuyifaka kwisiqhelo sakho kunokunceda ukuphucula impilo yakho, kwandise amandla kunye nokuguquguquka kunye nokunciphisa iimpawu zoxinzelelo, uxinzelelo kunye noxinzelelo.

Ukufumana ixesha lokuziqhelanisa neyoga amaxesha ambalwa ngeveki kunokwanela ukwenza umahluko obonakalayo xa kuziwa kwimpilo yakho.

Uvavanywe kakuhle: IYoga emnene