I-4 Yoga ibangela ukunceda kwiimpawu ze-Osteoarthritis (OA)

Umxholo

• 1. Ukuma kweNtaba
• 2. UMfazwe II
• 3. Ukubopha iAngle
• 4. Abasebenzi baQalile
• Izibonelelo zeyoga ye-OA
• Iindidi zeyoga ukuzama nge-OA
• Okukwintsusa
• Uvavanywe kakuhle: IYoga emnene

Ushwankathelo

Uhlobo oluqhelekileyo lwe-arthritis lubizwa ngokuba yi-osteoarthritis (OA). I-OA sisifo esidibeneyo apho intlala ephilileyo ebopha amathambo kumalungu adilike ngenxa yokuwohloka. Oku kungakhokelela ku:

• ukuqina
• intlungu
• ukudumba
• Uluhlu olulinganiselweyo lokuhamba ngokudibeneyo

Ngethamsanqa, utshintsho kwindlela yokuphila efana neyoga ethambileyo ibonakalisiwe ukuphucula iimpawu ze-OA. Inkqubo yesiqhelo yeyoga ithambile, kodwa soloko ufumana imvume kugqirha wakho ngaphambi kokuqala nayiphi na irejimeni yomthambo.

1. Ukuma kweNtaba

1. Yima nje ngamacala omnwe wakho omkhulu wokuchukumisa (iinzwane zakho zesibini kufuneka zihambelane kunye nezithende zakho zahluke kancinci).
2. Phakamisa usasaze iinzwane zakho, uzibeke phantsi phantsi.
3. Ukufumana isikhundla esifanelekileyo, unokugungqa ngapha nangapha okanye ngapha nangapha. Injongo kukuba ubunzima bakho bulinganiswe ngokulinganayo kunyawo ngalunye. Yima mde ngomqolo ongathathi cala. Iingalo zakho ziya kuba phantsi emacaleni akho, iintende zijonge ngaphandle.
4. Bamba indawo yokuma umzuzu omnye, ngelixa ukhumbula ukuphefumla ngaphakathi nangaphandle.

2. UMfazwe II

1. Ukusuka kwindawo yokuma, nyathela iinyawo zakho malunga neenyawo ezine.
2. Phakamisa iingalo zakho ngaphambili nasemva (hayi emacaleni) zide zihambelane nomgangatho, ugcine iintende zakho phantsi.
3. Gcina unyawo lwakho lwasekunene luthe tye kwaye ujike unyawo lwakho lwasekhohlo iidigri ezingama-90 ngasekhohlo, zilungelelanisa izithende zakho.
4. Khupha kwaye ugobe idolo lasekhohlo phezu kweqatha lakho lasekhohlo. I-shin yakho kufuneka ibonakale kumgangatho.
5. Yolula iingalo zakho ngqo, uzigcine ngokuhambelana nomgangatho.
6. Jika intloko yakho yasekhohlo ujonge kwiminwe yakho eyoluliweyo.
7. Bamba le poso ukuya kuthi ga kwimizuzu eli-1, emva koko ubuyise iinyawo zakho kwaye uphinde kwicala lasekhohlo.

3. Ukubopha iAngle

1. Qalisa ukuhlala phantsi kunye nemilenze yakho ngqo phambi kwakho.
2. Gobisa amadolo uze utsale izithende zakho kwi-pelvis yakho.
3. Beka amadolo akho emacaleni, ucinezela emazantsi eenyawo zakho kunye.
4. Gcina imiphetho engaphandle yeenyawo zakho emgangathweni ukuze ugcine indawo.

Ingcebiso yepro: Injongo yolu lwalathiso lwe-Iyengar kukuzisa izithende zakho kufutshane nentloko yakho ngaphandle kokucinezela okanye ukungonwabi. Gcina imiphetho engaphandle yeenyawo zakho emgangathweni ukuze ugcine indawo. Musa ukunyanzela amadolo akho ukuba aye ezantsi, uhlale ukhululekile. Ungayibamba le poso ukuya kuthi ga kwimizuzu emi-5.

4. Abasebenzi baQalile

NjengeNtaba yeNtaba, le yinto elula, kodwa ubuchule bubalulekile kwiziphumo ezilungileyo.

1. Hlala phantsi kunye nemilenze yakho kunye, kwaye wolule phambi kwakho (kunokukunceda ukuhlala ngengubo ukuphakamisa i-pelvis yakho).
2. Jonga ukuba ulungelelwaniso ngokuhlala ecaleni kodonga. Amagxa akho egxalaba kufuneka achukumise eludongeni, kodwa umva wakho ongezantsi kunye nomva kwentloko yakho akufuneki.
3. Qinisekisa amathanga akho, ucinezele phantsi ngelixa ujikelezisa omnye komnye.
4. Flex amaqatha akho ngelixa usebenzisa izithende zakho ukuphuma.
5. Bamba indawo ubuncinci umzuzu omnye.

Izibonelelo zeyoga ye-OA

Ngelixa unokucinga ngeyoga ikakhulu njengokomelela komzimba, izifundo zibonise ukusebenza kwayo ekunciphiseni iimpawu ze-OA. Omnye uthelekise abaguli abane-OA yezandla abazama iindlela zeyoga iiveki ezintandathu kunye nezigulana ezingayenziyoyo. Iqela elenze i-yoga lafumana isiqabu esibonakalayo kuthambile oluhlangeneyo, iintlungu ngexesha lomsebenzi, kunye noluhlu lweminwe yokuhamba.

Xa ukhetha eyona yoga ibangela i-OA, umthetho olungileyo wesithupha kukuyigcina ithambile. Ngokwe-Johns Hopkins Arthritis Centre, inkqubo yeyoga emnene ibalulekile kubantu abanalo naluphi na uhlobo lwesifo samathambo, ngakumbi xa uqala ukuqala. Ukuba une-arthritis, kuya kufuneka uphephe i-yoga enzima, kubandakanya i-Ashtanga yoga, i-Bikram yoga, kunye ne-yoga yamandla (okanye impompo yomzimba), edibanisa iyoga kunye nezinye iintlobo zomthambo.

Iindidi zeyoga ukuzama nge-OA

IArthritis Foundation icebisa ezi ntlobo zilandelayo zeyoga ethambileyo kwizigulana zamathambo:

• I-Iyengar: isebenzisa iipropu kunye nezinye izixhasi ukunceda ukubonelela ngoguqulo lwezinto ezibambekayo. Ukusebenza ngokukunceda nge-OA yamadolo.
• UAnusara: ujolise kwimithambo esekwe kumfanekiso.
• IKripalu: ijolise ngakumbi kucamngco nangaphantsi kulungelelwaniso lomzimba.
• UViniyoga: uququzelela umoya kunye nentshukumo.
• Ukunyuka kwePhoenix: kudibanisa imeko ebonakalayo kunye nogxininiso lonyango.

Okukwintsusa

Kumalunga nezigidi ezingama-50 zabantu baseMelika abafunyaniswe benesifo samathambo, uqikelelo lwezigidi ezingama-27 ezine-OA Ukuba wena okanye umntu omthandayo ufumanisa ukuba une-OA, iyoga inokunceda ekuthomalaliseni iintlungu kunye nokuqina. Qalisa ukuziqhelanisa neyoga yakho kancinci, kwaye uyigcine ithambile. Qiniseka ukuba uhlala ushushu kuqala. Ukuba uyathandabuza, thetha nogqirha wakho malunga nokuba zeziphi iintlobo zeyoga ezinokuba zezona zilungileyo kwimeko yakho, kwaye ufune umqeqeshi onamava ekusebenzeni nabantu abaneempawu ezifanayo.

Uvavanywe kakuhle: IYoga emnene