I-5 Yoga Poses onokuyenza esofeni sakho ngeentsuku ezibuhlungu

Umxholo

• Izibonelelo zeyoga kubantu abaneRA
• 1. Ingayitshintsha indlela ohlangabezana ngayo nentlungu
• 2. Inokukunceda ukunciphisa ukudumba
• 3. Iphucula ukuguquguquka kunye noluhlu lwentshukumo kumalungu
• 4. Iyafikeleleka
• Iingcebiso zokuqala ukunciphisa kwiyoga
• Uvavanywe kakuhle: IYoga emnene
• Qalisa xa ungenayo i-flare esebenzayo
• Buza ujikeleze ukufumana utitshala okanye iklasi efanelekileyo
• Thetha nomhlohli
• Thetha nogqirha wakho kuqala
• Khumbula: Yenza kuphela oko unako
• Iimpawu ezi-5 zokuzama
• 1. I-yoga yesandla
• 
  
• 2. Iinyawo zeyoga
• 
  
• 3. Kuhleli ukujija
• 
  
• 4. Igxalaba kunye nentamo ithambile
• 
  
• 5. Ukulungiswa kwenja ejonge ezantsi
• 
  

Abantu abane-rheumatoid arthritis (RA) bahlala bekhangela iindlela ezintsha zokunciphisa iintlungu kunye nokugcina amalungu abo eselula.

Ngena: Yoga.

I-Yoga iye yanceda ngeendlela ezahlukeneyo zentlungu engapheliyo. Ke, iyavakala into yokuba abantu abane-RA banokujonga kumkhuba njengesixhobo esinokubakho sokujongana ne-flares kunye neentlungu zemihla ngemihla kunye neentlungu.

Izibonelelo zeyoga kubantu abaneRA

ukuba i-yoga yindlela entle yokunceda abantu abane-arthritis ukuba bandise ngokukhuselekileyo imisebenzi yabo kwaye baphucule impilo kunye nengqondo. Yiyo le nto isebenza, ngokutsho kwengcali yeyoga yootitshala kunye noogqirha abaphatha abantu abaneRA:

1. Ingayitshintsha indlela ohlangabezana ngayo nentlungu

"Olona loncedo lukhulu lokuziqhelanisa neyoga ngelixa uhlala neRA yindlela otshintsha ngayo iintlungu," utshilo uChristi Fairbrother, utitshala weyoga ogxile ekusebenzeni nabantu abanearthritis, ohlala noRA uqobo. "Iyanciphisa imbono yakho ngentlungu kwaye iphucula amandla akho okujongana nentlungu yakho."

2. Inokukunceda ukunciphisa ukudumba

Ukuziqhelanisa neyoga kubonisiwe ukunceda ukunciphisa uxinzelelo kunye nokubonakaliswa kwayo emzimbeni - {textend} iintlungu ezixineneyo okanye ukubuyela umva.

UCarrie Janiski, DO, utitshala weyoga kunye nomlawuli wezemidlalo kunye neyeza le-musculoskeletal kwi-Romeo Medical Clinic eTurlock, CA uthi: "Ukunciphisa uxinzelelo kunye neemvakalelo kuxinzelelo lwehlisa i-cortisol, eyona hormone iphambili yoxinzelelo lomntu. "Oku kunefuthe elihle kumanqanaba okudumba emzimbeni wonke, kubandakanya namalungu achaphazeleka kwiRA."

3. Iphucula ukuguquguquka kunye noluhlu lwentshukumo kumalungu

"Izigulana ezine-RA zisenokuzabalaza ngokuncipha kokudibana kwentshukumo, ukudumba kunye namalungu aqaqambayo, ukuqina kwentsasa kwasekuseni, kunye nobunzima ekwenzeni imisebenzi yemihla ngemihla ngezandla zabo," uJaniski wabelana.

"IYoga inokunceda ngeempawu ezivela kwiRA, njengoko inceda ukulwa eminye yale micimbi kunye nokugcina ukusebenza ngoku."

4. Iyafikeleleka

Nangona unokunxulumana neyoga kunye nemifanekiso yokuchasana nomxhuzulane, awunyanzelekanga ukuba wenze ezo zinto ukuze ufumane isibonelelo sokwenza oko.

“IYoga ayipheleli nje ekwenzeni i-asana yomzimba, ekwabizwa ngokuba kukuma komzimba,” utshilo uStacey Pierce-Talsma, DO, ongusihlalo wesebe lamayeza okunyanga i-osteopathic kwiTouro University California College of Osteopathic Medicine.

UGqirha Pierce-Talsma uthi: "IYoga yinto nje ephefumlayo ngokuhamba kunye nokwazisa." Oku kunokukhangeleka njengokufikeleleka njengokuhlala kamnandi esitulweni, ubeke izandla zakho esiswini, kwaye ujonge ukuphefumla kwakho. ”

Iingcebiso zokuqala ukunciphisa kwiyoga

Uvavanywe kakuhle: IYoga emnene

Abantu abanemicimbi yokuhamba ngamanye amaxesha bayoyika malunga nokuthatha isenzo somzimba esitsha. Nantsi into ethethwa ziingcali malunga nendlela onokuthi uqale ngayo kamnandi:

Qalisa xa ungenayo i-flare esebenzayo

"Into entsha ihlala ilula ukujongana nayo xa unezinto ezimbalwa kwipleyiti yakho," utshilo uFairbrother.

Awunyanzelekanga ukuba uzive ungcono okhe waziva ukuze uqalise- {textend} kodwa licebo elilungileyo ukulinda de ube uziva ulungile noko ngaphambi kokuzama i-yoga okokuqala.

Buza ujikeleze ukufumana utitshala okanye iklasi efanelekileyo

"Ukuba ulilungu leqela lenkxaso yesifo samathambo, babuze ukuba bayaya na kwiklasi yeyoga kwaye bangancoma bani," u-Fairbrother ucebisa. “Ukuba unomhlobo okanye ilungu losapho elijongana nemeko yempilo engapheliyo, babuze. Ufuna ukufumana utitshala weyoga okanye ugqirha weyoga okhululekile kwaye onobuchule ekusebenzeni nabantu abanezakhono ezahlukeneyo. ”

Ukuba awukwazi ukufumana umntu ngokubuza ngeenxa zonke, zama izixhobo ze-intanethi ezinje ngeNethiwekhi yeYoga yeNethiwekhi okanye iYoga yeArthritis ukukhangela utitshala kwindawo yakho.

Thetha nomhlohli

"Ngaphambi kokuba uye eklasini, chukumisa isiseko kunye nomhlohli kwaye uchaze iimfuno zakho," ucebisa u-Fairbrother. Baza kukuxelela ukuba iklasi yabo ikulungele okanye benze iingcebiso zento eyahlukileyo. ”

Thetha nogqirha wakho kuqala

"Ukuba unayo i-RA, qiniseka ukuba uthethe nogqirha wakho ngaphambi kokuqala inkqubo yeyoga," utshilo uGqirha Janiski.Bangakwazi ukwenza izindululo malunga neentshukumo ekufuneka uzenzile okanye ongamele uzenze. ”

Khumbula: Yenza kuphela oko unako

"Soloko umamela umzimba wakho - {textend} oyena titshala wakho mkhulu," utshilo uGqirha Janiski. “Sukuzama ukutyhala ngamandla. Yindlela abantu abonzakala ngayo kwiyoga. ”

U-Fairbrother uyavuma, ephawula ukuba “zininzi iindlela zokuma, ukucamngca, kunye neendlela zokuphefumla kwiyoga, ke ngoko khetha ezo zingamenzi mandundu uRA wakho. I-Yoga ngumzamo kwaye ukuba izihlunu zakho zibuhlungu ngosuku olulandelayo, kulungile. Ukuba uziva buhlungu ngaphezulu kweeyure ezingama-24 kamva, uyoyisile kwaye kufuneka urhoxe kwixesha elizayo. ”

Akufanele uve iintlungu ezidibeneyo kwiyoga, uyongeza. Ke ukuba uyayenza, inokuba ngumqondiso wokuba uyazityhala kakhulu.

Iimpawu ezi-5 zokuzama

Ukuba uziva unomdla wokufumana i-yoga, ubuya nayo ekhaya. Nazi ezintlanu ezithandwa nguPackard noFairbrother ukuzama, nokuba awuziva ungcono.

1. I-yoga yesandla

1. Qala ngokwenza amanqindi ngezandla zakho, emva koko wandise yonke iminwe ngokuthe ngqo ngaxeshanye.
2. Utshintsho ekucingeni nasekungqineni umnwe ngexesha, ngoko isandla sakho senza intshukumo yamaza njengoko ivula kwaye ivale.
3. Qhubeka uvula kwaye uvale izandla zakho ngelixa uqala ukwenza isangqa esihlahleni. Ungavula kwaye uvale izandla zakho kwaye ubiyele izihlahla kumacala omabini? Zivavanye!
4. Gcina intshukumo iqhubeka, kodwa ngoku vula iingalo zakho ziye ecaleni ukuze uzisongele izandla zakho kude kube ngamagxa akho.

Yenza into entle. "Lo ngumdaniso wengalo otolika kakhulu, kwaye akukho ndlela ichanekileyo okanye engalunganga yokwenza," utshilo uFairbrother.

2. Iinyawo zeyoga

1. Ngoxa uhleli esihlalweni, qalisa ukugubha iinyawo zakho phambili nangemuva, ukuza kwiinzwane zakho uze ubuyele kwizithende zakho.
2. Xa unyikima emva kwizithende zakho, bamba ukubala okungu-3 emva koko uphinde unyikime kwakhona.
3. Emva koko, jika iinzwane zakho ngexesha elinye, ngokungathi uzama ukukhetha into phantsi, emva koko ukhulule.
4. Oku akufuneki kuzenze iinyawo zakho zityeke, ukuba kunjalo, buyela umva kancinci.

3. Kuhleli ukujija

1. Ukuhlala kamnandi, wandise ngesithsaba sentloko yakho, ukuya phezulu eluphahleni.
2. Thatha isandla esinye emva kwakho kunye nesinye isandla uye edolweni elichaseneyo.
3. Faka, kunye ne-exhale, zibandakanye esiswini sakho ngelixa ujika kwisandla emva kwakho.
4. Hlala apha uphefumle. Ngomkhuhlane wakho olandelayo, buyela kwiziko.
5. Phinda kwelinye icala.

4. Igxalaba kunye nentamo ithambile

1. Ngelixa uhleliyo, phefumla kwaye wandise ngesithsaba sentloko yakho.
2. Yibambe isilevu kancinane ungene emqaleni wakho. Exhale kwaye ujonge nasiphi na isixa phezu kwegxalaba lakho lasekunene (nantoni na ekhululekile).
3. Ukungenisa umva ubuyele kwiziko, emva koko uphefumle kwaye ujonge ngaphezulu kwegxalaba lasekhohlo.
4. Phefumlela ngaphakathi kwiziko. Emva koko, khupha kwaye ulahle indlebe yakho yasekunene ezantsi kwigxalaba lasekunene.
5. Bhala ngaphakathi ukuya kwiziko, khupha, kwaye ulahle indlebe yakho yasekhohlo kwicala lakho lasekhohlo.

5. Ukulungiswa kwenja ejonge ezantsi

1. Beka izandla zakho esihlalweni okanye kwitafile ephakame esinqeni okanye esezantsi.
2. Buyela umva ukuze iingalo zakho zandiswe kwaye iinyonga zakho zingaphezulu kwamaqatha akho.
3. Ukuba uziva uphile ngokwaneleyo, unokusijonga esi sikhundla ngokubandakanya isisu sakho, ngokucinezela ezantsi kwiibhola zeenyawo zakho, ngelixa ufikelela kwizithende zakho.
4. Ukuba ukhululekile, cinezela izandla zakho phantsi kwisitulo okanye itafile ukubandakanya izihlunu ezijikeleze amagxa egxalaba.
5. Hlala apha uphefumle. Nika ingqalelo kwindlela ophefumla ngayo kule ndawo.

UJulia wayengumhleli wamaphephancwadi owayesakuba ngumbhali wezempilo kwaye "ungumqeqeshi kuqeqesho." Ngokusekwe eAmsterdam, uhamba ngeebhayisekile yonke imihla kwaye uhambahamba kwihlabathi liphela ekhangela iiseshini ezinzima zokubila kunye nemali yokutya yemifuno.