Indlela iYoga enolwazi lweTrauma inokubanceda njani abasindileyo baphile

Umxholo

• Yintoni iYoga enolwazi ngeTrauma?
• Uziqhelanisa Njani neYoga eyaziswa ngoKonzakala?
• Izibonelelo ezinokubakho zeYoga eyaziswa ngoKonzakala
• Uyifumana njani iKlasi yeYoga yoKwazisa ngoKonzakala okanye uMyaleli
• Uphengululo lwe

Nokuba kwenzeka ntoni (okanye nini), ukufumana umothuko kunokuba neziphumo ezihlala ziphazamisana nobomi bakho bemihla ngemihla. Kwaye ngelixa unyango lunokunceda ukunciphisa iimpawu ezihlala zihleli (ngesiqhelo sisiphumo soxinzelelo lwasemva koxinzelelo) iyeza alilingani ngobukhulu. Abanye abasindileyo banokufumana impumelelo kunyango lokuziphatha kwengqondo, ngelixa abanye banokufumana amava okwexeshana- uhlobo olukhethekileyo lonyango lwengozi olugxile emzimbeni-luluncedo ngakumbi, ngokukaElizabeth Cohen, Ph.D., ugqirha wezengqondo kwiziko laseNew York City .

Enye indlela abasindileyo abanokuzibandakanya kumava e-somatic kukufumana i-yoga enolwazi. (Eminye imizekelo ibandakanya ukucamngca kunye ne-tai chi.) Uqheliselo lusekelwe kwingcamango yokuba abantu babambe ukuxhatshazwa emizimbeni yabo, utsho uCohen. Uyacacisa: "Ke xa into eyenzakalisayo okanye icelomngeni isenzeka, sinotyekelo lwebhayiloji lokuya kulwa okanye ukubhabha." Kulapho ke xa umzimba wakho ukhukuliswa ziihomoni ngenxa yengozi oyibonayo. Xa ingozi iphelile, inkqubo yakho yemithambo-luvo kuya kufuneka ibuyele umva kwimeko yayo yokuzola.

"Nokuba sele luphelile usoyikiso, abo basinde kumothuko bahlala bexhalabile ngenxa yoloyiko," utshilo uMelissa Renzi, MSW, LSW, unontlalontle onelayisenisi kunye nomhlohli weyoga oqeqeshiweyo oqeqeshelwe iYoga ukuguqula iTrauma. Oku kuthetha ukuba nangona isisongelo singasekho, umzimba womntu usaphendula engozini.

Kwaye kulapho kungena khona u-yoga onovakalelo lomothuko, njengoko "inceda ukushenxisa amandla okonzakala okungasasebenziyo ngenkqubo yakho yemithambo-luvo," utshilo uCohen.

Yintoni iYoga enolwazi ngeTrauma?

Kukho iindlela ezimbini ezahlukeneyo zeyoga esekwe kumonzakalo: trauma-uvakalelo yoga kunye ne-trauma-ukwaziswa iyoga. Kwaye ngelixa amagama evakala ngokufana ncam - kwaye ahlala esetyenziswa ngokungafaniyo - kukho umahluko obalulekileyo phakathi kwabo ngokusekwe kuqeqesho lwabahlohli.

Amaxesha amaninzi, i-yoga enovakalelo olunxunguphalisayo ibhekisa kwinkqubo ethile eyaziwa ngokuba liZiko loKonzakala loKhathazeka (i-TCTSY) ephuhliswe kwiziko leTrauma e-Brookline, eMassachusetts- eyinxalenye yeZiko eliKhulu loKwenzakala kunye nokuGcinwa kwiZiko leMithombo yezoBulungisa. Obu buchule “kukungenelela kweklinikhi kukonzakala okunzima okanye okungapheliyo, okunganyangekiyo koxinzelelo lwasemva koxinzelelo (PTSD),” ngokwewebhusayithi yeZiko.

Nangona kunjalo, ayizizo zonke iiklasi ze-yoga ezijongana nokwenzakala, zizoba kwindlela ye-TCTSY. Ke, ngokubanzi, i-yoga ethe-ethe-etheke kakhulu yomntu okhe wehlelwa kukuphazamiseka, nokuba kukwimo yelahleko ebuhlungu okanye ukubethwa, ukuphathwa gadalala kwabantwana, okanye ukwenzakala mihla le, njengaleyo ibangelwa yingcinezelo, ucacisa uRenzi. (Eyeleleneyo: Indlela ubuhlanga obuyichaphazela ngayo impilo yakho yengqondo)

Ngakolunye uhlangothi, i-yoga enolwazi nge-trauma, "icinga ukuba wonke umntu uye wafumana inqanaba elithile leentlungu okanye uxinzelelo olubalulekileyo ebomini," kusho uRenzi. “Kukho into engaziwayo apha. Yiyo ke le ndlela ixhomekeke kwimigaqo exhasa uluvo lokhuseleko, inkxaso kunye nokubandakanya bonke abo bangena emnyango. ”

Ngeli xesha, uMarsha Banks-Harold, ugqirha weyoga oqinisekisiweyo kunye nomqeqeshi oqeqeshelwe i-TCTSY, uthi i-yoga enolwazi ngomothuko ingasetyenziswa ngokutshintshanayo neyoga enomvandedwa okanye njengegama leambrela. Umgca ongezantsi: Akukho ngcaciso inye okanye igama elisetyenziselwa i-yoga enolwazi ngokwenzakala. Ke, ngenxa yeli nqaku, i-yoga e-trauma-sensitive kunye ne-trauma-enolwazi iya kusetyenziswa ngokufanayo, ngokunjalo.

Uziqhelanisa Njani neYoga eyaziswa ngoKonzakala?

I-yoga enolwazi ngokwenzakala isekwe kwisitayile se-hatha se-yoga, kwaye ugxininiso kubuchule obuchanekileyo alunanto yakwenza nefom nayo yonke into enokuyenza ngendlela abathathi-nxaxheba abaziva ngayo. Injongo yale ndlela kukubonelela abasindileyo ngendawo ekhuselekileyo yokugxila kumandla yabo umzimba ukwazisa malunga nokuthathwa kwezigqibo, ngaloo ndlela kuqiniswa ukuqonda kwabo ngomzimba kunye nokukhuthaza ukuqonda (i-into edla ngokuchaphazeleka kakubi ngumothuko), utshilo u-Banks-Harold, ongumnini we-Pies Fitness Yoga Studio.

Ngelixa iiklasi ze-yoga ezijongana nomothuko zisenokungabonakali zahluke kakhulu kwiklasi yakho yemihla ngemihla ye-boutique studio, kukho ukwahluka okulindelekileyo. Ngokwesiqhelo, iiklasi ze-yoga ezenzakeleyo azinawo umculo, amakhandlela, okanye ezinye iziphazamiso.Injongo kukunciphisa ukukhuthaza kunye nokugcina imeko-bume ezolileyo ngomculo ophantsi okanye ongenawo kwaphela, kungekho nevumba, izibane ezithobisayo kunye nabahlohli abathethileyo, uyachaza uRenzi.

Enye inkalo yeeklasi ezininzi ze-yoga ezinolwazi ngomothuko kukungabikho kohlengahlengiso lwezandla. Ngelixa iklasi yakho yokuya eshushu yeyoga imalunga nokubamba iHalf Moon pose, I-yoga ebuthathaka kakhulu-ngakumbi inkqubo ye-TCTSY- imalunga nokunxibelelana kwakhona nomzimba wakho ngelixa uhamba ngokuma.

Ukuze udale indawo ekhuselekileyo yabafundi, ulwakhiwo lweklasi ye-yoga enolwazi ngomothuko nayo inokuqikelelwa ngokwemvelo-kwaye ngenjongo yoko, ngokuka-Alli Ewing, umququzeleli weTCTSY kunye nomqeqeshi kunye nomseki weProjekthi yeSafe Space Yoga. "Njengabahlohli, sizama ukubonisa ngendlela efanayo; hlela iklasi ngendlela efanayo; ukwenza esi sikhongozeli 'sazi,' kanti ngokwenzakala kukho le nto inkulu yokungazi ukuba kuzakwenzeka ntoni emva koko," ucacisa u-Ewing. .

Izibonelelo ezinokubakho zeYoga eyaziswa ngoKonzakala

Inokuphucula unxibelelwano lomzimba wakho. I-Yoga ibeka ugxininiso ekukhuthazeni uxhulumaniso lwengqondo nomzimba, uCohen athi kubalulekile ukuba abasindileyo baphilise. "Ingqondo inokufuna into, kodwa umzimba usenokubambelela kwi-hypervigilance," utshilo. "Kubalulekile ukuba uphilise ngokupheleleyo ukuze ubandakanye ingqondo nomzimba."

Ithoba inkqubo ye-nervous. Nje ukuba udlule kwisiganeko esixinzelelekileyo okanye esibuhlungu, kunokuba nzima kwinkqubo yakho yemithambo-luvo (iziko lolawulo lwempendulo yoxinzelelo) ukubuyela kwisiseko, ngokukaCohen. "I-Yoga isebenze inkqubo ye-parasympathetic system," exelela umzimba wakho ukuba wehlise umoya, utshilo.

Igxininisa ngoku. Xa ufumene umothuko okanye umsitho oxinzelelekileyo, kunokuba nzima ukugcina ingqondo yakho ilapha endaweni yeluphu ngaphambili okanye ukuzama ukulawula ikamva- zombini ezo zinokudibanisa uxinzelelo. "Sigxile kakhulu kunxibelelwano lwethu ukuya kumzuzu wangoku. Siyibiza ngokuba 'kukuqonda okuthe qelele,' ke ukuhambahamba nokukwazi ukuqaphela uvakalelo emzimbeni wakho, okanye uqaphele ukuphefumla kwakho, utshilo u-Ewing wenkqubo yeyoga ebuthathaka.

Inceda ukubuyisela imvakalelo yokulawula. URenzi uthi: "Xa umntu esiva umothuko, amandla akhe okumelana nawo ayonganyelwa, oko kuye kumenze azive engenamandla," utshilo uRenzi. "I-yoga enolwazi ngokwenzakala inokuxhasa uxinzelelo njengoko abafundi besakha ukuzithemba nokuzithemba kubunkokheli."

Uyifumana njani iKlasi yeYoga yoKwazisa ngoKonzakala okanye uMyaleli

Uninzi lwabahlohli beyoga abagxile kukonzakalisa ngoku bafundisa iiklasi zabucala kunye neqela kwi-intanethi. Umzekelo, i-TCTSY inedatha ebanzi yabaququzeleli abaqinisekisiweyo be-TCTSY kwihlabathi liphela (ewe, iglobhu) kwiwebhusayithi yabo. Eminye imibutho yeyoga enje ngeYoga yezoNyango kunye ne-Exhale ukuya kwi-Inhale ikwenze ukuba bafumane uqeqesho olwenzakalisa abafundisa i-yoga ngokulula kwiikhompyuter kunye neeshedyuli zeklasi.

Olunye uluvo kukufikelela kwisitudiyo sakho sendawo ekuyo ukuze ubuze malunga nokuba ngubani, nokuba ngubani, onokuthi aqeqeshwe kwiyoga enolwazi ngokwenzakala. Unokubuza abaqeqeshi be-yoga Ukuba babambe iziqinisekiso ezithile, ezifana ne-TCTSY-F (isiqinisekiso somququzeleli wenkqubo ye-TCTSY esemthethweni), i-TIYTT (isiqinisekiso soQeqesho loTitshala oluThunyiweyo olusuka kwi-Rise Up Foundation), okanye i-TSRYTT (i-Trauma-Sensitive Restorative Yoga). Uqeqesho lootitshala nalo oluvela kwiRise Up Foundation). Ngenye indlela, ungabuza umqeqeshi ukuba luhlobo luni loqeqesho abanalo ngokukodwa malunga nengozi kwaye uqiniseke ukuba baqeqeshiwe kwinkqubo esemthethweni ngaphambi kokusebenza nabo.

Uphengululo lwe