Izibonelelo zeUjjayi Ukuphefumla kunye nendlela yokwenza

Umxholo

• Uyenza njani indlela yokuphefumla ujjayi
• Zeziphi izibonelelo ezinokubakho?
• Ngomhlaza kunye nonyango lwechemotherapy
• Ukudakumba
• Kwihypothyroidism
• Zithini izibonelelo zeyoga?
• Umgca wezantsi

NgokweYunivesithi yaseCentral Michigan, ukuphefumla kwe-ujjayi yindlela ekuvumela ukuba uzolise ingqondo yakho ngokujonga umphefumlo wakho.

Oku kukunceda ukoyise iingcinga ezinokukuphazamisa kwimeko yakho yokucamngca.

Isetyenziswa kuqhelaniso lweyoga, ikwenza isandi esikuncedayo ekuvumelaniseni ukuhamba kwakho nomoya wakho.

Yeyona ndlela iqhelekileyo yepranayama (ulawulo lokuphefumla) esetyenziswa ngexesha le-asana (ukuma komzimba / ukuma komzimba).

Kwiyoga, ukuphefumla kubaluleke ngokulinganayo- ngamanye amaxesha kubaluleke ngakumbi-njengokuma komzimba.

Ukuphefumla kuka-Ujjayi kukwabizwa ngokuba:

• umphefumlo oyisayo
• ukuphefumla kolwandle
• inyoka iphefumla
• kuhlebeza ukuphefumla
• erhona ukuphefumla
• ujjayi pranayama

Uyenza njani indlela yokuphefumla ujjayi

NgokweThala leencwadi leSizwe lezoNyango, ekuphefumleni i-ujjayi, ukuphefumla kunye nomphunga kwenziwa ngempumlo.

Njengoko uphefumla kwaye ukhupha umoya:

• Gcina umlomo wakho uvaliwe.
• Wunyanzele umqala wakho ukuba uphefumle wenze ingxolo engxamisekileyo, phantse ngokungathi urhona.
• Lawula ukuphefumla kwakho kunye ne-diaphragm yakho.
• Gcina inhalations kunye nomphunga wakho ulingana nexesha.

Oku kunokuthomalalisa kunye nokulinganisa.

Ekuqaleni, kunokuba ngathi awufumani moya waneleyo, kodwa ubuchule kufuneka bube lula ngokuziqhelanisa.

Zeziphi izibonelelo ezinokubakho?

NgokweZiko leLizwe lezeMpilo, uMsebenzi woMzimba, kunye nokuKhubazeka, ukuphefumla ujjayi kunoku:

• phucula uxinzelelo lwakho
• Ukukhulula uxinzelelo emzimbeni wonke
• lawula ukufudumeza nokupholisa komzimba, ukufudumeza undoqo ngaphakathi

Ngomhlaza kunye nonyango lwechemotherapy

Ukuboniswa ukuba ukuphefumla kweyoga kunokuphucula ukuphazamiseka kokulala, unxunguphalo, kunye nomgangatho wobomi bengqondo yabantu abanomhlaza abafumana ichemotherapy.

Abaphandi bagqiba kwelokuba ezi ziphumo zilungileyo kufuneka ziqinisekiswe kuphando olukhulu.

Ukudakumba

Ukuboniswa ukuba iimpawu ziye zancipha kakhulu kubantu abanengxaki yokudakumba xa bethatha inxaxheba kwinkqubo yeyoga kubandakanya ukuphefumla ngokudibeneyo.

Kwihypothyroidism

Incinci ibandakanya ukuqeqeshwa kwabantu abane-hypothyroidism kwimithambo yokuphefumla yeyoga. Iziphumo zibonise ifuthe eliluncedo kwimisebenzi yabo yemiphunga.

Nangona kungekho phando lweklinikhi ukuxhasa ibango, uninzi lweengcali zeyoga zikholelwa ukuba ukuziqhelanisa neyoga kugxile ekuphefumleni ujjayi kunokulinganisa yonke inkqubo ye-endocrine, ngaloo ndlela kunceda abantu abaneemeko ze-thyroid.

Zithini izibonelelo zeyoga?

icebisa ukuba i-yoga, enokubandakanya ukuphefumla ujjayi, inokuvelisa izibonelelo zokuphila, ezinje:

• ukuphucula ukulala
• ukunciphisa uxinzelelo
• inkuthazo yokuzilolonga rhoqo
• inkuthazo yokutya okunempilo

Umgca wezantsi

Ukuphefumla kwe-Ujjayi lolona hlobo luqhelekileyo lolawulo lokuphefumla olusetyenziswa kwiyoga.

Yindlela ejolise ekuphefumleni ngeempumlo zakho kwaye uqinise umqala wakho ukuze wenze isandi esifana nesirhorho esikhanyayo.

Zininzi izibonelelo ezinokuthi zifezekiswe ngokuphefumla kukajjayi, kubandakanya:

• ukuphucula uxinzelelo
• Ukukhululwa koxinzelelo
• kulawulwa ubushushu bomzimba