I-8 yeyoga ehamba phambili yokuHamba kwabaNtu abanesifuba

Umxholo

• Ngaba iyoga inokunciphisa iimpawu zesifuba?
• Ukuzilolonga kweYoga ukuzama
• Ukuzilolonga ngokuphefumla
• 1. Ukuphefumla komlomo oqalekisiweyo
• 2. Ukuphefumla ngokuvalwa
• 3. Ukuphefumla kukaButeyko
• UAsana yoga uhamba
• 4. I-Bridge Pose
• ICobra PZonke
• 6. Kuhleli ukujija komqolo
• Pranayama yoga ihamba
• 7. Ukuphefumla okunye kwempumlo
• 8. Ukuphefumla ngokuphumelela
• Ezinye izibonelelo zempilo zeyoga
• Uza kuthetha nini nogqirha wakho
• Umgca wezantsi

Ukuba une-asthma, awuwedwa. Phantse kwihlabathi liphela banesifo esinganyangekiyo sokudumba.

Ngokwesiqhelo, unyango lwesifuba lubandakanya amayeza kunye neendlela zokuthintela njengokuphepha okubangela. Abanye bathi iyoga inokunceda ekunciphiseni iimpawu zesifuba.

Ukuza kuthi ga ngoku, iyoga ayisiyonxalenye yonyango lwesifo sombefu. Kodwa kunokwenzeka ukuba isenzo esiqhelekileyo, nesithambileyo sinokubonelela ngesiqabu.

Kwaye, ukuba i-yoga iphucula iimpawu zakho, akukho bubi bukhulu ngokwenza oko.

Funda ukuze ufunde ngophando lwangoku emva kweyoga kunye nesifuba, kunye neendlela ezilungileyo zeyoga ukuzama.

Ngaba iyoga inokunciphisa iimpawu zesifuba?

I-Yoga ihlala icetyiswa ukulawula iimpawu zesifuba. Kodwa akukho nxu lumano phakathi kweyoga kunye nesifo se-asthma.

Ku, abaphandi bahlalutye izifundo ezili-14 bebonke abathathi-nxaxheba abangama-824. Olu phononongo luvavanye isiphumo seyoga kwiimpawu, ukusebenza kwemiphunga, kunye nomgangatho wobomi kubantu abane-asthma.

Abaphandi bafumene ubungqina obuncinci bokuba iyoga inokunceda. Baye bagqiba kwelokuba iyoga ayinakucetyiswa njengonyango oluqhelekileyo. Nangona kunjalo, inokuxhasa unyango esele lukhona, ngakumbi ukuba iyanceda umntu onesifo sombefu azive engcono.

Iziphumo zifunyenwe ezifanayo. Abaphandi bavavanye izifundo ezili-15 malunga nendlela yokuphefumla kweyoga, ukuma, kunye nokucamngca ezichaphazela ngayo iimpawu zesifuba. Abaphandi bafumene ubungqina obulinganiselweyo bokuba iyoga inokubonelela ngezibonelelo ezincinci.

Ngokwale ngxelo, akukho bungqina bokuba i-yoga inenzuzo ethile. Uphengululo olukhulu kunye nezifundo ziyafuneka ukuqonda ukuba i-yoga ingasinceda njani isifuba, ukuba kunjalo.

Kodwa ukuba ubulawula ngokufanelekileyo isifuba sakho somzimba, ayonzakalisi ukuyizama. Abantu abaninzi abane-asthma baxela ukuba baziva ngcono ngokwenza i-yoga. Kuthiwa i-yoga inokunceda ngokuphucula ukuma komzimba nokuvula izihlunu zesifuba, ezikhuthaza ukuphefumla okungcono.

Inokukufundisa ukulawula ukuphefumla kunye nokunciphisa uxinzelelo, into ebangela ukuba umntu abe neempawu zesifuba.

Ukuzilolonga kweYoga ukuzama

Xa uzama ezi ndlela zeyoga, gcina inhaler yakho yokuhlangula kufutshane. Hambisa kancinci kwaye kancinci.

Ukuba umtsha kwiyoga, jonga ugqirha kuqala. Banokuchaza indlela yokwenza ngokukhuselekileyo iyoga.

Ukuzilolonga ngokuphefumla

Imithambo yokuphefumla yenzelwe ukukunceda ufumane ulawulo lomphefumlo wakho. Xa zisenziwa ngokuchanekileyo, ezi ndlela zinokukhuthaza ukuphefumla okunempumelelo.

1. Ukuphefumla komlomo oqalekisiweyo

Ukuphefumla komlomo oqalekisiweyo yindlela yokuphelisa ukuphefumla okufutshane. Ukuzivocavoca kuzisa ioksijini engaphezulu kwimiphunga yakho, ethi icothise izinga lokuphefumla kwakho.

1. Hlala esitulweni. Khulula intamo kunye namagxa akho.
2. Tsala kancinci kancinci ngeempumlo zakho ukuya kwizibini. Gcina imilebe yakho ixakekile, ngokungathi uza kucima ikhandlela.
3. Khupha umphefumlo kancinci kancinci ngemilebe yakho ukuya kuma kwisi-4. Khupha wonke umoya kwimiphunga yakho.
4. Phinda de ukuphefumla kwakho kubuyele esiqhelweni.

2. Ukuphefumla ngokuvalwa

Ukuba une-asthma, umzimba wakho kufuneka usebenze nzima ngakumbi ukuphefumla. Ukuphefumla ngokuthothisa kunciphisa lo mzamo ngokuvula iindlela zomoya, ukomeleza izihlunu zesisu, kunye nokwandisa ukusebenza kwemiphunga kunye nentliziyo. Lo msebenzi unokunceda ukuthomalalisa iimpawu zakho zombefu.

1. Hlala esitulweni okanye ulale ebhedini. Beka isandla esinye esiswini sakho ukuze uve ukuba singena kwaye siphuma.
2. Phefumla kancinci ngeempumlo. Kuya kufuneka uve ukuba isisu sakho siyaphuma, sigcwalisa umoya njengebhaluni.
3. Phefumla ngemilebe elandelwayo, kabini okanye kathathu ubude kune-inhale yakho. Isisu sakho kufuneka sihambele ngaphakathi njengoko umoya uphuma.

Ngexesha lokuzilolonga, isifuba sakho kufuneka sihlale sizolile. Ungasibeka esinye isandla esifubeni sakho ukuqinisekisa ukuba asihambi.

3. Ukuphefumla kukaButeyko

Nangona ingafundiswanga ngokwesiko njengenxalenye yesenzo seyoga, ukuphefumla kukaButeyko kuseti yokuzivocavoca okunokunceda ukuphucula iimpawu zesifuba. Nantsi enye indlela esetyenziselwa ukuzola ukukhwehlela kunye nokuvutha.

1. Thatha umoya omncinci kwaye ubambe imizuzwana emi-3 ukuya kwemi-5. Phinda amaxesha amaninzi.
2. Khupha ngeempumlo zakho.
3. Cofa impumlo yakho ngomnwe wesikhombisi kunye nobhontsi.
4. Gcina umoya wakho imizuzwana emi-3 ukuya kwemi-5.
5. Ukuphefumla imizuzwana eli-10. Phinda ukuba iimpawu zakho ziyaqhubeka.

Ukuba iimpawu zakho aziphucuki ngaphakathi kwemizuzu eyi-10, okanye ukuba iimpawu zakho ze-asthma zinzima, sebenzisa i-inhaler yakho yokuhlangula.

UAsana yoga uhamba

Ezinye i-yoga zibangela ukuba zikhulule iimpawu zesifuba ngokuvula izihlunu zesifuba. Ungazama:

4. I-Bridge Pose

Ibhulorho yindawo yeyoga yakudala evula isifuba sakho kwaye ikhuthaze ukuphefumla okunzulu.

1. Lala ngomqolo. Beka iinyawo zakho ububanzi begxalaba ngaphandle, amadolo agobile. Beka izandla zakho phantsi, iintende zijonge phantsi.
2. Faka kwaye uhambise i-pelvis yakho phezulu, ugcine amagxa kunye nentloko ithe tyaba. Phefumla kancinci.
3. Nciphisa isinqe sakho emgangathweni.

ICobra PZonke

Njenge-Bridge Pose, iCobra Pose yandisa izihlunu zesifuba sakho. Ikwakhuthaza nokujikeleza kwegazi, okuxhasa ukuphefumla okungcono.

1. Qala ngesisu sakho. Beka iintende zakho phantsi phantsi kwamagxa akho, iminwe isasazeka kwaye ijonge phambili. Yolula imilenze yakho emva kwakho, ububanzi benyonga bodwa.
2. Cinezela i-pelvis yakho phantsi. Cinezela ezandleni zakho kwaye uphakamise umzimba wakho ongasentla, ugcine isinqe sakho sihleli. Qengqa amagxa akho umva kwaye ugcine isilevu sakho sihambelana nomgangatho ukuze umva wentamo yakho uhlale umde. Gcina imizuzu engama-15 ukuya kwe-30.
3. Nciphisa umzimba wakho ophezulu kwindawo yokuqala.

6. Kuhleli ukujija komqolo

Ukolula imisipha yakho yokuphefumla, zama ukuhlala umphetho womqolo. I-pose ikwalula izihlunu zakho zangasemva kwaye inciphise uxinzelelo kumzimba.

1. Hlala nkqo esitulweni. Tyala iinyawo zakho phantsi.
2. Jikelezisa torso yakho ngasekunene, amagxa ngaxeshanye. Beka izandla zakho ethangeni lakho lasekunene. Misa kancinci i-3 ukuya kwi-5 yokuphefumla.
3. Buyela kwiziko. Phinda kwicala lasekhohlo.

Pranayama yoga ihamba

Unokufumana izibonelelo zokuphefumla kweyoga. Obu buchule bunokwenziwa ngokwabo okanye njengenxalenye yenkqubo yesiqhelo yeyoga.

7. Ukuphefumla okunye kwempumlo

Ukuphefumla kwempumlo yindlela eyaziwayo yeyoga yokunciphisa uxinzelelo. Inokunciphisa nokuphefumla kancinci ngenxa yesifuba.

1. Hlala phantsi okanye ebhedini, imilenze iwele. Khupha umphunga. Beka ubhontsi wakho wasekunene kwimpumlo yakho yasekunene. Tsala umoya ngeempumlo zakho zasekhohlo.
2. Beka umsesane wakho wasekunene kwimpumlo yakho yasekhohlo. Khupha umoya ngeempumlo zakho zasekunene.
3. Tsala umoya ngeempumlo zakho zasekunene, uze uwuvale ngesithupha sakho sasekunene. Khupha umoya ngeempumlo zakho zasekhohlo.
4. Phinda njengoko kufuneka.

8. Ukuphefumla ngokuphumelela

Ukuphefumla ngokuphumelela yinkqubo yeyoga enokukunceda ukuphucula ukusebenza kwemiphunga, ngakumbi xa usenza ngokuphefumla okungafunekiyo. Obu buchule buquka ukuphefumla okuvakalayo, ekucingelwa ukuba kukhuthaza ukuphumla.

1. Hlala uphakamileyo, unqamle imilenze phantsi.
2. Phefumla kancinci ngeempumlo.
3. Khupha umphefumlo kancinci kancinci ngomlomo wakho, wenze isandi esithi "aah".

Njengoko uwazi lo moya, zama ukukhupha umoya phezulu ngomlomo ovaliweyo. Khupha ngeempumlo zakho ngelixa ukhupha umoya ovakalayo ukusuka emva komqala wakho.

Ezinye izibonelelo zempilo zeyoga

Ukongeza kwisikhuthazo sombefu, i-yoga ibonelela ngezibonelelo ezininzi zempilo. Oku kubandakanya izibonelelo zomzimba nezengqondo, ezinje:

• ukuphefumla okungcono
• ukuphucula impilo yentliziyo kunye nokujikeleza kwegazi
• ukwanda kolwazi lokuphefumla
• ukuphucula ukuguquguquka
• ukwanda koluhlu lokuhamba
• ibhalansi engcono
• ukuphucula amandla emisipha
• izihlunu ezinethoni
• ulawulo loxinzelelo
• uxinzelelo
• ugxininiso oluphuculweyo

Ngelixa unokufumana ezinye zezi zibonelelo emva kweseshoni enye, kungcono ukuziqhelanisa neyoga rhoqo. Ukuziqhelanisa nesiqhelo kuya kukunceda uhlale unandipha ezi zibonelelo.

Uza kuthetha nini nogqirha wakho

Nangona i-yoga inokubonelela ngesiqabu sombefu, eyona ndlela isebenzayo yokunyanga iimpawu zakho kukuthatha amayeza akho. Kukwabalulekile ukulandela imiyalelo kagqirha wakho, ngakumbi ukuba bakucela ukuba uphephe izinto ezithile ezibangela ukuba ubangele. Ugqirha wakho unokukunika isikhokelo ngexesha lokuhlolwa rhoqo.

Kuya kufuneka uthethe nogqirha wakho ukuba unamava:

• isifo sombefu, nkqu namayeza
• Ukuhla rhoqo (ngaphezulu kokuphindwe kabini ngeveki)
• ukwanda kweempawu zesifuba
• ukwanda kwesidingo sokusebenzisa inhaler yakho yokuhlangula

Ngokuxhomekeke kwiimpawu zakho, ugqirha wakho unokuncoma imihla ngemihla yeyeza ixesha elide njengenyathelo lokukhusela.

Umgca wezantsi

I-Yoga ayisiyonyango yesiqhelo sombefu. Nangona kunjalo, xa idityaniswe namayeza kunye notshintsho kwindlela yokuphila, inokuba nefuthe kunyango. Isitshixo kukuqinisekisa ukuba i-asthma yakho sele ilawulwa ngaphambi kokuzama i-yoga kunye nolunye uqeqesho.

Ugqirha wakho unokufumanisa ukuba iyoga ikulungele na. Xa ufunda iindlela zokuphefumla okanye ukuhamba kweyoga, qiniseka ukudibana nengcali enolwazi malunga nesifuba. Gcina i-inhaler yokuhlangula kufutshane kwaye wenze umthambo ngamnye ngobunono.