I-Yoga yezifo zikaParkinson: Iipesenti ezili-10 zokuzama, kutheni isebenza, kunye nokunye

Umxholo

• 1. Ukuma kweNtaba
• 2. Ukukhahlela phezulu
• 3. Ukuma Phambili Bend
• 4. UMfazwe II
• 5. Umthi wokubamba
• 6. Inkumbi
• 7. Pose yomntwana
• 8. Ingqengqele Bound Angle
• 9. Imilenze yokuNyusa-udonga
• 10. Isidumbu Pose
• Ngaba iyasebenza ngokwenene?
• Umgca wezantsi

Kutheni iluncedo

Ukuba unesifo sikaParkinson, unokufumanisa ukuba ukuziqhelanisa neyoga kwenza okungaphezulu kunokukhuthaza nje ukuphumla kwaye kukunceda ukuba ulale kamnandi ebusuku. Inokukunceda ukuba uqhelane ngakumbi nomzimba wakho kunye namandla awo.

Umzekelo, ezinye zibeka ekujoliseni amaqela athile emisipha, onokuwasebenzisa kwinzuzo yakho ukunceda ukulawula ukungcangcazela. Unokusebenzisa ukuziqhelanisa kwakho ukunceda ukwandisa ukuhamba kwakho, ubhetyebhetye, kunye namandla.

Qhubeka ufunda ukuze ufunde ukuba ezi ntshukumo zinokunceda njani ukuphucula umgangatho wobomi. Khumbula ukuba wena kunye nokusebenza kwakho kuya kutshintsha imihla ngemihla. Ukuyeka izinto ozilindeleyo kuya kukunceda ubekhona kumzuzu ngamnye.

1. Ukuma kweNtaba

Ukuma okumileyo kunokunceda ukuphucula ibhalansi kunye nokuma. Inceda ukuqinisa amathanga, amadolo kunye namaqatha. Inokukunceda ukunciphisa iintlungu zesciatic.

Izihlunu zasebenza:

• ii-quadriceps
• izibophelelo
• ii-rectus zesisu
• Ukudlula kwisisu

Ukwenza oku:

1. Yima neenzwane zakho ezinkulu uchukumise kwaye izithende zakho zahlukene kancinci.
2. Vumela iingalo zakho zixhomekeke emacaleni akho. Iintende zakho kufuneka zijonge phambili.
3. Zive ukhululekile ukulungelelanisa ububanzi beenyawo zakho kunye nokuma kweengalo zakho ukuxhasa ibhalansi yakho.
4. Yenza izihlunu zakho zethanga kwaye ubeke amadolo amancinci emadolweni. Kuya kufuneka ume umde-le yokugoba kukunceda ukwenza izihlunu zakho zethanga zikuthintele ekutshixeni amadolo akho.
5. Yiva umgca wamandla obaleka emaqatheni akho uye kwisithsaba sentloko yakho.
6. Hlaziya amahlombe akho kwaye uvule indawo yakho yentliziyo.
7. Ungahlala uzolile, okanye ususe ubunzima bakho ngaphambili nangasemva, kunye necala kwicala.
8. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.

2. Ukukhahlela phezulu

Le yenye indawo yokuma enokukunceda ukuphucula ukuma kwakho kunye nokulingana. Yolula amagxa kunye neekhwapha, ezinokuthi zikhulule umqolo obuhlungu.

Izihlunu zasebenza:

• i-rectus kunye ne-transversus abdominis
• izibophelelo
• biceps
• serratus ngaphambili

Unokukufumanisa kulula ukutshintshela kwiSalute ePhezulu kwiPose Pose.

Ukwenza oku:

1. Ukusuka kwiNtaba yeNtaba, phakamisa iingalo zakho ngaphezulu kwentloko yakho.
2. Yandisa iingalo zakho ngaphezu kwamagxa akho.
3. Ukuba ubhetyebhetye bakho buyakuvumela, zisa iintende zezandla zakho kunye ukuze wakhe indawo yokuthandaza ngaphezulu.
4. Hlaziya amahlombe akho njengoko ufikelela phezulu eluphahleni ngeminwe yakho.
5. Yiva umgca wamandla obaleka emaqatheni ukuya phezulu ngomqolo kunye nangaphandle kwesithsaba sentloko yakho.
6. Khulula umva wentamo yakho. Ukuba ikulungele, jika ujonge phezulu kwizithupha zakho.
7. Yandisa umqolo wakho njengoko ubamba umsila wakho ezantsi nangaphantsi.
8. Ukuphefumla ngokunzulu kwesi sikhundla ukuya kuthi ga kwimizuzu eli-1.

3. Ukuma Phambili Bend

Ukuma kokuthomalalisa kunceda ukomeleza imilenze yakho, amadolo kunye nesinqe. Ngenxa yokucamngca kwendalo, le poso ikwacingelwa ukuba iyanceda ukunciphisa uxinzelelo kunye noxinzelelo.

Izihlunu zasebenza:

• izihlunu zomqolo
• ipiriformis
• imisipha
• gastrocnemius
• gracilis

Ukwenza oku:

1. Yima iinyawo zakho ngokuthe ngqo phantsi kwenyonga yakho.
2. Ngezandla zakho ezinqeni, jinga kumalungu e-hip ukuze usonge phambili.
3. Yandisa umqolo wakho njengoko ugoba phambili.
4. Beka izandla zakho phantsi nakweyiphi na indawo efanelekileyo.
5. Ukuba kukho imfuneko, qhubeka ugobe amadolo.
6. Gxila ekukhululeni uxinzelelo kumqolo wakho osezantsi kunye nasezinqeni.
7. Tuck isilevu sakho esifubeni sakho kwaye uvumele intloko yakho ukuba iwe phantsi emgangathweni.
8. Hlala kule ndawo umzuzu omnye.
9. Ukukhupha i-pose, thabatha izandla zakho ezinqeni, wandise i-torso yakho, kwaye uziphakamisele phezulu ukuze ume.

4. UMfazwe II

Le yimilo yeklasikhi yokuma. Inceda ukomeleza imilenze kunye namaqatha ngelixa usandisa amandla akho. Yindlela elungileyo yokwolula isifuba, amagxa, kunye nokugcuma.

Izihlunu zasebenza:

• ii-quadriceps
• abenzi bamathanga
• deltoids
• gluteus medius
• i-rectus kunye ne-transversus abdominis

Unokukufumanisa kulula ukutshintshela kwiQhawe II ukusuka kwiNtaba yeNtaba.

Ukwenza oku:

1. Ukusuka kwiNtaba yeNtaba, nyathela unyawo lwakho lwasekhohlo ngasemva iinzwane zakho zijonge kwikona encinci.
2. Gcina unyawo lwakho lwasekunene lujonge phambili.
3. Phakamisa iingalo zakho ukuze zihambelane nomgangatho, kunye neentende zakho zijonge phantsi.
4. Cothisa kancinci idolo lakho lasekunene.
5. Qinisekisa ukuba idolo lakho alidluli edlula iqatha lakho. Umgca othe ngqo kufuneka ubaleke eqatheni lakho uye emadolweni.
6. Cinezela ngokuqinileyo kwiinyawo zombini njengoko usolula umqolo wakho kwaye wandise amandla akho ngaphambili nangasemva kwezandla zakho.
7. Gcina ujonge ngaphaya kweminwe yakho yangaphambili.
8. Gcina le pose ukuya kwimizuzwana engama-30.
9. Phinda kwelinye icala.

5. Umthi wokubamba

Le yindawo yokulinganisa esekwe. Inceda ukomeleza amaqatha, imilenze, kunye nomqolo ngelixa wolula amathanga, isifuba kunye namagxa. Oku kunokunceda ukuphucula ibhalansi ngelixa ukhulula iintlungu zesciatic.

Izihlunu zasebenza:

• i-rectus kunye ne-transversus abdominis
• adductor longus
• Iliacus
• ii-quadriceps
• imisipha

Ukwenza oku:

1. Yima kufutshane nesihlalo okanye udonga ulungelelwano nenkxaso.
2. Qala ukuthwala ubunzima bakho ngeenyawo zakho zasekhohlo.
3. Yiza nonyawo lwakho lwasekunene kwiqatha lakho lasekunene, ithole, okanye ethangeni.
4. Kuphephe ukucinezela unyawo lwakho emadolweni.
5. Yiza neengalo zakho ezinqeni zakho, xa uthandaza zibeke phambi kwesifuba sakho, okanye wandise ngaphezulu.
6. Zive ukhululekile ukuzisa izandla zakho kwinkxaso yakho ibhalansi eyongeziweyo.
7. Gcina ukujonga kwakho kugxile kwinqanaba eliphambi kwakho.
8. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-1.
9. Phinda kwelinye icala.

6. Inkumbi

Le backbend ithambileyo inokunceda ukomeleza umzimba wakho ongaphezulu, umqolo kunye namathanga. Iyakhuthaza amalungu esisu, anokunceda ukunciphisa isisu, ukuqumba, kunye nokuqunjelwa.

Izihlunu zasebenza:

• trapezius
• Ispinae esisidanga
• gluteus maximus
• triceps

Ukwenza oku:

1. Lala esiswini sakho ngeengalo ecaleni lomzimba kunye neentende zakho zijonge phezulu.
2. Yizisa iinzwane zakho ezinkulu kunye nezithende zakho.
3. Phumla ibunzi lakho kancinci emgangathweni.
4. Phakamisa intloko, isifuba, kunye neengalo kwinqanaba okanye yonke indlela eya phezulu.
5. Unako ukuphakamisa imilenze yakho ukuba ikhululekile.
6. Phumla kwiimbambo zakho ezisezantsi, isisu, kunye ne-pelvis.
7. Yiva umgca wamandla uphuma ezandleni zakho.
8. Gcina ujonge phambili okanye kancinci ngaphezulu.
9. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.
10. Emva kokufumana umoya kunye nokuphumla, unokuphinda ubambe kanye okanye kabini.

7. Pose yomntwana

Le bend yokubuyisela phambili yindawo efanelekileyo yokuphumla. Yolula ngobunono isinqe, amathanga, kunye namaqatha ukunceda ukunciphisa uxinzelelo kunye neentlungu ngasemva. Inceda nokuzola ingqondo, ukunciphisa uxinzelelo kunye nokudinwa.

Izihlunu zasebenza:

• izihlunu zomqolo
• imisipha
• tibialis ngaphambili
• trapezius

Ukwenza oku:

1. Hlala emva kwizithende ngamadolo kunye okanye uhlukane kancinci.
2. Unokubeka umqamelo phantsi komzantsi wakho wenkxaso.
3. Hamba izandla zakho phambi kwakho njengoko ujinga esinqeni ukusonga phambili.
4. Gcina iingalo zakho zandisiwe phambi kwakho, okanye uze neengalo zakho ecaleni komzimba wakho.
5. Phumla ibunzi lakho phantsi.
6. Vumela isifuba sakho ukuba siwele emadolweni njengoko uphefumla nzulu.
7. Qaphela nakuphi na ukuqina okubambe emzimbeni wakho, kwaye ujonge ukukhupha le ngxaki.
8. Hlaziya kule ndawo ukuya kuthi ga kwimizuzu emi-5.

8. Ingqengqele Bound Angle

Oku kuvulwa kwe-hip opener kuyolula kwaye kwandisa ukuguquguquka emathangeni akho angaphakathi, kwi-groin nasemadolweni. Ikwakhuthaza amalungu esisu kunye nentliziyo, enokunceda ukuphucula ukujikeleza.

Izihlunu zasebenza:

• abenzi
• izihlunu zomqala
• izihlunu zangasese
• psoas

Ukwenza oku:

1. Lala ngomqolo kwaye uzise iinyawo zakho kunye namadolo akho abanzi.
2. Lungelelanisa umzimba wakho ukuze umqolo wakho, intamo, kunye nentloko zikumgca omnye.
3. Ungabeka itawuli esongiweyo okanye umqamelo phantsi kwamadolo akho, amagxa kunye neenyawo zokuxhasa.
4. Vumela iingalo zakho ukuba ziphumle nakweyiphi na indawo efanelekileyo.
5. Hambisa iinyawo zakho ngakumbi kude nasezinqeni zakho ukunciphisa ubungakanani beposi.
6. Hlaziya indawo ejikeleze iinqe kunye namathanga akho.
7. Gxila ekukhululeni nakuphi na ukuqina kunye noxinzelelo kule ndawo.
8. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-10.

9. Imilenze yokuNyusa-udonga

Le inversion yokubuyisela isolula kwaye yonyusa ukuguquguquka emva kwentamo yakho, ngaphambili kwifuba nasemilenzeni yangasemva. Inokukunceda ukukhulula i-backache ethambileyo, kunye noncedo lokugaya.

Izihlunu zasebenza:

• imisipha
• intamo
• torso ngaphambili
• umva ongezantsi
• izihlunu zangasese

Ukwenza oku:

1. Hlala phantsi egxalabeni lasekunene ujonge eludongeni.
2. Lala ngomqolo njengoko ujinga imilenze yakho ecaleni kodonga. Umzimba wakho kufuneka wenze i-90-degree angle ngokuchasene nodonga.
3. Ukuba unako, gcina amathambo akho ahleli kufutshane nodonga.
4. Ungabeka ingubo esongiweyo phantsi kwesinqe sakho ukuze ufumane inkxaso.
5. Gcina umqolo wakho nentamo kumgca omnye.
6. Vumela iingalo zakho ukuba ziphumle nakwiphina indawo efanelekileyo.
7. Phefumla nzulu kwaye uvumele umzimba wakho ukuba uphumle.
8. Gxila ekukhululeni nakuphi na ukungavisisani okubambe emzimbeni wakho.
9. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-15.

10. Isidumbu Pose

Le ndawo yokubuyisela kwimeko yesiqhelo ihlala isenziwa ekupheleni kokuziqhelanisa nokunceda ukukhulula uxinzelelo okanye uxinzelelo. Inokukunceda ukukhulula intloko, ukudinwa kunye nokuqaqanjelwa sisisu.

Ukwenza oku:

1. Thetha caba ngomqolo. Iingalo zakho kufuneka ziphumle ecaleni komzimba wakho kunye neentende zakho zijonge phezulu.
2. Beka indawo ukuze iinyawo zakho ziphume zibanzi kancinane kunesinqe sakho. Vumela iinzwane zakho ukuba zityhalele ecaleni.
3. Lungisa umzimba wakho ukuze umqolo wakho, intamo kunye nentloko zikumgca omnye.
4. Vumela umzimba wakho ukuba uphumle ngokupheleleyo njengoko ukhupha nayiphi na ingxaki. Ukujonga umoya wakho kunokukunceda uthule ingqondo yakho.
5. Hlala kule ndawo imizuzu eli-10 ukuya kwengama-20.

Ngaba iyasebenza ngokwenene?

Uphando kunye ne-anecdotal inkxaso yokuziqhelanisa neyoga ukulawula isifo sikaParkinson kwabanye abantu. Xoxa malunga nokuziqhelanisa neyoga kunye nogqirha wakho kunye notitshala onokubakho weyoga ukubona ukuba ingakunceda na.

Iziphumo zovavanyo olunye luka-2013 lufumanise ukuba ukuziqhelanisa neyoga kuncede ekuphuculeni ukushukumiseka kokusebenza, ibhalansi, kunye namandla omlenze osezantsi kubantu abanesifo sikaParkinson. Ukongeza kubhalansi oluphuculweyo, ubhetyebhetye, kunye nokuma komzimba, abathathi-nxaxheba bafumana ukonyusa imeko kunye nokulala okungcono.

Abaphandi bafumanisa ukuba abantu abakwiqonga loku-1 okanye lesi-2 lesifo sika-Parkinson babonise ukuphucuka kweempawu zabo xa besenza i-yoga kabini ngeveki. Uphononongo lubone abantu abali-13 kwisithuba seeveki ezili-12. Bafumanise ukuba i-yoga incede ukunciphisa uxinzelelo lwegazi kunye nabangcangcazelisi abathatha inxaxheba, ngelixa bephucula amandla emiphunga.

Nangona ezi ziphumo zithembisa, izifundo ezongezelelweyo ziyafuneka ukwandisa kwezi ziphumo.

Umgca wezantsi

Ukuziqhelanisa neyoga kunokuba luncedo ekulawuleni isifo sikaParkinson, kodwa uxoxe ngaso nogqirha wakho ngaphambi kokuqala nayiphi na inkqubo. Banokuhamba nakweyiphi na inkxalabo onokuba unayo kwaye banikeze isikhokelo sendlela yokuseka kunye nokugcina indlela yokuphila esempilweni.

Fumana utitshala weyoga onokwenza iklasi okanye ukuziqhelanisa nokuhlangabezana neemfuno zakho. Oku kunokuba ngumntu ngamnye okanye iqela.

Unokuseka umkhuba wasekhaya kunye nemizuzu eli-10 ngosuku. Ungasebenzisa iincwadi, amanqaku, kunye neeklasi ezikwi-intanethi ukuxhasa inkqubo yakho. Yiya ngesantya sakho, wenze eyona nto uziva ilungile. Ukuthantamisa nesiqu sakho kubalulekile.