I-Yoga ye-Psoriatic Arthritis: Ngaba iyanceda okanye ibuhlungu?

Umxholo

• I-Yoga ye-psoriatic arthritis
• I-Yoga ibangela i-psoriatic arthritis
• Iindidi zeyoga
• Izibonelelo zeyoga kwi-psoriatic arthritis
• Amanyathelo okhuseleko ngaphambi kokuba uqalise iyoga
• Yise kude

I-Psoriatic arthritis (i-PsA) yimeko engapheliyo enokubangela ukudumba kwamalungu, ukuqina, kunye nentlungu, okwenza kube nzima ukuhamba. Akukho lunyango lwe-PsA, kodwa ukuzilolonga rhoqo kunokukunceda ulawule iimpawu zakho kwaye uzive ungcono.

Ezinye iintlobo zomsebenzi womzimba unokusebenza ngcono kuwe kunezinye. I-Yoga luhlobo oluthambileyo, olunefuthe eliphantsi lomthambo onokulungelelanisa nobuchule bakho. Uphando lukwacebisa ukuba lunokubonelela ngesiqabu kwiimpawu ezinjengeentlungu ezinxulunyaniswa ne-PsA.

Nantsi into ekufuneka uyazi ngeyoga ye-PsA, kunye nezinye iindlela zokuzama.

I-Yoga ye-psoriatic arthritis

I-Yoga ikuvumela ukuba wakhe amandla, ubhetyebhetye, kunye nokulingana ngaphandle kokubeka uxinzelelo kumalungu akho. Kwaye akukho nqanaba lisezantsi lomzimba elifunekayo ukuze uqalise.

Kubalulekile ukuba ukhumbule ngomzimba wakho kulo lonke uqheliselo lwakho. Ezinye iimeko zinokuba nokujija kunye nokugoba okunokuzenza mandundu iimpawu ze-PsA njengentlungu.

Iindaba ezimnandi zezokuba uninzi lweeyo yoga zinokuguqulwa ukuze zilungele iimfuno zakho. Unokusebenzisa iipropu, njengeebhloko kunye nemitya, ukukunceda ekusebenzeni kwakho.

I-Yoga ibangela i-psoriatic arthritis

Iiklasi ze-Yoga zihlala zibandakanya iintlobo ezahlukeneyo zeeposi, okanye ii-asanas. Nazi ezinye zezona zinto zibalulekileyo kubantu abane-PsA:

Bahleli Emqolo Ukujija. Hlala esitulweni enomqolo ophezulu. Bendisa amadolo akho kwi-angle ye-90-degree kwaye ubeke iinyawo zakho tyaba emhlabeni. Ngezandla zakho emathangeni, ngobunono ujike indawo ephezulu yomzimba wakho kwelinye icala kwaye ubambe imizuzwana embalwa. Khupha kwaye uphinde kwelinye icala.

Ibhulorho. Kumhlaba othe tyaba, lala ngomqolo iingalo zolulwe zathi tyaba ecaleni kwakho, uguqe ngamadolo, iinyawo emhlabeni ziqengqelene ngasesinqeni, namaqatha akufutshane neempundu. Cinezela ezantsi kweenyawo zakho ukunyusa isinqe sakho phezulu imizuzwana embalwa, emva koko usezantsi.

Ikati-Inkomo. Qala kwindawo ethe tyaba ngezandla zakho kunye namadolo emhlabeni nasemva kwakho kwindawo yokungathathi cala. Amadolo akho kufuneka abe phantsi ngqo kwethanga lakho kwaye izandla zakho mazibe zilapha ngezantsi kwamagxa akho. Ngena kwikati ngokujikeleza umva wakho kwaye ubambe intloko yakho kancinci. Buyela ekungathathi hlangothi, emva koko utshintshele kwinkomo ngokuhlisa isisu sakho, ukugoba umqolo, nokujonga phezulu eluphahleni. Ngenye indlela phakathi kwezinto ezibangela ukolulwa komqolo.

Iposi kaCobbler. Hlala ubude kwindawo ethe tyaba kwaye iinyawo zakho zichukumisana kwaye amadolo akho agobe ngaphandle. Ukugcina isifuba sakho siphakamile, qala ukugoba usiya esinqeni ngelixa usebenzisa iingqiniba zakho ukubeka uxinzelelo emathangeni akho ukuzolula.

Ukuma Phambili. Yima ubude amagxa akho ebanzi namadolo egobe kancinane. Ukugcina umqolo wakho uthe tye kangangoko kunokwenzeka, qala ukugoba phambili ukusuka esinqeni. Khupha iingalo zakho kwaye uziyeke zixinge emgangathweni. Hlanganisa apho okwexeshana, emva koko unyuke kancinci, i-vertebra enye ngexesha.

Umlo II. Nyathela iinyawo zakho phantse zibanzi ziqhelelene njengobude bemethi yakho, iinyawo zakho zangaphambili zijonge phambili kwaye unyawo lwakho lwangasemva luphume malunga ne-45 ukuya kwi-90 degrees. Jongana nesinqe sakho kunye nomzimba ongasentla kwicala elifanayo nonyawo lwakho lwangasemva kwaye uphakamise iingalo zakho ukuphakama kwamagxa akho, uzolule macala omabini. Goba idolo lakho langaphambili kwi-angle ye-90-degree kwaye ubambe imizuzwana engama-30 ukuya kwengama-60. Phinda kwelinye icala.

Usana lweCobra. Lala isisu-phantsi kwindawo ethe tyaba, ugcine iincopho zeenyawo zakho zixinzelelwe phantsi. Cinezela iintende zezandla zakho phantsi kwamagxa akho okanye ngaphandle kancinci phambi kwakho, ugobe iingqiniba zakho kufutshane nomzimba wakho. Ngenyameko yiphakamise intloko, intamo, nesifuba sakho emgangathweni ngelixa ubandakanyeka kwimisipha yakho yangasemva.

Iindidi zeyoga

I-Yoga yaqala ukwenziwa e-India malunga neminyaka engama-5 000 eyadlulayo. Ukusukela ngoko, lo mkhuba uguquke waba ziindidi ezahlukeneyo zeyoga, kubandakanya:

IBikram. Ngamanye amaxesha ibizwa ngokuba yi-yoga eshushu, iBikram iqhutyelwa kumagumbi afudunyezwa ukuya kwi-100 ukuya kwi-110 degrees Fahrenheit. Ihlala ibandakanya ukuziqhelanisa nomjikelo we-26 poses ngexesha leeklasi ezingama-90 zemizuzu.

UAnusara. I-Anusara sisitayile se-yoga esisekwe ngokwendlela egxile ekuvuleni intliziyo. Igxininisa ukulungelelaniswa komzimba okufanelekileyo.

UViniyoga. Le ndlela yeyoga isebenza ngokulungelelanisa ukuphefumla kunye nentshukumo. Yindlela eyodwa enokuthi isebenze kakuhle kubantu abane-arthritis kunye neemeko ezinxulumene noko.

Kripalu. I-Kripalu isekelwe ekucamngeni kunye nokuphefumula. Ihlala ifundiswa ngokwamanqanaba amathathu. Iyokuqala inconywa kubantu abane-arthritis, njengoko ifundisa iziseko ze-poses kunye ne-anatomy.

Iyengar. Uyilelwe ukwakha amandla kunye nokuguquguquka, olu hlobo lweyoga luhlala lubandakanya ukusebenzisa iipropu ezininzi ukwenza ukuba umzimba ulungelelaniswe ngokufanelekileyo kwisithuba ngasinye. Ukuma kubanjwa ixesha elide kunokuba kunjalo kwezinye iindlela zeyoga. Ngokuqhelekileyo ithathwa njengekhuselekile kubantu abane-arthritis.

Ashtanga. I-Ashtanga yoga ibandakanya ukuhamba ngokukhawuleza kokungqamana nomoya. Yindlela efunwa ngokwasemzimbeni yeyoga engenakulunga kubantu abanePSA.

Izibonelelo zeyoga kwi-psoriatic arthritis

Kukho ubungqina obunqunyelwe benzululwazi ngezibonelelo zeyoga ngokukodwa kwi-PsA. Nangona kunjalo, uphando lubonisa ukuba ukuziqhelanisa neyoga rhoqo kunokuba neziphumo ezilungileyo ezinciphisa ezinye zeempawu zomzimba ezinxulumene nale meko, kubandakanya:

• ukukhulula iintlungu, ngakumbi entanyeni nasemqolo
• ukwanda kokunyamezela iintlungu
• ibhalansi ephuculweyo
• ukwanda kokuhamba kwegazi
• ukuphucula ukuguquguquka
• amandla omzimba amakhulu
• unyamezelo olwandisiweyo

I-Yoga ingaphezulu kokuziqhelanisa nomzimba- luhlobo lomzimba womzimba womzimba. Inokubonelela ngenani lezibonelelo zengqondo nezengqondo, kubandakanya:

• imvakalelo yokuzola
• ukuphumla
• uxinzelelo
• amandla amakhulu okuphila ubomi ngokupheleleyo
• ukunciphisa iimpawu zokudakumba
• ukuphucula ukuzithemba
• ithemba

Amanyathelo okhuseleko ngaphambi kokuba uqalise iyoga

Kuhlala kungumbono olungileyo ukukhangela ugqirha wakho ngaphambi kokuzama i-yoga okanye naluphi na uhlobo lomthambo. Ugqirha wakho unokubonelela ngesikhokelo kwiintshukumo ezithile zokuthintela, ixesha elinconywayo lomsebenzi womzimba, kunye nenqanaba lokuqina ekufuneka ulilwele.

Kuya kufuneka unike ingqalelo indlela umzimba wakho oziva ngayo ngaphambili nangakuyo yonke inkqubo yakho yeyoga. Ukubeka uxinzelelo olungafunekiyo kumalungu adlamkileyo kunokwenza mandundu ngakumbi. Ukuba indawo ethile okanye ukuhamba kubangela iintlungu kuwe, yeka loo nto kwangoko. Soloko umamela umzimba wakho kwaye uhlengahlengiso njengoko kufuneka.

Ukuma okuthile kunye nezitayile zeyoga akunakulunga kwabanye abantu abanearthritis. IArthritis Foundation icebisa ukuba uphephe izikhundla ezinyanzela ukuba amalungu akho agobe ngaphezulu kweedigri ezingama-90 okanye afune ukulinganisa ngonyawo olunye. Ukuhlala phantsi uhleli ixesha elide lokucamngca okanye ukuphefumla kwezinye iintlobo zeyoga kunokuba nzima kubantu abanePSA.

Yise kude

Ukuzilolonga rhoqo kunokunceda ukukhulula ezinye zeempawu zePSA. Ukuba ujonga umsebenzi opholileyo, onefuthe eliphantsi onokuguqulwa emzimbeni wakho, unokufuna ukuzama iyoga.

Thetha nogqirha wakho ngaphambi kokuqala nayiphi na inkqubo yokwenza umthambo. Njengoko uqala ukuziqhelanisa neyoga, soloko ukhumbula indlela oziva ngayo umzimba wakho kwaye unciphise nayiphi na imeko ebangela ukuba ube neentlungu.